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Meal Plan & Grocery List {Week of 1/27/20} | 21 Day Fix Meal Plan | WW Meal Plan

  • Author: Nancylynn

Description

Check out this 21 Day Fix meal plan with five dinners, breakfast, and lunch with a printable grocery list and meal planning spreadsheet!  WW blue points are included in this WW meal plan, too! 


Scale

Ingredients

Breakfast:  80 Day Obsession Sheet Pan Breakfast with Sweet Potato, Brussels Sprouts, and Bacon (21 Day Fix)

21 Day Fix:  1 GREEN, 1/2 RED, 1 YELLOW, 1 TSP (per serving) | WW Blue Points: 6 points (per serving) | [Recipe makes 4 servings]

Tip: Top with a fried or hard boiled egg for a full RED!

Groceries:

  • 8 slices of all natural turkey bacon without nitrates or preservatives (I love Applegate)
  • 1 small red onion
  • 2 large sweet potatoes
  • 4 cups of Brussels sprouts
  • olive oil
  • Himalayan or sea salt

Lunch:  Easy Instant Pot Tomato Soup with Crispy Cheese Chips (21 Day Fix | Low Carb | Vegan friendly)

21 Day Fix:  1 GREEN, 1/2 TSP, plus optional BLUE (per serving) | WW Blue Points: 2 points (per serving); 10 crisps = 6 points or 1 point depending on cheese choice-see post | [Recipe makes 6 servings]

Groceries:

  • 1 cup carrots
  • 1 large onion
  • 3 cloves of garlic
  • olive oil
  • butter/vegan butter
  • 2 (28oz) cans of Italian Style San Marzano Tomatoes in puree
  • 1 cup of chicken stock or veggie stock for vegan/vegetarian
  • 1 bunch fresh basil leaves
  • 1 (15 oz) can of coconut milk
  • dried basil (optional, but I like to add it)
  • salt
  • pepper
  • ⅓ cup shredded sharp cheddar cheese
  • cooking oil spray

Monday: Low Carb Lasagna Stuffed Zucchini Boats

21 Day Fix: 1 1/2 GREEN, 1 RED, and 1/2 BLUE (per serving) | WW Blue Points:  5 (fat free ricotta) points or 7 (part skim ricotta) points (per serving) | [Recipe makes 6 servings]

Groceries: 

  • 3 large zucchinis
  • 1 lb Italian poultry sausage
  • 2 cups of baby spinach
  • 1 1/2 cup ricotta or cottage cheese
  • 1 egg
  • 1/2 cup of mozzarella cheese
  • 1/2 cup of parmesan cheese
  • 1 1/4 cup of homemade pasta sauce (or no sugar added jarred sauce like Rao’s)
  • (optional) fresh basil

Tuesday:  21 Day Fix Quinoa Taco Casserole (Crock Pot or Instant Pot)

21 Day Fix: 3/4 GREEN, 1 YELLOW, 1 RED, 1/2 BLUE per serving (per serving) | WW Blue Points: 2 points (per serving) | [Recipe makes 4 servings]

Tip:  I use lettuce wraps to make a perfect 1 GREEN

Groceries:

  • 1 lb organic ground turkey or chicken
  • 2 bell peppers
  • 1/2 cup of black beans
  • 1/2 cup of corn (can be frozen)
  • 1/2 of a red onion
  • 1 garlic clove
  • 1 can of tomatoes and green chilies
  • 1/2 cup uncooked quinoa
  • 12 T 21 Day Fix Salt Free Taco Seasoning
  • organic chicken broth (1 cup for crock pot; 1/2 cup for Instant Pot)
  • 2/3 cup of shredded cheddar cheese or Mexican blend
  • sprinkle of salt and pepper
  • fresh lime
  • (optional) lettuce wraps or corn tortillas

Wednesday: 21 Day Fix Pork Chops with Goat Cheese Butter and Instant Pot Butternut Squash Risotto [Gluten-free | 21 DF | WW]

Pork- 21 Day Fix: 1 RED, 1/4 BLUE, 1 TSP (per serving) | WW Blue Points: 6 points (per serving) | [Recipe makes 4 servings]

Risotto- 21 Day Fix: 1 YELLOW, 1/2 GREEN,  1/3 BLUE, 1/2 TSP (per serving) | WW Blue Points: 4 points ( per 1/2 cup) or 6 points (per 3/4 cup) – omit coconut milk! | [Recipe makes 6 servings]

Groceries:

Pork

  • olive oil
  • olive oil cooking spray
  • 1 tablespoons unsalted butter
  • 1 lemon
  • Himalayan or sea salt
  • black pepper
  • 1/3 cup of goat cheese
  • 4 (4-oz.) boneless pork chops
  • fresh or dried parsley (optional)

Risotto

  • 1 1/2 cups short grain brown rice
  • 3 cups diced butternut squash, fresh or frozen is fine
  • 1/32/3 cup Parmesan cheese
  • 2 cups of low sodium chicken broth
  • 1 T of Butter
  • 1 Shallot
  • 2 cloves of garlic
  • Coconut milk- 1-2 T (optional)
  • salt
  • Fresh sage for garnish

Thursday:  Instant Pot Cauliflower Cheeseburger “Mac” | Instant Pot Low Carb Hamburger Helper [21DF | WW]

21 Day Fix: 1 GREEN, 1 RED, 1 BLUE, 1 TSP (per serving) | WW Blue Points: 5 points (per serving) | [Recipe makes 4 servings]

Tip: No Instant Pot? Try this version: 21 Day Fix Cauliflower Cheeseburger “Mac”

Groceries:

  • 1 lb lean grass fed ground beef
  • 1 small to medium head of cauliflower
  • 4 tsp of rice flour (or flour of your choice – almond flour is best for keto)
  • 4 tsp butter, vegan butter, or ghee
  • 1 cup of unsweetened original almond milk (or milk of your choice)
  • 1 1/3 cups shredded cheddar cheese (use Daiya or Violife for dairy free!)
  • Himalayan salt

Friday:  Butternut Squash Soup [Instant Pot/Crock Pot/Stove Top] [21 Day Fix | WW] with 3-Cheese White Pizza with Arugula {21 Day Fix}

Soup- 21 Day Fix: ½ RED, 1 GREEN, ¼ BLUE, 1 TSP (per serving) | WW Blue Points: 4 points (per serving)  | [Recipe makes 4 servings]

Pizza- 21 Day Fix:1 RED, 1 YELLOW, 1 BLUE, 1/2 GREEN, 1/2 tsp (per serving) | WW Blue Points: 10 points (per serving)  | [Recipe makes 1 serving]

Tip for FIXERS: In order not to go over on your allotted BLUE for the day, you will need to reduce the amount of cheese on your pizza to 1/3 c. for the whole pizza, OR omit the coconut milk in your soup.

Groceries:

Soup

  • olive oil cooking spray
  • 8 slices of turkey bacon
  • ½ cup of chopped shallots (about 2 bulbs)
  • 3 cloves of garlic
  • 34 cups of chicken or veggie stock
  • 4 cups of butternut squash puree (1 lg squash)
  • olive oil (or sub olive oil and butter)
  • salt
  • pepper
  • 1/3 cup of full fat coconut milk (I love So Delicious Culinary Coconut Milk)
  • fresh herbs of your choice – chives or parsley are good options

Pizza (per pizza!)

  • 1 Flatout Wrap or Pizza Crust
  • 1/3 cup of part skim ricotta
  • 1/3 cup of shredded mozzarella and parmesan cheese, combined
  • 1 slice of turkey bacon, cooked and crumbled
  • 1/2 cup of arugula (can sub spinach or just leave off this week)
  • Garlic powder and crushed red pepper
  • Olive oil cooking spray
  • olive oil
  • Sicilian Balsamic Vinegar or fresh lemon juice