A Healthy Meal Plan with super simple family friendly dinners! This meal plan has breakfast, lunch, and 5 dinners to make your meal planning so much easier! Plus 21 Day Fix Containers, WW points, and a weekly meal planning spreadsheet included, too.Â
Healthy Meal Plan
Confession: I love a good routine. But sometimes it feels like these September routines can feel like a whirlwind after the slower days of summer! While we catch up, let’s make some easy and delicious family favorite dinners on this week’s meal plan!
We’re going to use the tried and true protein-carb-veggie formula (with batch cooking sides for leftovers) to get dinner on the table quickly during this crazy time of the year! Easy Bourbon Chicken and Lemon Grilled Salmon are mid-week life savers for us all! And smash burger Big Mac Tacos feel like the perfect Friday pat on the back for a job well done making it through the week!
Lastly, it’s been a minute since there’s been a new Confessions recipe! But this week I published the *NEW*Â Garlic Butter Steak Bites that my busy teen has been asking for on repeat! It absolutely had to get on the meal plan with some yummy sides… I’m looking at you Mashed Potatoes! If you try it, I’d love to know what you think!
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).Â
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 9.15.25 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).Â
It’s been a while since I’ve made the yummy Copycat Panera Fuji Apple Salad! It’s so perfect for this time of year! Pro tip: Grab a rotisserie chicken or some cooked chicken from the prepared section of your favorite grocery store for a short cut!
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:
- 2 ripe bananas
- 1 cup shredded zucchini no need to squeeze out
- 2 cups Bob’s Red Mill Protein Oats or any brand old fashioned oats
- 2 tablespoons hemp seeds, flax seeds, or chia seeds
- 1 3/4 cups unsweetened almond milk
- 1 tsp vanilla extract
- 2 cups fresh or frozen blueberries
- ½ teaspoon cinnamon
Groceries:
For the Salad
- 8 cups Spring Mix
- 4 cups cooked chicken breast diced
- 1 1/2 cup Grape tomatoes sliced in half
- 1 package Apple Chips – I use the Bare brand use 2 Tbsp per salad
- 1/4 cup red onion sliced
- 1/2 cup Gorgonzola cheese
- 1/2 cup Candied Pecans see recipe below
For the quick candied pecans
- 1 Tbsp brown sugar or coconut sugar
- ½ cup pecans
For the dressing
- 1/2 cup avocado oil
- 1/4 cup white balsamic vinegar or white wine vinegar
- 2 Tbsp honey
- ½ tsp dijon mustard
- 1/2 apple fuji or honey crisp, diced
- Pinch salt, garlic powder, onion powder, and ground ginger to taste
Groceries:
- 2 pounds steak ribeye, NY Strip, or filet mignon cut into bite-sized pieces -I prefer NY strip or filet.
- 1 ½- 2 teaspoons kosher salt
- 1/4 tsp of black pepper optional
- ½ tablespoon avocado oil
- 3 tablespoons butter
- 4 garlic cloves minced
- 2 T finely chopped fresh parsley optional, but yum
Groceries:
- 3-5 pounds russet, Yukon gold, or red potatoes
- 1/4 -1/3 cup vegan butter or ghee or regular butter if you aren’t dairy free
- 1-2 cups chicken broth or veggie broth for vegan
- Garlic optional
- Salt & pepper
Groceries:
- 1 lb Brussel Sprouts washed and dried
- Olive or avocado oil or avocado oil spray
- 2 Tablespoons Shaved Parmesan or pecorino romano
- ¼ tsp salt
- 2 slices nitrate free turkey bacon diced up small
- drizzle Hot honey
Groceries:
- 1 onion diced
- 1 large or 2 small green bell pepper diced
- 1 pound ground turkey chicken, or beef
- 14 oz petite diced tomatoes with jalapeños 1 can
- 1 cup black beans
- 1 cup frozen corn
- 1/2 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt or to taste
- Optional toppings: Greek yogurt, avocado, shredded cheese
Groceries:
- 2 lbs boneless skinless chicken thighs cut into 1 inch pieces, can sub chicken breasts
- avocado oil cooking spray
- salt to taste
- 2 garlic cloves minced
- 1 Tbsp fresh ginger minced
- 2 Tbsp bourbon or sub apple juice
- 1 1/2 Tbsp brown sugar or coconut sugar or sub maple syrup
- 2 Tbsp maple syrup
- 2 Tbsp naturally sweetened ketchup
- 1 tsp rice vinegar or apple cider vinegar
- 1/2 cup water
- 1/3 cup coconut aminos or tamari can sub soy sauce if not gluten free
- 1 Tbsp cornstarch can sub arrowroot for grain free
- 2 Tbsp green onions sliced, for garnish
Groceries:
- 1 1/4 pounds wild Alaskan Salmon
- 4 teaspoons olive oil
- Zest of 1 lemon
- Himalayan salt
Groceries:
- avocado oil spray
- 1 lb lean ground beef or other lean ground meat Use 90% lean or higher to prevent too much grease in the pan
- 4 gluten free tortillas Mission brand are my fave, can sub regular flour tortillas if not gluten free
- 4 slices American cheese or your favorite cheese
- 1/4 cup red or white onion thinly sliced or diced
- salt and garlic powder to taste
- 1/4 cup dill pickles for topping
- 1/2 cup shredded romaine or iceberg lettuce for topping
For the 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 to taste
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