Print

Meal Plan & Grocery List {Week of 2/10/20} | 21 Day Fix Meal Plan | WW Meal Plan

  • Author: Nancylynn

Description

This week’s 21 Day Fix Meal plan features some delicious dinners, with a breakfast and lunch suggestion, to get ready for Valentine’s Day.  WW Blue Plan points included, as well as a printable grocery list and meal planning spreadsheet.


Scale

Ingredients

Breakfast: 21 Day Fix Pancakes with Caramelized Bananas and Walnuts (Gluten free/Dairy free Option) 

Tip: Meal prep these as-is, or prepare the batter and customize with whatever add-ins that you want – or even have them plain!

21 Day Fix: 1 YELLOW, 1 PURPLE, Trace BLUE, 1 1/2 TSP, 2/3 Sweetener TSP (per 2 pancakes) | WW Blue: 8 points with walnuts, 7 points without (per 2 pancakes) | [Recipe makes 6 servings]

Groceries:

  • 1 1/2 cups of Bob’s Red Mill Gluten Free 1-1 Baking Flour
  • 2 tsp baking powder
  • 1 tsp baking soda
  • salt
  • 4 tsp maple syrup
  • 1 1/3 cup of unsweetened vanilla almond milk
  • 2 tsp vanilla extract
  • 3 eggs
  • 3 tablespoons of butter (I used dairy free)
  • coconut oil cooking spray
  • 3 ripe bananas (for topping)
  • 8 walnut halves (optional)

Lunch: Mason Jar Salads with Maple Cider Vinaigrette [21 Day Fix]

21 Day Fix: 2 GREEN, 1 ORANGE, 1/2 BLUE, 1 PURPLE, 1 RED (per salad) | WW Freestyle: Apple Bacon Salad- 12 points with dressing, 6 points without dressing (per salad); Chicken Pear Salad- 9 points with dressing, 3 points without dressing (per salad) – see post about dressing alternatives | [Recipe makes 4 servings]

Tip for FIXers: Skip the “blues” on the salads if you want to save them for something else in your day!

Groceries: 

  • 1 lb chicken breasts
  • 8 slices of turkey bacon
  • 2 apples
  • 2 pears
  • large head or bag of kale or spinach (or a mix of both)
  • matchstick carrots
  • pecans
  • (optional) – feta cheese, craisins (be sure to count in containers or points)
  • extra virgin olive oil
  • maple syrup
  • apple cider vinegar
  • Dijon mustard
  • sprinkle of salt and pepper

Monday: Spaghetti Squash Shrimp Scampi {21 Day Fix}

21 Day Fix: 1 RED 2 GREEN 2/3 BLUE 1 tsp trace YELLOW | WW Blue: 4 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • 1 medium spaghetti squash (Not sure how to cook? Use this- How to Prep Spaghetti Squash [+ Recipes!])
  • 1 1/4 lbs of shrimp
  • butter flavored olive oil (or sub regular)
  • 1 lemon
  • 4 cloves garlic
  • 1 shallot
  • 2 T fresh Italian parsley
  • sea or Himalayan salt
  • fresh ground black pepper
  • 2/3 cup organic low-sodium chicken broth
  • (optional) 1 Tbsp Sicilian Lemon Balsamic Vinegar
  • (optional) GF breadcrumbs or slice of bread
  • 2/3 cup of good Parmesan cheese

Tuesday: 21 Day Fix Loaded Potato and Cauliflower Soup (Stove-top/Instant Pot)

21 Day Fix: 1 GREEN, 1 YELLOW, 1/2 RED, 1/2 BLUE (per serving) | WW Blue: 8 points (per serving) | [Recipe makes 6 servings]

Groceries:

  • 1 tsp olive oil and 1 tsp butter (or 2 tsp of oil)
  • 1 1/2 cups thinly sliced leeks (I used more white than green to keep the soup white)
  • 4 cloves garlic
  • 3 cups of Yukon gold potatoes
  • 4 1/2 cups chopped cauliflower florets
  • 4 cups low-sodium chicken broth
  • fresh ground black pepper
  • 12 slices (or 1 package) of all-natural, nitrite-free turkey bacon
  • shredded cheddar cheese (omit for dairy free; reduced fat for WW)
  • 2 scallions
  • optional – 1/3 cup of coconut milk (omit for WW)

Wednesday: Healthy Penne Vodka Sauce with Chicken

21 Day Fix: 1 RED, 1 GREEN, 1/4 BLUE, 1 YELLOW (per serving) | WW Blue: 5 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • 4 slices turkey bacon (nitrate-free)
  • olive oil
  • small red onion
  • 2 cloves garlic
  • 28 oz crushed tomatoes
  • 1/4 cup plus 1 T of vodka (be sure it’s gluten free if you need)
  • 4 T 2% plain Greek yogurt or sub 1/3 cup full fat coconut milk
  • 1/3 cup Parmesan cheese and more for topping (for dairy free, sub Violife or another dairy free parm)
  • 1 T chopped fresh basil
  • dried oregano flakes
  • sprinkle of salt
  • red pepper flakes (this is optional…feel free to leave out or add at the end to taste)
  • 1 lb boneless chicken breasts, baked or grilled and cut into bite sized pieces
  • gluten free Penne Pasta or Zoodles

Thursday: 21 Day Fix Chicken Satay with Creamy Peanut Sauce and 21 Day Fix Cauliflower Rice with Lime and Cilantro

Chicken- 21 Day Fix: 1 RED, 1 1/4 TSP (per serving) | WW Blue: 6 points (per serving) | [Recipe makes 4 servings]

Cauliflower- 21 Day Fix: 1 GREEN, 1/2 tsp (per serving) | WW Blue: 1 point (per serving) | [Recipe makes 4 servings]

Groceries:

Chicken

  • 1 lb of chicken tenderloins
  • 1/2 cup of coconut aminos (or sub low sodium soy sauce)
  • 2 limes
  • 3 T of honey
  • 4 cloves of garlic
  • 3 T of fresh ginger
  • curry powder
  • chili paste or sriracha (or more if you like spice, less if you don’t)
  • 2 T of fresh cilantro
  • sea or Himalayan salt
  • 2/3 cup of low sodium chicken broth
  • 4 T of creamy peanut butter

Cauliflower

  • Cauliflower, grated or shredded (buy a bag of frozen for the quickest option)
  • olive oil
  • 12 cloves of garlic
  • cilantro
  • 1 lime
  • sea or Himalayan salt

Friday Valentine’s Day: Steak and The Best Gluten Free Mini Crab Cakes [Air Fryer | Stove top] with Instant Pot Butternut Squash Risotto [Gluten-free | 21 DF | WW]

Steak- 21 Day Fix: 1 RED, 1 TSP (per 3/4 cup) | WW Blue: 5 points (per 8 oz of steak) | [Recipe makes 2 steaks]

Crab cakes- 21 Day Fix:  1/2 YELLOW, 1 RED, 2 TSP, 1 ORANGE | WW Blue: 7 points (per serving) | [Recipe makes 4 servings]

Risotto- 21 Day Fix: 1 YELLOW, 1/2 GREEN, 1/3 BLUE, 1/2 TSP | WW Blue: 6 points (per serving) | [Recipe makes 6 servings]

Tip: You can halve the crab cake recipe, or make it all and freeze half!

Groceries:

Steak

  • 2 Strip Steaks- about 8 oz and at least 1. 5 inches thick. (You can also use Ribeye or Filet Mignon.)
  • coarse Kosher or sea salt
  • coarse ground black pepper
  • olive oil 
  • salted butter or ghee

Crab cakes

  • extra-virgin olive oil
  • olive oil spray
  • 2 tsp butter or ghee
  • 1/2 small onion
  • 4 garlic cloves
  • 1 pound jumbo lump crabmeat
  • 1 cup fresh bread crumbs (Use Gluten-free bread for GF Crab cakes)
  • 1/2 cup plus 1 1/2 tablespoons mayonnaise
  • 1 tsp old bay seasoning
  • 1 large egg white
  • 2 lemons
  • 23 T freshly chopped chives
  • sea or Himalayan salt
  • pepper
  • lemon wedges (optional garnish)

Risotto

  • 1 1/2 cups short grain brown rice
  • 3 cups diced butternut squash, fresh or frozen is fine
  • 1/32/3 cup Parmesan cheese
  • 2 cups of low sodium chicken broth
  • 1 T of Butter
  • 1 Shallot
  • 2 cloves of garlic
  • 12 T Coconut milk (optional, omit for WW)
  • salt
  • Fresh sage for garnish