A 21 Day Fix Meal plan with dinner and breakfast all planned out and prepped ahead for a successful and delicious week ahead. WW points, printable grocery list, and meal planning spreadsheet included, too. This post contains affiliate links for products I’m obsessed with.
Hey guys!
Ya know, some weeks I am all about meal prep. Then, other weeks are more day to day cooking and preparation. This week’s plan is all about that make-ahead life.
I definitely recommend setting aside a couple hours over this weekend and setting yourself up for a yummy week of fall dinners.
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 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
Meal Plan & Grocery List {Week of 8/31/20} | 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: 21 Day Fix Mason Jar Egg Casseroles
21 Day Fix: 1 RED, 3/4 GREEN, 1/2 BLUE (per serving) | WW Blue: 2 points (per serving) | [Recipe makes 4 servings]
Note: This recipe makes 4 servings- if eating this breakfast all week, you may need to 1.5x or double the recipe
Note for FIXers: If making Lasagna Roll Ups and Italian Stuffed Peppers, you will need to make half of these casseroles without cheese to stay within BLUE container amounts.
Groceries:
- 6 extra large eggs
- 1/3 cup of unsweetened original almond milk (or milk of your choice)
- 2 cups of cauliflower rice
- 1 cup of bell peppers (or veggies of your choice)
- 6 slices of turkey bacon or 6 links of poultry breakfast sausage
- 2/3 cups of shredded cheddar cheese or cheese of your choice (you can double this amount and just count it as a full blue)
- salt
Monday: Healthy Instant Pot Shepherd’s Pie or Healthy Shepherd’s Pie (Stovetop)
21 Day Fix: 1 YELLOW, 1 RED, 1 GREEN, 1 1/2 TSP (per serving) | WW Blue: 4 points (per serving) | [Recipe makes 4 servings]
Groceries:
- olive oil or coconut oil cooking spray
- 1 cup of carrots
- 1 cup of celery
- 1/2 of an onion
- 1 1/3 cup of chicken broth
- Himalayan salt
- 3 T of tomato paste
- 1 lb organic lean ground turkey
- 2 cups of cauliflower
- 2 cups of red potatoes
- 2 T of vegan butter, olive oil, or ghee
Tuesday: Lasagna Roll Ups
21 Day Fix: 1 1/4 RED, 3/4 GREEN, 1 BLUE, 1 YELLOW per 2 rolls | WW: Green- 15 points per 2 rolls; Blue- 12 points per 2 rolls; Purple- 8 points per 2 rolls | [Recipe makes 4 servings]
Groceries:
- 8 whole wheat or GF lasagna noodles
- olive oil spray
- 1 pound ground sweet Italian chicken sausage (don’t like? Use lean ground beef or turkey)
- 10 oz frozen chopped spinach
- 8 oz part skim ricotta or cottage cheese (I used cottage cheese and it was GREAT!)
- 1/3 cup grated Parmesan cheese
- 1 egg
- salt and fresh pepper
- sprinkle of crushed red pepper (optional)
- homemade or no sugar added tomato sauce
- 1 cup mozzarella cheese
Wednesday: Instant Pot Sausage and Lentil Soup (21 Day Fix/Stove-top Option)
21 Day Fix: 1 1/3 GREEN, 3/4 RED, 1 YELLOW, 1/3 TSP, optional BLUE (per serving) | WW Blue: 3 points plus cheese (per serving) | [Recipe makes 6 servings]
Groceries:
- 2 tsp olive oil
- 1 lb of Italian Chicken or Turkey Sausage – spicy or sweet
- 1/2 of an onion
- 1 1/2 cups of carrots
- 1 1/2 cups of celery
- 3 cloves of garlic
- 2 cups of zucchini
- 1 1/2 cups of Bob’s Red Mill dry lentils, rinsed very well (my lentils doubled – if your lentils triple, you can use 1 cup or make this 8 servings instead of 6)
- 6 cups of low sodium chicken stock or broth
- 2 cups of baby spinach
- fresh basil or sub dried
- Himalayan salt
- crushed red pepper
- Pecorino Romano cheese
Thursday: 21 Day Fix Italian Stuffed Peppers
21 Day Fix: 1 RED, 2 GREEN, 1 BLUE (per serving) | WW: Green- 11 points; Blue- 5 points; Purple- 5 points (per serving) | [Recipe makes 4 servings]
Groceries:
- 4 large green bell peppers
- 1 lb extra lean grass fed ground beef
- 2 cups homemade or no sugar added tomato sauce
- 2 garlic cloves
- 1/2 onion
- 2 cups of shredded zucchini or zoodles
- 1 1/3 cups shredded Italian cheese blend
- fresh basil
- salt and pepper
Friday: 21 Day Fix Instant Pot Balsamic Pork Tenderloin or 21 Day Fix Crock Pot Balsamic Pork Tenderloin with 21 Day Fix Crispy Shaved Brussels Sprouts with Bacon, Parmesan, and Balsamic
Pork – 21 Day Fix: 1 RED, 1/2 TSP (per serving) | WW Blue: 6 points (per serving) | [Recipe makes 4 servings]
Brussels – 21 Day Fix: 1 GREEN, 1 TSP (per serving) | WW Blue: 3 points (per serving) | [Recipe makes 8 servings]
Groceries:
Pork
- 1 (1.5 lb) pork tenderloin
- olive oil
- 1/3 cup of chicken broth or stock
- 1/3 cup of balsamic vinegar
- 1 T honey or maple syrup
- salt and pepper
- rice or arrowroot flour (can sub thickener of choice)
Brussels
- 16 oz of whole Brussels Sprouts (or sub the pre-shredded ones)
- olive oil
- sea salt
- 1/3 cup shaved Parmesan cheese (I used a Parmesan blend)
- 4 slices of turkey bacon
- 1/2 cup of balsamic vinegar
Meal Plan & Grocery List {Week of 10/5/20} | 21 Day Fix Meal Plan | WW Meal Plan
Description
A 21 Day Fix Meal plan with dinner and breakfast all planned out and prepped ahead for a successful and delicious week ahead. WW points, printable grocery list, and meal planning spreadsheet included, too.
Ingredients
Breakfast: 21 Day Fix Mason Jar Egg Casseroles
21 Day Fix: 1 RED, 3/4 GREEN, 1/2 BLUE (per serving) | WW Blue: 2 points (per serving) | [Recipe makes 4 servings]
Note: This recipe makes 4 servings- if eating this breakfast all week, you may need to 1.5x or double the recipe
Note for FIXers: If making Lasagna Roll Ups and Italian Stuffed Peppers, you will need to make half of these casseroles without cheese to stay within BLUE container amounts.
Groceries:
- 6 extra large eggs
- 1/3 cup of unsweetened original almond milk (or milk of your choice)
- 2 cups of cauliflower rice
- 1 cup of bell peppers (or veggies of your choice)
- 6 slices of turkey bacon or 6 links of poultry breakfast sausage
- 2/3 cups of shredded cheddar cheese or cheese of your choice (you can double this amount and just count it as a full blue)
- salt
Monday: Healthy Instant Pot Shepherd’s Pie or Healthy Shepherd’s Pie (Stovetop)
21 Day Fix: 1 YELLOW, 1 RED, 1 GREEN, 1 1/2 TSP (per serving) | WW Blue: 4 points (per serving) | [Recipe makes 4 servings]
Groceries:
- olive oil or coconut oil cooking spray
- 1 cup of carrots
- 1 cup of celery
- 1/2 of an onion
- 1 1/3 cup of chicken broth
- Himalayan salt
- 3 T of tomato paste
- 1 lb organic lean ground turkey
- 2 cups of cauliflower
- 2 cups of red potatoes
- 2 T of vegan butter, olive oil, or ghee
Tuesday: Lasagna Roll Ups
21 Day Fix: 1 1/4 RED, 3/4 GREEN, 1 BLUE, 1 YELLOW per 2 rolls | WW: Green- 15 points per 2 rolls; Blue- 12 points per 2 rolls; Purple- 8 points per 2 rolls | [Recipe makes 4 servings]
Groceries:
- 8 whole wheat or GF lasagna noodles
- olive oil spray
- 1 pound ground sweet Italian chicken sausage (don’t like? Use lean ground beef or turkey)
- 10 oz frozen chopped spinach
- 8 oz part skim ricotta or cottage cheese (I used cottage cheese and it was GREAT!)
- 1/3 cup grated Parmesan cheese
- 1 egg
- salt and fresh pepper
- sprinkle of crushed red pepper (optional)
- homemade or no sugar added tomato sauce
- 1 cup mozzarella cheese
Wednesday: Instant Pot Sausage and Lentil Soup (21 Day Fix/Stove-top Option)
21 Day Fix: 1 1/3 GREEN, 3/4 RED, 1 YELLOW, 1/3 TSP, optional BLUE (per serving) | WW Blue: 3 points plus cheese (per serving) | [Recipe makes 6 servings]
Groceries:
- 2 tsp olive oil
- 1 lb of Italian Chicken or Turkey Sausage – spicy or sweet
- 1/2 of an onion
- 1 1/2 cups of carrots
- 1 1/2 cups of celery
- 3 cloves of garlic
- 2 cups of zucchini
- 1 1/2 cups of Bob’s Red Mill dry lentils, rinsed very well (my lentils doubled – if your lentils triple, you can use 1 cup or make this 8 servings instead of 6)
- 6 cups of low sodium chicken stock or broth
- 2 cups of baby spinach
- fresh basil or sub dried
- Himalayan salt
- crushed red pepper
- Pecorino Romano cheese
Thursday: 21 Day Fix Italian Stuffed Peppers
21 Day Fix: 1 RED, 2 GREEN, 1 BLUE (per serving) | WW: Green- 11 points; Blue- 5 points; Purple- 5 points (per serving) | [Recipe makes 4 servings]
Groceries:
- 4 large green bell peppers
- 1 lb extra lean grass fed ground beef
- 2 cups homemade or no sugar added tomato sauce
- 2 garlic cloves
- 1/2 onion
- 2 cups of shredded zucchini or zoodles
- 1 1/3 cups shredded Italian cheese blend
- fresh basil
- salt and pepper
Friday: 21 Day Fix Instant Pot Balsamic Pork Tenderloin or 21 Day Fix Crock Pot Balsamic Pork Tenderloin with 21 Day Fix Crispy Shaved Brussels Sprouts with Bacon, Parmesan, and Balsamic
Pork – 21 Day Fix: 1 RED, 1/2 TSP (per serving) | WW Blue: 6 points (per serving) | [Recipe makes 4 servings]
Brussels – 21 Day Fix: 1 GREEN, 1 TSP (per serving) | WW Blue: 3 points (per serving) | [Recipe makes 8 servings]
Groceries:
Pork
- 1 (1.5 lb) pork tenderloin
- olive oil
- 1/3 cup of chicken broth or stock
- 1/3 cup of balsamic vinegar
- 1 T honey or maple syrup
- salt and pepper
- rice or arrowroot flour (can sub thickener of choice)
Brussels
- 16 oz of whole Brussels Sprouts (or sub the pre-shredded ones)
- olive oil
- sea salt
- 1/3 cup shaved Parmesan cheese (I used a Parmesan blend)
- 4 slices of turkey bacon
- 1/2 cup of balsamic vinegar
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