Looking for a 21 Day Fix Meal plan made primarily with pantry ingredients? Breakfast, lunch and dinner included in this plan. WW points, printable grocery list, and meal planning spreadsheet included, too.
To help with all the changes I’m trying to keep it business as usual here with weekly meal plans. So like the past couple weeks, I looked at my new Healthy Pantry Staples Recipes post for ideas and am bringing you some pantry meals that haven’t been on a meal plan in a while! Before you head to the store, or make your online grocery order, make sure you check Healthy Pantry Staples and Shelf Stable Fruits, Veggies, and Protein and stock up/replenish accordingly!
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 in your store, that’s ok. We are all just doing our best. Swap out what you need, and the containers will auto adjust! (Don’t forget to make a copy of the spreadsheet – you won’t be able to access it any other way).
And because I was feeling like we all could use some help focusing all of our nervous energy into umm…maybe less cookie and wine? We are going back to basics and giving each week a different wellness based focus. Want in? Come join us in my Ask the Fit Foodie Group on Facebook!
Ok – back to the meal plans.
If you want a full plan, I have five FREE complete plans that you can use for your week:
21 Day Fix Full Meal Plan {Week of 3/9/20} | All Plans | Printable
21 Day Fix Full Meal Plan {Week of 1/6/20} | All Plans | Printable
21 Day Fix Full Meal Plan {Week of 12/2/19} | All Plans | Printable
21 Day Fix Full Meal Plan & Grocery List {52} Jan-YOU-ary 5-Day Full Meal Plan | Printable
Don’t forget to check your inbox!
I send out exclusive step-by-step prep tips for these meal plans in my weekly email! Click to get on the list!
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75+ Weekly Meal Plans & Grocery Lists
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Meal Plan & Grocery List {Week of 3/16/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 2/24/20} | 21 Day Fix Meal Plan | WW Meal Plan
This week’s 21 Day Fix meal plan and WW Meal plan-
Breakfast: Healthy Pumpkin Oatmeal Banana Bread | 21 Day Fix Pumpkin Oatmeal Banana Bread [Gluten-free/dairy-free] or Pumpkin Oatmeal Muffins {21 Day Fix}
Bread – 21 Day Fix: With chocolate chips = 1 yellow treat swap, 1/2 purple; Without chocolate chips = 3/4 yellow, 1/2 purple, 2 SWEETENER tsps (per slice) | [Recipe makes 8 slices]
Muffins – 21 Day Fix: 1/2 YELLOW, 1/4 GREEN (per muffin) | [Recipe makes 12 muffins]
Tip for FIXers: If you are following plan A, and using this breakfast option, you may need to adjust your portion slightly or modify your dinners slightly to not go over on your yellows for the day!
Groceries:
Bread
- 2 cups Bob’s Red Mill Gluten-free Old Fashioned Oats
- 1/3 cup honey or maple syrup
- 2 eggs
- 2/3 cup of mashed ripe bananas (about 2 small or 1 1/2 large ripe bananas)
- 2/3 cup pumpkin puree (not pumpkin pie filling)
- ¼ cup unsweetened vanilla almond milk (or sub whatever milk you have on hand)
- vanilla extract
- gluten-free baking soda
- salt
- ground cinnamon
- pumpkin pie spice
- optional mix-in: 1/2 cup dairy free chocolate chips
Muffins
- coconut oil spray
- 1 cup of organic pure pumpkin puree
- 2 eggs
- 1/3 cup pure maple syrup or honey
- vanilla extract
- 3 cups of gluten free oats (or regular if not gf)
- baking powder
- pumpkin pie spice
- cinnamon
- Himalayan salt
- 1 1/2 cups of unsweetened vanilla almond milk (or milk of your choice)
- toppings – chopped pecans or walnuts, dark chocolate chips, dried cranberries, or raisins
Lunch: Make it work for you! My go-to at-home ideas: eat leftovers, clean out the fridge, eggs or egg salad, or find something in the pantry. I also use my Healthy Freezer Meals post to make ahead some meals and use my Souper Cubes to make individual portions to thaw for lunches.
Monday: Instant Pot Sausage and Lentil Soup (21 Day Fix/Stove-top Option)
21 Day Fix: 1 1/3 GREEN, 3/4 RED, 1 YELLOW, 1/3 tsp (per serving) | WW Blue: 3 points (per serving) | [Recipe makes 6 servings]
Groceries:
- 2 tsp olive oil
- 1 lb of Italian Chicken or Turkey Sausage – spicy or sweet
- 1/2 of an onion
- 1 1/2 cups of carrots
- 1 1/2 cups of celery
- 3 cloves of garlic
- 2 cups of zucchini
- 1 1/2 cups of Bob’s Red Mill dry lentils, rinsed very well (my lentils doubled – if your lentils triple, you can use 1 cup or make this 8 servings instead of 6)
- 6 cups of low sodium chicken stock or broth
- 2 cups of baby spinach
- fresh basil or sub dried
- Himalayan salt
- crushed red pepper
- Pecorino Romano cheese
Tuesday: Quick Turkey Taco Skillet {21 Day Fix | WW}
21 Day Fix: 1 RED, 1/2 GREEN, 1 YELLOW, optional 1/2 BLUE (per serving) | WW Blue: Zero points (per serving) | [Recipe makes 4 servings]
Groceries:
- 1 onion
- 1 green bell pepper
- 1 pound ground turkey
- 14 oz canned petite diced tomatoes with jalapenos
- 1 cup black beans
- 1 cup frozen corn niblets
- chili powder
- cumin
- garlic powder
- Optional toppings: Greek yogurt, avocado, shredded cheese
Wednesday: 21 Day Fix Pumpkin Pasta with Spicy Sausage (Gluten Free | Instant Pot Option)
21 Day Fix: 1 GREEN, 1 RED, 1 1/2 YELLOW, 1/2 BLUE, 1 TSP (per serving) | WW Blue: 11 points (per serving) | [Recipe makes 4 servings]
Groceries:
- 2 tsp vegan or clarified butter
- 2 tsp olive oil
- 1/2 cup diced onion
- 2 cloves of garlic
- 1 lb spicy Italian turkey or chicken sausage or use this recipe to make your own
- 1 cup pumpkin puree
- 1 1/2 cups of chicken broth
- 1/3 cup of full fat coconut milk (I love So Delicious Culinary Coconut Milk)
- salt
- 2 1/2 cups of chopped baby spinach
- 1/3 cup of a good quality parmesan or pecorino romano
- 3 cups of cooked gluten free or whole grain pasta (2 cups raw for IP)
Thursday: 21 Day Fix Italian Pork Chops with Freezer Friendly Instant Pot Brown Rice or noodles
21 Day Fix: 1 RED, 1/2 GREEN, trace BLUE, and 1 tsp (per serving) | WW Blue: 6 points (per serving) | [Recipe makes 4 servings]
Tip: You can sub canned diced tomatoes from your pantry, if you can’t get fresh tomatoes.
Groceries:
- 4 Boneless Pork Chops
- 1 Tbsp of olive oil
- 1/2 pint of cherry or grape tomatoes (or sub canned diced tomatoes)
- 1/2 diced onion
- 2 cloves of chopped garlic
- basil
- oregano
- sea salt
- sprinkle of Parmesan cheese
Friday: Taco Pizza {21 Day Fix}
21 Day Fix: 1 1/4 YELLOW, 1/2 RED, 1/4 GREEN, 1/3 BLUE (per serving) | WW Blue: 4 points (per serving) | [Recipe makes 2 servings]
Tip: For a meatless option- you can double the corn and beans and then top with taco seasoned sauteed zucchini, for a veggie filled taco pizza!
Groceries:
- 2/3 cup of ground turkey
- 2 tsp of salt-free taco seasoning
- 1/3 cup of shredded cheese, (Mexican blend is what I used)
- 1/2 cup fresh salsa, or tomatoes, peppers, red onion and cilantro, diced and mixed
- 1/4 cup of black beans and corn
- lime
- cilantro
- 2 Flatout wraps or gluten-free wraps
- olive oil spray
Meal Plan & Grocery List {Week of 4/6/20} | 21 Day Fix Meal Plan | WW Meal Plan
Description
Looking for a 21 Day Fix Meal plan made primarily with pantry ingredients? Breakfast, lunch and dinner included in this plan. WW points, printable grocery list, and meal planning spreadsheet included, too.
Ingredients
Breakfast: Healthy Pumpkin Oatmeal Banana Bread | 21 Day Fix Pumpkin Oatmeal Banana Bread [Gluten-free/dairy-free] or Pumpkin Oatmeal Muffins {21 Day Fix}
Bread – 21 Day Fix: With chocolate chips = 1 yellow treat swap, 1/2 purple; Without chocolate chips = 3/4 yellow, 1/2 purple, 2 SWEETENER tsps (per slice) | [Recipe makes 8 slices]
Muffins – 21 Day Fix: 1/2 YELLOW, 1/4 GREEN (per muffin) | [Recipe makes 12 muffins]
Tip for FIXers: If you are following plan A, and using this breakfast option, you may need to adjust your portion slightly or modify your dinners slightly to not go over on your yellows for the day!
Groceries:
Bread
- 2 cups Bob’s Red Mill Gluten-free Old Fashioned Oats
- 1/3 cup honey or maple syrup
- 2 eggs
- 2/3 cup of mashed ripe bananas (about 2 small or 1 1/2 large ripe bananas)
- 2/3 cup pumpkin puree (not pumpkin pie filling)
- ¼ cup unsweetened vanilla almond milk (or sub whatever milk you have on hand)
- vanilla extract
- gluten-free baking soda
- salt
- ground cinnamon
- pumpkin pie spice
- optional mix-in: 1/2 cup dairy free chocolate chips
Muffins
- coconut oil spray
- 1 cup of organic pure pumpkin puree
- 2 eggs
- 1/3 cup pure maple syrup or honey
- vanilla extract
- 3 cups of gluten free oats (or regular if not gf)
- baking powder
- pumpkin pie spice
- cinnamon
- Himalayan salt
- 1 1/2 cups of unsweetened vanilla almond milk (or milk of your choice)
- toppings – chopped pecans or walnuts, dark chocolate chips, dried cranberries, or raisins
Lunch: Make it work for you! My go-to at-home ideas: eat leftovers, clean out the fridge, eggs or egg salad, or find something in the pantry. I also use my Healthy Freezer Meals post to make ahead some meals and use my Souper Cubes to make individual portions to thaw for lunches.
Monday: Instant Pot Sausage and Lentil Soup (21 Day Fix/Stove-top Option)
21 Day Fix: 1 1/3 GREEN, 3/4 RED, 1 YELLOW, 1/3 tsp (per serving) | WW Blue: 3 points (per serving) | [Recipe makes 6 servings]
Groceries:
- 2 tsp olive oil
- 1 lb of Italian Chicken or Turkey Sausage – spicy or sweet
- 1/2 of an onion
- 1 1/2 cups of carrots
- 1 1/2 cups of celery
- 3 cloves of garlic
- 2 cups of zucchini
- 1 1/2 cups of Bob’s Red Mill dry lentils, rinsed very well (my lentils doubled – if your lentils triple, you can use 1 cup or make this 8 servings instead of 6)
- 6 cups of low sodium chicken stock or broth
- 2 cups of baby spinach
- fresh basil or sub dried
- Himalayan salt
- crushed red pepper
- Pecorino Romano cheese
Tuesday: Quick Turkey Taco Skillet {21 Day Fix | WW}
21 Day Fix: 1 RED, 1/2 GREEN, 1 YELLOW, optional 1/2 BLUE (per serving) | WW Blue: Zero points (per serving) | [Recipe makes 4 servings]
Groceries:
- 1 onion
- 1 green bell pepper
- 1 pound ground turkey
- 14 oz canned petite diced tomatoes with jalapenos
- 1 cup black beans
- 1 cup frozen corn niblets
- chili powder
- cumin
- garlic powder
- Optional toppings: Greek yogurt, avocado, shredded cheese
Wednesday: 21 Day Fix Pumpkin Pasta with Spicy Sausage (Gluten Free | Instant Pot Option)
21 Day Fix: 1 GREEN, 1 RED, 1 1/2 YELLOW, 1/2 BLUE, 1 TSP (per serving) | WW Blue: 11 points (per serving) | [Recipe makes 4 servings]
Groceries:
- 2 tsp vegan or clarified butter
- 2 tsp olive oil
- 1/2 cup diced onion
- 2 cloves of garlic
- 1 lb spicy Italian turkey or chicken sausage or use this recipe to make your own
- 1 cup pumpkin puree
- 1 1/2 cups of chicken broth
- 1/3 cup of full fat coconut milk (I love So Delicious Culinary Coconut Milk)
- salt
- 2 1/2 cups of chopped baby spinach
- 1/3 cup of a good quality parmesan or pecorino romano
- 3 cups of cooked gluten free or whole grain pasta (2 cups raw for IP)
Thursday: 21 Day Fix Italian Pork Chops with Freezer Friendly Instant Pot Brown Rice or noodles
21 Day Fix: 1 RED, 1/2 GREEN, trace BLUE, and 1 tsp (per serving) | WW Blue: 6 points (per serving) | [Recipe makes 4 servings]
Tip: You can sub canned diced tomatoes from your pantry, if you can’t get fresh tomatoes.
Groceries:
- 4 Boneless Pork Chops
- 1 Tbsp of olive oil
- 1/2 pint of cherry or grape tomatoes (or sub canned diced tomatoes)
- 1/2 diced onion
- 2 cloves of chopped garlic
- basil
- oregano
- sea salt
- sprinkle of Parmesan cheese
Friday: Taco Pizza {21 Day Fix}
21 Day Fix: 1 1/4 YELLOW, 1/2 RED, 1/4 GREEN, 1/3 BLUE (per serving) | WW Blue: 4 points (per serving) | [Recipe makes 2 servings]
Tip: For a meatless option- you can double the corn and beans and then top with taco seasoned sauteed zucchini, for a veggie filled taco pizza!
Groceries:
- 2/3 cup of ground turkey
- 2 tsp of salt-free taco seasoning
- 1/3 cup of shredded cheese, (Mexican blend is what I used)
- 1/2 cup fresh salsa, or tomatoes, peppers, red onion and cilantro, diced and mixed
- 1/4 cup of black beans and corn
- lime
- cilantro
- 2 Flatout wraps or gluten-free wraps
- olive oil spray
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