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Meal Plan & Grocery List {Week of 3/22/21} | 21 Day Fix Meal Plan | WW Meal Plan

  • Author: Nancylynn

Description

21 Day Fix Meal plan with five dinners and breakfast to help you plan your week and make it go more smoothly. This meal plan has a nice mix of different meals with very little prep so you can feel prepped for the week without spending a ton of time in the kitchen! WW points, printable grocery list, and meal planning spreadsheet included, too.


Ingredients

Scale

Breakfast: Healthy Carrot Cake Muffins + 4 slices Turkey Bacon OR 2 eggs

21 Day Fix: 1/2 YELLOW, 1/2 BLUE, 1/2 TSP, 1/3 PURPLE SWAP, 3 sweetener tsp per muffin (see recipe post for more container details) + 1 RED | WW: 5-7 points per muffin (see recipe post for point breakdown) | [Recipe makes 12 muffins]

Groceries:

  • 1 cup + 2 T oat flour (don’t have oat flour? Make your own by grinding oats in your food processor or blender!)
  • 1 cup packed almond flour
  • salt
  • ground cinnamon
  • ground nutmeg
  • ground ginger (optional)
  • baking soda
  • 2 eggs
  • 1/2 cup pure maple syrup
  • vanilla extract
  • 1/2 cup unsweetened almond milk (or milk of your choice)
  • 2 tablespoon coconut or avocado oil
  • 1 teaspoon apple cider vinegar (or fresh lemon juice)
  • 1 ¼ cups of grated carrots
  • (optional) ¼ cup of chopped nuts (walnuts or pecans)
  • (optional) ½ cup raisins
  • (optional) ⅓ cup of crushed pineapple very well drained
  • 6 triangles of Laughing Cow Creamy Light Cheese Wedges
  • 56 T Organic Powdered Sugar
  • Turkey bacon or eggs

Monday: Healthy Sausage, Bean, and Kale Skillet

21 Day Fix: 1 GREEN, 1 RED, 1/2 YELLOW, 1/2 BLUE (per serving) | WW: Green – 7 points, Blue – 6 points, Purple – 6 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • olive oil cooking spray
  • 1 package Italian chicken sausage (or make your own)
  • 3 cups of kale
  • 1 cup of canned chickpeas
  • 1 1/2 cups of crushed tomatoes
  • 1 tsp Italian seasoning
  • 2/3 cup shredded mozzarella cheese

Tuesday: Instant Pot Enchilada Pasta (with half amount of cheese)

Tip:  For top of the list, use quinoa, chickpea, or lentil pasta!

21 Day Fix: 1 RED, 1 1/2 GREEN, 1 YELLOW, 1/2 BLUE (per serving) | WW: Green – 8 points, Blue – 8 points, Purple – 5 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • 1lb lean grass fed ground beef (or sub ground turkey or ground chicken)
  • dried oregano
  • ground cumin
  • garlic powder
  • onion powder
  • chili powder
  • sprinkle of salt
  • 1/2 red onion
  • 2 bell peppers (any color)
  • 2 garlic cloves
  • 1 (8 or 10 oz) small can of tomato sauce
  • 1 (15oz) can of diced tomatoes with green chilies
  • 1 ½ cups of gluten free brown rice pasta (penne, ziti, spirals all work well)
  • ⅔ cup freshly shredded sharp cheddar cheese
  • fresh cilantro for garnish

Wednesday: Maple BBQ Chicken with Crispy Brussels Sprouts with Bacon, Parmesan, and Balsamic

Chicken- 21 Day Fix: 1 RED,  1 TSP (per serving) | WW: Green, Blue, Purple – 7 points (per serving) | [Recipe makes 4 servings]

Brussels – 21 Day Fix: 1 GREEN, 1 TSP, trace BLUE (per serving) | WW: Green, Blue, Purple – 3 points (per serving) | [Recipe makes 4 servings]

Groceries:

Chicken

  • 1 to 1.5 pounds of boneless, skinless chicken thighs
  • 1/2 cup tomato paste (about 6 oz can)
  • 1/4 cup of coconut aminos (or sub low sodium soy sauce)
  • 3 Tbsp pure maple syrup
  • 2 Tbsp apple cider vinegar
  • garlic powder
  • onion powder
  • sprinkle of sea or Himalayan salt and black pepper
  • optional – thickener of your choice (arrowroot, tapioca, cornstarch, etc)

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

Thursday: My Fave Burger Recipe + Burger Sauce with Homemade French Fries

Burger – 21 Day Fix: 1 RED, 1/2 GREEN, 1/2 BLUE, 1 1/2 TSP, 1 sweetener TSP (per serving) | WW: Green, Blue, Purple – 7 points (per serving) | [Recipe makes 4 serving]

Fries – 21 Day Fix: 1 YELLOW (per 1/2 c. serving) | WW: Green – 2 points, Blue – 2 points, Purple – ZERO points (per 1/2 c. serving) | [Recipe makes 8 servings]

Groceries:

Burger

  • 4 T organic, naturally sweetened ketchup
  • 2 teaspoons mayo
  • 1 1/4 lb lean ground beef
  • olive oil
  • coarse kosher or sea salt
  • (optional) dill burger pickles
  • iceberg or romaine lettuce for wrapping burger, or your favorite gluten free or whole wheat burger bun
  • sliced cheddar cheese
  • additional toppings: onions, tomatoes, bacon – whatever you love!

Fries

  • 4 Russet Potatoes
  • Avocado or Olive Oil
  • Fine Salt

Friday: Pan Seared Salmon with Maple Cider Kale Salad (Want to grill? Try Lemon Grilled Salmon instead!)

Salmon- 21 Day Fix: 1 RED, 1 1/2 TSP (per serving) | WW: Green – 7 points, Blue – 2 points, Purple – 2 points (per serving) | [Recipe makes 4 servings]

Salad – 21 Day Fix: 1 GREEN, 1 ORANGE plus toppings (per serving) | WW: Green, Blue, Purple – ZERO points plus dressing and toppings (per serving) | [Recipe makes 8 servings]

Tip:  This meal is delish with roasted Butternut Squash on top, too!

Groceries: 

Salmon

  • 4 wild caught salmon fillets (about 46 ounces each)
  • cooking oil spray
  • olive oil
  • butter, vegan butter, or ghee
  • 12 cloves of garlic
  • 1 lemon
  • salt and pepper to taste
  • chopped parsley (for garnish)

Salad

  • 1 bag of Sweet Kale Vegetable Salad Kit
    -or-
  • 8 oz Brussels sprouts
  • 2 cups finely chopped kale
  • 1 cup of broccoli slaw
  • 2 cups thinly sliced cabbage (I buy a small bag of pre sliced red cabbage)
  • Optional toppings – dried cranberries, chopped nuts or seeds, fruit (apples, clementines, pears, berries), goat cheese or feta cheese

Dressing

  • extra virgin olive oil
  • maple syrup
  • apple cider vinegar
  • Dijon mustard
  • salt and pepper
  • (optional) 1 tsp orange zest