A 21 Day Fix Meal plan with dinner and breakfast planned out to make a yummy week of fall-inspired healthy meals. WW points, printable grocery list, and meal planning spreadsheet included, too. This post contains affiliate links for products I’m obsessed with.
Hey guys!
What a fun week of sharing Fit Foodie Amazon favorites on Prime Day(s)! Did you all get some great deals and new kitchen goodies? I can’t wait to see you try them! If you haven’t already, join us in the Ask the Fit Foodie Community to share your new tools!
Between all of my “Buy Now” clicking this week, I worked on some new and revamped recipes for you! In case you missed it, I included my yummy Shrimp Scampi with Spaghetti Squash on this weeks meal plan. It’s one from the archives, but has some pretty new pictures and updated information to help make the recipe!
Also, people are going crazy for my *NEW* Caramel Apple Dip | Caramel Apple Nachos recipe. It’s the perfect fall snack using healthy pantry ingredients! Speaking of fall snacks- if you’re looking for another snack that uses similar ingredients from this week’s plan, definitely mix up some Pumpkin Spice Whipped Ricotta. It’s a protein packed fall favorite!
Ok on to 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 10/12/20} | 21 Day Fix Meal Plan | WW 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
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 Pumpkin Oatmeal Banana Bread
21 Day Fix: 1 YELLOW, 1/2 PURPLE (per serving) | [Recipe makes 8 servings]
Groceries:
- 2 cups Bob’s Red Mill Gluten-free Old Fashioned Oats
- 1/3 cup honey or maple syrup
- 2 eggs
- 2/3 cup of mashed ripe bananas (about 2 small or 1 1/2 large ripe bananas)
- 2/3 cup pumpkin puree (not pumpkin pie filling)
- ¼ cup unsweetened vanilla almond milk (or sub whatever milk you have on hand)
- 1 teaspoon vanilla extract
- 1 teaspoon gluten-free baking soda
- salt
- ground cinnamon
- pumpkin pie spice
- optional mix-in: 1/2 cup dairy free chocolate chips (can sub dairy)
Monday: Shrimp Scampi with Spaghetti Squash
21 Day Fix: 1 RED, 2 GREEN, 1/2 BLUE, 1 tsp, trace YELLOW (per serving) | WW: Green- 5 points; Blue – 4 points; Purple- 4 points (per serving) | [Recipe makes 4 servings]
Groceries:
- 1 medium spaghetti squash
- 1 1/4 lbs of shrimp
- 1 T plus 1 tsp of butter flavored olive oil, butter, vegan butter, or olive oil
- 1 lemon
- 4 cloves garlic
- 1 small shallot
- 2 T fresh Italian parsley
- sea or Himalayan salt
- fresh ground black pepper
- 2/3 cup organic low-sodium chicken broth
- 1 Tbsp Lemon Balsamic Vinegar (optional – you can sub with extra lemon juice or regular balsamic)
- 1/2 slice of gluten free or whole wheat bread, pulsed in blender to make bread crumbs (optional)
- 2/3 cup of good Parmesan cheese
Tuesday: 21 Day Fix Instant Pot Flank Steak Tacos
21 Day Fix: 2/3 GREEN, 1 YELLOW, 1 RED, 1/2 tsp, optional 1/2 BLUE (per serving) | WW Blue: 8 points (per serving) | [Recipe makes 4 servings]
Meal prep tip: Save some time! You can double the slaw topping and have it on Friday too- it goes great as a side with the BBQ chicken!
Groceries:
- 1 –1 1/2lb flank steak
- 2 limes
- olive oil
- 2 cloves of garlic
- 1 tablespoon of salt-free taco seasoning
- 1 (10 oz.) can of diced tomatoes with green chilies
- salt
- 4 T fresh cilantro
- 2 cups of coleslaw mix (or chop your own cabbage)
- small red onion
- 1 jalapeno
- maple syrup or honey
- chili powder (optional)
- 1 package corn tortillas
- Toppings: avocado, cilantro, plain Greek yogurt
Wednesday: 21 Day Fix Pumpkin Pasta with Spicy Sausage (Gluten Free | Instant Pot Option)
21 Day Fix: 1 1/2 YELLOW, 1 GREEN, 1 RED, 1/2 BLUE, 1 TSP (per serving) | WW Blue: 11 points (per serving) | [Recipe makes 4 servings]
Note for FIXers: If following Plan A, you will need an alternate breakfast on this day, as to not go over your allotted YELLOW containers. Plans B-F will be fine and do not need to adjust.
Groceries:
- 2 tsp vegan or clarified butter
- olive oil
- 1/2 cup diced onion
- 2 cloves of garlic
- 1 lb spicy Italian turkey or chicken sausage or use this recipe to make your own
- 1 cup 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 baby spinach
- 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: Sausage and Cauliflower Casserole {21 Day Fix}
21 Day Fix: 1 GREEN, 1 1/4 RED, 1/4 BLUE (per serving) | WW Blue: 6 points (per serving) | [Recipe makes 4 servings]
Groceries:
- 1 head of cauliflower
- 1 lb spicy turkey or chicken sausage
- 1/4 onion
- 1 clove of garlic
- 1/3 cup of low sodium chicken broth (omit for Instant Pot)
- 1 cup of ricotta cheese
- 1–2 cups Spinach and/or kale
- Cooking spray [I use my EVO]
- 1/3 cup Parmesan cheese blend
Friday: Instant Pot BBQ Chicken [Crock Pot Option] with Delicata Squash Fries [Oven | AirFryer] and/or No Mayo Coleslaw (coleslaw recipe found in flank steak or BBQ Chicken recipe posts)
Chicken – 21 Day Fix: 1 RED, 1 sweetener TSP (per serving) | WW: Green- 5 points, Blue- 4 points, Purple- 4 points (per serving) | [Recipe makes 4 servings]
Squash Fries – 21 Day Fix: 1 GREEN (per serving) | WW Blue: Zero points (per serving) | [Recipe makes 2-3 servings]
Slaw – 21 Day Fix: 1 GREEN, 1 sweetener TSP (per serving) | WW: Green, Blue, and Purple- 1 point (per serving) | [Recipe makes 4 servings]
Note: Feel free to use Instant Pot Maple BBQ Chicken (Slow Cooker Option) recipe as an alternative if you do not want to use the Pot in Pot method of cooking.
Groceries:
Chicken
- 1 –2 pounds of boneless, skinless chicken tenderloins, or chicken breasts cut into smaller strips or chunks
- 6 oz can tomato paste
- 1/4 cup of coconut aminos (or sub low sodium soy sauce)
- pure maple syrup
- apple cider vinegar
- garlic powder
- onion powder
- sea or Himalayan salt and black pepper
- optional – thickener of your choice (arrowroot, tapioca, cornstarch, etc)
Squash Fries
- 1 Delicata Squash (or as many as you want!)
- Olive oil, avocado oil, or coconut oil cooking spray
- Your fav seasoning options: Himalayan or sea salt, garlic powder, parmesan cheese (I usually do 1 T), chili powder/cayenne, cinnamon
Slaw
- 3 T cilantro
- 4 cups of coleslaw mix (or chop your own cabbage)
- 1/4 of a red onion
- ½–1 jalapeno
- maple syrup or honey
- 2 limes
- olive oil
- Sprinkle of salt
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