Here’s a 21 Day Fix Meal plan with dinners, lunch, and breakfast, using mostly pantry ingredients. WW Blue points, printable grocery list, and meal planning spreadsheet included, too. This post contains affiliate links for products I’m obsessed with.
Things are always changing these days. New restrictions and recommendations, online school starting for my kids, and even virtual therapy for my son. It’s amazing all we are accomplishing- from a safe social distance!
I’m doing my best to keep myself sane by limiting the news coverage I’m watching or reading, soaking in every minute of sunshine we get, and trying to be grateful for this gift of time we have.
To help with all the changes I’m trying to keep it business as usual here with weekly meal plans. So just like last week, I looked at my new Healthy Pantry Staples Recipes post for some inspo and am looking forward to the yummy options here. Before you head to the store, or make your online grocery order, make sure you check Healthy Pantry Staples and Shelf Stable Fruits, Veggies, and Protein and stock up/replenish accordingly!
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 in your store, that’s ok. We are all just doing our best. Swap out what you need, and the containers will auto adjust! (Don’t forget to make a copy of the spreadsheet – you won’t be able to access it any other way.).
Having a plan always makes me feel better. I hope it helps you too.
If you want a full plan, I have five FREE complete plans that you can use for your week:
21 Day Fix Full Meal Plan {Week of 3/9/20} | All Plans | Printable
21 Day Fix Full Meal Plan {Week of 1/6/20} | All Plans | Printable
21 Day Fix Full Meal Plan {Week of 12/2/19} | All Plans | Printable
21 Day Fix Full Meal Plan & Grocery List {52} Jan-YOU-ary 5-Day Full Meal Plan | Printable
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!
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This week’s 21 Day Fix meal plan and WW Meal plan-
21 Day Fix: 1 YELLOW, 1 PURPLE, 2 sweetener TSP (if you use chocolate chips, be sure to count a treat swap)(per 2 muffins) | WW Blue: 5 points (per 2 muffins) | [Recipe makes 6 servings]
Groceries:
- 1 ¾ cup of Bob’s Red Mill Gluten Free Old Fashioned Rolled Oats
- salt
- gluten-free baking soda
- ground cinnamon
- 1/2 cup of unsweetened applesauce
- 1/4 cup honey or maple syrup
- 2 eggs
- 1 rounded cup mashed ripe bananas (about 3 medium or 2 large bananas – and get them super ripe and sweet)
- ¼ cup unsweetened vanilla almond milk
- 1 teaspoon vanilla extract
- Cooking oil spray
- optional toppings: dark chocolate chips, blueberries, diced strawberries, diced bananas and walnuts
Lunch: Make it work for you! My go-to at-home ideas: eat leftovers, clean out the fridge, eggs or egg salad, or find something from the pantry. Most importantly, just make sure you eat!
Monday: 21 Day Fix Pulled Pork with Maple BBQ Sauce {Crock Pot/Instant Pot} or 21 Day Fix Instant Pot Maple BBQ Chicken (Slow Cooker Option) with Freezer Friendly Instant Pot Brown Rice and your favorite veggies
Pork 21 Day Fix: 1 RED, 1/4 TSP, 1 sweetener tsp (per serving) | WW Blue: 8 points (per serving) | [Recipe makes 6-8 servings]
Chicken 21 Day Fix: 1 RED, 1 tsp (per serving) | WW Blue: 8 points (per serving) | [Recipe makes 4 servings]
Rice 21 Day Fix: 1 YELLOW (per 1/2 c. serving) | WW Blue: 2 points (per 1/2 c. serving) | [Recipe makes as many servings as you want]
Groceries:
Pork
- olive oil
- 3–4 pound pork shoulder or roast, or sub 2 -3 pound pork tenderloin
- 2 cloves of garlic
- 1/2 sliced onion (optional)
- sea or Himalayan salt
- pepper
- garlic powder
- 1 cup chicken or veggie stock
- 1/2 cup tomato paste
- 1/4 cup of coconut aminos
- 3 Tbsp pure maple syrup
- 2 Tbsp apple cider vinegar
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- sprinkle of sea or Himalayan salt and black pepper
Chicken
- 1 to 1.5 pounds of boneless, skinless chicken thighs
- 1/2 cup tomato paste
- 1/4 cup of coconut aminos (or sub low sodium soy sauce if not gluten-free)
- 3 Tbsp pure maple syrup
- 2 Tbsp apple cider vinegar
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- sprinkle of sea or Himalayan salt and black pepper
- optional – thickener of your choice (arrowroot, tapioca, cornstarch, etc)
Rice
- Brown rice
- Cooking oil spray
Tuesday: *New* 5 Ingredient Instant Pot Chili [21 Day Fix | WW]
21 Day Fix: 1 RED, 1 YELLOW, 1 1/2 GREEN plus additions/toppings (per serving) | WW: Green- 5 points, Blue & Purple- 0 points plus additions /toppings (per serving) | [Recipe makes 4 servings]
Groceries:
- 1/2 – 1 lb ground meat (can sub diced chicken or omit if you don’t have meat)
- 1 small onion
- 2 cups of canned beans – whatever you have on hand (freeze any extra)
- 3 (14 oz) cans of tomatoes – whatever you have on hand. I used 1 can of diced tomatoes with green chilies, 1 can of diced tomatoes, and 1 can of tomato sauce
- 21 Day Fix Salt Free Taco Seasoning or Chili Powder if you don’t have the other seasonings
- salt
- Optional Additions (if you have them)
- minced garlic
- chopped bell peppers
- extra beans
- frozen corn
- stir-ins: rice, quinoa, pasta (stir in after the pasta cooks)
- toppings: cheese, avocado, plain Greek yogurt, cilantro, crushed tortilla chips
Wednesday: Low Carb Cheesy Chicken and Broccoli Casserole | 21 Day Fix Cheesy Chicken and Broccoli Casserole
21 Day Fix: 1 GREEN, 1 RED, 1 BLUE, 1 TSP (per serving) | WW Blue: 6 points (per serving) | [Recipe makes 4 servings]
Groceries:
- 2 cups of cauliflower rice
- 2 cups of broccoli florets
- 1 lb of chicken tenderloins, cut into bite sized pieces
- 4 tsp of rice flour or gf flour blend
- 4 tsp vegan butter or ghee
- 1 cup of unsweetened original almond milk
- 1 1/3 cups shredded cheddar cheese (use Daiya for dairy free!)
- Himalayan salt
Thursday: Instant Pot Chicken Tortilla Soup {21 Day Fix} or Crock Pot Chicken Tortilla Soup {21 Day Fix}
21 Day Fix: 1/2 RED, 1/2 GREEN, 1 YELLOW (per serving) | WW Blue: 1 point (per serving) | [Recipe makes 6 servings]
Groceries:
- 1 1/4 lb raw boneless skinless chicken breasts (about 3–4 Breasts)
- 10 oz. diced tomatoes with green chilies
- 14.5 oz. diced tomatoes (no salt added)
- 1 cup corn
- 1 cup black beans (no salt added)
- 1 medium onion
- 1 jalapeno
- 2 cloves garlic
- 4 cups of organic, low sodium chicken broth or stock
- ground cumin
- chili powder
- Himalayan salt
- black pepper
- organic corn tortillas
- olive oil cooking spray
- Himalayan salt
- Optional toppings – avocado, cheese, lime, Greek yogurt, cilantro
Friday: Instant Pot Mac and Cheese {Gluten-free}| 21 Day Fix Instant Pot Mac and Cheese {Weight Watchers Freestyle} (can add tuna)
21 Day Fix: 1 1/3 YELLOW, 1/3 GREEN, 1 BLUE, 1/2 tsp(per serving) | WW: 6 points (per serving) | [Recipe makes 8 servings]
Tip: This tastes great with canned tuna to add a little protein! Adding peas turns it into a version of Tuna Noodle Casserole, too!
Tip for FIXers: If you are following plan A, and using the breakfast option as written on this plan, you may need to adjust your portion slightly to not go over on your yellows for the day!
Groceries:
- 1 head of cauliflower
- 2 1/2 cups of chicken broth (can sub water)
- 3 cups of elbow pasta (I used a 12 oz box of gluten free Barilla)
- 4 tsp of vegan butter or ghee (can sub regular butter)
- 2 1/2 cups of freshly shredded sharp cheddar cheese
- 2 T pecorino romano (optional, but highly recommended!)
- garlic powder
- dry mustard
- Himalayan salt
Meal Plan & Grocery List {Week of 3/30/20} | 21 Day Fix Meal Plan | WW Meal Plan
Description
Here’s a 21 Day Fix Meal plan with dinners, lunch, and breakfast, using mostly pantry ingredients. WW Blue points, printable grocery list, and meal planning spreadsheet included, too.
Ingredients
21 Day Fix: 1 YELLOW, 1 PURPLE, 2 sweetener TSP (if you use chocolate chips, be sure to count a treat swap)(per 2 muffins) | WW Blue: 5 points (per 2 muffins) | [Recipe makes 6 servings]
Groceries:
- 1 ¾ cup of Bob’s Red Mill Gluten Free Old Fashioned Rolled Oats
- salt
- gluten-free baking soda
- ground cinnamon
- 1/2 cup of unsweetened applesauce
- 1/4 cup honey or maple syrup
- 2 eggs
- 1 rounded cup mashed ripe bananas (about 3 medium or 2 large bananas – and get them super ripe and sweet)
- ¼ cup unsweetened vanilla almond milk
- 1 teaspoon vanilla extract
- Cooking oil spray
- optional toppings: dark chocolate chips, blueberries, diced strawberries, diced bananas and walnuts
Lunch: Make it work for you! My go-to at-home ideas: eat leftovers, clean out the fridge, eggs or egg salad, or find something from the pantry. Most importantly, just make sure you eat!
Monday: 21 Day Fix Pulled Pork with Maple BBQ Sauce {Crock Pot/Instant Pot} or 21 Day Fix Instant Pot Maple BBQ Chicken (Slow Cooker Option) with Freezer Friendly Instant Pot Brown Rice and your favorite veggies
Pork 21 Day Fix: 1 RED, 1/4 TSP, 1 sweetener tsp (per serving) | WW Blue: 8 points (per serving) | [Recipe makes 6-8 servings]
Chicken 21 Day Fix: 1 RED, 1 tsp (per serving) | WW Blue: 8 points (per serving) | [Recipe makes 4 servings]
Rice 21 Day Fix: 1 YELLOW (per 1/2 c. serving) | WW Blue: 2 points (per 1/2 c. serving) | [Recipe makes as many servings as you want]
Groceries:
Pork
- olive oil
- 3–4 pound pork shoulder or roast, or sub 2 -3 pound pork tenderloin
- 2 cloves of garlic
- 1/2 sliced onion (optional)
- sea or Himalayan salt
- pepper
- garlic powder
- 1 cup chicken or veggie stock
- 1/2 cup tomato paste
- 1/4 cup of coconut aminos
- 3 Tbsp pure maple syrup
- 2 Tbsp apple cider vinegar
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- sprinkle of sea or Himalayan salt and black pepper
Chicken
- 1 to 1.5 pounds of boneless, skinless chicken thighs
- 1/2 cup tomato paste
- 1/4 cup of coconut aminos (or sub low sodium soy sauce if not gluten-free)
- 3 Tbsp pure maple syrup
- 2 Tbsp apple cider vinegar
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- sprinkle of sea or Himalayan salt and black pepper
- optional – thickener of your choice (arrowroot, tapioca, cornstarch, etc)
Rice
- Brown rice
- Cooking oil spray
Tuesday: *New* 5 Ingredient Instant Pot Chili [21 Day Fix | WW]
21 Day Fix: 1 RED, 1 YELLOW, 1 1/2 GREEN plus additions/toppings (per serving) | WW: Green- 5 points, Blue & Purple- 0 points plus additions /toppings (per serving) | [Recipe makes 4 servings]
21 Day Fix Container Count: 1 red, 1 yellow, 1.5 green (per serving) plus additions/toppings
WW Green: 5 points* per serving plus additions/toppings
WW Blue: 0 points* per serving plus additions/toppings
WW Purple: 0 points* per serving plus additions/toppings
Groceries:
- 1/2 – 1 lb ground meat (can sub diced chicken or omit if you don’t have meat)
- 1 small onion
- 2 cups of canned beans – whatever you have on hand (freeze any extra)
- 3 (14 oz) cans of tomatoes – whatever you have on hand. I used 1 can of diced tomatoes with green chilies, 1 can of diced tomatoes, and 1 can of tomato sauce
- 2 T 21 Day Fix Salt Free Taco Seasoning or 2 T Chili Powder if you don’t have the other seasonings
- 1/2 tsp salt
- Optional Additions (if you have them)
- minced garlic
- chopped bell peppers
- extra beans
- frozen corn
- stir-ins: rice, quinoa, pasta (stir in after the pasta cooks)
- toppings: cheese, avocado, plain Greek yogurt, cilantro, crushed tortilla chips
Wednesday: Low Carb Cheesy Chicken and Broccoli Casserole | 21 Day Fix Cheesy Chicken and Broccoli Casserole
21 Day Fix: 1 GREEN, 1 RED, 1 BLUE, 1 TSP (per serving) | WW Blue: 6 points (per serving) | [Recipe makes 4 servings]
Groceries:
- 2 cups of cauliflower rice
- 2 cups of broccoli florets
- 1 lb of chicken tenderloins, cut into bite sized pieces
- 4 tsp of rice flour or gf flour blend
- 4 tsp vegan butter or ghee
- 1 cup of unsweetened original almond milk
- 1 1/3 cups shredded cheddar cheese (use Daiya for dairy free!)
- Himalayan salt
Thursday: Instant Pot Chicken Tortilla Soup {21 Day Fix} or Crock Pot Chicken Tortilla Soup {21 Day Fix}
21 Day Fix: 1/2 RED, 1/2 GREEN, 1 YELLOW (per serving) | WW Blue: 1 point (per serving) | [Recipe makes 6 servings]
Groceries:
- 1 1/4 lb raw boneless skinless chicken breasts (about 3–4 Breasts)
- 10 oz. diced tomatoes with green chilies
- 14.5 oz. diced tomatoes (no salt added)
- 1 cup corn
- 1 cup black beans (no salt added)
- 1 medium onion
- 1 jalapeno
- 2 cloves garlic
- 4 cups of organic, low sodium chicken broth or stock
- ground cumin
- chili powder
- Himalayan salt
- black pepper
- organic corn tortillas
- olive oil cooking spray
- Himalayan salt
- Optional toppings – avocado, cheese, lime, Greek yogurt, cilantro
Friday: Instant Pot Mac and Cheese {Gluten-free}| 21 Day Fix Instant Pot Mac and Cheese {Weight Watchers Freestyle} (can add tuna)
21 Day Fix: 1 1/3 YELLOW, 1/3 GREEN, 1 BLUE, 1/2 tsp(per serving) | WW: 6 points (per serving) | [Recipe makes 8 servings]
Tip: This tastes great with canned tuna to add a little protein! Adding peas turns it into a version of Tuna Noodle Casserole, too!
Tip for FIXers: If you are following plan A, and using the breakfast option as written on this plan, you may need to adjust your portion slightly to not go over on your yellows for the day!
Groceries:
- 1 head of cauliflower
- 2 1/2 cups of chicken broth (can sub water)
- 3 cups of elbow pasta (I used a 12 oz box of gluten free Barilla)
- 4 tsp of vegan butter or ghee (can sub regular butter)
- 2 1/2 cups of freshly shredded sharp cheddar cheese
- 2 T pecorino romano (optional, but highly recommended!)
- garlic powder
- dry mustard
- Himalayan salt
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