A Healthy Meal Plan with husband approved meals in honor of Father’s Day. This meal plan has breakfast, lunch, and 5 dinners to take the stress out of planning your week. 21 Day Fix Containers, WW points, and a weekly meal planning spreadsheet included, too.
Healthy Meal Plan
My husband, the official taste tester of the blog, has a bunch of favorite recipes and, in honor of Father’s Day, we added many of them to the meal plan this week! It’s going to be a yummy week!
We plan to make Crab Cakes on Sunday, and they are so good leftover, that having them on Monday again is a nice treat. We’ll just put them over greens and make some Copycat Rice a Roni on the side!
He also loves these Pancakes w/ Caramelized Banana + Walnuts so I am just going to meal prep them for the week and/or the freezer. My kids prefer them with chocolate chips or plain, so that’s how they’ll eat them!
He’s a huge fan of Chopped Buffalo Chicken Salad so that’s on the plan too! If you haven’t tried it yet, definitely give it a shot this week!
Fit Healthy Meal Plans
We launched a 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- We continue to give you sneak peeks of recipes a couple days before they go live on the blog to say thank you for being an app subscriber! Find these recipes and more on the Fit Healthy Meal Plans app!
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 6.17.24 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).
Fake-out take-out favorite Chopped Buffalo Chicken Salad is a delicious restaurant style salad made with fresh veggies, buffalo chicken, creamy avocado, tangy blue cheese, and a homemade ranch dressing. I’m drooling thinking about 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 17 FREE and FULL 21 Day Fix Meal Plans for all of the calorie brackets ready to go for you!
This Week’s Plan
Groceries:
- 1 1/2 cups Bob’s Red Mill Gluten Free 1-1 Baking Flour
- 2 teaspoons baking powder
- 1 teaspoon baking soda
- ½ teaspoon salt
- 4 teaspoons maple syrup
- 1 1/3 cup unsweetened vanilla almond milk
- 2 teaspoons vanilla extract
- 3 eggs
- 2 tablespoons butter, vegan butter, or ghee melted; I used dairy free plus 3 tsp butter for cooking the pancakes
- coconut oil cooking spray
- 3 ripe bananas sliced
- 8 walnut halves chopped up small
Groceries:
For the Buffalo Chicken Bites
- 1 lb boneless skinless chicken tenderloins cut into bite sized pieces
- salt
- garlic powder
- olive oil cooking spray
- 2-3 Tbsp buffalo wing sauce or hot sauce
- 2 teaspoons butter, vegan butter, or ghee
For the Greek Yogurt Ranch
- ½ cup lowfat or nonfat Greek yogurt
- juice from ½ lemon
- 1 tsp dried chives
- ½ tsp dried dill
- ½ tsp garlic powder
- ¼ tsp onion powder
- ¼ tsp salt
For the Salad
- 6 cups romaine chopped
- 1 cup carrots diced
- 1 cup celery diced
- 1 cup cucumbers diced
- 1 cup cherry or grape tomatoes halved
- ⅓ cup blue cheese
- ⅓ cup diced avocado
Groceries:
For the Crab Cakes
- 2 teaspoons extra-virgin olive oil
- Olive oil spray
- 2 teaspoons butter or ghee
- 1/2 small onion finely minced
- 3 cloves garlic finely minced
- 1 pound jumbo lump crabmeat
- 1 cup fresh bread crumbs Use Gluten-free bread for GF Crab cakes
- 1 1/2 tablespoons mayonnaise
- 1 teaspoon Old Bay Seasoning
- 1 large egg white
- 1/2 lemon juiced
- 1-2 tablespoons freshly chopped chives
- 1/2 teaspoon salt
- Pepper
- Lemon wedges for garnish
For the Lemon Aioli
- 1/2 cup mayonnaise
- 1 clove garlic minced
- 1 tablespoon chopped chives
- 3 tablespoons lemon juice
- 1/2 teaspoon lemon zest
- Kosher salt and freshly ground black pepper
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:
- avocado oil spray
- 1 lb lean ground beef or other lean ground meat Use 90% lean or higher to prevent too much grease in the pan
- 4 gluten free tortillas Mission brand are my fave, can sub regular flour tortillas if not gluten free
- 4 slices American cheese or your favorite cheese
- 1/4 cup red or white onion thinly sliced or diced
- salt and garlic powder to taste
- 1/4 cup dill pickles for topping
- 1/2 cup shredded romaine or iceberg lettuce for topping
For the sauce:
- ¼ cup plain low fat Greek yogurt
- ¼ cup naturally sweetened ketchup
- 1/2-1 Tbsp maple syrup You can omit
- 2 Tbsp yellow mustard
- 2 tsp mayo
- 1 Tbsp pickle juice
- sprinkle salt, garlic powder, onion powder, and paprika to taste
Groceries:
- 2-3 cloves of garlic chopped
- 1 shallot diced
- Olive oil cooking spray
- 3 teaspoons olive oil divided
- 1 ½ cups short grain brown rice
- ½ teaspoon salt
- ¼ cup dry white wine optional, can replace with extra broth
- 2 3/4 cups chicken broth or veggie broth
- 1 bunch thin asparagus spears woody ends cut off and the remaining stem chopped into thirds
- 8 oz baby portabella mushrooms
- 1 1/2 lb large shrimp raw, cleaned and deveined
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest divided use
- ½ cup parmesan cheese
- 1 tablespoon butter
- 1 cup fresh spinach chopped
- Garnish – fresh parsley or basil
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:
- 2 -3 large zucchini and/or yellow squash sliced into half moons
- 2 teaspoon olive oil
- Salt and pepper
- Optional garnish Parmesan cheese and fresh herbs make a great garnish to finish off your side dish!
Groceries:
- 4 teaspoons butter divided (can omit for WW)
- 2 teaspoons olive oil
- 8 slices turkey bacon diced into tiny pieces
- ½ yellow onion diced
- 2 cloves garlic chopped
- 4 ears corn shucked
- 2 summer squash or zucchini
- 1 large potato diced
- 2 ½ cups chicken broth or veggie broth
- 1 small or ½ large head of cauliflower leaves and stem cut off but head in tact in one large piece
- 2-3 teaspoons Old Bay seasoning
- Sprinkle of salt to taste
- Optional toppings: sharp cheddar cheese, green onion
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