A Healthy Weekly Meal Plan with recipes that are perfect for summer! This meal plan has breakfast, lunch, and 5 dinner ideas to take the brainpower out of meal planning. 21 Day Fix Containers, WW points, and a weekly meal planning spreadsheet included, too.
Healthy Meal Plan
The name of the game this week is enjoying some summertime favorites! From using fresh garden zucchini and green beans, to burger bowls and Gluten Free Orzo Salad– I. CAN’T. WAIT!
Some tips for this meal plan: Baked Lemon Garlic Chicken is DELISH on the grill if you don’t want to heat up your oven! Also you can prep a double batch of the buffalo chicken filling and use it twice this week! I love when we can prep and cook once, but eat twice!
Enjoy the week, friends!
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- Don’t forget to check out the Summer Favorites category on the app for all the best summer meal planning inspo! Find these seasonal recipes and more blog favorites on 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 7.15.24 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).
For lunch, after a quick break last week from salads, it’s time for an easy Taco Salad that you can customize, if you desire! FIXers – Plan A needs to skip the tortilla strip topping, but Plans B-F are able to enjoy the crunchy goodness!
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 gluten-free 1:1 baking flour, or all purpose flour you can sub whole wheat
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- 1 teaspoon ground cinnamon
- 1/2 teaspoon salt
- 2 eggs
- 1 teaspoon apple cider vinegar
- 1/2 cup maple syrup
- 1/2 cup milk almond milk or whatever you prefer
- 1/4 cup melted coconut oil
- 1 teaspoon vanilla extract
- 1 1/2 cups grated fresh zucchini you do not need to wring out the zucchini
- 1/3 cup dairy free chocolate chips optional
- ***optional if your zucchini is super watery – 1/3 cup old-fashioned oats I have made them with and without and love them both ways, maybe without a little more. With the oats, the muffins rise more, without they are a little more moist but could border on too moist for some. Your call!
Groceries:
For the Taco Meat
- 1 pound lean ground beef can sub ground chicken or ground turkey
- 2 tbsp taco seasoning
- 1 cup canned tomato sauce
- ½ tsp salt
For the Salads
- 6 cup romaine lettuce washed and chopped
- ¼ cup fresh cilantro chopped, plus more for topping
- 1 cup grape tomatoes halved
- 1 bell pepper diced
- 1/4 cup red onion diced
- 1 cup canned black beans drained and rinsed
- 1/2 avocado diced
- ½ cup shredded pepper jack, cheddar, or Mexican blend cheese
- ½ cup fresh pico de gallo or your favorite salsa for topping
- 8 tbsp plain Greek yogurt or sour cream for topping
- 1 lime for topping
For the Crispy Tortillas
- 4 corn tortillas
- avocado oil Spray
- salt
Groceries:
- 1 1/4 lb boneless skinless chicken thighs (or other lean protein)
- 1 tablespoon extra virgin olive oil
- 4 cloves garlic peeled and smashed
- 2 teaspoons lemon zest about ½ lemon
- 3 tablespoons lemon juice about 1 lemon
- 1 teaspoons fresh thyme or 1/4 teaspoon dried
- 2 teaspoons maple syrup or honey
- ½ teaspoon red chili flakes or more if you like it spicy
- ¾ teaspoon coarse kosher salt
- ½ teaspoon pepper
Groceries:
Salad
- 3 cups cooked gluten free orzo – I use Delallo Brand
- 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
- Juice from 1/2 lemon
Dressing
- 6 tablespoon olive oil
- 4 tablespoon red wine vinegar
- 1-2 tablespoon water
- Sprinkle of salt and fresh pepper
- 1 tablespoon fresh or 1/2 tsp dried oregano
- 1 tablespoon fresh or 1/2 tsp dried basil
- sprinkle of garlic powder
- Juice from 1 lemon
Groceries:
- Salt, pepper, garlic powder for seasoning
- 1 lb boneless chicken breast tenders
- 2/3 cup 2% greek yogurt
- 1/2 cup small curd cottage cheese
- 1/3 cup shredded cheddar
- 1/3 cup blue cheese
- ⅓-1/2 cup hot sauce I use Franks, plus more for drizzling
- 1/2 tablespoon chopped green onion optional
- 12 corn tortillas or sub flour for easier rolling
- Carrots and celery sticks
Dressing:
- ⅓ cup crumbled blue cheese
- 2/3 cup 2% Greek yogurt
- 1 tablespoon mayonnaise
- 1 tablespoon lemon juice
- 1 tablespoon white wine vinegar
- 1/8 teaspoon garlic powder
Groceries:
- 1 lb Fresh green beans cleaned and ends removed; or buy the cleaned steam-in-the bag green beans to save more time
- 2 tsp Avocado oil can sub olive oil or coconut oil
- 1 lb Ground chicken
- 1 Tbsp Tomato paste
- ⅓ cup Coconut aminos can sub low sodium soy sauce if not gluten free
- 2 cloves Garlic minced or grated, can sub garlic powder
- 1 Tbsp Ginger grated, can sub ground ginger
- ¼ cup Honey or maple syrup
- 1 dash Salt
- 1 dash Crushed red pepper optional
- Brown rice or cauliflower rice for serving
Groceries:
- Salt, pepper, garlic powder for seasoning
- 3 large to medium zucchini
- 1 lb boneless chicken breast raw or cooked and shredded or diced **see recipe for prep tips
- 1 cup 2% greek yogurt
- 1/2 cup small curd cottage cheese
- 2/3 cup shredded cheddar I use sharp
- 1/2 cup hot sauce I use Franks, plus more for drizzling
- 1/3 cup blue cheese or sub more cheddar, goat cheese, or mozzarella
- Green onion optional for garnish
Groceries:
Burger Bowls:
- 1 lb Lean Ground Beef
- salt to taste
- Garlic powder to taste
- 2 cups Cherry Tomatoes halved
- 3 heads Romaine hearts washed, dried, and chopped
- 1/2 cup Freshly shredded cheddar cheese
- 1 avocado sliced
- Dill pickle slices round hamburger pickles work great
- 1/4 cup Red Onion finely diced
- 1 Cucumber seeded and chopped
Fries:
- 2 Russet Potatoes
- Avocado oil spray can sub olive oil spray
- salt to taste
Special 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
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