A Healthy Meal Plan with veggie forward meals and minimal prep to make it an easier week in the kitchen! Everyone will love a week filled with pizza, lasagna, fajitas and steak! Plus 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.
Healthy Meal Plan
Sticking with the theme of EASY recipes with minimal prep again! These are also very veggie forward, but great recipes no matter what your weather is – it’s been gorg here but also was super chilly earlier this week!
Hot Honey is on the menu with the Hot Honey Pizza and the Air Fryer Brussels Sprouts! If you are not a fan, you can sub regular honey or even some balsamic glaze in the two recipes.
For lunch- Now hear me out… I can eat Air Fryer Chicken Thighs cold and LOVE them for meal prep in salads. The flavor combo works amazing with the bright and zesty Quinoa and Black Bean Salad! Pro tip: if you are worried about keeping your salad crunchy, you can dress half of it for the first two days, and then dress the other half for the remaining two days.
It’s going to be a delicious week!
Fit Healthy Meal Plans
In case you missed it, we launched a Brand New Meal Planning App called Fit Healthy Meal Plans! This app is the perfect way to take my Meal Plan inspo and totally customize YOUR plan + grocery list! It’s seriously a game changer for all my meal planning peeps!!!
Click here to read more, but just reach out if you have any questions!
App Users- Thanks to some great feedback from the app community, we added some additional categories – Instant Pot, Air Fryer, and Slow Cooker and we are working to populate recipes into these categories for you for easy searching! Check it out here!
About This Meal Plan
If you have been following full plans, and are new to my weekly meal plans, each week there are five dinners and a breakfast planned out, along with a lunch suggestion.
These weekly plans allow for more flexibility, but the meal plan still follows the 21 Day Fix containers and also includes WW points. This plan is perfect for anyone who is interested in healthy eating, portion control, prioritizing whole foods, and living a healthy lifestyle.
Grocery List and Prep Tips
The grocery list can be found in my weekly email for email subscribers! In the weekly email there are also printable prep tips for these meal plans which makes the week go SOO much smoother in the prep department. It’s not too late to become an email subscriber and get these resources. Just click the link to sign up – it’s FREE!
For 21 Day FIX | Portion Fix Meal Plan Followers
So, all five dinners and a breakfast are already loaded into a meal planning spreadsheet for you here. Just add in lunch and snacks and make any adjustments you need. Note: Click the spreadsheet link, make a copy when prompted, and save it to your computer (won’t work quite as well on a phone).
If paper and pencil is more your thing try these:
Weight Watchers Meal Plan Followers
We are working on converting each recipe on the site to the new WW points system. Some recipes still have a link to find your personal points, while others have the points listed. In both cases, if you go to the recipe card on each blog post you will find the WW points info in the “notes” section. Thank you for bearing with us while we work on adapting to the new system!
FAQs
You can see how the whole week fits together on the 5.22.23 Meal Plan at a Glance Spreadsheet.
For best results: click the spreadsheet link, make a copy when prompted, and save it to your computer (won’t work quite as well on a phone).
Not sure if this is weird, but I can eat Air Fryer Chicken Thighs cold and LOVE them for meal prep in salads. The flavor combo works amazing with the bright and zesty Black Bean and Quinoa Salad! Pro tip: if you are worried about keeping your salad crunchy, you can dress half of it for the first two days, and then dress the other half for the remaining two days.
For other lunch ideas, check out this popular post – 35+ High Protein Lunch Ideas!
When I meal plan I always start by planning my dinners. Then breakfast, then lunch. And finally, I fill in my snacks for the day with my remaining macros, points, or containers.
Healthy Snack Ideas | 21 Day Fix Snacks this post is a great way to get ideas for the containers, points, or macros you have leftover after you plan the rest of your day!
It’s still important to follow the 21 Day Fix plan on Saturdays and Sundays for optimal results, but you will likely have leftover meals and ingredients after following this healthy weekly meal plan. And, so, to eliminate food waste, take inventory of your fridge and pantry at the end of the week and create a plan for the weekend. Many people like to get some healthy takeout one night – think yummy salads with grilled protein or a slice of veggie pizza – and we have this helpful Healthy Weekend Meals post to help you even more!
You are in luck! I have 16 FREE and FULL 21 Day Fix Meal Plans for all of the calorie brackets ready to go for you!
This Week’s Plan
Groceries:
- 5 cups zucchini (about 2 medium) sliced thin
- 1 onion chopped
- 15 oz part skim ricotta
- 3 eggs
- 1 cup shredded mozzarella
- 1 tablespoon butter flavored olive oil regular olive oil, butter, or ghee
- Dash black pepper
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried oregano
- Olive oil cooking spray
Groceries:
- 1/2 teaspoon salt
- 1 tablespoon brown sugar
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon chili powder
- Sprinkle pepper
- 1 lb boneless skinless chicken thighs
- 1 teaspoon olive oil or olive oil cooking oil spray
Groceries:
For the Salad:
For the Dressing:
- Juice from 2 Limes you want around 2T of juice per lime, so grab extra in case your limes aren’t juicy
- 1 teaspoon olive oil
- 2-4 teaspoon maple syrup or honey honey is not vegan
- Sprinkle of salt
Groceries:
- Olive oil cooking spray I used my EVO
- 1 lb lean organic Italian poultry sausage removed from casing
- 3 cloves garlic minced
- 4 cups zucchini (about 2 zucchini) sliced into thin half moons
- 2 cups spinach chopped
- 1 cup homemade tomato sauce or no sugar added jar sauce
- 1 1/4 cup ricotta cheese
- 1 egg
- 1 tablespoon Parmesan cheese plus more for topping
- 1 cup shredded mozzarella cheese
- Fresh ground pepper
- 1 tablespoon fresh basil
Groceries:
- 2 lbs boneless skinless chicken breasts
- 14.5 oz tomatoes with green chili peppers or fire roasted tomatoes (I used fire roasted because that is what I had – YUM!)
- 4 bell peppers sliced in thin strips
- 1 large yellow onion sliced in thin strips
- 2 cloves garlic minced
- 2 Tablespoons Homemade Taco Seasoning click for the recipe
- 1/2 teaspoon salt
- black pepper to taste
- 1 Tablespoon Optional: honey
- Optional toppings: brown rice, fresh lime, avocado, cheese and Greek Yogurt
- Optional: corn or flour tortillas for serving
Groceries:
- 2 teaspoons olive oil
- Olive oil cooking spray
- 1 lb. boneless skinless chicken breasts
- Himalayan or sea salt
- Black pepper
- 1/4 cup balsamic vinegar
- 2 cloves garlic minced
- 8 oz grape tomatoes halved
- 1/4 red onion diced
- 2 tablespoons chopped fresh basil
- 2/3 cup shredded mozzarella cheese
- 4 cups cooked spaghetti squash optional
Groceries:
Crust:
- 1 cup Gluten Free 1:1 Baking Flour plus extra flour for rolling
- ¾ cup plain Greek yogurt I use fat free
- 1 1/2 teaspoon baking powder
- ¼ teaspoon salt
- Sprinkle of garlic powder
- 1 egg white for egg wash
Toppings:
- 1/2 – 3/4 cup Tomato Sauce or Pizza Sauce 2-3 Tbsp per pizza
- 3/4 cup mozzarella cheese 3 Tbsp per pizza – or less! I have used just one tablespoon or even none, thanks to the ricotta cheese
- 3/4 cup ricotta cheese (3 Tbsp per pizza)
- Sprinkle of oregano garlic Powder, dash crushed red pepper
- 3 Tablespoons Mike's Hot Honey 2 tsp per pizza
Groceries:
- 2 Strip Steaks about 8 oz each and at least 1.5 inches thick You can also use Ribeye or Filet Mignon
- Coarse Kosher or sea salt
- Coarse ground black pepper
- 2 teaspoons olive oil
- 1 teaspoon salted butter or ghee
Groceries:
- 1 lb Brussel Sprouts washed and dried
- Olive or avocado oil or avocado oil spray
- 2 Tablespoons Shaved Parmesan or pecorino romano
- ¼ tsp salt
- 2 slices nitrate free turkey bacon diced up small
- drizzle Hot honey
Leave a Reply