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Meal Plan & Grocery List {Week of 4/12/21} | 21 Day Fix Meal Plan | WW Meal Plan

  • Author: Nancylynn

Description

Looking for a 21 Day Fix Meal plan with freezer friendly meal ideas? Prep once, eat twice with this meal plan full of easy freezer meals.  WW points, printable grocery list, and meal planning spreadsheet included, too.


Ingredients

Scale

Breakfast: Baked Oatmeal Jars

Tip: Make a double batch and follow the baking dish directions in the post!

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]

Groceries:

  • 1 1/3 cup old fashioned rolled oats (we use gluten free)
  • 1 T chia seeds
  • 1 tsp cinnamon
  • ½ tsp 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: Asian Chicken Meatballs with Cauliflower Rice and Green Beans

21 Day Fix : 1 RED, 1/2 TSP, 3 sweetener TSP (per serving) |  WW Freestyle: 6 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • Cooking oil spray
  • 1lb ground chicken (98% fat free for WW)
  • 1 T coconut aminos
  • 1 egg
  • 2 T minced green onions
  • 1 T minced ginger
  • 1 clove of garlic
  • ½ cup of matchstick carrots
  • ¼ cup gluten free or whole wheat panko breadcrumbs
  • ½ tsp sea or Himalayan salt
  • 1/4 cup of honey
  • 1/3 cup of coconut aminos
  • 1 T tomato paste
  • 2 tsp coconut oil (use 1 tsp for WW)
  • 1/2 tsp sea salt
  • 2 cloves of garlic
  • 1 T fresh ginger
  • a dash of crushed red pepper
  • 2 tsp gluten-free flour (only needed for IP cooking method) (sub arrowroot or tapioca for paleo, sub whole wheat if no other dietary restrictions)
  • Cauliflower rice (frozen or fresh)
  • Green beans (frozen or fresh)

Tuesday:  Instant Pot Enchilada Pasta

21 Day Fix : 1 RED, 1/2 GREEN, 1 YELLOW, 1 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)
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 2 teaspoons chili powder
  • sprinkle of salt
  • 1/2 diced red onion
  • 2 bell peppers diced (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)
  • 1 ⅓ cup freshly shredded sharp cheddar cheese (I used a full cup and then added more on top)
  • fresh cilantro for garnish

Wednesday: Instant Pot Chicken Curry and Rice with green beans

21 Day Fix: 1 YELLOW, 1 RED, 1/2 GREEN, 1/2 TSP, 1/4 BLUE (per serving) | WW: Green – 10 points, Blue – 8 points, Purple – 3 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • 2 tsp avocado or coconut oil
  • 2T ginger
  • 23 cloves of garlic
  • 1+ T yellow curry powder
  • 1 cup brown rice
  • 1 1/4 cup chicken broth or stock
  • 2 + cups of frozen butternut squash
  • 1lb boneless chicken tenders or chicken thighs
  • 1/3 cup Coconut milk
  • salt
  • Garnish with green onion + cilantro if you have them

Thursday: Sloppy Joe Stuffed Sweet Potatoes

21 Day Fix: 1 RED, 1 GREEN, 1 YELLOW, optional BLUE (per serving) | WW Freestyle: 7 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • 2 baked sweet potatoes
  • 1 lb lean ground turkey or beef
  • 1/4 onion
  • 1 green pepper
  • 1 clove of minced garlic
  • 1/2 tsp chili powder
  • 1/2 tbs cumin
  • 1 tbs honey (or slightly more to taste)
  • 1 14 oz can of diced tomatoes
  • 1 (6 oz) can of tomato paste

Friday: Low Carb Cheesy Chicken and Broccoli Casserole

21 Day Fix: 1 GREEN, 1 RED, 1 BLUE, 1 TSP (per serving) | WW Freestyle: 6 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • 2 cups of cauliflower rice
  • 2 cups of broccoli florets
  • 1 lb of chicken tenderloins
  • 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

Notes

Don’t forget to use the “2x” button to easily double your ingredients to stock your freezer!  Just pick 1-2 meals you love to eat, and prepare a double batch for a busy night or when you just don’t feel like cooking!