A Healthy Meal Plan with delicious ways to use your Memorial Day Weekend prep plus cook once, eat twice! This meal plan has breakfast, lunch, and 5 dinners with prep ahead shortcuts to get you through the holiday week! Plus 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.
Healthy Meal Plan
Despite the crazy amount of rain we’re supposed to get tomorrow, I am still excited about Memorial Day 🇺🇲 Weekend…and honestly, a light at the end of the tunnel to the craziness of May! We have barely been keeping up with all the things, so a long holiday weekend is definitely welcome!
This week’s meal plan is made with Memorial Day prep in mind and also keeping the rest of the week fairly simple! We’re using leftovers and shared ingredients to help streamline your grocery list, too!
For breakfast Berry Crisp will be a great use of your extra day off and a yummy meal prep breakfast! It’s a great one for the kids to help with too! Going along with the low stakes meal prep theme, I thought making adult lunchables/bento boxes would be a fun idea for lunches. Use whatever container combination that fits for you. These save me all summer long when I am carting lunches to the pool for myself (gotta keep myself from the snack stand fries somehow!) and the kids!
Also- if you still have a super crazy week ahead here are two shortcuts: this week’s meal plan calls for Air Fryer Chicken Cutlets. These are SO yummy, but if you just can’t deal this week, feel free to go ahead and sub a rotisserie chicken if you need to. Another shortcut that I love is pre-sliced mango for the Avocado Mango Salad. Use your resources, friends!
Enjoy!
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 5.25.26 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).
Going along with the low stakes meal prep theme, we thought making adult lunchables/bento boxes would be a fun idea for lunches. Use whatever container/macro combination that fits for you. Think: any protein, carb, veggie, fruit combo! Use what you have and don’t overthink it!
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 20 FREE and FULL 21 Day Fix Meal Plans for all of the calorie brackets ready to go for you!
This Week’s Plan
Groceries:
- 6 cups fresh or frozen berries if using strawberries, be sure to slice first
- 4 ½ tablespoons honey or maple syrup divided
- 1-2 tablespoons arrowroot flour or corn starch optional…this is to thicken the berries. I often leave this out
- 2 tablespoons coconut oil melted
- 1 cup Gluten Free Rolled Oats
- 1/2 cup Almond Flour
- 3/4 teaspoon cinnamon divided
- 1/4 teaspoon salt
Groceries:
Burger Sauce
- 4 tablespoons ketchup look for an organic naturally sweetened ketchup (if keto, use a no sugar ketchup)
- 2 tablespoons yellow mustard
- 2 teaspoons mayo
Burgers
- 1 1/4 lb lean ground beef I prefer ground chuck
- 4 teaspoons olive oil
- Coarse kosher or sea salt
- Dill burger pickles
- Iceberg or romaine lettuce for wrapping burger or your favorite gluten free or whole wheat burger bun
- Sliced cheddar cheese
- Additional toppings: onions, tomatoes, bacon whatever you love! I happen to like a more plain burger.
Groceries:
Salad
- 3 cups cooked gluten free orzo – I use Delallo Brand
- 2 cups diced cucumber
- 2 cups broccoli florets cut up small
- 1 1/2 cups grape tomatoes cut in half or left whole
- 1/4 red onion sliced (TIP: soak your red onion in water while your pasta is boiling. This takes out the “bite.”)
- 1 cup feta cheese crumbles
- 20 olives I used kalamata
- Juice from 1/2 lemon
Dressing
- 6 tablespoon olive oil
- 4 tablespoon red wine vinegar
- 1-2 tablespoon water
- Sprinkle of salt and fresh pepper
- 1 tablespoon fresh or 1/2 tsp dried oregano
- 1 tablespoon fresh or 1/2 tsp dried basil
- sprinkle of garlic powder
- Juice from 1 lemon
Groceries:
- 1 lb organic ground turkey or chicken be sure cook through for crock pot version
- 2 cups bell peppers diced
- 1/2 cup canned black beans rinsed
- 1/2 cup corn
- 1/2 red onion diced
- 1 garlic clove minced
- 10 oz tomatoes and green chilies 1 can
- 1/2 cup uncooked quinoa
- 1-2 tablespoon Salt Free Taco Seasoning or sub 1 Tbsp chili powder and 1 tsp cumin
- Organic chicken broth 1 cup for crock pot; 1/2 cup for Instant Pot
- 2/3 cup shredded cheddar cheese or Mexican blend
- Sprinkle salt and pepper
- Fresh lime
- Lettuce wraps or corn tortillas optional
Groceries:
- 1 pound thinly sliced chicken breasts
- 2 extra large egg whites or sub whole egg
- 1 cup gluten free breadcrumbs you can use seasoned or unseasoned and season yourself with salt, garlic powder, and onion powder.
- Olive or avocado oil spray
Groceries:
- 4 cups baby spinach
- 4 cups mango diced
- 2/3 cup goat cheese crumbles I love Aldi’s honey goat cheese
- 2/3 cup diced avocado
- 2 cups cooked quinoa
- 1 lb cooked chicken breast diced
- Juice from 1 orange
Groceries:
For the Chicken
- 1 lb chicken tenderloins pounded to uniform thickness
- 1/4 cup coconut aminos or sub low sodium soy sauce
- Juice of 1 lime
- 1 tablespoon honey
- 2 cloves garlic minced
- 2 tablespoons fresh ginger minced
- 2 teaspoon curry powder
- 1/2 teaspoon chili paste or sriracha or more if you like spice, less if you don’t
- 2 tablespoons fresh cilantro
- 1/8 teaspoon salt
For the Peanut Sauce
- 2/3 cup low sodium chicken broth
- 1/4 cup creamy peanut butter
- 2 tablespoons honey
- 2 tablespoons coconut aminos or sub low sodium soy sauce
- 1 tablespoon minced ginger
- 2 cloves garlic minced
- 3/4 teaspoon curry powder or more to taste
- 1/4 teaspoon chili paste or sriracha or more to taste
- 1 tablespoon lime juice
- 1-2 tablespoons water if necessary
- Sprinkle salt
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