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Meal Plan & Grocery List {Week of 2/22/21} | 21 Day Fix Meal Plan | WW Meal Plan

  • Author: Nancylynn

Description

21 Day Fix Meal plan with five dinners and breakfast ready to go for the week.  This meal plan has cozy comfort meals with healthy swaps to keep you on track this winter. WW points, printable grocery list, and meal planning spreadsheet included, too.


Ingredients

Scale

Breakfast: Baked Oatmeal Jars (Want IP? Try Instant Pot Baked Oatmeal)

21 Day Fix: 1 YELLOW, 1/4 PURPLE, trace ORANGE (per serving) | WW: Green – 5 points, Blue – 5 points, Purple – 2 points (per serving) | [Recipe makes 4 servings]

Tip: This recipe makes 4 servings, so on Friday you can either try a veggie and egg scramble with toast, or make a double batch of the oatmeal.  It freezes great!

Groceries:

  • 1 1/3 cup old fashioned rolled oats
  • 1 T chia seeds
  • cinnamon
  • baking powder
  • sprinkle of salt
  • 1 cup of diced fruit (berries are a favorite)
  • 1 cup of unsweetened vanilla almond milk
  • 2 T maple syrup
  • 1 tsp vanilla

Monday: Sausage and Lentil Soup

21 Day Fix:  1 1/3 GREEN, 3/4 RED, 1 YELLOW, 1/3 TSP (per serving) | WW: Green – 7 points, Blue – 3 points, Green – 3 points (per serving) [Add 1 point for cheese] | [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
  • 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 (can sub parm)

Tuesday: Cheesy Zucchini Taco Skillet

21 Day Fix: 1 RED, 1 GREEN, 1/2 BLUE plus toppings (per serving) | WW: Green, Blue, Purple – 8 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • olive oil cooking spray
  • 1 1/2 pounds of extra lean, grass-fed ground sirloin
  • 1/2 chopped onion
  • 1 diced bell pepper
  • 2 cups of sliced zucchini (1 large)
  • 1 tsp chili powder or Salt Free Taco Seasoning
  • 1 (14.5 oz) can of diced tomatoes or (10oz) can diced tomatoes with green chilis
  • sprinkle of salt and pepper
  • 2/3 cup shredded cheddar or Monterey Jack cheese
  • optional taco toppings – avocado, cilantro, extra cheese, Greek yogurt

Wednesday: Instant Pot Sausage Broccoli Pasta

21 Day Fix: 1 RED, 1/2-1 GREEN, 1 YELLOW, 1/2 BLUE, 1/2 TSP (per serving) | WW: Green, Blue, Purple – 10 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • olive oil
  • 1 lb spicy or sweet Italian poultry sausage
  • 1/2 onion
  • 4 cloves of garlic
  • 1 1/2 cups of uncooked gluten free pasta
  • 24 cups of fresh broccoli florets
  • 2 cups of low sodium chicken broth or stock
  • crushed red pepper
  • 2/3 cup Parmesan cheese

Thursday: Italian Pork Chops 

21 Day Fix: 1 RED, 1/2 GREEN, trace BLUE, 1 TSP (per serving) | WW: Green, Blue, Purple – 6 points (per serving) | [Recipe makes 4 serving]

Tip: Serve with some pasta topped with 1 tsp butter or olive oil and a sprinkle of parm cheese, plus your favorite veggie.  Keep it simple!

Groceries:

  • 4 Boneless Pork Chops
  • olive oil
  • 1/2 pint of cherry or grape tomatoes
  • 1/2 diced onion
  • 2 cloves garlic
  • dried basil
  • dried oregano
  • sea salt
  • sprinkle of Parmesan cheese

Friday: Shrimp Scampi with Spaghetti Squash

21 Day Fix: 1 RED, 1 GREEN, 1/2 BLUE, 1 tsp, trace YELLOW (per serving) | WW: Green- 5 points; Blue – 4 points; Purple- 4 points (per serving) | [Recipe makes 4 Servings]

Groceries: 

  • 1 medium spaghetti squash, cooked and shredded
  • 1 1/4 lbs of shrimp
  • 1 T plus 1 tsp of butter flavored olive oil, butter, vegan butter, or olive oil
  • 1 lemon
  • 4 cloves garlic
  • ¼ 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 Lemon Balsamic Vinegar (you can sub with extra lemon juice or regular balsamic)
  • (optional) 1/2 slice of gluten free or whole wheat bread
  • 2/3 cup of good Parmesan cheese