A 21 Day Fix Meal plan with dinner and breakfast planned for you to make a delicious week of family friendly meals. WW points, printable grocery list, and meal planning spreadsheet included, too. This post contains affiliate links for products I’m obsessed with.
Guys. We made it. My kids had a full week of school. In person. Everyday. I can’t even believe it.
And it actually went really well. I am someone who craves routine and it really just felt so good to have something set in stone everyday – even for the half day my child has kindergarten. For all of you who are reading this in the throws of virtual learning, I see you. It’s hard and I hope that you get a chance to have a week like we did sometime soon. Hang in there.
Because of these new found morning hours alone, I was able to get TWO new blog posts published this week: Healthy Alfredo Sauce + Instant Pot Frittata.
Both are SO yummy, SO easy, and I am SO excited because they are on this new meal plan with lots of other yummy dishes! Need a lunch option for these meals? Try the Chicken Quinoa Mediterranean Salad with Tzatziki Dressing – it uses lots of similar ingredients to the rest of the meal plan!
Not sure where to start? Or feel like you spend the whole day in the kitchen on Sunday? You need to subscribe to my email list! I send out a weekly prep checklist to keep you organized in the kitchen every night of the week!
Ready to go? 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. (Don’t forget to make a copy of the spreadsheet – you won’t be able to access it any other way). 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 yummy week!
IF YOU WANT A FULL PLAN, I HAVE SEVEN FREE COMPLETE PLANS THAT YOU CAN USE FOR YOUR WEEK:
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 10/5/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 9/28/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 9/21/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 9/7/20} | 21 Day Fix Meal Plan | WW Meal Plan
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THIS WEEK’S 21 DAY FIX MEAL PLAN AND WW MEAL PLAN-
Breakfast: Instant Pot Frittata
21 Day Fix: 1 GREEN, 1 RED, 1/4 BLUE (per serving) | WW: Green- 6 points; Blue- 3 points; Purple- 3 points (per serving) | [Recipe makes 4 servings]
Groceries:
- olive oil cooking spray
- ½ cup feta cheese (can sub favorite cheese)
- 3 1/2 cups fresh baby spinach (can sub kale or other leafy veggie)
- small onion
- 6 eggs
- ¼ cup original almond milk (can sub any milk you have on hand)
- 4 slices turkey bacon(can sub pork bacon)
- salt
Monday: 21 Day Fix Sweet Potato and Black Bean Chili (Stovetop/Instant Pot)
21 Day Fix: 1 RED, 1 GREEN, 1 YELLOW, 1/2 TSP, 1/2 BLUE (per serving) | WW Blue: 3 points (per serving) | [Recipe makes 6 servings]
Groceries:
- 4 tsp olive oil
- 1 ½ pounds of ground turkey
- 1 small or ½ large onion
- 3 cloves of garlic
- 1 can of black beans
- 1 14.5 oz can of fire roasted tomatoes
- 2 cups of kale
- 2 med/large sweet potatoes (measure about 4 cups)
- 2+ cups of chicken stock
- 3 T salt free taco seasoning
- up to 1 T chili powder
- 1/4 tsp cayenne (optional)
- salt and pepper
- (optional) maple syrup
- toppings: cheddar cheese, cilantro, chives, avocado
Tuesday: Taco Casserole [Crock Pot | Instant Pot]
21 Day Fix: 3/4 to 1 GREEN, 1 YELLOW, 1 RED, 1/2 BLUE (per serving) | WW: Green – 7 points, Blue – 4 points, Purple- 2 points (per serving) | [Recipe makes 4 servings]
Groceries:
- 1 lb organic ground turkey or chicken (be sure cook through for crock pot version)
- 2 cups of bell peppers
- 1/2 cup of black beans
- 1/2 cup of corn
- 1/2 of a red onion
- 1 garlic clove
- 1 can of tomatoes and green chilies
- 1/2 cup uncooked quinoa
- 1–2 T Salt Free Taco Seasoning (or sub 1 Tbsp chili powder and 1 tsp cumin)
- 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: Baked Lemon Garlic Chicken {21 Day Fix} with Healthy Alfredo Sauce over pasta and broccoli
Chicken – 21 Day Fix: 1 RED, 2 TSP (per serving) | WW Blue: 3 points (per serving) | [Recipe makes 4 servings]
Alfredo – 21 Day Fix: 1/2 BLUE, 1 TSP (per serving) | WW: Green, Blue, and Purple- 5 points (per serving) | [Recipe makes 4 servings]
Groceries:
Chicken
- 1 1/4 lb boneless, skinless chicken thighs (or other lean protein)
- extra virgin olive oil
- 4 garlic cloves
- 1 lemon
- fresh thyme (or sub dried)
- maple syrup (or sub honey)
- red chili flakes
- coarse kosher salt
- pepper
Alfredo
- 4–5 cloves of garlic
- olive oil or olive oil spray
- 4 tsp butter, vegan butter, or ghee
- 4 tsp gluten free or whole wheat flour
- 1 3/4 cup original unsweetened almond or cashew milk
- 1/4 cup freshly shredded white cheddar cheese
- 1/3 cup freshly shredded Parmesan Reggiano cheese
- 2 T Pecorino Romano cheese (or just sub extra Parmesan cheese)
- Fresh ground pepper
- salt
- a dash of nutmeg and fresh parsley for garnish (optional)
- your favorite pasta
- broccoli
Thursday: Bacon Wrapped Chicken Tenders with Roasted Corn and Black Bean Salad {21 Day Fix}
Chicken – 21 Day Fix: 1 1/2 RED, 3/4 BLUE (per serving) | WW Blue: 5 points (per serving) | [Recipe makes 4 servings]
Salad – 21 Day Fix: 1/2 YELLOW, 1/2 GREEN (per serving) | WW Blue: ZERO (1 if using honey) points (per serving) | [Recipe makes 6 servings]
Groceries:
Chicken
- 1 lb chicken tenderloins
- 1 package nitrate free turkey bacon (for keto, use a no sugar pork bacon)
- sliced pepper jack, sharp cheddar, or cheese of your choice
- 1 avocado
- olive oil spray
- garlic powder
- Himalayan salt (optional)
Salad
- 1 cup black beans (if using canned, rinse well)
- 1 cup roasted corn (thawed)
- 1 cup sweet cherry tomatoes
- 1 cup of chopped peppers – I used orange and green for fun colors
- 1/4 diced red onion
- 1 tablespoon of chopped cilantro
- 1 lime
- 1 tablespoon of honey (optional)
Friday: Instant Pot Beef and Broccoli (21 Day Fix)
Pork – 21 Day Fix: 1 RED, 1 GREEN, 1/2 TSP (per serving) | WW Blue: 6 points (per serving) | [Recipe makes 4 servings]
Groceries:
- olive oil
- 1 1/2 pounds of flank steak
- 1 shallot
- 2 cloves of garlic
- 1 tsp freshly grated ginger
- 2/3 cup beef stock (or sub water)
- 1/3 cup of coconut aminos (or sub low sodium soy sauce)
- 2 T plus 1 tsp honey
- 3 1/2 cups of broccoli florets
- 1/2 T arrowroot or your favorite thickener/flour (cornstarch also works well)
- scallions
- salt
- crushed red pepper
Amaia Alejo says
Hi! Thank you very much for all your meal plans, I have just started with 21 day fix and it helps me a lot!! And my family are loving the recipes.
I have a question about the instant pot, I am from Spain and the instant pot is something we don’t know about, I have a normal pressure cooker pot and a really simple multicooker, but both are not working very well so I am thinking of buying an instant pot and replace them; however I have just seen your ninja foodie in one of your recipes. Which appliance do you recommend most? I have a really small kitchen so I only can have one. It seems that the ninja foodie is really big so maybe I don’t have space for it… I have already a bread maker machine and it is huge!
Thank you!!!
Nancylynn says
The Foodi is very large, but you can also use it as an airfryer so people who do not have space for both an Instant Pot and an airfryer like that about it. The Instant Pot is very useful, and smaller.