Meal Plan & Grocery List {Week of 4/18/22}

A 21 Day Fix meal plan with an additional 4 week Gut Protocol meal plan included to help make your life easier. 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.

My kids don’t have a very long spring break here in PA…we actually like to call it a spring pause because it’s like a glorified long weekend. But the weather has been gorgeous and we are doing what we can to maximize the time! We had a lovely few days at a local resort for a fun staycation, and now we are doing Easter prep and getting ready for a weekend of volleyball for my oldest.

How to Make Your Easter Prep turn into Meal Prep

One thing I am doing now is getting my grocery order set for next week so I can fully enjoy the holiday and I am also looking for ways to make my Easter prep work for my week by prepping extra Carrot Cake Muffins for the week, and roasting extra sweet potatoes to use during the week when I am prepping my Sweet Potato Casserole. I also definitely plan to use those extra hard boiled eggs from our egg dying as snacks and breakfasts!

21 DF + 4WGP

Since so many of you are starting or finishing the 4 Week Gut Protocol this week’s meal plan once again 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! FYI- this is probably the last 4WGP meal plan but you can find the previous ones linked below.

**Important Note! Over the last few weeks we shared we are changing how we do grocery lists…starting last week, there will now be a weekly, itemized grocery list for email subscribers ONLY! So if you are not on my email list, you are missing out (but it’s not too late to sign up)! I also send out exclusive step-by-step prep tips for these meal plans in my weekly email which is basically gold IMO!

Gut Protocol folks – Check out these resources!

4.18.22 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!
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.
Previous 4WGP weekly meal plans – {Week of 4/11/22} | {Week of 3/28/22} | Adapted Vol 10 for 4WGP

For 21 Day FIX | Portion Fix Meal Plan Followers:

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:

If you feel like you need extra help with meal planning, come join the Confessions Facebook supporters group! Lots of extra help there plus members get the weekly spreadsheet on WEDNESDAYS before anyone else!! 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

IF YOU WANT A FULL PLAN, I HAVE TWELVE FREE COMPLETE PLANS THAT YOU CAN USE FOR YOUR WEEK:

FULL MEAL PLANS

OR, TRY A RECENT Portion Fix MEAL PLAN…

RECENT WEEKLY MEAL PLANS

DON’T FORGET TO CHECK YOUR INBOX!

Remember: Itemized PDF grocery list for the week is now sent via email along with step-by-step prep tips [exclusive for email subscribers only!] for these meal plans sent in my weekly email! Click to get on the list!

This week’s 21 Day Fix Meal Plan with 4 Week Gut Protocol resources-

A 21 Day Fix meal plan with an additional 4 week Gut Protocol meal plan included to help make your life easier. 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: Healthy Carrot Cake Muffin + Hard Boiled Eggs [sub Gluten Free Make Ahead Waffles + Berries for 4WGP]

21 Day Fix: 1/2 YELLOW, 1/2 BLUE, 1/2 TSP, 2 sweetener TSP, (per serving) | [Recipe makes 12 muffins] + 1 RED for eggs

Note: These container counts are only for carrots and nuts as mix ins - if you add others, be sure to count them!

Groceries:

1 cup + 2 T oat flour
1 cup packed almond flour
1/4 teaspoon salt
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp ground ginger (optional)
1 teaspoon baking soda
2 eggs
1/2 cup pure maple syrup
1 teaspoon vanilla extract
1/2 cup unsweetened almond milk (or milk of your choice)
2 tablespoon coconut or avocado oil (melted if using coconut)
1 teaspoon apple cider vinegar (or fresh lemon juice)
1 ¼– 1½ cups of grated carrots
¼ cup of chopped walnuts or pecans
Instant Pot Hard Boiled Eggs or Air Fryer Hard Boiled Eggs

Monday: Instant Pot Balsamic Chicken with zoodles

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

olive oil cooking spray
1–2lbs boneless, skinless chicken breast
1 (28oz) can of diced or crushed tomatoes
1/2 red onion
2 cloves of garlic
1/2 cup balsamic vinegar
1/2 tsp dried basil
1/2 tsp dried oregano
1/2 tsp garlic powder
salt
pepper
2 zucchini for zoodles

Tuesday: Instant Pot Flank Steak Tacos

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

Groceries:

1 –1 1/2lb flank steak
2 limes
2 tsp olive oil
2 cloves of garlic
1 tablespoon of salt-free taco seasoning
1 (10 oz.) can of diced tomatoes with green chilies
salt
4 Tbsp cilantro
2 cups of coleslaw mix
1/4 of a red onion
1/2 of a jalapeno
1–2 tsp maple syrup or honey
chili powder (optional)
corn tortillas (lettuce wrap or jicama wraps for 4WGP)
Optional toppings: avocado, cilantro, plain Greek yogurt

Wednesday: Instant Pot Lentil Sloppy Joes over baked sweet potato

21 Day Fix: 1 YELLOW, 1 GREEN, 1/3 TSP (per serving - 6 servings) 4WGP + Vegan 21 Day Fix: 1 1/2 GREEN, 1 RED B, 1/2 TSP (per serving - 4 servings)

Groceries:

2 tsp olive or avocado oil
1 cup of dry lentils
3 carrots
1 yellow onion
1 large bell pepper
3 cloves of garlic
1 (8 or 10 oz) can of tomato sauce
1 (6 oz) can of tomato paste
1 ¼ cups vegetable broth
1–2 T maple syrup
1–2 tsp chili powder
1 tsp cumin
¼ tsp salt
pinch smoked paprika
1–2 T Worcestershire sauce or gluten free soy sauce/coconut aminos
2-3 sweet potatoes

Thursday: Chicken Parmesan Pasta [Modified for 4WGP]

21 Day Fix: 1 YELLOW, 1 RED, ¾ GREEN, 2/3 or 1/2 BLUE, 1/3 TSP (per serving) | [Recipe makes 4 servings]

Tip for FIXers: Use 2/3 cup mozzarella to keep it at 1/2 blue and be able to eat your carrot cake muffins too!

Tip for 4WGP: You can still enjoy this with chickpea or quinoa pasta, then omit cheese all together, or cook and then take your portion out before adding cheese for the rest of your family at the end!

Groceries:

2 lbs chicken breast tenderloins
salt, pepper, and garlic powder
½ onion
2 tsp olive oil
3 cloves garlic
2 ¼ cups of gluten free pasta
1 (28oz) can crushed tomatoes
2 T fresh basil (or 1 tsp dried)
1 tsp oregano
1 cup of freshly shredded or cubed mozzarella (can reduce to 2/3 cup) (omit for 4WGP)
⅓ cup of Pecorino Romano or high quality Parmesan Cheese (omit for 4WGP)
(Optional) ¼ cup breadcrumbs (omit for 4WGP)