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Meal Plan & Grocery List {Week of 10/19/20} | 21 Day Fix Meal Plan | WW Meal Plan

  • Author: Nancylynn

Description

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.


Scale

Ingredients

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:

  • 11 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
  • 12 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

  • 12 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
  • ½1 jalapeno
  • maple syrup or honey
  • 2 limes
  • olive oil
  • Sprinkle of salt