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Meal Plan & Grocery List {Week of 10/4/21} | 21 Day Fix Meal Plan | WW Meal Plan

  • Author: Nancylynn

Description

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.


Ingredients

Scale

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: Baked Lemon Garlic Chicken with Instant Pot Loaded Cauliflower Mash

Chicken – 21 Day Fix: 1 RED, 2 TSP (per serving) | WW: Green, Blue, Purple – 5 points (per serving) | [Recipe makes 4 servings]

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:

Chicken

  • 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

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)
  • 1/32/3 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: Pork Chops with Goat Cheese Butter with Warm Honey Roasted Butternut Squash Salad

Pork – 21 Day Fix: 1 RED, 1/4 BLUE, 1 TSP (per serving) | WW: Green, Blue, Purple – 9 points (per serving) | [Recipe makes 4 servings]

Squash – 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:

Pork

  • 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)

Squash

  • 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