A 21 Day Fix meal plan with a spin-off 4 week Gut Protocol meal plan to get you started on the right foot. Not doing Gut Protocol? No problem. We’ve got you covered with five dinners and a breakfast, WW personal points, and meal planning spreadsheet included, too. This post contains affiliate links for products I’m obsessed with.
**Important Note! We are changing how we do grocery lists…there will now be a weekly, itemized grocery list (YAY!!) for my plans, BUT starting in April, these lists will be for email subscribers ONLY! So if you are not on my email list, you might want to get on it STAT. I also send out exclusive step-by-step prep tips for these meal plans in my weekly email which is basically gold IMO! You can find the link to this week’s grocery list PDF in the middle of this post, before the individual recipes.
Happy Friday! It’s chilly here, but the sun is shining and I love seeing the buds opening up on my trees. But my poor girl is home with major allergy symptoms. She definitely takes after her momma there. 😩 Any natural allergy remedies that work for kiddos? If you have an idea, I would love to hear it!
Anyway, there was a HUGE response to my latest post for the 4 Week Gut Protocol (if you missed the email, just click to read the post!) so this week’s meal plan includes meals that work for BOTH the 21DF Containers + for Gut Protocol! In fact, if you are following 4WGP, the spreadsheet for this week’s meal plan includes ideas for breakfast, lunch, snacks, and dinner! It’s basically a full plan! 🙌.
If you are just here for meal plan ideas, be sure to check both plans for lots of inspo!
Gut Protocol folks – SOO many little bonuses for you this week to get you started on this program with tons of success!
- 3.28.22 Plan at a Glance – GUT PROTOCOL version – This week’s meal plan with BONUS lunch and snacks already filled in for you! Plan A is completed, but for Plans B-E, you will have to level up the containers. Once you open and make a copy of the document, find your plan, scroll to the bottom to see what containers you need to fill in for the rest of the day!
- 3.28.22 [4WGP] CoaFF Meal Plan Grocery List (Updated) – Itemized grocery list in PDF format for this week’s 4WGP meal plan – just print and head to the store or schedule your grocery order!
- 4 Week Gut Protocol + Recipe Ideas – Did you see this post explaining the program PLUS how to use Confessions recipes for 4WGP?
- 4WGP Self Calculating Spreadsheet Template – A blank template you can use to make your own 4WGP meal plan in the future.
- 4WGP Vegan Plan Self Calculating Spreadsheet Template – A blank template for the vegan plan that you can use to make your own 4WGP meal plan in the future.
If you feel like you need extra help with meal planning, come join the Confessions Facebook supporters group! Lots of extra help there!
For regular FIXers – all five dinners and a breakfast are already loaded into a 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! Note: Click the spreadsheet link, make a copy when prompted, and save it to your computer (won’t work quite as well on a phone).
If paper and pencil is more your thing:
Hope you 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
- Updated 21 Day Fix Food List; Free Printable
- 21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]
- How to Calculate Container Counts for the 21 Day Fix
- 21 Day Fix Snacks | Healthy Snack Ideas
IF YOU WANT A FULL PLAN, I HAVE TWELVE FREE COMPLETE PLANS THAT YOU CAN USE FOR YOUR WEEK:
OR, TRY A RECENT Portion Fix MEAL PLAN…
DON’T FORGET TO CHECK YOUR INBOX!
I send out exclusive step-by-step prep tips for these meal plans in my weekly email! Click to get on the list!
This week’s 21 Day Fix Meal Plan with 4 Week Gut Protocol resources
Click this link for the 21 Day Fix Grocery List PDF – 3.28.22 CoaFF Meal Plan Grocery List
Click this link for the 4 Week Gut Protocol Grocery List PDF – 3.28.22 [4WGP] CoaFF Meal Plan Grocery List (Updated)
Meal Plan & Grocery List {Week of 3/28/22}
A 21 Day Fix meal plan with a spin-off 4 week Gut Protocol meal plan to get you started on the right foot. Not doing Gut Protocol? No problem. We've got you covered with five dinners and a breakfast, WW personal points, and meal planning spreadsheet included, too.
Breakfast: Sheet Pan Breakfast (sub butternut squash) + extra turkey bacon or top with 1 egg
21 Day Fix: 2 GREEN, 1 RED, 1 TSP (per serving) | [Recipe makes 4 servings]
Groceries:
- 8 slices of all natural nitrate-free turkey baconÂ
- 1/4 of a red onion
- 4 cups cubed butternut squash (can sub frozen)
- 4 cups of Brussels sprouts
- 4 tsp olive oil
- Himalayan or sea salt
- extra bacon or eggs
Friday breakfast:Steel Cut Oats with turkey bacon or eggs
21 Day Fix: 1 YELLOW, 1 RED (per serving)
Groceries:
Steel cut oats
4 slices nitrate free Turkey bacon or 2 eggs
Monday: Instant Pot Chicken Wild Rice Soup
21 Day Fix : 1 RED, 1 GREEN, 1 YELLOW, 1/3 BLUE, 1 TSP (per serving) | [Recipe makes 6 servings]
Groceries:
- 2 T butter (sub oil or ghee for 4WGP)
- 1/2 yellow onion
- 1 1/2 cups of carrots
- 1 1/2 cups of celery
- 3 cloves of garlic
- 8 oz sliced mushrooms
- 1 cup wild rice rice
- 1 1/2lb chicken tenderloins or chicken breasts
- 5 cups low sodium chicken broth
- 1 tsp poultry seasoning
- 1/2 tsp dried thyme
- 1/2 tsp salt
- 2/3 cup canned coconut cream or canned coconut milk
Tuesday: 5 Ingredient Instant Pot Chili (with specific ingredient mods - see below)
21 Day Fix : 1 RED, 2 GREEN, 1 YELLOW, 1 BLUE (per serving) | [Recipe makes 4 servings]
Groceries:
- 1 lb ground chicken
- 1 small onion
- 3 cups of canned beans – whatever you have on hand
- 3 (14 oz) cans of tomatoes – whatever you have on hand (diced, crushed, sauce, etc.)
- 2 Tbsp 21 Day Fix Salt Free Taco Seasoning or 2 Tbsp Chili Powder
- 1/2 tsp salt
- 2 bell peppers
- 1-2 avocados
Wednesday: Simple Stir Fry with Chicken and Veggies
21 Day Fix: 1 RED, 1 GREEN, 1/4 TSP (per serving) | [Recipe makes 4 serving]
Groceries:
- 4 cups of veggies of your choice
- 1 lb Boneless chicken breast
- 3 cloves of garlic
- 1 lemon
- 3Â TÂ coconut aminos
- 1/2 cup chicken broth
- 1 tsp fresh ginger
- 1 tsp coconut oil
- cooking spray
Wednesday side: Freezer Friendly Instant Pot Brown Rice
21 Day Fix: 1 YELLOW (per serving) | [Recipe makes varied servings]
Groceries:
- cooking oil spray
- brown rice
Thursday: New York Strip Steak
21 Day Fix: 1 RED, 1 TSP (1/2 tsp if omitting butter) (per serving) | [Recipe makes 4 servings]
Groceries:Â Â
- 2 Strip Steaks (about 8 oz each and at least 1.5 inches thick) You can also use Ribeye or Filet Mignon
- coarse Kosher or sea salt
- coarse ground black pepper
- 2 tsp olive oilÂ
- 1 tsp salted butter (omit for 4WGP)
Thursday sides: Sautéed Zucchini + Brown Rice
Zucchini - 21 Day Fix: 1 GREEN, 1/2 TSP (per serving) | [Recipe makes 4 servings]
Rice- 21 Day Fix: 1 YELLOW (per serving) | [Recipe makes varied servings]
Groceries:Â Â
- 2 -3 large zucchini and/or yellow squash
- 2 tsp olive oil
- Salt and pepper
- (Optional garnish) Parmesan cheese and fresh herbs
Friday: Lemon Grilled Salmon
21 Day Fix: 1 RED, 1 TSP (per serving) | [Recipe makes 4 servings]
Groceries:
- 1 1/4Â pounds of wild Alaskan Salmon
- 4 tsp olive oil
- 1 lemon
- Himalayan salt
Friday side: Greek Pasta Salad
21 Day Fix: 1 YELLOW, 1 GREEN, 1 ORANGE (per serving) | [Recipe makes 6 servings]
Groceries:
- 3 cups cooked whole wheat or GF pasta
- 2 cups cucumber (about 1 large)
- 2 cups broccoli florets
- 1 1/2 cups grape tomatoes
- 1/4 of a red onion
- 1 cup of feta cheese crumbles (omit for 4WGP)
- 20Â olives (I used kalamata)
- 2 lemons
- 6Â T olive oil
- 4Â T red wine vinegar
- sprinkle of salt and fresh pepper
- 1 T fresh or 1/2 tsp dried oregano
- 1 T fresh or 1/2 tsp dried basil
- sprinkle of garlic powder
Trisha Romero says
Yum – this looks so good! I’m on day 4 of the gut protocol and so excited to have found this plan for next week.
Question on the grocery list – does it also include the Lunch that you put in the week’s meal plan? Instant Pot Ratatouille? I also saw the sunflower seeds/pumpkin sees on the list so does that mean the list includes the lunch/snack ideas?
Nancylynn says
Hi! Yes, lunch and snack ideas are all included on this grocery list!
Khristy says
You are a lifesaver with making the meal plans for the gut protocol. All of your recipes have been fantastic!
Nancylynn says
Thank you so much!! Glad it has been helpful!
Julianne says
Thank you so much for making a 4WGP meal plan! My husband and I are set for the week now 🙂