Enjoy this 21 Day Fix Meal Plan with five healthy and delicious dinners, plus a breakfast and lunch idea to help you plan more of your day! WW Freestyle points for the blue plan included too! This post contains affiliate links for products I’m obsessed with.
You guys have been rocking January! My Ask The Fit Foodie recipe community has been active and growing by the day…and tons of you are learning to use your Instant Pot in my Beginners Healthy Instant Pot Group. And last week’s meal plan seemed to be a hit, too – I loved seeing all of your prepping pictures and beautiful dishes throughout the week!
This week, we are back to our traditional meal plans with 5 weekly dinners, but we also have a breakfast and lunch suggestion for you, too! This should help you plan as now you only need to plan snacks! Woohoo!
If you are not ready to meal plan on your own, I still have three more FREE full plans that you can use for your week:
21 Day Fix Full Meal Plan {Week of 12/2/19} | All Plans | Printable
21 Day Fix Full Meal Plan & Grocery List {52} Jan-YOU-ary 5-Day Full Meal Plan | Printable
Oh – and I have some really exciting 21 Day Fix meal planning resources coming soon, so please keep your eyes peeled for those. (I’m looking at you, self-calculating Container Count spreadsheet and Printable 21 Day Fix food list!!)
Enjoy the week!
Don’t forget to check your inbox!
I send out exclusive step-by-step prep tips for these meal plans in my weekly email! Click to get on the list!
THIS WEEKLY MEAL PLAN DOESN’T FIT WHAT YOU NEED RIGHT NOW? I’VE GOT YOU COVERED!
75+ Weekly Meal Plans & Grocery Lists
Or, try the latest meal plans…
Meal Plan & Grocery List {Week of 12/16/19} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 12/9/19} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 11/18/19} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 11/11/19} | 21 Day Fix Meal Plan | WW Meal Plan
This week’s 21 Day Fix meal plan-
Breakfast: 21 Day Fix Baked Oatmeal Cups
21 Day Fix: 1/2 YELLOW, 1/2 PURPLE (per muffin) | WW Freestyle: 2 points (per muffin) | [Recipe makes 12 muffins]
- coconut oil or coconut oil spray
- 2 large eggs
- 1 tsp pure vanilla extract
- 2 large bananas OR 2 cups unsweetened applesauce (I used 1 of each)
- 1 T raw honey
- 2 1/2 cups old fashioned rolled oats
- 1 T ground cinnamon
- 1 1/2 tsp baking powder
- 1 1/2 cups unsweetened almond milk
- (optional) toppings of your choice: berries, fruit, nuts, pure maple syrup, chocolate chips – don’t forget to count these in your containers or points if you use them!
Lunch: Taco Salads with 21 Day Fix (One Minute) Instant Pot Freezer Prep Taco Meat
21 Day Fix: 1 RED plus salad fixings (per serving) | WW Freestyle: 1 point plus salad fixings (per ounce of meat) | [Recipe makes 4-12 servings]
- 21 Day Fix Salt Free Taco Seasoning
- olive oil cooking spray
- 1–5 pounds of lean ground turkey, chicken, or beef
- canned low sodium tomato sauce – I use ONE 10oz can per pound of meat, roughly 1.25 cups per pound (so three pounds of meat = three cans of sauce)
- 1–2 T of the seasoning listed above per pound of meat (so three pounds of meat = 3–6 T of the seasoning. You can start with less and add more to taste)
- 1/4 tsp of Himalayan salt per pound of meat (so three pounds of meat = 3/4 tsp of salt)
Salad ingredient ideas: taco meat, chopped lettuce, fresh Salsa, tomatoes, avocado, bell peppers, cheddar cheese, plain Greek yogurt
Dinners:
Monday: Instant Pot Cheeseburger Soup [Slow Cooker Option]
Tip: Buy a large head of cauliflower and use half for the cauli rice needed for taco meat in your lunches!
21 Day Fix: 1 YELLOW (optional potatoes), 1 RED, 1 1/2 GREEN, 1 BLUE, 1 TSP (per serving) | WW Freestyle: 6 or 8 points (per serving) – see post for point differences | [Recipe makes 4 servings]
Groceries:
- 1 lb lean ground beef
- 4 tsp butter (omit for WW)
- 1 cup of carrots
- 1 cup of celery
- 1 onion
- 3 cloves of garlic
- 2 cups of potatoes (about 2 reg sized potatoes – omit for keto or low carb)
- 1 small head of cauliflower or ½ of a large head (you can use the remaining for lunch Taco meat!)
- 3 ½ – 4 cups of chicken broth or stock (or sub beef broth)
- 1 1/3 cup of freshly shredded extra sharp cheddar cheese
- salt and pepper
- (optional) 1 tsp Worcestershire sauce (Lea & Perrins is GF)
- (optional) green onions or get crazy with some bacon, mustard, pickles or even ketchup!
Tuesday: Instant Pot Chicken Marsala [Stove-Top Option] with noodles, rice or quinoa and your favorite veggie!
21 Day Fix: 1 RED, 1/2 GREEN, 1 tsp (per serving) | WW Freestyle: 6 points for thighs, 4 points for breasts (per serving) | [Recipe makes 4 servings]
- 1–2 pounds of chicken thighs (or boneless tenderloins if you prefer)
- 4 tsp butter or ghee
- olive oil spray
- 2 cups sliced mushrooms
- 3 T diced shallots
- 3 cloves of garlic minced
- salt
- pepper
- garlic powder
- 3/4 cup of Marsala wine
- 1/2 cup chicken stock
- 1 T of tapioca starch, corn starch or rice flour (can sub whatever flour/thickener you have on hand)
Wednesday: Krispie Baked Chicken with Instant Pot Loaded Cauliflower Mash (21 Day Fix | 2B Mindset)
Chicken 21 Day Fix: 1 YELLOW, 1 RED (per serving) | WW Freestyle: 2 points (per serving) | [Recipe makes 4 servings]
Cauliflower 21 Day Fix: 1 GREEN, ½ RED, ½ BLUE (per serving) | WW Freestyle: 5 points (per serving) | [Recipe makes 4 servings]
Groceries:
Chicken
- 1lb chicken tenderloins
- 1 egg and 1 egg white
- 2 cups of brown rice cereal
- salt
- garlic powder
- pepper
- olive oil cooking spray
Cauliflower
- 8 slices of turkey bacon
- 1 head of cauliflower
- 2 T Parmesan cheese
- 4 tsp butter
- salt
- fresh chives
- ⅔ cup of cheddar
Thursday: Spice Rubbed Instant Pot Whole Chicken | Spice Rubbed Crock Pot Whole Chicken with 21 Day Fix Three Cheese Zucchini Bake
Chicken 21 Day Fix: 1 RED (per serving) | WW Freestyle: Zero or 1 point (per serving) | [Recipe makes 6 serving]
Zucchini 21 Day Fix: 1/2 – 1 GREEN, 1/2 – 1 BLUE (per serving) | WW Freestyle: 2-4 points (per serving) | [Recipe makes 4-8 servings]
Groceries:
Chicken
- 1 Whole Chicken – 4 to 5 lbs for a 6 quart Instant Pot and 5-7 lbs for an 8 quart Instant Pot or Crock Pot
- 1 onion
- 1 lemon
- paprika
- cayenne
- onion powder
- thyme
- garlic powder
- salt
- 1 cup chicken broth or water (for IP)
Zucchini
- olive oil spray
- 4 cups of zucchini, cut in slices or half-moon slices
- 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)
Friday: Healthy Instant Pot Chili Mac [21 Day Fix | Gluten-Free | StoveTop Option]
21 Day Fix: 1 1/2 YELLOW, 1 RED, 2 1/4 GREEN, 1/2-1 BLUE (see post), 1/2 TSP (per serving) | WW Freestyle: 5 points -see post for details (per serving) | [Recipe makes 4 servings]
Groceries:
- olive oil
- 1 lb ground lean turkey or lean ground beef
- 1 onion
- 2 bell peppers (I used one yellow and one orange)
- 1 small zucchini
- 3 cloves of garlic
- 1 cup of kidney beans
- 1 ½ cups of uncooked gluten free elbows (or sub whole wheat)
- chili powder
- cumin
- salt
- 1 (14oz) can of tomato sauce
- 1 (14 oz) can of mild diced tomatoes with green chilis
- ⅔ – 1 ⅓ cup of shredded sharp cheddar cheese (if you use 2/3 cup, this is 1/2 blue per serving| if you use 1 1/3 cups, it’s 1 blue per serving)
- cilantro for garnish
Meal Plan & Grocery List {Week of 1/13/20} | 21 Day Fix Meal Plan | WW Meal Plan
Description
Enjoy this 21 Day Fix Meal Plan with five healthy and delicious dinners, plus a breakfast and lunch idea to help you plan more of your day! WW Freestyle points for the blue plan included too!
Ingredients
Breakfast: 21 Day Fix Baked Oatmeal Cups
21 Day Fix: 1/2 YELLOW, 1/2 PURPLE (per muffin) | WW Freestyle: 2 points (per muffin) | [Recipe makes 12 muffins]
- coconut oil or coconut oil spray
- 2 large eggs
- 1 tsp pure vanilla extract
- 2 large bananas OR 2 cups unsweetened applesauce (I used 1 of each)
- 1 T raw honey
- 2 1/2 cups old fashioned rolled oats
- 1 T ground cinnamon
- 1 1/2 tsp baking powder
- 1 1/2 cups unsweetened almond milk
- (optional) toppings of your choice: berries, fruit, nuts, pure maple syrup, chocolate chips – don’t forget to count these in your containers or points if you use them!
Lunch: Taco Salads with 21 Day Fix (One Minute) Instant Pot Freezer Prep Taco Meat
21 Day Fix: 1 RED plus salad fixings (per serving) | WW Freestyle: 1 point plus salad fixings (per ounce of meat) | [Recipe makes 4-12 servings]
- 21 Day Fix Salt Free Taco Seasoning
- olive oil cooking spray
- 1–5 pounds of lean ground turkey, chicken, or beef
- canned low sodium tomato sauce – I use ONE 10oz can per pound of meat, roughly 1.25 cups per pound (so three pounds of meat = three cans of sauce)
- 1–2 T of the seasoning listed above per pound of meat (so three pounds of meat = 3–6 T of the seasoning. You can start with less and add more to taste)
- 1/4 tsp of Himalayan salt per pound of meat (so three pounds of meat = 3/4 tsp of salt)
Salad ingredient ideas: taco meat, chopped lettuce, fresh Salsa, tomatoes, avocado, bell peppers, cheddar cheese, plain Greek yogurt
Dinners:
Monday: Instant Pot Cheeseburger Soup [Slow Cooker Option]
Tip: Buy a large head of cauliflower and use half for the cauli rice needed for taco meat in your lunches!
21 Day Fix: 1 YELLOW (optional potatoes), 1 RED, 1 1/2 GREEN, 1 BLUE, 1 TSP (per serving) | WW Freestyle: 6 or 8 points (per serving) – see post for point differences | [Recipe makes 4 servings]
Groceries:
- 1 lb lean ground beef
- 4 tsp butter (omit for WW)
- 1 cup of carrots
- 1 cup of celery
- 1 onion
- 3 cloves of garlic
- 2 cups of potatoes (about 2 reg sized potatoes – omit for keto or low carb)
- 1 small head of cauliflower or ½ of a large head (you can use the remaining for lunch Taco meat!)
- 3 ½ – 4 cups of chicken broth or stock (or sub beef broth)
- 1 1/3 cup of freshly shredded extra sharp cheddar cheese
- salt and pepper
- (optional) 1 tsp Worcestershire sauce (Lea & Perrins is GF)
- (optional) green onions or get crazy with some bacon, mustard, pickles or even ketchup!
Tuesday: Instant Pot Chicken Marsala [Stove-Top Option] with noodles, rice or quinoa and your favorite veggie!
21 Day Fix: 1 RED, 1/2 GREEN, 1 tsp (per serving) | WW Freestyle: 6 points for thighs, 4 points for breasts (per serving) | [Recipe makes 4 servings]
- 1–2 pounds of chicken thighs (or boneless tenderloins if you prefer)
- 4 tsp butter or ghee
- olive oil spray
- 2 cups sliced mushrooms
- 3 T diced shallots
- 3 cloves of garlic minced
- salt
- pepper
- garlic powder
- 3/4 cup of Marsala wine
- 1/2 cup chicken stock
- 1 T of tapioca starch, corn starch or rice flour (can sub whatever flour/thickener you have on hand)
Wednesday: Krispie Baked Chicken with Instant Pot Loaded Cauliflower Mash (21 Day Fix | 2B Mindset)
Chicken 21 Day Fix: 1 YELLOW, 1 RED (per serving) | WW Freestyle: 2 points (per serving) | [Recipe makes 4 servings]
Cauliflower 21 Day Fix: 1 GREEN, ½ RED, ½ BLUE (per serving) | WW Freestyle: 5 points (per serving) | [Recipe makes 4 servings]
Groceries:
Chicken
- 1lb chicken tenderloins
- 1 egg and 1 egg white
- 2 cups of brown rice cereal
- salt
- garlic powder
- pepper
- olive oil cooking spray
Cauliflower
- 8 slices of turkey bacon
- 1 head of cauliflower
- 2 T Parmesan cheese
- 4 tsp butter
- salt
- fresh chives
- ⅔ cup of cheddar
Thursday: Spice Rubbed Instant Pot Whole Chicken | Spice Rubbed Crock Pot Whole Chicken with 21 Day Fix Three Cheese Zucchini Bake
Chicken 21 Day Fix: 1 RED (per serving) | WW Freestyle: Zero or 1 point (per serving) | [Recipe makes 6 serving]
Zucchini 21 Day Fix: 1/2 – 1 GREEN, 1/2 – 1 BLUE (per serving) | WW Freestyle: 2-4 points (per serving) | [Recipe makes 4-8 servings]
Groceries:
Chicken
- 1 Whole Chicken – 4 to 5 lbs for a 6 quart Instant Pot and 5-7 lbs for an 8 quart Instant Pot or Crock Pot
- 1 onion
- 1 lemon
- paprika
- cayenne
- onion powder
- thyme
- garlic powder
- salt
- 1 cup chicken broth or water (for IP)
Zucchini
- olive oil spray
- 4 cups of zucchini, cut in slices or half-moon slices
- 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)
Friday: Healthy Instant Pot Chili Mac [21 Day Fix | Gluten-Free | StoveTop Option]
21 Day Fix: 1 1/2 YELLOW, 1 RED, 2 1/4 GREEN, 1/2-1 BLUE (see post), 1/2 TSP (per serving) | WW Freestyle: 5 points -see post for details (per serving) | [Recipe makes 4 servings]
Groceries:
- olive oil
- 1 lb ground lean turkey or lean ground beef
- 1 onion
- 2 bell peppers (I used one yellow and one orange)
- 1 small zucchini
- 3 cloves of garlic
- 1 cup of kidney beans
- 1 ½ cups of uncooked gluten free elbows (or sub whole wheat)
- chili powder
- cumin
- salt
- 1 (14oz) can of tomato sauce
- 1 (14 oz) can of mild diced tomatoes with green chilis
- ⅔ – 1 ⅓ cup of shredded sharp cheddar cheese (if you use 2/3 cup, this is 1/2 blue per serving| if you use 1 1/3 cups, it’s 1 blue per serving)
- cilantro for garnish
ashley gordon says
do you have a Week at a Glance for this week?
Nancylynn says
I have two different kinds of meal plans on the site – full plans (I have 4) and these weekly plans which don’t have the week at a glance…