A Healthy Meal Plan with a fun Cinco de Mayo recipe and using easy meals for this time of year! This meal plan has breakfast, lunch, and 5 dinner recipes to make it a great week! Plus 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.
Healthy Meal Plan
May is here – along with all of it’s craziness! So it’s my job to help you in the meal planning department! I’m going to be spending a lot of time this upcoming week at my kids’ schools for Teacher Appreciation Week 🍎💕 events, so I’m looking forward to these easier prep recipes too!
This week we have some fun foods to celebrate with! If you’re planning a little Kentucky Derby 🏇 get together this weekend, save some bourbon from your mint juleps to make Bourbon Chicken! We also get to celebrate Cinco de Mayo 🪇 with a FUN taco recipe – Fish Tacos with Mango Salsa! Feel free to sub out another taco recipe if fish tacos aren’t your thing!
My plan is to make a double batch of Copycat Rice a Roni and steamed green beans so that I can use those sides for two dinners! Such a hack!
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 5.4.26 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).
With minimal prep and PACKED with veggies, Salsa Verde Chicken Soup is a cross between a white chicken chili and a chicken tortilla soup. It tastes even better the second day so that’s why I’m making a batch for lunches this week! I’m already drooling!
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:
- cooking oil spray
- 2 cups cauliflower rice
- 2 cups diced bell peppers (or mix of your favorite veggies)
- 4 large eggs
- 2 cups egg whites
- 2 cups cottage cheese
- ½ cup shredded cheese, any kind works! optional – I often don’t use it
- Salt and pepper
Groceries:
- 2 teaspoons extra virgin olive oil WW sub cooking spray
- 1 yellow onion chopped
- 1 pound boneless skinless chicken thighs, breasts, or tenderloins
- 2 Tbsp salt free taco seasoning
- 2 cups salsa verde
- 4-6 cups low sodium chicken broth I would start with 4 and add extra if you like a brothier soup
- 1 cup white beans, drained (black beans would be yummy if you prefer that) (not following 21df? Use the whole can!)
- 1 cup frozen corn or sub more beans
- 3 cups frozen cauliflower rice
- 2 Tbsp lime juice juice from one lime
- 2 cups chopped kale if you buy the bagged, pre-chopped kale, pick out the tough stems (can sub zucchini)
- 1/2 cup cilantro leaves and stems, finely chopped (optional but omggggg)
- salt, optional
- Optional toppings: corn tortillas made into tortilla strips, chopped avocado, plain Greek yogurt, shredded cheddar or pepper jack cheese, and green onions.
Groceries:
- 2 lbs boneless skinless chicken thighs cut into 1 inch pieces, can sub chicken breasts
- avocado oil cooking spray
- salt to taste
- 2 garlic cloves minced
- 1 Tbsp fresh ginger minced
- 2 Tbsp bourbon or sub apple juice
- 1 1/2 Tbsp brown sugar or coconut sugar or sub maple syrup
- 2 Tbsp maple syrup
- 2 Tbsp naturally sweetened ketchup
- 1 tsp rice vinegar or apple cider vinegar
- 1/2 cup water
- 1/3 cup coconut aminos or tamari can sub soy sauce if not gluten free
- 1 Tbsp cornstarch can sub arrowroot for grain free
- 2 Tbsp green onions sliced, for garnish
Groceries:
- Cooking oil spray
- equal parts rice and water
Groceries:
Fish
- Olive oil spray
- 1 lb white fish – I use turbo, flounder, or mahi-mahi (you can sub shrimp)
- 1- 1 1/2 Tbsp salt free taco seasoning
- 1 bunch Cilantro
- 1 lime
- Salt
Mango Salsa
- 1 cup mango diced
- 2/3 cup avocado diced
- 1/4 red onion diced
- 1 tablespoon jalapeño diced
- 1 lime
- 1 Tbsp cilantro chopped
Yogurt sauce
- 1/2 cup plain Greek yogurt
- 1 lime
- 2 Tbsp cilantro
To assemble tacos
- 8 corn tortillas you can sub 4 flour tortillas instead – on the 21 day Fix, you can have 1 flour or TWO corn for a yellow.
- olive oil spray
- salt
- Shredded lettuce or cabbage
Groceries:
- 4 boneless pork chops
- 1 lemon
- 2 teaspoons olive oil
- 2 cloves garlic crushed and diced
- Sprinkle Sea or Himalayan salt
- 1/4 teaspoon dried oregano **plus any fresh herbs you might have. I used a teaspoon of chopped fresh parsley and basil from the garden. No fresh herbs? Oregano alone is just fine!
Groceries:
- 4 teaspoons butter or vegan butter divided
- ¼ cup gluten free spaghetti broken up into small pieces
- 1 cup brown rice
- 1 ¼ cup low sodium chicken broth or stock
- ½ teaspoon minced dried onion
- ½ teaspoon garlic powder
- ¼ teaspoon turmeric
- ¼-½ teaspoon salt
- ½ teaspoon dried parsley
Groceries:
- 2 medium zucchini
- olive oil cooking spray
- garlic powder
- 1/4 teaspoon salt
- 1/6 – 1/3 cup Parmesan cheese
Groceries:
- 2 lbs chicken breast tenderloins diced into pieces and seasoned with salt, pepper, and garlic powder
- ½ onion diced
- 2 teaspoon olive oil
- 3 cloves garlic minced
- ½ cup water or broth to scrape off any burned bits
- 2 ¼ cups gluten free pasta
- 28 oz crushed tomatoes 1 large can
- 2 tablespoons fresh basil or 1 teaspoon dried basil
- 1 teaspoon oregano
- 1 cup freshly shredded or cubed mozzarella
- ⅓ cup Pecorino Romano or high quality Parmesan Cheese
- 1/4 cup breadcrumbs optional
Groceries:
For the Shrimp
- 1 lb raw shrimp – large peeled and deveined but tail on. You can use fresh shrimp or previously frozen shrimp, but thaw first.
- cooking spray – I use avocado oil spray but extra virgin olive oil spray works great, too
- ½ tsp salt or more to taste
- ¼ tsp paprika or smoked paprika
- ½ tsp garlic powder
- zest of one lemon
- fresh herbs for garnish
Garlic Butter Sauce
- 4 tsp butter I used dairy free
- 1/4 tsp fresh lemon juice
- 1 clove of sliced fresh garlic
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