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Meal Plan & Grocery List {Week of 3/16/20} | 21 Day Fix Meal Plan | WW Meal Plan

  • Author: Nancylynn

Description

Enjoy a 21 Day Fix Meal plan with five dinners, breakfast, and lunch ideas to help you get through an unpredictable time.  WW Blue points, printable grocery list, and meal planning spreadsheet included, too. 


Scale

Ingredients

Breakfast:  Chocolate Chia Pudding

21 Day Fix:  1 ORANGE, 1/2 TSP (per serving) | WW Blue: 5 (per serving) | [Recipe makes 4 servings]

Note: Recipe makes 4 servings, So you can either double or 1.5x the recipe to have for the whole week.

Groceries:

  • 1/2 cup Bob’s Red Mill chia seeds
  • 34 Tbsp unsweetened cocoa powder or raw cacao powder
  • salt
  • cinnamon (optional)
  • 34 Tbsp. pure maple syrup or honey
  • vanilla extract
  • 2 cups dairy free milk – almond or cashew are my favorites

Lunch: Buffalo Cauliflower Dip [21 Day Fix | Low Carb | Gluten Free]

Tip: Feel free to add cooked chicken to this dip for some more protein! Also note: for a lunch portion, this makes 4 servings so you may have to double the recipe if you want it for lunch all week.

21 Day Fix: 1 GREEN, 1/3 RED, 1/2 BLUE (per serving) | [Recipe makes 4 servings]

Groceries:

  • 1 head of cauliflower (should be about 4 cups chopped)
  • salt
  • garlic powder
  • olive oil spray
  • small 2% plain Greek yogurt (I love Fage brand)
  • small container of small curd cottage cheese (I love Friendship whipped brand)
  • hot sauce
  • blue cheese
  • 1/2 cup of sharp cheddar cheese
  • green onion (optional)

MondayInstant Pot Zucchini Lasagna [CrispLid | Ninja Foodi Options]

Note: If following meal plan as written, you will have to adjust your blue a little bit today as to not go over!

21 Day Fix:  2 GREEN, 1 1/2 RED, 3/4 BLUE (a whole if you top with extra Parmesan) (per serving) | WW Blue: 8 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • olive oil cooking spray (I used my EVO)
  • 1 lb lean organic Italian poultry sausage
  • 3 cloves of garlic
  • 4 cups of zucchini
  • 2 cups of spinach
  • 1 cup of homemade tomato sauce (or no sugar added jar sauce)
  • 1 1/4 cup of ricotta cheese
  • 1 egg
  • 1 T of Parmesan cheese, plus more for topping
  • 1 cup of shredded mozzarella cheese
  • fresh ground pepper
  • fresh basil

Tuesday: Healthy Instant Pot Shepherd’s Pie [21 Day Fix| Gluten and Dairy Free] [No Instant Pot? Use this- Healthy Shepherd’s Pie (Stovetop/Instant Pot)| 21 Day Fix Shepherd’s Pie]

21 Day Fix: 1 YELLOW, 1 GREEN, 1 RED and 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 diced carrots
  • 1 cup of diced 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 florets
  • 2 cups of red potatoes
  • 2 T of vegan butter, olive oil, or ghee

Wednesday: *NEW* Easy Instant Pot Chicken Noodle Soup [Gluten Free]

21 Day Fix: 1 GREEN, 1 RED, 1/2-1 YELLOW, 1/2 TSP (per serving) | WW Blue: 3 or 5 points – see post (per serving) | [Recipe makes 4 servings]

Groceries:

  • 2 tsp olive or avocado oil
  • 1 small yellow onion or 1/2 of a large
  • 2 cups of diced carrots
  • 1 cup of diced celery
  • 5 cloves of garlic
  • 23 T of chopped fresh ginger
  • 1 tsp of turmeric powder
  • 1 lb of boneless chicken breast tenderloins, chicken breasts, or chicken thighs
  • 6 cups of low sodium chicken broth
  • 1 lemon (optional)
  • salt
  • black pepper
  • gluten-free egg noodles (I use 4 “nests” of this brand) or gluten free noodle shape of your choice
  • fresh herbs – parsley, thyme, oregano are my favorites

Thursday: 21 Day Fix Instant Pot Balsamic Pork Tenderloin or 21 Day Fix Crock Pot Balsamic Pork Tenderloin with Instant Pot Mashed Potatoes [Dairy Free] and your favorite veggie

Pork – 21 Day Fix: 1 RED, 1/2 TSP (per serving) | WW Blue: 6 points (per serving) | [Recipe makes 4 servings]

Potatoes – 21 Day Fix: 1 YELLOW, 2 TSP (per serving) | WW Blue: 4 points (per serving) | [Recipe makes 6-10 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
  • 1 T rice or arrowroot flour (can sub thickener of choice)

Potatoes

  • 35 pounds of russet, Yukon gold, or red potatoes
  • 1/41/3 cup of vegan butter or ghee (or regular butter if you aren’t dairy free)
  • 12 cups of chicken broth (or veggie broth for vegan)
  • garlic (optional)
  • salt & pepper

Friday: 21 Day Fix Honey Glazed Salmon | Weight Watchers Honey Glazed Salmon with 21 Day Fix Kung Pao Cauliflower

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

Cauliflower – 21 Day Fix: 1 GREEN, 1 TSP (per serving) | [Recipe makes 4 servings]

Groceries:

Salmon

  • 24 pieces of wild Alaskan salmon (I love Sockeye from Wegmans)
  • 1 lime
  • coconut oil
  • 3 T of coconut aminos (or low sodium soy sauce)
  • 2 T honey

Cauliflower

  • 1 large head of cauliflower (it should yield 4 cups of florets)
  • olive oil
  • 3 tablespoons coconut aminos
  • 3 tablespoons honey or maple syrup
  • 1.5 tablespoon rice vinegar
  • 2.5 teaspoons toasted sesame oil
  • ½ to 2 teaspoons chili garlic paste or sub sriracha, to taste (I used 1/2 tsp and then added more at the end)
  • 2 cloves garlic
  • 2 tsp of grated or minced ginger
  • scallions (optional garnish)