A Healthy Weekly Meal Plan including Labor Day ideas and easy meals featuring garden produce. This meal plan has breakfast, lunch, and 5 dinner ideas to make for your family. Plus 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.

Healthy Meal Plan
My kids started school this week and both had GREAT first few days…nothing like the relief when they come home happy, right?
And as much as I have been resistant to the idea of summer vaca being over, I have to say, routine feels really, really good even though it’s been a short week and it will take some time to be in an actual routine.
Anyway, we do have a meal plan ready with easy meals and a Labor Day Cookout Menu. Cucumber Tomato Salad NEEDS to happen with all these yummy fresh tomatoes! I also made my first batch of fresh sauce this week!
Fit Healthy Meal Plans
In case you missed it, we launched a Brand New 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- You can still find last minute Labor Day cookout inspo in the Summer Favorites category on the app, but we will be adding Fall Favorites soon! Do you have any requests to hit the app first? Find Summer Favorites and more on the Fit Healthy Meal Plans app!Â
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 9.4.23 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
I love Chicken Veggie soup this time of year and make it as much as I can with all the farm stand veggies. If you have a yellow to play around with, it is REALLY good with some fresh corn!
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 17 FREE and FULL 21 Day Fix Meal Plans for all of the calorie brackets ready to go for you!
This Week’s Plan
Groceries:
For one jar, the recipe is:
- 1/3 cup gluten-free rolled oats
- 1/3 cup unsweetened vanilla almond milk
- 1/8 teaspoon ground cinnamon
- 1/2 teaspoon maple syrup or honey
- 1-2 tsp hemp seeds or chia seeds optional for more protein
For five jars, the recipe is:
- 1 2/3 cups gluten-free rolled oats
- 1 2/3 cup unsweetened vanilla almond milk
- 3/4 teaspoon ground cinnamon
- 2 1/2 teaspoon maple syrup or honey
Groceries:
- 1 cup diced carrots
- 1 cup chopped celery
- 1/2 diced onion
- 2 cloves garlic minced
- 1 zucchini cut in half moons
- 1 1/2 cups fresh string beans cut into bite size pieces
- 1 1/2 cups spinach
- 32 oz organic low sodium vegetable or chicken stock
- 28 oz diced tomatoes (I have also used 14 oz cans or fresh tomatoes too!)
- 1 cup water
- 1 lb boneless skinless chicken breasts
- Himalayan salt
- 2/3 cup Parmesan cheese
- Olive oil cooking spray
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:
For the Salad:
- ¼ small red onion diced
- 2 cups chopped cucumber about one whole cucumber with the seeds removed if desired (I scoop them out and then chop into half moons)
- 1 pint halved cherry tomatoes about 2 cups
- 3/4 avocado peeled, pitted, and diced
- â…“ cup crumbled feta cheese
- 1/4 cup chopped fresh cilantro or dill
For the dressing:Â
- 3 tablespoons fresh lemon juice from 1-2 fresh lemons
- 1 tablespoon extra-virgin olive oil
- 2 teaspoons honey
- 2 cloves minced garlic about 1 teaspoon
- 1/4 teaspoon Kosher salt
Groceries:
- 2 Sweet Potatoes
- Avocado oil + Avocado oil spray
- Salt to taste
- Garlic powder to taste
- 1 Egg white if your potatoes are large, you may need 2
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:
- 4 wild caught salmon fillets about 4-6 ounces each
- Cooking oil spray
- 1 tablespoon olive oil
- 1 tablespoon butter, vegan butter, or ghee
- 1-2 cloves garlic finely minced or grated
- 2 teaspoons lemon juice plus extra lemon slices for serving
- Salt and pepper to taste
- 1 tablespoon chopped parsley for garnish
Groceries:
- 2 medium zucchini
- olive oil cooking spray
- garlic powder
- 1/4 teaspoon salt
- 1/6 – 1/3 cup Parmesan cheese
Groceries:
- 2 teaspoons olive oil
- Olive oil cooking spray
- 1 lb. boneless skinless chicken breasts
- Himalayan or sea salt
- Black pepper
- 1/4 cup balsamic vinegar
- 2 cloves garlic minced
- 8 oz grape tomatoes halved
- 1/4 red onion diced
- 2 tablespoons chopped fresh basil
- 2/3 cup shredded mozzarella cheese
- 4 cups cooked spaghetti squash optional
Groceries:
- 2 teaspoons coconut oil can sub olive or sesame oil
- 1 lb boneless chicken tenderloins cut into bite sized pieces
- 1/2 cup diced shallots about one whole shallot
- 2 cloves garlic minced
- 1 teaspoon freshly grated ginger
- 2/3 cup low sodium chicken 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 tablespoons arrowroot or your favorite thickener/flour cornstarch also works well
- Scallions
- 1/4 teaspoon salt
- Crushed red pepper
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