A Healthy Weekly Meal Plan with recipes to transition from summer to fall. This meal plan has breakfast, lunch, and 5 dinner ideas to help you have a great week in the kitchen. Plus 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.
Healthy Meal Plan
Phew! The post Labor Day schools have started and parents everywhere seem to be trying to get their lives back together. Are you ready to meal plan again now that your Fall routine is finally back?
I think it’s safe to say that we will have a *NEW* full meal plan (Vol 20!!) coming soon. So stay tuned for that. Also, I can’t believe the blog is about to have 20 Full meal plans. Such a great resource!
In the meantime we have a weekly meal plan with Zucchini and tomatoes still going strong in the summer produce department! But also embracing the chilly mornings and the shift to apple deliciousness with Apple Muffins for breakfast! There’s also a nod to Football starting with my favorite game day flavor – Buffalo Chicken!
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 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 9.9.24 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).
High Protein Chicken Caesar Pasta Salad is fun to make in Mason jars or other containers and so easy to prep! Also the Zucchini Lasagna Boats are another great lunch or perfect for re-purposing for leftovers, if you have them!
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:
- ¼ cup melted coconut oil, avocado oil, or extra virgin olive oil (I used avocado oil)
- ½ cup maple syrup ⅓ cup for WW
- 2 eggs room temp
- 1 cup unsweetened applesauce
- 1 tsp vanilla
- 1 ¾ cup of Bob’s red mill 1-1 gluten free baking flour
- 2 tsp cinnamon
- ¼ tsp pumpkin pie spice can sub all spice or omit
- 1 tsp baking soda
- 1 tsp baking powder
- ½ tsp salt
- 1 ½ cups finely diced apples (¼ inch chunks or less) no need to peel – I LOVE honeycrisp for these
- 1 tablespoon raw sugar with optional dash of cinnamon
Groceries:
- 1 lb ground chicken
- 1 ½ tsp poultry seasoning
- 1/2 tsp smoked paprika or sub regular paprika
- 1 tsp garlic powder
- ½ tsp onion powder
- 1/2 tsp dried rubbed sage
- 1/4 tsp cinnamon or nutmeg
- 3/4 tsp kosher salt divided use
- dash black pepper or up to ¼ tsp if you like pepper
- 2 ½ Tbsp maple syrup
- 1 tsp olive oil
- Olive oil or cooking oil spray
Groceries:
For the homemade Greek Yogurt caesar dressing:
- ¼ cup plain Greek yogurt
- ¼ cup mayo
- 1/2 lemon juice from
- 1-2 tsp anchovy paste
- ½ tsp dijon mustard
- 1 clove garlic minced
- 2 Tbsp grated parmesan cheese
- salt
- pepper
For the chicken:
- 1 lb chicken breasts or chicken tenderloins
- avocado oil spray
- salt
- garlic powder
- 1/2 lemon juice from
For the salad:
- 6 cups romaine lettuce chopped
- 1 cup tomatoes diced
- 1 cup cucumbers
- ⅓ cup parmesan cheese
- 2 cups Banza chickpea pasta or pasta of your choice cooked
- 3 cups cooked and cooled chicken see recipe
- 1/2 cup caesar Dressing see recipe
Groceries:
- 3 large zucchini
- 1 lb Italian poultry sausage
- 2 cups baby spinach diced
- 1 1/2 cup ricotta or cottage cheese
- 1 egg
- 1/2 cup mozzarella cheese
- 1/2 cup parmesan cheese
- 1 1/4 cup homemade pasta sauce or no sugar added jarred sauce like Rao’s
- Fresh basil optional for garnish
Groceries:
- 1 1/4 lb raw boneless skinless chicken breasts about 3-4 Breasts
- 10 oz. diced tomatoes with green chilies
- 14.5 oz. diced tomatoes no salt added
- 1 cup frozen corn thawed
- 1 cup black beans no salt added, drained & rinsed
- 1 medium onion diced
- 1 jalapeno diced
- 2 cloves garlic minced
- 4 cups organic low sodium chicken broth or stock
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1 teaspoon Himalayan salt
- 1/4 teaspoon black pepper
Tortilla Strips:
- 4 organic corn tortillas
- Olive oil cooking spray
- Himalayan salt
- Optional toppings – avocado, cheese, lime, Greek yogurt, cilantro
Groceries:
For the Chicken and Veggies
- 1 1/2 lb pound Chicken tenderloins or breasts (I love Butcher Box Chicken) diced and seasoned with salt and pepper
- 2 tsp olive oil divided use
- 1 tsp sesame oil divided use
- 2 tablespoon butter divided use
- 1/4 large onion or ½ small cut into thick slices
- 2 cups (8oz) baby bella mushrooms sliced
- 2 cups (about 1 large or 2 small) zucchini chopped
- 2 cloves garlic minced
- 3 ½ tablespoon coconut aminos divided use
- 1 tsp lemon juice optional
- salt
- pepper
Yum Yum Sauce
- 1/2 cup Mayo
- 4 tsp naturally sweetened ketchup
- 1 tsp rice or apple cider vinegar
- 1 tsp butter melted
- 1/2 – 1 tsp paprika
- 1/2- 1 tsp garlic powder
- sprinkle of salt
Groceries:
- 2 ½ cups brown rice cooked and cooled
- 2 eggs
- 2 tsp avocado oil or sub additional butter
- 3 ½ tsp butter, vegan butter, or ghee divided
- 2 carrots chopped small
- ½ onion diced
- 2 cloves garlic minced
- 1 Tbsp fresh ginger minced
- ½ cup frozen peas
- 4 Tbsp coconut aminos
- ½ tsp sesame oil
- salt
- green onions finely sliced
Groceries:
- Olive oil cooking spray
- 1 package Italian chicken or turkey sausage or make your own
- 3 cups kale
- 1 cup chickpeas
- 1 1/2 cups crushed tomatoes
- 1 teaspoon Italian seasoning
- 2/3 cup shredded mozzarella
Groceries:
Chicken:
- Olive oil cooking spray
- 1 lb boneless chicken tenders cut into about 40 bite sized pieces
- 2 cups brown rice cereal can sub GF or whole wheat panko
- ¼- 1/2 teaspoon cayenne I would start with ¼ tsp and test a small batch before adding more!
- ½ teaspoon paprika
- 1 teaspoon garlic powder
- ½ teaspoon salt
- 1 egg white
- 2 tablespoons hot sauce I use Franks
- 2 teaspoon olive oil
Dipping Sauce:
- ¾ cup plain Greek Yogurt 2% for the FIX, fat free for WW
- 2 tablespoons hot sauce
- ⅓ cup blue cheese crumbles
- 1 tablespoon white vinegar optional
- 1 tablespoon lemon juice optional
Leave a Reply