A Healthy Weekly Meal Plan with yummy dishes to start making the transition over to fall in the kitchen. This meal plan has breakfast, lunch, and 5 dinner ideas to make your week go smoothly! Plus 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.
Healthy Meal Plan
It feels like the germs are making their appearance early this year but also maybe feeling like we have some allergies going on? Everyday feels like we play the game “is it a cold or allergies?” Anyone else playing this game too?
It’s still warm here, but I am also in the mood for lots of fall flavors and I am def ready for all the soup. The Salsa Verde Chicken Soup is my FAVE new recipe from last year, so I am excited to bring it back this year! Have you made it yet?? My plan is to double it for a couple lunches and to put some in the freezer!
Also, did you see the big surprise last week? We published Full Meal Plan Vol. 20. It’s full of newer to the blog recipes that have never been featured on a Full Meal Plan before! Also, I can’t believe there are 20 Full Meal Plans out there for you now! Such a good resource!
Have a delicious week!
Fit Healthy Meal Plans
We have 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- Which of your Fall Favorites haven’t been added to the app yet? Find Fall Favorites 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 9.23.24 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 didn’t eat the Greek Pasta Salad enough over the summer, so I am slating it for lunch, alternating with the Salsa Verde Soup. I love it topped with tuna or chicken (go with some rotisserie chicken this week for a shortcut!), and it’s even good with shrimp if you are buying extra.
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:
- 3/4 cup old fashioned oats
- 1/4 cup brown rice cereal
- 2/3 cup slivered almonds
- 1-2 tablespoons seeds – I used chia hemp and flax Pumpkin and sunflower would also be awesome!
- 2 teaspoons honey
- 2 teaspoons pure maple syrup
- 2 teaspoons coconut oil melted
- 1/2 teaspoon cinnamon
- **optional add in – dried cranberries! You can have 1/2 cup up to three times a week to count as a purple!
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:
- 2 teaspoons olive oil
- 1 lb spicy or sweet Italian poultry sausage removed from casing
- 1/2 onion diced
- 4 cloves garlic minced
- 1 1/2 cups uncooked gluten free pasta
- 2-4 cups fresh broccoli florets
- 2 cups low sodium chicken broth or stock
- Crushed red pepper
- 2/3 cup Parmesan cheese can omit for WW
Groceries:
- 2 teaspoons extra virgin olive oil WW sub cooking spray
- 1 yellow onion chopped
- 1 pound boneless skinless chicken thighs, breasts, or tenderloins
- 2 Tbsp salt free taco seasoning
- 2 cups salsa verde
- 4-6 cups low sodium chicken broth I would start with 4 and add extra if you like a brothier soup
- 1 cup white beans, drained (black beans would be yummy if you prefer that) (not following 21df? Use the whole can!)
- 1 cup frozen corn or sub more beans
- 3 cups frozen cauliflower rice
- 2 Tbsp lime juice juice from one lime
- 2 cups chopped kale if you buy the bagged, pre-chopped kale, pick out the tough stems (can sub zucchini)
- 1/2 cup cilantro leaves and stems, finely chopped (optional but omggggg)
- salt, optional
- Optional toppings: corn tortillas made into tortilla strips, chopped avocado, plain Greek yogurt, shredded cheddar or pepper jack cheese, and green onions.
Groceries:
- 1/2 tablespoon olive oil
- 4 thinly sliced chicken breasts 1 lb
- 1/4 teaspoon pepper
- 1/4 teaspoon Himalayan salt
- 3 cloves garlic diced
- 1 cup crushed tomatoes 2 cups if you are serving this with zoodles or pasta
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon crushed red pepper flakes
- 1 cup shredded mozzarella cheese 2B Mindset can use low fat
- 1 tablespoon Parmesan cheese
Groceries:
- Cooking oil spray
- equal parts rice and water
Groceries:
- 2 teaspoons olive oil
- 1 1/2 pounds flank steak sliced very thin against the grain
- 1/2 cup diced shallots about one whole shallot
- 2 cloves garlic minced
- 1 teaspoon freshly grated ginger
- 2/3 cup beef stock or sub water
- 1/3 cup coconut aminos or sub low sodium soy sauce
- 2 tablespoons + 1 teaspoon honey
- 3 1/2 cups broccoli florets
- 1/2 tablespoon arrowroot or your favorite thickener/flour cornstarch also works well
- Scallions
- 1/4 teaspoon salt
- Crushed red pepper
Groceries:
Shrimp:
- 1 lb large wild caught shrimp peeled and deveined
- 2 teaspoons avocado or olive oil
- 2-3 tablespoon salt free taco seasoning
- ¼-½ teaspoon salt
- Zest of one lime
Street Corn Salad:
- 4 cups corn can be fresh off the cob, frozen, or canned
- Cooking oil spray
- 3 teaspoons butter
- 2 cloves garlic minced
- 1/4 cup minced red onion
- 1 jalapeño diced and seeded
- 3 tablespoon minced cilantro
- 1/3 cup Cotija cheese you can sub feta if you want
- Chili powder
- Salt
For the dressing:
- 2 tablespoon mayo
- 1 tablespoon plain Greek yogurt
- Juice from one lime
- 1/4 tsp chili powder
To Serve:
- Bibb or Butter Lettuce Leaves and/or corn | flour tortillas
- Sliced avocado
- Diced mango
- Extra cilantro
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