A Healthy Meal Plan with the best summer meals and tons of veggies from the garden! This meal plan has breakfast, lunch, and 5 dinners to help you plan a delicious week! Plus 21 Day Fix Containers, WW points, and a weekly meal planning spreadsheet included, too.
Healthy Meal Plan
School starts for my kids in a week and a half so we are cramming all the last minute summer fun in between high school volleyball. It’s been a great summer, and I’m sad to see it end! But I’m hanging onto the last couple weeks of summer produce here using all the best warm weather recipes!
My summer veggie inspo for this week is eggplant. I’m totally feeling a big batch of ratatouille soon – it’s the world’s greatest way to eat your veggies! And I’m always down for a tray of Healthy Eggplant Parm! You can add any protein to the ratatouille – Air Fryer Shrimp is delish but I also love chicken sausage in the air fryer. You can add in some pasta or Brown Rice too!
For breakfast I’m thinking Sheet Pan Breakfast where you have some flexibility and can feel free to swap in your favorite summer veggies, or even some regular potatoes instead of sweet potatoes, to switch it up.
Fish tacos, Air Fryer Chicken Thighs with Copycat Rice a Roni, and Healthy Ramen Noodle Stir Fry round out this drool-worthy week of veggie forward warm weather dinners!
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 8.18.25 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).
Easy Asian Salad with Honey Ginger Vinaigrette is SO easy because you are just opening bags of chopped salad and veggies. Minimal chopping is needed and you can use any kind of chicken, including rotisserie. You can mix and match your toppings based on what containers and macros you have!
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:
- 8 slices all natural turkey bacon without nitrates or preservatives I love Applegate
- 1/4 red onion roughly chopped
- 2 large sweet potatoes peeled (optional) and diced
- 4 cups Brussels sprouts chopped or quartered if large
- 4 teaspoons olive oil
- Himalayan or sea salt
Groceries:
- 1/2 cup avocado oil can sub olive oil, but it will separate/solidify in the fridge and need to come to room temp
- 3/4 tsp sesame oil
- 3 Tbsp rice vinegar or sub apple cider vinegar
- 2 1/2 Tbsp honey
- 1 1/2 Tbsp coconut aminos or sub low sodium soy sauce
- sprinkle of salt
- 1 tsp grated ginger optional, but highly recommended
Groceries:
- 3 pounds eggplant I like smaller ones because the big ones tend to have a lot of seeds
- 2 ⅓ cups tomato sauce or homemade tomato sauce
- Olive oil cooking spray or 2 tsp olive oil
- 1 2/3 cups mozzarella cheese
- 1/3 cup Parmesan cheese
- Salt
Groceries:
Fish
- Olive oil spray
- 1 lb white fish – I use turbo, flounder, or mahi-mahi (you can sub shrimp)
- 1- 1 1/2 Tbsp salt free taco seasoning
- 1 bunch Cilantro
- 1 lime
- Salt
Mango Salsa
- 1 cup mango diced
- 2/3 cup avocado diced
- 1/4 red onion diced
- 1 tablespoon jalapeño diced
- 1 lime
- 1 Tbsp cilantro chopped
Yogurt sauce
- 1/2 cup plain Greek yogurt
- 1 lime
- 2 Tbsp cilantro
To assemble tacos
- 8 corn tortillas you can sub 4 flour tortillas instead – on the 21 day Fix, you can have 1 flour or TWO corn for a yellow.
- olive oil spray
- salt
- Shredded lettuce or cabbage
Groceries:
- 1/2 teaspoon salt
- 1 tablespoon brown sugar
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon chili powder
- Sprinkle pepper
- 1 lb boneless skinless chicken thighs
- 1 teaspoon olive oil or olive oil cooking oil spray
Groceries:
- 4 teaspoons butter or vegan butter divided
- ¼ cup gluten free spaghetti broken up into small pieces
- 1 cup brown rice
- 1 ¼ cup low sodium chicken broth or stock
- ½ teaspoon minced dried onion
- ½ teaspoon garlic powder
- ¼ teaspoon turmeric
- ¼-½ teaspoon salt
- ½ teaspoon dried parsley
Groceries:
- 2 -3 large zucchini and/or yellow squash sliced into half moons
- 2 teaspoon olive oil
- Salt and pepper
- Optional garnish Parmesan cheese and fresh herbs make a great garnish to finish off your side dish!
Groceries:
Kung Pao Sauce:
- 4 tablespoons coconut aminos
- 3 tablespoons honey or maple syrup
- 1 1/2 tablespoon rice vinegar
- 2 1/2 teaspoons toasted sesame oil
- 1/2 teaspoon chili garlic paste or sub sriracha to taste (I used 1/2 tsp and then added more at the end to my bowl)
- 2 cloves garlic pressed or minced
- 2 teaspoon fresh ginger grated or minced
- 1 teaspoon arrowroot powder or cornstarch
Chicken and Veggie Ramen Stir Fry:
- 2 brown rice ramen noodle cakes
- Hot tap water
- 1 lb chicken tenderloins cut into bite sized pieces
- 3 teaspoons olive oil or coconut oil divided
- 1 1/2 cups fresh broccoli florets cut into small pieces
- 2 cups sliced bell peppers I used 2 green peppers
- 1/2 cup sliced yellow onions
- 1-2 tablespoons water
- 2 cloves garlic minced
- 1 tablespoon fresh ginger minced
- Salt
Groceries:
- 1 tablespoon olive oil
- 5 cloves garlic chopped
- 1 onion chopped
- 3 tablespoons fresh basil chopped
- 1 large zucchini cubed
- 1 green bell pepper diced
- 1 eggplant cubed
- 2 cans stewed Italian tomatoes with basil 15 oz each
- Shaved Parmesan cheese optional
Leave a Reply