A Healthy Meal Plan using your Instant Pot, Air Fryer, and grill to give your oven a break plus ideas for the 4th of July! This meal plan has breakfast, lunch, and 5 dinners to help you plan out your week! Plus 21 Day Fix Containers, WW points, and a weekly meal planning spreadsheet included, too.
Healthy Meal Plan
Wow, the weather this week has been HOT and humid! Today we finally have a little break with some chilly rain and it feels kinda nice! But since we’re right back to warm summer temps next week, that’s the vibe of the meal plan!
In light of the heat, I want to utilize the Air Fryer, Instant Pot, and grill to give our ovens a break! The only night we are using the oven is Easy Lasagna Roll Ups Recipe with Cottage Cheese but it is SO worth it! Make a double batch for lunch leftovers and to stash some in the freezer!
For breakfast, Whipped Cottage Cheese and Greek Yogurt Cups are the perfect high protein option to grab and go while running out the door to drop my teen at work or when driving to swim practice. I’m also in the mood for a light, high protein lunch option this week too- I’m confident that Copycat Healthy Chicken Lettuce Wraps will do the trick!
We also have a yummy dinner planned for the 4th of July – a spin on traditional burgers and pasta salad. We love these BBQ Chicken Burgers and Greek Pasta Salad at our house! If you haven’t tried these recipes before, I hope you give them a shot this week! Enjoy!
Fit Healthy Meal Plans
In case you missed it, 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 – Make sure to check out the newest recipes on the app, as we continue to publish recipes to the app first, before they hit the blog! 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 6.30.25 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).
I’m in the mood for a light, high protein lunch option this week- I’m confident that Copycat Healthy Chicken Lettuce Wraps will do the trick! These make 4 servings, so I’ll use some dinner leftovers also.
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:
- ¾ cup plain low fat Greek yogurt
- ¾ cup low fat cottage cheese
- 1/2 tsp vanilla extract
- 1 scoop vanilla protein powder
- 1-2 tsp raw sugar optional, depending on how sweet your protein powder is
- zest from one lemon
- 1/2 cup blueberries and/or raspberries
- 1 Tbsp GF graham cracker crumbs optional
Groceries:
For sauce:
- 1 tablespoon maple syrup
- 2 teaspoons white wine vinegar
- ⅓ cup coconut aminos
- 1 tablespoon peanut butter or almond butter
- 1 teaspoon sesame oil
- 1-2 tablespoons minced ginger I do 2+
- 1 clove garlic
For chicken mixture:
- 1 lb lean ground chicken WW, use 98% FF
- 2 teaspoon olive oil
- ½ small yellow onion diced
- 1 1/2 cups diced baby bella mushrooms about 5 oz
- 4 oz water chestnuts drained rinsed and diced (1/2 can)
- 2 cloves garlic minced
- 1 tablespoon green onion diced
- 1 tablespoon fresh cilantro
- Bibb/butter lettuce
- Sambal Oelek chili paste/sauce optional
Groceries:
- 8 whole wheat or GF lasagna noodles
- Olive oil spray
- 1 pound ground sweet Italian chicken sausage don’t like? Use lean ground beef or turkey
- 10 oz frozen chopped spinach thawed and completely drained or 2 cups of of fresh spinach, chopped small
- 8 oz part skim ricotta or cottage cheese I used cottage cheese and it was GREAT!
- 1/3 cup grated Parmesan cheese
- 1 egg
- Salt and fresh pepper
- Sprinkle crushed red pepper optional
- 2 cups homemade or 1 jar of no sugar added, tomato pasta sauce (I like Rao’s)
- 1 cup mozzarella cheese shredded
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:
- 1/4 cup maple syrup or honey
- 1/3 cup coconut aminos
- 1 Tbsp tomato paste freeze your extra paste to use in another recipe!
- 2 tsp sesame oil
- 1/2 tsp sea salt
- 2 cloves garlic minced
- 1 Tbsp fresh ginger finely chopped
- 1 dash crushed red pepper optional, I leave it out for my picky kids
- 1 lb boneless skinless chicken thighs
- ½ Tbsp cornstarch
- 1 Tbsp of water
Groceries:
- 1 teaspoon salt
- 2 tablespoons brown sugar
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon chili powder
- Sprinkle of pepper
- 2 pork tenderloins 1-1 ½ pounds each
- 2 teaspoons olive oil or olive oil cooking oil spray
Groceries:
- 3-6 lbs organic apples roughly chopped away from the core; peeling is optional!
- 1/3 cup water
Groceries:
- 4 ears corn on the cob husks and silk removed
- 1 cup cold water
Groceries:
Burgers
- 1 lb ground chicken
- ¼ cup BBQ Sauce recipe below, can sub store bought + more for serving
- 1 teaspoon smoked paprika
- ¼ teaspoon onion powder
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- Dash black pepper optional
- 1/2 cup sharp cheddar cheese diced up into small cubes or shredded (omit for dairy free)
- Olive oil cooking spray
Optional Burger Toppings:
- More BBQ Sauce
- Sharp cheddar or cheese of your choice and/or avocado
- Lettuce, tomatoes, caramelized onions or red onion
- Gluten free or Whole Wheat Bun or lettuce wraps GF: I like Canyon Bakehouse or Udis
BBQ Sauce:
- 1/2 cup tomato paste
- 1/4 cup coconut aminos can sub low sodium soy sauce if not gluten-free
- 3 tablespoons pure maple syrup
- 2 tablespoons apple cider vinegar
- ½ tablespoon yellow mustard
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Sprinkle sea or Himalayan salt and black pepper
- 2-3 tablespoons of water
Groceries:
- 3 cups cooked whole wheat or GF pasta
- 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
- 1/2 lemon
Dressing
- 6 tablespoons olive oil
- 4 tablespoons red wine vinegar
- 1-2 tablespoons water
- Sprinkle salt and fresh pepper
- 1 tablespoon fresh oregano or 1/2 tsp dried oregano
- 1 tablespoon fresh basil or 1/2 tsp dried basil
- Sprinkle garlic powder
- Juice from 1 lemon
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