A Healthy Weekly Meal Plan with make ahead breakfast and grab and go lunch to maximize summer fun! This meal plan has breakfast, lunch, and 5 dinner ideas to make it an easy week. Plus 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.
Healthy Meal Plan
We are in our first full week of summer and finding our summer routine over here! This means lots of time at the pool and figuring out how to avoid eating every meal at the snack stand.
So, this week I’m making a big batch of Make Ahead Freezer Waffles since our mornings are busy – swim starts the same time as my son’s bus comes, so we need quick and easy breakfasts! Also these are way less expensive than the GF ones from the box and we’re all looking for ways to cut grocery bills these days!
Prepping Bento Boxes/Snack Tray lunches at the beginning of the week is also going to save me! These are portable and customizable and perfect if you are tracking macros, containers, or whatever you need!
Finally, easy and crowd pleasing dinners like Taquitos and Easy Cheese Sauce and the fake-out-take-out IP Chicken and Broccoli are going to make this week a win!
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- We are continuing to add to the Summer Favorites category on the app. This is a great place for warm weather inspo if you need a dish for a potluck or quick summer get together! Find these 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 6.26.23 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).
Keeping it simple with no-cook Bento Boxes / Snack Tray lunches this week. These are portable and customizable and perfect if you are tracking macros, containers, or whatever you need!
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:
- 4 cups Bob's Red Mill Gluten Free Rolled Oats
- 4 teaspoons baking powder
- 6 tablespoons arrowroot flour
- 4 tablespoons raw sugar
- 1/4 teaspoon salt
- 3 eggs
- 2 cups vanilla almond milk
- 1 1/2 teaspoons vanilla
- 4 tablespoons butter, vegan butter, or coconut oil melted; (we love it with vegan butter best)
- Coconut or avocado oil cooking spray
Groceries:
- 4 large green bell peppers tops, ribs and seeds removed
- 1 lb extra lean grass fed ground beef
- 2 cups homemade or no sugar added tomato sauce we love Rao's
- 2 cloves garlic minced
- 1/2 onion chopped
- 2 cups shredded zucchini or zoodles
- 1 1/3 cups shredded Italian cheese blend
- Fresh basil
- Salt and pepper to taste
Groceries:
For the Taquitos
- 1 lb ground meat of your choice we using love lean ground beef
- 3 cups cauliflower rice can be frozen
- 1 cup low sodium tomato sauce
- 1-2 tablespoons salt free taco seasoning
- ½ teaspoon salt
- 1-2 tablespoons water if needed
- 12 corn tortillas
For the Cheese Sauce
- 2 1/2 tablespoons gluten free flour blend
- 2 1/2 tablespoons vegan butter, butter, or ghee
- 1 1/2-2 cups unsweetened original almond milk
- 2 cups shredded cheddar cheese
- Jalapeno
- Chili powder
Groceries:
- 2 cups cauliflower rice thawed if frozen (although I have done it from frozen in a pinch!)
- 2 cups broccoli florets
- 1 lb chicken tenderloins cut into bite sized pieces
- 4 teaspoons rice flour or gf flour blend
- 4 teaspoons vegan butter, butter, or ghee
- 1 cup unsweetened original almond milk
- 1 1/3 cups shredded cheddar cheese use Daiya for dairy free!
- Himalayan salt
Groceries:
- 2 teaspoons coconut oil can sub olive or sesame oil
- 1 lb boneless chicken tenderloins cut into bite sized pieces
- 1/2 cup diced shallots about one whole shallot
- 2 cloves garlic minced
- 1 teaspoon freshly grated ginger
- 2/3 cup low sodium chicken stock or sub water
- 1/3 cup coconut aminos or sub low sodium soy sauce
- 2 tablespoons + 1 teaspoon honey
- 3 1/2 cups broccoli florets
- 1/2 tablespoons arrowroot or your favorite thickener/flour cornstarch also works well
- Scallions
- 1/4 teaspoon salt
- Crushed red pepper
Groceries:
- 1/3 cup homemade tomato sauce or no sugar added sauce like Rao's
- 1/2 zucchini thinly sliced
- 2 1/2 tablespoons shaved Parmesan and/or shredded mozzarella
- Garlic powder to taste
- Crushed red pepper to taste
- Olive oil spray to taste
- Dried oregano to taste
Becky says
We have made the instant pot Chicken and Broccoli several times. it is so delicious!! Easy to make too.
Nancylynn says
Thanks Becky!