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Meal Plan & Grocery List {Week of 4/26/21} | 21 Day Fix Meal Plan | WW Meal Plan

  • Author: Nancylynn

Description

Looking for a 21 Day Fix Meal plan with freezer friendly meals? This meal plan features meals with prep tips that will easily stock your freezer with family friendly options!  WW points, printable grocery list, and meal planning spreadsheet included, too.


Ingredients

Scale

Breakfast: Overnight Oats 

21 Day Fix: 1 YELLOW plus toppings (per serving) | WW Freestyle: 4 points plus toppings (per serving) | [Recipe makes 5 servings]

Note: Full plan uses Apple Cinnamon and Very Berry- feel free to use your favorite recipe from the post!

Groceries:

  • 1 2/3 cups gluten-free rolled oats
  • 1 2/3 cup unsweetened vanilla almond milk
  • 3/4 tsp ground cinnamon
  • 2 1/2 tsp maple syrup or honey

Monday: Pulled Pork with Maple BBQ Sauce with Warm Honey Roasted Butternut Squash Salad

Pork – 21 Day Fix: 1 RED, 1/4 TSP, 1 sweetener TSP (per serving) | WW Freestyle: 8 points (per serving) | [Recipe makes 6-8 servings]

Salad – 21 Day Fix: 1 GREEN, 1 TSP, trace BLUE, trace PURPLE (per serving) | WW Freestyle: 3 points (per serving) | [Recipe makes 6 servings]

Groceries:

Pork

  • 4 tsp olive oil
  • 34 pound pork shoulder or roast, fat trimmed 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

Salad

  • 6 cups of peeled and chopped butternut squash
  • olive oil cooking spray
  • 1 T of olive oil
  • salt, pepper, and garlic powder
  • 1 cup fresh cranberries (Out of season? Readers have reported that blueberries are an amazing sub!)
  • 2 T honey
  • ¼ cup of crumbled goat cheese (I used honey flavored from Aldi)
  • 1/81/4 tsp of cinnamon
  • fresh or dried parsley to garnish

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) | WW: Green, Blue, Purple – 7 points plus toppings (per serving) | [Recipe makes 4 servings]

Groceries:

  • 11 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 T cilantro
  • 2 cups of coleslaw mix (or chop your own cabbage)
  • 1/4 of a red onion
  • 1/2 of a jalapeno
  • 12 tsp maple syrup or honey
  • chili powder (optional)
  • corn tortillas
  • Optional toppings: avocado, cilantro, plain Greek yogurt

Wednesday: Instant Pot Caprese Chicken with Brown Rice & green beans

Chicken – 21 Day Fix: 1 RED, 1 GREEN, 1/2 BLUE, 1/2 tsp (per serving) | WW Freestyle: 3 points (per serving) | [Recipe makes 4 servings]

Rest of plate – 21 Day Fix: 1 GREEN, 1 YELLOW (per serving)

Groceries:

  • 1/2 large yellow or red onion
  • 34 cloves fresh garlic
  • 1 lb. boneless, skinless chicken breasts
  • 3 1/2 cups of cherry or grape tomatoes
  • 2 Tbsp balsamic vinegar (3 tbsp. for the IP)
  • 2 tsp extra virgin olive oil
  • 1 tsp crushed red pepper (optional)
  • sea salt and fresh ground pepper
  • 2 Tbsp fresh basil
  • 2/3 cup mozzarella cheese
  • cooking oil spray
  • Brown rice
  • Green beans

Thursday: Healthy Instant Pot Baked Ziti

21 Day Fix: 1 YELLOW, 1 RED, 1 1/4 GREEN, 1 BLUE, 1/3 TSP (per serving) | WW: Green, Blue, Purple – 11 points (per serving) | [Recipe makes 6 servings]

Groceries:

  • olive oil cooking spray
  • 1 ¼ lean ground beef or Italian poultry sausage
  • ½ onion
  • 2 tsp olive oil
  • 3 cloves garlic
  • Himalayan salt
  • 2 ¼ cups of gluten free pasta
  • 1 (28oz) can crushed tomatoes
  • 2 T fresh basil (or 1 tsp dried)
  • 1 tsp oregano
  • 2 cups of chopped spinach
  • ¾ cup of ricotta cheese
  • 1 cup of freshly shredded or cubed mozzarella
  • ⅓ cup of Pecorino Romano or high quality Parmesan Cheese

Friday: Instant Pot Asian Chicken with Brown Rice & green beans (No instant pot? Try Asian Style Crock Pot Chicken)

Chicken- 21 Day Fix: 1 RED, 1 TSP (per serving) | WW: Green, Blue, Purple – 10 points (per serving) | [Recipe makes 4 servings]

Rest of plate – 21 Day Fix: 1 GREEN, 1 YELLOW (per serving)

Groceries:

  • 12 lbs of boneless skinless chicken thighs
  • 1/4 cup of honey
  • 1/3 cup of coconut aminos (or sub low sodium soy sauce if you aren’t gluten free)
  • 1 T tomato paste
  • 2 tsp coconut oil
  • 1/2 tsp sea salt
  • a dash of crushed red pepper
  • 2 tsp rice flour (optional)