A 21 Day Fix meal plan utilizing leftovers and re-purposing sides to help with easy meal prep for the week! This meal plan has 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.
While it was still freezing for much of the beginning of May, the heat is ON here in the Northeast, well, at least for this weekend! Temps will be in the 90s and with Memorial Day weekend almost here, it sure feels like the unofficial start of summer!
Speaking of summer, this meal plan includes several of my warm weather faves: Easy Mediterranean Chickpea Salad, Homemade French Fries, Balsamic Chicken and Zucchini Skewers, and BBQ Chicken Burgers to kick off MD Weekend . Love how the sides will be used more than once to keep the prep time and time in the kitchen down. Oh – and there’s Nachos. Because someone in my supporters group made them this week and I haven’t stopped thinking about them. You get that. Oh – and def pay attention to those prep tips at the bottom of your weekly email. Make that extra batch of taco meat so you are ready to go next week!
Need a lunch? I have been craving Sloppy Joes –turkey or lentil – over sweet potatoes!
**Important Note! 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!
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 5/23/22}
A 21 Day Fix meal plan utilizing leftovers and re-purposing sides to help with easy meal prep for the week! This meal plan has five dinners and a breakfast, WW personal points, and meal planning spreadsheet included, too.
Breakfast: Instant Pot Frittata
21 Day Fix: 1 GREEN, 1 RED, 1/4 BLUE (per serving) | [Recipe makes 4 servings]
Groceries:
- olive oil cooking spray
- ½ cup feta cheese
- 3 1/2 cups fresh baby spinach
- ½ cup diced onion
- 6 eggs
- ¼ cup original almond milk
- 4 slices turkey bacon
- ¼ tsp salt
Monday: Spice Rubbed Whole Chicken
21 Day Fix: 1 RED (per serving) | [Recipe makes 6 servings]
Groceries:
- 1 Whole Chicken (4-5 lbs for 6 qt Instant Pot, 5-7 lbs for 8 qt Instant Pot or Crock Pot)
- 1 onion
- 1 lemon
- 2 tsp paprika
- 1 tsp cayenne
- 1 tsp onion powder
- 1 tsp thyme
- 1/2 tsp garlic powder
- 1 tsp salt
- 1 cup chicken broth or water
Monday side: Easy Mediterranean Chickpea Salad
21 Day Fix: 1 YELLOW, 1 1/2 GREEN, 1 ORANGE, 1/6 BLUE (per serving) | [Recipe makes 6 servings]
Groceries:
- 2 cans chickpeas
- 1 green bell pepper
- 1 red bell pepper
- 1 yellow bell pepper
- 1 lg cucumber
- 1 cup grape tomatoes
- 3 Tbsp diced red onion (or more to taste)
- 2 Tbsp fresh parsley
- ⅓ cup of feta
- (Optional) 6 Tbsp olives (about 30)
- 3 Tbsp olive oil
- 2 Tbsp red wine vinegar
- sprinkle of salt and fresh pepper
- 1 Tbsp fresh oregano (can sub 1/2 tsp dried oregano)
- 2 tsp fresh basil (can sub 1/4 tsp dried basil)
- sprinkle of garlic powder
- 1 lemon
Tuesday: Sheet Pan Nachos
21 Day Fix : 1 RED, 1 GREEN, 1 YELLOW, 1/2 BLUE (per serving) | [Recipe makes ~4 servings]
Prep Tip: Make a double batch of taco meat and freeze half for next weeks meal plan!
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
- 1–2 T Salt Free Taco Seasoning
- 2 cups of frozen cauliflower rice
- 1/2 –1 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, diced red onion, cilantro, jalapeños, plain greek yogurt
Wednesday: Balsamic Chicken and Zucchini Skewers with leftover Mediterranean Chickpea Salad
21 Day Fix: 1 RED, 1 GREEN, 1/3 BLUE, 2 TSP (per serving) | [Recipe makes 4 serving]
Groceries:
Skewers
- ¼ cup balsamic vinegar
- 2 Tbsp olive oil
- 2 teaspoon minced garlic
- 2 teaspoons of honey
- 1 teaspoon dijon mustard
- 1 teaspoon oregano
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon salt
- 1 pound chicken breast
- 1/2 red onion
- 2 medium sized zucchini
- 1/3 cup of feta cheese
- wooden skewers
Salad - see groceries from Monday
Thursday: Air Fryer Chicken Tenders with Everything Bagel Seasoning + Maple Mustard Sauce
21 Day Fix: 1 RED, 1 ORANGE (per serving) | [Recipe makes 4 servings]
Groceries:
- 1 lb chicken tenderloins
- Olive or avocado oil cooking spray
- 2–3 Tablespoons of Everything But The Bagel Seasoning
- ¼ cup of yellow mustard
- 3 Tbsp of maple syrup
- 2 Tbsp mayo
Thursday side: Homemade French Fries and your favorite veggie
21 Day Fix: 1 YELLOW (per serving) | [Recipe makes 8 servings]
Prep tip: Make/cut enough fries to use and re-purpose tomorrow as Crab Fries!
Groceries:
- 4 Russet Potatoes (may need to double if having crab fries tomorrow)
- Avocado or Olive Oil
- Fine Salt
- Your favorite veggie
Friday: BBQ Chicken Burgers (lettuce wrapped)
21 Day Fix: 1 RED, 1/4 TSP, 1 sweetener TSP (per serving) | [Recipe makes 4 servings]
Groceries:
Burger
- 1 lb ground chicken
- 1 tsp smoked paprika
- ¼ tsp onion powder
- ¼ tsp garlic powder
- ¼ tsp salt
- dash of black pepper (optional)
- 1/2 cup of sharp cheddar cheese
- Olive oil cooking spray
- Toppings: More BBQ Sauce; Slice of sharp cheddar or cheese of your choice and/or avocado; Lettuce, tomatoes, caramelized onions or red onion; Gluten free or Whole Wheat Bun or lettuce wraps
BBQ Sauce: Store bought OR
- 1/2 cup tomato paste (about 6 oz can)
- 1/4 cup of coconut aminos
- 3 Tbsp pure maple syrup
- 2 Tbsp apple cider vinegar
- ½ Tbsp yellow mustard
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- sprinkle of sea or Himalayan salt and black pepper
Friday side: leftover fries made as Healthy Copycat Philly Crab Fries with Cheese Sauce
21 Day Fix: 1 YELLOW, 1/2 BLUE, 1/2 TSP (per serving) | [Recipe makes 6 servings]
Groceries:
- 3 Small Russet Potatoes
- Old Bay Seasoning
- Avocado or Olive Oil
- Salt
- 2 1/2 Tbsp of gluten free flour blend (you can sub whole wheat flour)
- 2 1/2 Tbsp vegan butter
- 1.5 – 2 cups of unsweetened original almond milk
- 2 cups freshly shredded white cheddar cheese or Monterey jack
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