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Meal Plan & Grocery List {Week of 10/12/20} | 21 Day Fix Meal Plan | WW Meal Plan

  • Author: Nancylynn

Description

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.


Ingredients

Scale

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
  • 12 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

  • 45 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