Looking for a 21 Day Fix meal plan with delicious dinners for springtime weather? 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.
Happy Friday, friend! And welcome to another weekly Meal Plan! After 4 Weeks of including Meal Plans for the 4 Week Gut Protocol, we are going back to business as usual with a traditional meal plan this week. BUT, if you are still following GP or beginning reintroduction, each of these recipes can be modified to fit! They are already gluten and corn free, and if you leave off the cheese, you are good to go!
This week’s plan includes several of my favorite side dishes – No Mayo Cole Slaw in my BBQ Chicken Dinner and my Loaded Cauliflower Mash. Both are awesome leftover and also make the perfect match for the flavor profiles of any of the dinners!
If you need a lunch idea, I am thinking a Taco Salad with my Cauliflower Taco Meat would be perfecto! The other recipe I have been dreaming about is this Mediterranean Salad – love, love, love the easy tzatziki dressing!
**Important Note! Over the last month we have changed how we do grocery lists…there is now a weekly, itemized grocery list for email subscribers ONLY! I also send out exclusive step-by-step prep tips for these meal plans in my weekly email which makes the week go SOO much smoother in the prep department. It’s not too late to become an email subscriber and get these resources. Just click the link to join!
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!
Gut Protocol folks – Check out these resources!
This week’s plan is not specific to 4WGP but could work with some creative thinking and quick swaps. Let us know if you need some help adapting the plan. If you want a plan already done for you, check out the previous 4WGP weekly meal plans and resources:
- 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 4/18/22} | {Week of 4/11/22} | {Week of 3/28/22} | Adapted Vol 10 for 4WGP
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!
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-
Meal Plan & Grocery List {Week of 4/25/22}
Looking for a 21 Day Fix meal plan with delicious dinners for springtime weather? We've got you covered with five dinners and a breakfast, WW personal points, and meal planning spreadsheet included, too.
Breakfast: Cheesy Bacon Breakfast Bites
- 8 free range organic eggs
- 1/4 cup of almond milk
- 1/2 onion
- 8 slices of turkey bacon
- 1 1/2 cups of fresh spinach
- 1 cup of diced mushrooms
- 1 cup of shredded cheddar, feta, or other cheese of your choice
- Sea or Himalayan salt
- Fresh cracked black pepper
- Coconut oil spray
Monday: Krispie Baked Chicken
- 1 lb chicken tenderloins
- 2 eggs
- 2 cups of brown rice cereal (can sub GF or whole wheat panko)
- Himalayan salt
- garlic powder
- sprinkle of pepper
- olive oil cooking spray
Monday side: Instant Pot Loaded Cauliflower Mash
- 8 slices of turkey bacon
- 1 head of cauliflower
- 2 T parm cheese
- 4 tsp butter
- 1/4 tsp salt
- fresh chives
- ⅔ cup shredded cheddar cheese
- 1 cup broth (can sub water)
Tuesday: Healthy Instant Pot Chili Mac
- 2 tsp olive oil
- 1 lb ground lean turkey or lean ground beef
- 1 onion
- 2 bell peppers (any color)
- 1 small zucchini
- 3 cloves garlic
- 1 cup canned kidney beans
- 1 ½ cups uncooked gluten free elbows
- 2 teaspoons chili powder
- 1 ½ teaspoons cumin
- ¼ teaspoon salt
- 1 (14oz) can tomato sauce
- 1 (14 oz) can mild diced tomatoes with green chilis
- ⅔ cup of shredded sharp cheddar cheese
- cilantro (optional garnish)
Wednesday: Instant Pot BBQ Chicken with No Mayo Coleslaw and/or leftover cauli mash
Groceries:
Chicken
- 6 oz. can tomato paste
- 1/4 cup of coconut aminos (can sub low sodium soy sauce if not gluten-free)
- 3 Tbsp pure maple syrup
- 2 Tbsp apple cider vinegar
- ½ Tbsp yellow mustard
- garlic powder
- onion powder
- sea or Himalayan salt
- black pepper
- paprika
- 1 lb (2 if doubling for Thursday) of boneless, skinless chicken tenderloins or breasts
Slaw
- 3 T cilantro
- 4 cups of coleslaw mix (or chop your own cabbage)
- 1/4 of a red onion
- 1 jalapeno
- 4 tsp maple syrup or honey
- 2 limes
- 1 tsp olive oil
- Sprinkle of salt
Thursday: BBQ Chicken Stuffed Zucchini Boats
- 2 large zucchini
- olive oil cooking spray
- Himalayan or sea salt
- 1 pound of shredded or diced chicken (or leftover BBQ Chicken from Wed)
- ¾ cup Homemade BBQ sauce or store bought low sugar BBQ sauce (omit if using leftover BBQ chicken from Wed)
- ⅔ cup shredded sharp cheddar cheese
- smoked paprika
- onion powder
- garlic powder
- black pepper
- ¼ of a red onion
- (optional garnish) sliced or diced jalapenos, green onion, and/or cilantro
Friday: My Fave Burger Recipe + Burger Sauce
- 4 Tbsp organic, naturally sweetened ketchup
- 2 Tbsp yellow mustard
- 2 teaspoons mayo
- 1 1/4 lb lean ground beef
- 4 tsp olive oil
- coarse kosher or sea salt
- dill burger pickles
- iceberg or romaine lettuce for wrapping burger, or your favorite gluten free or whole wheat burger bun
- sliced cheddar cheese
- (optional toppings) onions, tomatoes, bacon
Friday side: Homemade French Fries + leftover coleslaw
- 4 Russet Potatoes
- Avocado or Olive Oil
- Fine Salt
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