A Healthy Weekly Meal Plan with cook once, each twice prep, and yummy summer produce! This meal plan has breakfast, lunch, and 5 dinner ideas to make a stress free week in the kitchen. 21 Day Fix Containers, WW points, and a weekly meal planning spreadsheet included, too.
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Healthy Meal Plan
My inspo for this meal plan – This week I helped with the snack stand for our local Champs swim meet and we made HUGE amounts of BBQ Chicken in crock pots and served pulled BBQ chicken sandwiches. So this week I thought we would use a prep once, eat twice situation and make a double batch of Instant Pot BBQ Chicken to eat with Cilantro Lime Slaw on Monday and then use it for zucchini boats on Wednesday! I love that it’s a really simple recipe that can yield a lot of food – and crazy easy to prep on a Sunday while still doing all your summer activities!
I am going to harvest some garden Zucchini too, and make Zucchini Fritters this week for breakfast. It’s hard to just eat two, but they are so incredibly tasty and you will looking forward to leftovers! If you need to bulk up breakfast – add a carb and some breakfast meat.
I love the idea of stir fry as a lunch. It’s so versatile! Use whatever veggies you love from this season. Since there is a lot of yellow container wiggle room on this plan, you can always make some brown rice and Yum yum sauce, if you’re feeling fancy! Have a delicious 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- New-to-the-app recipes keep being added to the Summer Favorites category on the app for all the best summer meal planning inspo! Plus a great place to find a quick idea for a summer potluck! 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 7.29.24 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).
I love the idea of stir fry as a lunch. It’s so versatile! Use whatever veggies you love from this season. Since there is a lot of yellow container wiggle room on this plan, you can always make some brown rice and Yum yum sauce, if you’re feeling fancy!
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 19 FREE and FULL 21 Day Fix Meal Plans for all of the calorie brackets ready to go for you!
This Week’s Plan
Groceries:
- 3 large zucchini
- 2 eggs
- 1/4 cup Parmesan or pecorino Romano cheese
- 1/4 cup Seasoned gluten free breadcrumbs
- Salt
- Optional – fresh herbs – parsley, basil, oregano I often eat them plain, though!
- Olive oil cooking spray
Groceries:
- 4 cups veggies of your choice broccoli, matchstick carrots, and bell peppers are faves
- 1 lb boneless chicken breast diced
- 3 cloves garlic chopped
- Fresh lemon
- 3 tablespoons coconut aminos
- 1/2 cup chicken broth
- 1 teaspoon freshly grated ginger
- 1 teaspoon coconut oil
- Cooking spray
Groceries:
For the Homemade 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
For the Chicken:
- 1/4 teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon paprika
- Sprinkle pepper
- 1 -2 pounds boneless skinless chicken tenderloins or chicken breasts cut into smaller strips or chunks
For the Slaw:
- 3 tablespoons cilantro
- 4 cups coleslaw mix or chop your own cabbage
- 1/4 red onion cut into skinny strips
- ½-1 jalapeno diced and seeds removed
- 4 teaspoons maple syrup or honey
- Juice from 2 limes
- 1 teaspoon olive oil
- Sprinkle of salt
Groceries:
- 3 Tbsp cilantro
- 4 cups of coleslaw mix or chop your own cabbage
- 1/4 of a red onion cut into skinny strips
- ½-1 jalapeno diced and seeds removed
- 4 tsp maple syrup or honey
- 2 limes juice from
- 1 tsp olive oil
- sprinkle of salt
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:
- 2 large zucchini
- Olive oil cooking spray
- ¼ teaspoon salt + an extra dash for zucchini
- 1 pound shredded or diced chicken
- ¾ cup homemade BBQ sauce (you can sub store bought low sugar BBQ sauce)
- ⅔ cup shredded sharp cheddar cheese divided (you can double this if you have extra blue)
- 1/2 teaspoon smoked paprika
- ¼ teaspoon onion powder
- ¼ teaspoon garlic powder
- Dash of black pepper optional
- ¼ red onion diced or sliced (optional)
- Garnish – just a couple sliced or diced jalapenos, green onion, and/or cilantro
Groceries:
- 1 lb lean spicy turkey or chicken sausage
- 1/2 onion chopped
- 1 clove garlic minced
- 2 cups zucchini chopped
- 1 cup mushrooms
- 1 cup tomatoes halved
- 1/2 lemon
- 1/4 teaspoon Italian seasoning
- Fresh basil
- Cooking spray
- 1/3 cup shredded Parmesan cheese
Groceries:
Burger Sauce
- 4 tablespoons ketchup look for an organic naturally sweetened ketchup (if keto, use a no sugar ketchup)
- 2 tablespoons yellow mustard
- 2 teaspoons mayo
Burgers
- 1 1/4 lb lean ground beef I prefer ground chuck
- 4 teaspoons olive oil
- Coarse kosher or sea salt
- Dill burger pickles
- Iceberg or romaine lettuce for wrapping burger or your favorite gluten free or whole wheat burger bun
- Sliced cheddar cheese
- Additional toppings: onions, tomatoes, bacon whatever you love! I happen to like a more plain burger.
Groceries:
- 2 large potatoes yellow, yukon gold, or russet*
- 2 teaspoons avocado or olive oil can sub olive or avocado oil cooking spray
- ¼-½ teaspoon salt
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