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Meal Plan & Grocery List {Week of 1/11/21} | 21 Day Fix Meal Plan | WW Meal Plan

  • Author: Nancylynn

Description

Looking for a 21 Day Fix Meal plan with dinner and breakfast already planned?  This meal plan has delicious and healthy options to start the New Year off right! WW points, printable grocery list, and meal planning spreadsheet included, too.


Scale

Ingredients

Breakfast: 21 Day Fix Granola with Greek Yogurt + Fruit 

21 Day Fix: 1/2 YELLOW, 1/2 BLUE, 1/8-1/4 ORANGE 1/2 TSP, 1 sweetener TSP, 1 RED, 1 PURPLE (per serving) | [Recipe makes 4 servings]

Tip: Make a double batch – it will stay fresh in a mason jar for at least 1-2 weeks!

Note: Some readers have trouble finding brown rice cereal , so you can always substitute more oats, or try finding one of these brands: Whole Foods BrandBarbara’s, or One Degree.

Note for FIXers: In order not to go over your blue allotment for each day, you will need to omit the almonds from your recipe this time around!

Groceries:

  • 3/4 cup of old fashioned oats
  • 1/4 cup of brown rice cereal
  • 2/3 cup slivered almonds (FIXers – omit, this time around – see note above)
  • 12 tbsp seeds – Try chia, hemp, flax, pumpkin, or sunflower would all be awesome!
  • honey
  • maple syrup
  • coconut oil
  • cinnamon
  • (optional) dried cranberries- You can have 1/2 cup up to three times a week to count as a purple

Monday: *NEW* Baked Eggplant Parmesan

Tip: Want to add some protein | red to the dish?  Top with some Ricotta Cheese or add a ricotta later to the Parmesan!

21 Day Fix:  2 GREEN, 1 BLUE (per serving) | WW: Green, Blue, Purple – 6 points (per serving) | [Recipe makes 6 servings]

Groceries:

  • 3 pounds of eggplant (about 45 small) – I like smaller ones because the big ones tend to have a lot of seeds
  • 2 ⅓ c Jarred Tomato sauce or homemade tomato sauce
  • Olive oil cooking spray or 2 tsp olive oil
  • 1 2/3 cups Mozzarella cheese
  • 1/3  cup Parmesan cheese
  • Salt

Tuesday: Lazy Zucchini Enchilada Skillet

21 Day Fix: 1 1/4 RED, 1 BLUE, 1 GREEN, 1/2 TSP (per serving) | WW Blue Points: 7 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • 1 small can of tomato sauce (8oz)
  • dried oregano
  • ground cumin
  • garlic powder
  • onion powder
  • chili powder
  • 2 tsp olive oil
  • olive oil cooking spray
  • 1 lb lean ground turkey, chicken, or beef
  • small red onion
  • 3 cups of zucchini
  • 2 cloves of garlic
  • 1 cup of cottage cheese (I use the 2% one)
  • 3 T of plain Greek yogurt
  • 1 1/3 cup of shredded sharp cheddar
  • salt and pepper
  • cilantro

Wednesday: Krispie Baked Chicken with Three Cheese Zucchini Bake

Chicken – 21 Day Fix: 1 RED, 1 YELLOW (per serving) | WW Blue Points: 2 points (per serving) | [Recipe makes 4 servings]

Zucchini – 21 Day Fix: 1 GREEN, 1 BLUE (per serving) | WW Blue Points: 4 points (per serving) | [Recipe makes 4 servings]

Note: See note with breakfast about recommended brown rice cereal brands, if you are having trouble locating it.  You can always use GF or whole wheat panko breadcrumbs if you cannot find brown rice cereal.

Groceries:

Chicken

  • 1lb chicken tenderloins
  • 2 eggs
  • 2 cups of brown rice cereal (can sub GF or whole wheat panko)
  • Himalayan salt
  • garlic powder
  • sprinkle of pepper
  • olive oil cooking spray

Zucchini

  • olive oil spray
  • 4 cups of zucchini
  • 4 T chopped fresh basil
  • Italian seasoning
  • garlic powder
  • 2/3 cup of shredded mozzarella cheese
  • 1/3 cup shredded Parmesan or Romano cheese
  • 1/3 cup of feta cheese
  • salt and fresh ground black pepper to taste
  • dash of crushed red pepper (optional)

Thursday: Italian Chicken Skillet with Pasta, Spaghetti Squash, or Zoodles

Chicken – 21 Day Fix: 1/4 GREEN, 1 RED, 3/4 BLUE (per serving) | WW Blue Points: 3 points (per serving) | [Recipe makes 4 servings]

Note: Don’t forget to count your pasta, spaghetti squash or zoodles!

Groceries:

  • olive oil
  • 4 thinly sliced chicken breasts (1 lb)
  • black pepper
  • Himalayan salt
  • 3 garlic cloves
  • 1 cup crushed tomatoes, 2 cups if you are serving this with squash or pasta
  • dried oregano
  • dried basil
  • crushed red pepper flakes
  • 1 cup of shredded mozzarella cheese (2B Mindset can use low fat)
  • 1 T of Parmesan cheese

Friday: My Fave Burger Recipe + Burger Sauce with Healthy Copycat Philly Crab Fries with Cheese Sauce

Burger – 21 Day Fix: 1 RED, 1 1/2 TSP, 1/2 BLUE, 1/2 GREEN, 1 sweetener tsp (per serving) | WW: Green, Blue, and Purple – 7 points (per serving) | [Recipe makes 4 servings]

Fries – 21 Day Fix: 1 YELLOW, 1/2 BLUE, 1/2 TSP (per 1/2 cup fries plus 2 1/2 Tbsp cheese sauce) | [Recipe makes 6 servings]

Groceries: 

Burger

  • 4 T ketchup – look for an organic, naturally sweetened ketchup (if keto, use a no sugar ketchup)
  • 2 T yellow mustard
  • 2 teaspoons mayo
  • 1 1/4 lb lean ground beef – I prefer ground chuck
  • olive oil
  • coarse kosher or sea salt
  • sliced dill pickles
  • iceberg or romaine lettuce for wrapping burger, or your favorite gluten free or whole wheat burger bun
  • sliced cheddar cheese
  • optional additional toppings: onions, tomatoes, bacon

Fries

  • 3 Small Russet Potatoes
  • Old Bay Seasoning
  • Avocado or Olive Oil
  • Salt
  • 2 1/2 Tbsp of gluten free flour blend (you can sub whole wheat flour)
  • 2 1/2 Tbsp vegan butter, butter, or ghee
  • 1.52 cups of unsweetened original almond milk
  • 2 cups freshly shredded white cheddar cheese or Monterey jack