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Meal Plan & Grocery List {Week of 1/13/20} | 21 Day Fix Meal Plan | WW Meal Plan

  • Author: Nancylynn

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!


Scale

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)
  • 12 T of the seasoning listed above per pound of meat (so three pounds of meat = 36 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]

  • 12 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
  •  – 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