Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Meal Plan & Grocery List {Week of 4/19/21} | 21 Day Fix Meal Plan | WW Meal Plan

  • Author: Nancylynn

Description

Another 21 Day Fix Meal plan with freezer friendly meal ideas! This meal plan follows the freezer prep theme and continues to stock up on freezer meals- check out all the pro freezer tips!  WW points, printable grocery list, and meal planning spreadsheet included, too.


Ingredients

Scale

Breakfast: Chocolate Chia Pudding with berries OR Avocado toast with Instant Pot Hard Boiled Eggs (see meal plan spreadsheet for more details)

21 Day Fix: 1 ORANGE, 1/2 TSP,  2 sweetener TSP + 1 PURPLE (berries) (per serving) | WW: Green, Blue, Purple – 7 points (per serving) | [Recipe makes 4 servings]

Tip: If you want to eat chia pudding every day for breakfast, go for it!  If you want to eat avo toast some days and save the chia pudding for snack or dessert, that’s ok too! Just make sure you adjust your containers.

Groceries:

  • 1/2 cup Bob’s Red Mill chia seeds
  • 34 Tbsp. unsweetened cocoa powder or raw cacao powder
  • 1/4 tsp. salt
  • 1/2 tsp of cinnamon (optional)
  • 34 Tbsp. pure maple syrup or honey
  • 2 tsp. vanilla extract
  • 2 cups dairy free milk – almond or cashew are my favorites
  • berries

Monday: Lasagna Roll Ups

21 Day Fix: 1 1/4 RED, 3/4 GREEN, 1 BLUE, 1 YELLOW (per 2 rolls) | WW: Green- 15 points, Blue- 12 points, Purple- 8 points (per 2 rolls) | [Recipe makes 4 servings]

Groceries:

  • 8 whole wheat or GF lasagna noodles
  • olive oil spray
  • 1 pound ground sweet Italian chicken sausage (don’t like? Use lean ground beef or turkey)
  • 10 oz frozen chopped spinach OR 2 cups of of fresh spinach
  • 8 oz part skim ricotta or cottage cheese
  • 1/3 cup grated Parmesan cheese
  • 1 egg
  • salt and fresh pepper
  • sprinkle of crushed red pepper (optional)
  • homemade or 1 jar no sugar added tomato sauce
  • 1 cup mozzarella cheese

Tuesday:  Sheet Pan Nachos

21 Day Fix: 1 YELLOW, 1 RED, 1 GREEN, 1/2 BLUE, plus toppings (per 12 nachos) | WW: Purple – 9 points; Blue- 9 points; Green- 9 Points plus toppings (per 12 nachos) | [Recipe makes 4+ servings]

Groceries:

  • 8 corn tortillas
  • Olive or avocado oil cooking spray
  • 1 lb ground chicken, beef, or turkey
  • 1 cup of canned tomato sauce
  • ½ tsp salt
  • 12 T Salt Free Taco Seasoning
  • 2 cups of frozen cauliflower rice
  • 1/21 cup homemade or store bought pico de gallo or chopped cherry tomatoes
  • ⅔ cup freshly shredded sharp cheddar or your favorite cheese
  • optional toppings: diced avocado or guacamole, cilantro, jalapeños, plain greek yogurt

Wednesday: Grilled or Baked Chicken with broccoli + pasta with Healthy Alfredo Sauce

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

Rest of plate – 21 Day Fix: 1 RED, 1 GREEN, 1 YELLOW

Groceries:

  • 11 1/2 lb grilled or baked chicken
  • steamed broccoli
  • pasta of choice
  • 45 cloves of garlic
  • 1/2 tsp of olive oil or olive oil spray
  • 4 tsp butter, vegan butter, or ghee
  • 4 tsp gluten free or whole wheat flour
  • 1 3/4 cup original unsweetened almond or cashew milk
  • 1/4 cup freshly shredded white cheddar cheese
  • 1/3 cup freshly shredded Parmesan Reggiano cheese
  • 2 T Pecorino Romano cheese (or just sub extra Parmesan cheese)
  • Fresh ground pepper
  • 1/4 tsp salt + more to taste
  • a dash of nutmeg and fresh parsley for garnish (optional)

Thursday:Instant Pot Chicken Noodle Soup

21 Day Fix: 1 RED, 1 GREEN, 1/2 YELLOW, 1/2 TSP (per serving) | WW: Green – 5 points, Blue – 3 points, Purple – 2 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • 2 tsp olive or avocado oil
  • 1 small yellow onion or 1/2 of a large
  • 2 cups of diced carrots
  • 1 cup of diced celery
  • 5 cloves of garlic
  • 23 T of chopped fresh ginger
  • 1 tsp of turmeric powder
  • 1 lb of boneless chicken breast tenderloins, chicken breasts, or chicken thighs
  • 6 cups of low sodium chicken broth
  • juice of 1/2 lemon (optional)
  • salt
  • black pepper
  • gluten-free egg noodles or gluten free noodle shape of your choice
  • fresh herbs – parsley, thyme, oregano are my favorites

Friday: New York Strip Steak with Butternut Squash Mac and Cheese

Steak – 21 Day Fix: 1 RED, 1 TSP (per serving) | WW: Green, Blue, Purple – 8 points (per 8 oz. steak) | [Recipe makes 2-4 servings]

Mac & Cheese – 21 Day Fix: 1 YELLOW, 1/2 GREEN, 1 BLUE (per serving) | WW Freestyle: 9 points (per serving) | [Recipe makes 6 servings]

Groceries:

Steak

  • 2 Strip Steaks (about 8 oz and at least 1. 5 inches thick) – You can also use Ribeye or Filet Mignon
  • coarse Kosher or sea salt
  • coarse ground black pepper
  • olive oil
  • salted butter or ghee

Mac and Cheese

  • 3 cups gluten free rotini or penne pasta
  • 2 cups of low sodium chicken broth or water (for stovetop, follow pasta package directions)
  • ½ tsp dry mustard
  • ½ tsp garlic powder
  • ½1 tsp salt
  • 3 tsp butter
  • 3 cups frozen butternut squash (1 10oz frozen bag)
  • 2 cups of freshly shredded sharp cheddar cheese
  • 2T Pecorino Romano or parmesan cheese
  • optional – ¼ cup gluten free breadcrumbs