A Healthy Weekly Meal Plan with delicious summer recipes to get back into routine after a holiday week! This meal plan has breakfast, lunch, and 5 dinner ideas to help plan your week. Plus 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.
Healthy Meal Plan
Anyone else not sure what day it is? We went to the lake last weekend and stayed through the 4th. Coming back on a Tuesday, then celebrating a holiday, then going back to work, camp, and swim practice ten hours later is NOT recommended! 
I’m ready for a new meal plan and some routine for next week! Who’s with me?
Berries and peaches are the inspo this upcoming week with a few recipes using these shared ingredients. I’m drooling thinking about the Instant Pot Chicken Carnitas with Avocado Peach Salsa and Peachy Goat Cheese Flatout Pizza plus Berry Chicken Salad for lunch and Overnight Oats with either peaches or berries for breakfast. YUM!
For lunch, Berry Chicken Salad is not an exact recipe found on the site, but uses the simple Strawberry Balsamic Dressing. It’s also DELISH with blueberries or whatever berry you have on hand. For the salad, I’m drizzling the dressing over grilled chicken, spinach or mixed greens, cucumbers, matchstick carrots, more berries, and feta or goat cheese. FIXers- just watch your blue on the hamburger helper day – you will need to skip the cheese!
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 7.10.23 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).
Berry Chicken Salad is not an exact recipe found on the site, but uses the delicious Strawberry Balsamic Dressing. It’s also DELISH with blueberries or whatever berry you have on hand. For the salad, I’m drizzling the dressing over grilled chicken, spinach or mixed greens, cucumbers, matchstick carrots, more berries, and feta cheese. FIXers- just watch your blue on the hamburger helper day – you will need to skip the feta!
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:
For one jar, the recipe is:
- 1/3 cup gluten-free rolled oats
- 1/3 cup unsweetened vanilla almond milk
- 1/8 teaspoon ground cinnamon
- 1/2 teaspoon maple syrup or honey
For five jars, the recipe is:
- 1 2/3 cups gluten-free rolled oats
- 1 2/3 cup unsweetened vanilla almond milk
- 3/4 teaspoon ground cinnamon
- 2 1/2 teaspoon maple syrup or honey
Groceries:
- 8 oz strawberries washed and stems cut off
- 2 tablespoons honey or maple syrup
- 2 tablespoons balsamic vinegar
- 2 tablespoons olive oil
- Sprinkle salt
- Sprinkle pepper
Groceries:
Meatballs:
- Cooking oil spray
- 1 lb ground chicken 98% fat free for WW
- 1 tablespoon coconut aminos
- 1 egg
- 2 tablespoons minced green onions
- 1 tablespoon minced ginger
- 1 clove garlic minced
- ½ cup matchstick carrots diced up small
- ¼ cup gluten free or whole wheat panko breadcrumbs
- ½ teaspoon sea or Himalayan salt
Sauce:
- 1/4 cup honey
- 1/3 cup coconut aminos
- 1 tablespoon tomato paste
- 2 teaspoons coconut oil use 1 tsp for WW
- 1/2 teaspoon sea salt
- 2 cloves garlic minced
- 1 tablespoon finely chopped ginger
- Dash crushed red pepper
- 2 teaspoons gluten-free flour only needed for IP cooking method (sub arrowroot or tapioca for paleo, sub whole wheat if no other dietary restrictions)
Groceries:
Chicken:
- Cooking oil spray
- 2 tablespoons olive oil
- 2 tablespoons Salt free taco seasoning
- ½ teaspoon salt
- 1 1/2 pounds boneless chicken thighs
- 4 cloves garlic minced
- ¼ cup lime juice 1-2 fresh limes
- Juice of 1 orange
- ¼ cup chicken broth
- 3 tablespoons chopped cilantro
- 1-2 teaspoons chopped chipotle peppers in adobo sauce optional
Peach Salsa:
- 2 peaches pitted and finely chopped peeled or with the skin on
- 2/3 cup ripe avocado diced
- 1 small red or orange bell pepper finely chopped
- 1/2 cup red onion diced
- Minced jalapeno to taste
- 1/4 cup cilantro leaves chopped
- 1 lime juiced
For serving:
- Corn tortillas I warm them on a pan sprayed with cooking oil spray until they start to toast
- Greek yogurt optional
- Red cabbage optional
Groceries:
- 1 lb ground beef
- 2 cups gluten free elbows
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dry mustard
- 1 teaspoon Himalayan salt
- 2 1/4 cups chicken broth or beef broth divided use
- 4 cups cauliflower florets small head or frozen bag
- 2 cups freshly shredded cheddar cheese About 1 block
- 2 tablespoons pecorino romano optional
Groceries:
- 1-2 pounds chicken thighs or boneless tenderloins if you prefer
- 4 teaspoon butter or ghee
- Olive oil spray
- 2 cups sliced mushrooms
- 3 tablespoons diced shallots
- 3 cloves garlic minced
- Salt
- Pepper
- Garlic powder
- 3/4 cup Marsala wine
- 1/2 cup chicken stock
- 1 tablespoon tapioca starch, corn starch or rice flour (can sub whatever flour/thickener you have on hand)
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
Groceries:
- 1 Flatout Wrap
- 2 1/2 tablespoons goat cheese I used honey goat cheese. To die for!
- 1 peach sliced
- 1/4 red onion sliced
- 1/3 cup balsamic vinegar
- 1/4 cup arugula
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