A Healthy Meal Plan with garden fresh veggies, lean protein, and crowd pleasing dinners! This meal plan has breakfast, lunch, and 5 dinners to help take the guesswork out of planning your week! Plus 21 Day Fix Containers, WW points, and a weekly meal planning spreadsheet included, too.
Healthy Meal Plan
Happy August! I can’t believe we’re here! This summer has absolutely flown by – I know I say it every year, but this one might have felt even faster! I’m just trying to soak up all the summer fun before sports and school start again in no time!
Besides trying to figure out how to slow down time, I’m also savoring all the fresh garden veggies and putting them into our weekly meal plan rotation! The inspo for this week’s meal plan is just that – delicious, fresh summer produce! 🍅🫑 We are using zucchinis, tomatoes, peppers, and broccoli to get a great dose of veggies in! I’m also using lean protein like chicken, eggs, ground chicken, and tuna to bulk up these yummy meals!
Shared ingredients on this meal plan should make your grocery shopping a snap too! 🙌 Have a delicious week!
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 8.4.25 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).
During the summer I love to eat tuna, so I’m going to use it on top of Greek Pasta Salad to up the protein! Feel free to use chicken, salmon, or whatever 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:
- 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:
- 1-12 Eggs I can fit up to one dozen in my Air Fryer
- 2 cups cold water + Ice to make an ice bath
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
Groceries:
- 1/2 cup fresh gluten free or other whole grain bread crumbs (throw a slice in your blender and pulse)
- 3/4 lb ground chicken or turkey
- 1/2 lb chicken or turkey sausage I used Spicy Italian, removed from casing
- 2 cloves garlic chopped
- 1 tablespoon fresh chopped basil
- 1/2 teaspoon parsley
- 1/3 cup Parmesan/Romano cheese blend
- 2 tablespoons chicken broth
- 1 egg
Groceries:
For the Taco Meat
- Olive oil cooking spray
- 1 1/2 pounds lean ground turkey chicken, or beef
- Canned low sodium tomato sauce I use ONE 10oz can per pound of meat
- 1-2 tablespoons Salt Free Taco Seasoning
- 1/4 teaspoon Himalayan salt per pound of meat
- 1/4 cup water or broth per pound of meat
For the Zucchini Boats
- 2 large zucchini
- 2/3 cup sharp cheddar cheese shredded
- Toppings: Fresh pico, avocado, cilantro, greek yogurt
Groceries:
- 1 lb boneless skinless chicken breasts pounded to uniform thickness
- 1/2 cup balsamic vinegar
- 2 cups grape or cherry tomatoes halved
- 1 1/3 cup sliced fresh mozzarella
- 1 tbsp Fresh basil or more if you like
- Salt to taste
- Pepper to taste
- Liquid stevia optional
Groceries:
- 4 ears corn on the cob husks and silk removed
- 1 cup cold water
Groceries:
- Olive oil cooking spray
- 1 lb Ground Chicken can sub ground beef or ground turkey
- ½ tsp salt plus more to taste
- ½ tsp cumin
- ½ tsp paprika
- 1 tsp oregano
- 1 small yellow onion diced
- 3 bell peppers diced
- 3 garlic cloves minced
- 1 ½ cups cauliflower rice
- 1 Tbsp tomato paste or ketchup
- 16 oz canned tomato sauce I use 2 (8 oz) cans
- 4 slices monterey jack or pepper jack cheese
- Optional garnish – fresh parsley
- Optional for serving – cooked brown rice
Groceries:
- 3/4 lb chicken breasts cut into bite size pieces
- 4 teaspoons coconut oil divided (use 2 tsp for WW)
- 2 eggs beaten
- 3 stalks green onion cut into 2″ lengths
- 1 clove garlic minced
- 1 teaspoon fresh ginger grated
- 1/2 cup matchstick carrots
- 2 large zucchini cut into noodle spirals
- Himalayan salt
- Dash crushed red pepper
- 1 lime
- 1 tablespoon honey or maple syrup
- 4 tablespoons coconut aminos or more to taste
- 1/4 cup chopped peanuts
- Cilantro
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