Looking for a 21 Day Fix Meal Plan with five dinners and breakfast with some delicious fall squash meals? This meal plan has healthy comfort food that the whole family will love! WW points, printable grocery list, and meal planning spreadsheet included, too. This post contains affiliate links for products I’m obsessed with.
I was just chatting in my supporters group about the insanity that was this week – the Halloween hangover (lol – both literal and figurative 😬), my husband being out of town, four different appointments in two days, none of which coincided with a day off of school, a sick puppy, oh – and my birthday. Like it flew by but also feels like it’s been a month, too. And apparently I wasn’t alone. Survival was the theme of the week and I am just so thankful that it’s Friday and I am ready for my alarm clock to not go off tomorrow! Woohoo!
I am also ready for this meal plan – and the cozy, fall comfort foods that, unlike many of my meals this week, actually contain lots of good for you veggies! And two of the recipes are BRAND NEW: Air Fryer Stuffed Acorn Squash with Sausage, Quinoa & Apple and Healthy Pumpkin Alfredo Sauce! I can’t wait to see what you think!
If you need a lunch idea, try my Mason Jar Salads with Maple Cider Vinaigrette. You can even make extra chicken for Thursday.
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 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!
Have a quick recipe question? The fastest way to get an answer is in my FREE Ask the Fit Foodie group– come join us!
Need more planning help? Check out these 21 DF | Ultimate Portion Fix Resources
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This week’s 21 Day Fix Meal Plan + WW Meal Plan –
Meal Plan & Grocery List {Week of 11/8/21}
Looking for a 21 Day Fix Meal Plan with five dinners and breakfast with some delicious fall squash meals? This meal plan has healthy comfort food that the whole family will love! WW points, printable grocery list, and meal planning spreadsheet included, too.
Breakfast: Pumpkin Oatmeal Muffins
21 Day Fix: 1 YELLOW, 1/2 PURPLE, plus toppings (per 2 muffins) | WW: Green - 6 points, Blue - 6 points, Purple - 2 points plus toppings (per 2 muffins) | [Recipe makes 12 muffins]
Groceries:
- 1 cup of organic pure pumpkin puree
- 2 eggs
- maple syrup or honey
- pure vanilla extract
- 2 cups + 1 T of gluten free oats (or regular if not GF)
- baking powder
- pumpkin pie spice
- cinnamon
- Himalayan salt
- 1 cup of unsweetened vanilla almond milk (or milk of your choice)
- optional toppings – chopped pecans or walnuts, dark chocolate chips, dried cranberries, or raisins
Monday: Spaghetti Squash Lasagna
21 Day Fix: 1 1/2 RED, 1/2 BLUE, 1 1/2 GREEN (per serving) | WW: Green – 12 points, Blue – 10 points, Green – 10 points (per serving) | [Recipe makes 4 servings]
Groceries:
- olive oil cooking spray
- 1 lb of spicy Italian turkey sausage
- 1/4 onion
- 2 cloves of garlic
- 1 1/4 cup of ricotta cheese
- 1 egg
- 1 1/2 cups of homemade tomato sauce
- 1 cooked spaghetti squash (about 4 cups of squash)
- 2/3 cup of mozzarella cheese
- 1 T parmesan cheese
- fresh basil
- salt and pepper
Tuesday: Turkey Quinoa Taco Bake
21 Day Fix: 1 GREEN, 1 YELLOW, 1 BLUE, 1 RED (per serving) | WW: Purple- 4 points; Blue- 7 points; Green- 9 points (per serving) | [Recipe makes 4 servings]
Groceries:
- 1 lb of lean ground turkey
- 2 1/2 cups of diced onion, tomato and peppers **you can use premade fresh salsa or 2 cans of Rotelle
- 1/2 cup of tomato sauce (use homemade or no sugar added to count as a GREEN!)
- 1 cup of shredded zucchini (I am going to sub cauli rice this week!)
- 2 cups of cooked quinoa
- 1 cup of shredded cheese
- 3 cloves of garlic
- 1/3 cup of avocado
- chili powder and cumin or Salt Free Taco Seasoning
- fresh cilantro
Wednesday: Air Fryer Stuffed Acorn Squash with Sausage, Quinoa & Apple
21 Day Fix: 1 ¼ GREEN, ½ RED, ½ YELLOW, ¼ PURPLE, ½ BLUE, ½ TSP (per squash half) | WW: Green – 9 points, Blue – 9 points, Purple – 7 points (per squash half) | [Recipe makes 4 servings]
Groceries:
- 2 large Acorn Squash
- olive oil cooking spray
- 2 teaspoons butter or olive oil
- salt
- ½ pound spicy Italian chicken or turkey sausage
- ½ onion
- 2 stalks celery
- 2 cloves of garlic
- 1 cup of cooked quinoa
- 1 apple
- ¼ cup dried cranberries
- ¼ cup chopped pecans
- ⅓ cup of shredded parmesan cheese (optional)
Thursday: Healthy Pumpkin Alfredo Sauce with pasta, broccoli, + grilled or Air Fryer chicken
Alfredo sauce - 21 Day Fix: 1/2 BLUE, 1/8 PURPLE, 1 TSP (per serving) | WW: Green, Blue, Purple – 5 points (per serving) | [Recipe makes 4 servings]
Rest of plate - 21 Day Fix: 1 YELLOW, 1 RED, 1 GREEN (per serving)
Groceries:
- 4-5 cloves garlic
- olive oil or olive oil spray
- 4 tsp butter, vegan butter, or ghee
- 4 tsp gluten free or whole wheat flour
- 1 1/4 cup original unsweetened almond or cashew milk
- 1/4 cup freshly shredded white cheddar cheese
- 1/3 cup freshly shredded Parmesan Reggiano cheese
- 2 Tbsp Pecorino Romano cheese (can sub extra Parmesan cheese)
- 1/2 cup pumpkin puree
- nutmeg
- salt
- fresh ground pepper
- (optional garnish) fresh parsley
- your favorite pasta
- broccoli
- 1 lb boneless skinless chicken breasts or chicken tenderloins
Friday: Butternut Squash Soup
21 Day Fix: ½ RED, 1 GREEN, ¼ BLUE, 1 tsp (per serving) | WW: Green, Blue, Purple – 5 points (per serving) | [Recipe makes 4 servings]
Tip: This soup goes great with 3 Cheese White Pizza with Arugula or add a side of leftover quinoa and grilled chicken to complete your meal!
Groceries:
- olive oil cooking spray
- 8 slices of turkey bacon
- 1 shallot
- 2–3 cloves of garlic
- 3–4 cups of chicken or veggie stock
- 4 cups of butternut squash puree
- 4 tsp olive oil (or 2 tsp oil and 2 tsp butter)
- salt
- pepper
- 1/3 cup of full fat coconut milk (WW can sub reduced fat coconut milk)
- fresh herbs of your choice – chives or parsley are good options
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