Looking for a 21 Day Fix Meal plan with five dinners and breakfast planned out for you? This meal plan has healthy, crowd pleasing options to keep you going with your January goals! WW points, printable grocery list, and meal planning spreadsheet included, too. This post contains affiliate links for products I’m obsessed with.
January is cranking along, guys! I almost can’t believe we are at the mid-month point, but we totally are! And for the members of my Supporters Accountability Group, we are already on Day 12! And we are killing it, friends! 🙌
You guys RAVED about last week’s plan and that makes me super happy! I am really excited about this one, too. My kids are off of school on Monday, so we are going to make a double batch of my Healthy Banana Oatmeal Blender Muffins to pair with some hard boiled eggs for breakfasts. And we are going to take advantage of basic veggies like carrots, celery, onions and garlic for the Shepherd’s Pie and Cheeseburger Soup . Oh – and we are going try my brand new Pan Seared Salmon that I am totally obsessed with! We will also make Brown Rice to freeze and use twice during the week!
If you are looking for a good lunch option for this week, I highly recommend my Buffalo Chicken Chili or my Beanless Chili! You will use similar ingredients and either one will fit with your containers if you are following the FIX.
Definitely subscribe to my email list, if you haven’t already! I send out weekly prep tips to go along with this plan so you know exactly how to follow through in the kitchen!
Ready to go for this week? All five dinners and a breakfast are already loaded into a *7 day template* meal planning spreadsheet for you here – just add in lunch and your snacks. If you aren’t following the meal plan exactly or can’t find certain ingredients, that’s ok. Swap out what you need, and the containers will auto adjust!
Prefer pencil and paper? Use this 21 Day Fix Meal Planner PDF to track your containers and water intake. It’s so helpful!
Have a delicious week!
Looking for more support? Come join my NEW Facebook Accountability Group!
Have a quick recipe question? The fastest way to get an answer is in my Ask the Fit Foodie group– come join us!
Need more planning help? Check out these 21 DF | Ultimate Portion Fix Resources
Updated 21 Day Fix Food List; Free Printable
IF YOU WANT A FULL PLAN, I HAVE EIGHT FREE COMPLETE PLANS THAT YOU CAN USE FOR YOUR WEEK:
21 Day Fix Meal Plan Vol. 8 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 7 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 6 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 5 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 4 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 3 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 2 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 1 {All Meals | All Brackets | Free Printables}
OR, TRY A RECENT Ultimate Portion Fix MEAL PLAN…
Meal Plan & Grocery List {Week of 12/14/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 12/7/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 11/16/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 11/9/20} | 21 Day Fix Meal Plan | WW Meal Plan
THIS 21 DAY FIX EATING PLAN DOESN’T FIT WHAT YOU NEED RIGHT NOW? I’VE GOT YOU COVERED!
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THIS WEEK’S 21 DAY FIX MEAL PLAN AND WW MEAL PLAN-
Breakfast: Healthy Banana Oatmeal Blender Muffins
21 Day Fix: 1 YELLOW, 1 PURPLE, 2 sweetener TSP (per serving) | WW Freestyle: 5 points (per serving) | [Recipe makes 6 servings]
Tip: If you don’t have leftover bananas from last week, some grocery stores sell ripened bananas at a discount – ask where they are located and snag some of those!
Also – I eat 2 of these muffins + 2 hard boiled eggs for a complete breakfast that keeps me full!
Groceries:
- 2 cups of Bob’s Red Mill Gluten Free Old Fashioned Rolled Oats
- salt
- gluten-free baking soda
- ground cinnamon
- 1/2 cup of unsweetened applesauce
- honey or maple syrup
- 2 eggs
- ripe bananas (about 3 medium or 2 large)
- unsweetened vanilla almond milk
- vanilla extract
- Cooking oil spray
- optional toppings: dark chocolate chips, blueberries, diced strawberries, diced bananas and walnuts
Monday: Healthy Instant Pot Shepherd’s Pie or Healthy Shepherd’s Pie
21 Day Fix: 1 GREEN, 1 RED, 1 YELLOW, 1 1/2 TSP (per serving) | WW Freestyle: 4 points (per serving) | [Recipe makes 4 servings]
Groceries:
- olive oil or coconut oil cooking spray
- 1 cup of diced carrots
- 1 cup of diced celery
- 1/2 of an onion
- 1/3 cup of chicken broth
- Himalayan salt
- 3 T of tomato paste
- 1 lb organic lean ground turkey
- 2 cups chopped cauliflower
- 2 cups of red potatoes
- 2 T of vegan butter, olive oil, or ghee
Tuesday: Healthy Instant Pot Airfryer Chicken Taquitos
21 Day Fix: 1 YELLOW, 3/4 RED, 1/2 GREEN, 1/2 BLUE plus toppings (per serving) | WW Blue Points: 5 points plus toppings (per serving) | [Recipe makes 6 servings]
Groceries:
- 1 lb chicken tenderloins
- 1 jar of organic salsa
- 1 lime
- 1 cup of shredded sharp cheddar cheese or Mexican blend cheese of your choice
- 12 Corn tortillas (or sub gluten-free or whole wheat flour tortillas)
- olive oil or avocado oil cooking spray
- salt
- optional add in: 1 T salt free taco seasoning
- Optional toppings: Greek yogurt, fresh pico de gallo, avocado or guacamole, cilantro
Wednesday: *NEW* Pan Seared Salmon with Brown Rice and your favorite vegetable
Salmon – 21 Day Fix: 1 RED, 1 1/2 TSP (per serving) | WW: Green – 7 points, Blue – 2 points, Purple – 2 points (per serving) | [Recipe makes 4 servings]
Rice – 21 Day Fix: 1 YELLOW (per 1/2 c. serving) | WW Freestyle: 2 points (per 1/2 c. serving) | [Recipe makes varied servings]
Groceries:
Salmon
- 4 salmon fillets about 4-6 ounces each, wild caught
- cooking oil spray
- olive oil
- butter, vegan butter, or ghee
- 1–2 cloves of garlic
- 1 lemon
- salt and pepper to taste
- (optional) chopped parsley for garnish
Rice
- cooking oil spray
- brown rice
Thursday: Simple Stir Fry with Chicken and Veggies with Brown Rice
Stir Fry – 21 Day Fix: 1 GREEN, 1 RED, 1/4 TSP (per serving) | WW Freestyle Points: 1 point (per serving) | [Recipe makes 4 servings]
Rice – 21 Day Fix: 1 YELLOW (per 1/2 c. serving) | WW Freestyle: 2 points (per 1/2 c. serving) | [Recipe makes varied servings]
Groceries:
Stir Fry
- 4 cups of veggies of your choice (broccoli and peppers are some of my favorites)
- 1 lb Boneless chicken breast
- 3 cloves of garlic
- 1 lemon
- 3 T coconut aminos
- 1/2 cup chicken broth
- freshly grated ginger
- coconut oil
- cooking spray
Rice
- cooking oil spray
- brown rice
Friday: Instant Pot Cheeseburger Soup
21 Day Fix: 1 YELLOW, 1 RED, 1 1/2 GREEN, 1 BLUE, 1 TSP(per serving) | WW: Green, Blue, and Purple – 7 points (per serving) | [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, diced (about 2 reg sized potatoes – omit for keto or low carb)
- 1 small head of cauliflower or ½ of a large head
- 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) Worcestershire sauce (Lea & Perrins is GF)
- (optional) green onions for garnish
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