Meal Plan & Grocery List {Week of 10/14/19} | 21 Day Fix Meal Plan | WW Meal Plan

This week’s 21 Day Fix meal plan has fall favorites like savory pumpkin pasta, sweet potato and black bean chili, zuppa toscana, loaded cauliflower mash, and butternut squash shrimp saute to make your week cozy and delicious.  Perfect WW meal plan too! This post contains affiliate links for products I’m obsessed with. 

Hey, friends!

I’m pretty excited to share this weeks meal plan- some delicious fall favorites like my savory Pumpkin Pasta and Sweet Potato and Black Bean Chili!

Also – I just made a video for my fav side dish – Instant Pot Loaded Cauliflower Mash  and you guys were digging it, so I added it as a side for this week.

One Confession…these recipes are heavy on kale and spinach, but hear me out!  I know a lot of you are kale shy, but these recipes are great way to explore leafy greens without feeling like you’re straight-up eating a kale salad. 

Feel free to sub spinach if you just can’t quite get on the kale train.  And if you don’t want to buy spinach for just the pumpkin pasta, you can sub kale there too.  They are definitely interchangeable, so do you!

My advice?  Buy a huge bag of greens -whichever one you choose- and feel good about the fact you will use them all up by the end of the week!  #lessfoodwaste

Let me know how it goes, and enjoy!

Don’t forget to check your inbox!

I send out exclusive step-by-step prep tips for these meal plans in my weekly email! Click to get on the list!

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This week’s 21 Day Fix meal plan-

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, (optional) 1/2 BLUE  (per serving) |  WW Freestyle: 3 points- toppings extra (per serving)

Groceries:

• olive oil
• 1 ½ pounds of ground turkey
• ½ onion
• 3 cloves of garlic
• 1 can of black beans
• 14.5 oz can of fire roasted tomatoes
• 2 cups of kale
• 2 med/large sweet potatoes, diced (measure about 4 cups)
• 2+ cups of chicken stock
• salt free taco seasoning
• chili powder
• salt and pepper
• cayenne (optional)
• maple syrup (optional)
• optional toppings: cheddar cheese, cilantro, chives, avocado

Tuesday: Lemon Garlic Baked Chicken with Instant Pot Loaded Cauliflower Mash (21 Day Fix | 2B Mindset)

Chicken- 21 Day Fix: 1 RED, 2 TSP (per serving)  |  WW Freestyle: 3 points (per serving)

Cauliflower Mash- 21 Day Fix: 1 GREEN, 1/2 RED, 1/2 BLUE (per serving)  |  WW Freestyle: 5 points (per serving)

Groceries: 

Chicken

• 1 1/4 lb boneless, skinless chicken thighs
• olive oil
• 4 cloves of garlic
• 1 lemon
• fresh thyme (can sub dried)
• maple syrup (can sub honey)
• red chili flakes
• salt & pepper

Cauliflower Mash

• 8 slices of turkey bacon
• 1 head of cauliflower
• Parmesan cheese
• butter
• salt
• fresh chives
• ⅔ cup of shredded cheddar cheese
• vegetable or chicken broth (can sub water)

Wednesday: 21 Day Fix Pumpkin Pasta with Spicy Sausage

21 Day Fix: 1.5 YELLOW, 1 RED, 1 GREEN, 1/2 BLUE, 1 tsp (per serving)  |  WW Freestyle: 11 points (per serving)

Groceries: 

• vegan or clarified butter
• olive oil
• 1/2 onion
• 2 cloves of garlic
• 1 lb spicy Italian turkey or chicken sausage or use this recipe to make your own
• 1 can pumpkin puree
• 1 1/2 cups of chicken broth
• 1/3 cup of full fat coconut milk (I love So Delicious Culinary Coconut Milk)
• salt
• 2 1/2 cups of chopped baby spinach (or sub kale)
• 1/3 cup of a good quality Parmesan or pecorino romano
• 3 cups of cooked gluten free or whole grain pasta (2 cups raw for IP)

Thursday: 21 Day Fix Zuppa Toscana (Instant Pot/ Stove Top)

21 Day Fix: 1 RED, 1 YELLOW, 2/3 GREEN, 1/6-1/3 BLUE (per serving)  |  WW Freestyle: 7 points (per serving)

Groceries:

• olive oil
• 1 1/3 lb spicy chicken or turkey sausage or make your own
• 1/2 of a large onion
• 3 cloves of garlic
• 3 cups baby potatoes (I left the skin on)
• 1/2 cup of roasted red peppers
• 4 cups of organic, low sodium chicken stock (can sub broth)
• 3 cups of chopped kale
• 1/3 – 2/3 cup of full fat coconut milk (I used 2/3 cup)
• salt
• crushed red pepper
• (optional) fresh basil

Friday: Easy Shrimp, Kale, and Butternut Squash Saute {21 Day Fix}

21 Day Fix: 1 RED, 2+GREEN, 1 TSP (per serving)  |  WW Freestyle: 2 points (per serving)

Tip: You can sub sweet potato for the butternut squash to cut down on your grocery list, just make sure you adjust your containers or points!

Groceries:

• Cooking spray
• olive oil
• 1/2 red onion
• 1 butternut squash, chopped (or buy the already chopped kind!!  Or swap out with a sweet potato!)
• 2 cups of chopped kale
• 12 oz of shrimp
• 2 cloves of garlic
• Salt & Pepper
• 1 lemon
• Crushed red pepper

Printable Grocery List

Meal Plan & Grocery List {Week of 10/14/19} | 21 Day Fix Meal Plan | WW Meal Plan

• Author: Nancylynn

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Description

This week’s 21 Day Fix meal plan has fall favorites like savory pumpkin pasta, sweet potato and black bean chili, zuppa toscana, loaded cauliflower mash, and butternut squash shrimp saute to make your week cozy and delicious.  Perfect WW meal plan too!

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Scale 1x2x3x

Ingredients

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, (optional) 1/2 BLUE  (per serving) |  WW Freestyle: 3 points- toppings extra (per serving)

Groceries:

• olive oil
• 1 ½ pounds of ground turkey
• ½ onion
• 3 cloves of garlic
• 1 can of black beans
• 14.5 oz can of fire roasted tomatoes
• 2 cups of kale
• 2 med/large sweet potatoes, diced (measure about 4 cups)
• 2+ cups of chicken stock
• salt free taco seasoning
• chili powder
• salt and pepper
• cayenne (optional)
• maple syrup (optional)
• optional toppings: cheddar cheese, cilantro, chives, avocado

Tuesday: Lemon Garlic Baked Chicken with Instant Pot Loaded Cauliflower Mash (21 Day Fix | 2B Mindset)

Chicken- 21 Day Fix: 1 RED, 2 TSP (per serving)  |  WW Freestyle: 3 points (per serving)

Cauliflower Mash- 21 Day Fix: 1 GREEN, 1/2 RED, 1/2 BLUE (per serving)  |  WW Freestyle: 5 points (per serving)

Groceries: 

Chicken

• 1 1/4 lb boneless, skinless chicken thighs
• olive oil
• 4 cloves of garlic
• 1 lemon
• fresh thyme (can sub dried)
• maple syrup (can sub honey)
• red chili flakes
• salt & pepper

Cauliflower Mash

• 8 slices of turkey bacon
• 1 head of cauliflower
• Parmesan cheese
• butter
• salt
• fresh chives
• ⅔ cup of shredded cheddar cheese
• vegetable or chicken broth (can sub water)

Wednesday: 21 Day Fix Pumpkin Pasta with Spicy Sausage

21 Day Fix: 1.5 YELLOW, 1 RED, 1 GREEN, 1/2 BLUE, 1 tsp (per serving)  |  WW Freestyle: 11 points (per serving)

Groceries: 

• vegan or clarified butter
• olive oil
• 1/2 onion
• 2 cloves of garlic
• 1 lb spicy Italian turkey or chicken sausage or use this recipe to make your own
• 1 can pumpkin puree
• 1 1/2 cups of chicken broth
• 1/3 cup of full fat coconut milk (I love So Delicious Culinary Coconut Milk)
• salt
• 2 1/2 cups of chopped baby spinach (or sub kale)
• 1/3 cup of a good quality parmesan or pecorino romano
• 4 cups of cooked gluten free or whole grain pasta (2 cups raw for IP)

Thursday: 21 Day Fix Zuppa Toscana (Instant Pot/ Stove Top)

21 Day Fix: 1 RED, 1 YELLOW, 2/3 GREEN, 1/6-1/3 BLUE (per serving)  |  WW Freestyle: 7 points (per serving)

Groceries:

• olive oil
• 1 1/3 lb spicy chicken or turkey sausage or make your own
• 1/2 of a large onion
• 3 cloves of garlic
• 3 cups baby potatoes (I left the skin on)
• 1/2 cup of roasted red peppers
• 4 cups of organic, low sodium chicken stock (can sub broth)
• 3 cups of chopped kale
• 1/3 – 2/3 cup of full fat coconut milk (I used 2/3 cup)
• salt
• crushed red pepper
• (optional) fresh basil

Friday: Easy Shrimp, Kale, and Butternut Squash Saute {21 Day Fix}

21 Day Fix: 1 RED, 2+GREEN, 1 TSP (per serving)  |  WW Freestyle: 2 points (per serving)

Tip: You can sub sweet potato for the butternut squash to cut down on your grocery list, just make sure you adjust your containers or points!

Groceries:

• Cooking spray
• olive oil
• 1/2 red onion
• 1 butternut squash
• 2 cups of chopped kale
• 12 oz of shrimp
• 2 cloves of garlic
• Salt & Pepper
• 1 lemon
• Crushed red pepper

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