Looking for a 21 Day Fix Meal plan with the perfect fall meals for breakfast, lunch and dinner? WW points, printable grocery list, and meal planning spreadsheet included, too. This post contains affiliate links for products I’m obsessed with.
Happy October! There is something simply magical about this month, isn’t there? This is the time where we get to enjoy the best parts of fall: cozy sweaters, nights by the fire, pumpkin picking, football…all before the holiday season stress is upon us. It’s also a great time to really focus on getting back to meal planning, meal prepping, and all of those self-care steps that really make a difference in how we feel. I know I have let some things slide as we transitioned to puppyhood, and also to the start of school, but I am getting back in the groove and damn it feels good.
Freezer Prep
If you have been following along, you know I am stocking my freezer again! Last week, I froze my Easy Chicken Veggie Soup and Hidden Cauliflower Taco Meat in my SouperCubes (aff). I also made my 5 Ingredient Instant Pot Chili and froze some portions for lunch. This week, my plan is to get Apple Muffins and Zuppa Toscana added to the list! And literally every recipe on this list is perfect for freezing, so if I have any leftovers, you know where they are going.
Feeling ambitious? This FREEZER PREP VIDEO has over 2,000 views on my YouTube Channel! Give it a peek and learn how to prep FOUR easy freezer meals this weekend. Don’t forget to subscribe to access more videos, as well!
As usual, 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. 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!
If you are an email subscriber, check your inbox for your full list of prep tips!
If you prefer pencil and paper instead of a spreadsheet, try this 21 Day Fix Meal Planner PDF to track your containers and water intake. It’s so helpful!
If you are following the 2B Mindset, I created a new 2B Mindset spreadsheet tracking tool to record your meals. It’s simple, but very helpful if you want to electronically track your food and easily see your week at a glance! Simply click the link, make a copy when prompted, and save it to your computer (won’t work quite as well on a phone). Then begin your daily or weekly tracking!
Have a delicious week!
Looking for some extra accountability? Join my new SUPPORTERS group on Facebook where we chat daily about meal planning, meal prep, staying on track, healthy habits and basically help support each other though the week! Supporters also get a FREE itemized grocery list for each meal plan each week!!! 🙌🙌
Have a quick recipe question? The fastest way to get an answer is in my Ask the Fit Foodie group– come join us!
Need more planning help? Check out these 21 DF | Ultimate Portion Fix Resources
Updated 21 Day Fix Food List; Free Printable
IF YOU WANT A FULL PLAN, I HAVE TEN FREE COMPLETE PLANS THAT YOU CAN USE FOR YOUR WEEK:
21 Day Fix Meal Plan Vol. 10 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 9 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 8 {All Meals | All Brackets | Free Printables}
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 Portion Fix MEAL PLAN…
Meal Plan & Grocery List {Week of 9/20/21} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 9/13/21} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 9/6/21} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 8/30/21} | 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!
100+ Weekly Meal Plans & Grocery Lists
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THIS WEEK’S 21 DAY FIX MEAL PLAN AND WW MEAL PLAN-
Meal Plan & Grocery List {Week of 10/4/21}
This weekly meal plan follows week 2 in Four Weeks of Healthy Fall Meal Plans but with an added breakfast! In that post you can find an itemized grocery list for all 5 dinners, just add the Apple Muffin ingredients!
Breakfast: Healthy Apple Muffins with Hard Boiled Eggs or Turkey Bacon
Muffins - 21 Day Fix: 1/2 YELLOW, 1/4 PURPLE, 1 TSP, 2 sweetener TSP (per muffin) | WW: Green, Blue, Purple - 5 points (per muffin) | [Recipe makes 12 muffins]
Groceries:- ¼ cup melted coconut oil avocado oil, or extra virgin olive oil
- ½ cup maple syrup (⅓ cup for WW)
- 2 eggs room temp
- 1 cup unsweetened applesauce
- 1 tsp vanilla
- 1 ¾ cup of Bob’s red mill 1-1 gluten free baking flour
- ground cinnamon
- pumpkin pie spice (can sub all spice or omit)
- 1 tsp baking soda
- 1 tsp baking powder
- ½ tsp salt
- 1 ½ cups finely diced apples
- 12 parchment liners
- 1 T raw sugar with optional dash of cinnamon
- eggs or turkey bacon
Monday: Sweet Potato and Black Bean Chili
21 Day Fix: 1 GREEN, 1 RED, 1 YELLOW, 1/2 TSP, optional BLUE (per serving) | WW: Green - 6 points, Blue - 3 points, Purple - 1 point (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 (about 4 cups)
- 2+ cups of chicken stock
- Salt Free Taco Seasoning
- chili powder
- cayenne (optional)
- salt and pepper
- optional add-in: maple syrup
- optional toppings: cheddar cheese, cilantro, chives, avocado
Tuesday main: Baked Lemon Garlic Chicken
21 Day Fix: 1 RED, 2 TSP (per serving) | WW: Green, Blue, Purple - 5 points (per serving) | [Recipe makes 4 servings]
Groceries:- 1 1/4 lb boneless, skinless chicken thighs
- 1 T extra virgin olive oil
- 4 garlic cloves
- 1 lemon
- 1 teaspoons fresh thyme (can sub 1/4 teaspoon dried)
- 2 teaspoons maple syrup (can sub honey)
- Red chili flakes
- Coarse kosher salt
- Ground black pepper
Tuesday side: Instant Pot Loaded Cauliflower Mash
21 Day Fix: 1 GREEN, 1/2 RED, 1/2 BLUE, 1 TSP (per serving) | WW: Green, Blue, Purple – 5 points (per serving) | [Recipe makes 4 servings]
Groceries:Mash
- 8 slices of turkey bacon
- 1 head of cauliflower
- 2 T Parmesan cheese
- 4 tsp butter
- salt
- fresh chives
- ⅔ cup of shredded cheddar cheese
- 1 cup water or broth
Wednesday: Pumpkin Pasta with Spicy Sausage
21 Day Fix: 1 1/2 YELLOW, 1 RED, 1 GREEN, 1/2 BLUE, 1 tsp (per serving) | WW: Green, Blue, Purple – 11 points (per serving) | [Recipe makes 4 servings]
Groceries:- 2 tsp vegan or clarified butter (ghee)
- 2 tsp 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
- salt
- 2 1/2 cups of chopped 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: Zuppa Toscana
21 Day Fix: 1 RED, 1 YELLOW, 2/3 GREEN, 1/3 BLUE (per serving) | WW: Green – 7 points, Blue – 7 points, Purple – 6 points (per serving) | [Recipe makes 6 servings]
Groceries:- 2 tsp olive oil
- 1 1/3 lb spicy chicken or turkey sausage
- 1/2 of a large onion
- 3 cloves of garlic
- 3 cups of cubed baby potatoes
- 1/2 cup of roasted red peppers
- 4 cups of organic, low sodium chicken stock (can sub broth)
- 3 cups of chopped kale (you can add more if you want)
- 1/3 – 2/3 cup of full fat coconut milk (I used 2/3 cup; 1/3 cup for WW)
- salt
- crushed red pepper
- optional fresh basil for garnish
Friday main: Pork Chops with Goat Cheese Butter
21 Day Fix: 1 RED, 1/4 BLUE, 1 TSP (per serving) | WW: Green, Blue, Purple - 9 points (per serving) | [Recipe makes 4 servings]
Groceries:- olive oil
- olive oil cooking spray
- 1 Tablespoon unsalted butter
- 1 lemon
- Himalayan or sea salt
- black pepper
- 1/3 cup of goat cheese
- 4 (4-oz.) boneless pork chops
- fresh or dried parsley (optional)
Friday side: Warm Honey Roasted Butternut Squash Salad
21 Day Fix: 1 GREEN, 1 tsp, trace BLUE, trace PURPLE (per serving) | WW: Green, Blue, Purple – 2 points (per serving) | [Recipe makes 6 servings]
Groceries:- 6 cups of peeled and chopped butternut squash
- olive oil cooking spray
- olive oil
- salt, pepper, and garlic powder
- 1 cup fresh cranberries (Out of season? Readers have reported that blueberries are an amazing sub!)
- 2 T honey
- ¼ cup of crumbled goat cheese
- cinnamon
- (optional) fresh or dried parsley
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