A 21 Day Fix Meal plan with yummy dinners, perfect for the summertime chaos. This meal plan has a bonus sixth day of dinner, incorporating Father’s Day and some delicious ideas to start your week off right! WW personal points, and meal planning spreadsheet included, too. This post contains affiliate links for products I’m obsessed with.
Hey guys! Keeping this short and sweet with the basics this week! 🙂
This week’s plan is ready to go and the goal is to make a delicious Father’s Day Dinner and then have some yummy leftovers for Monday. The Father’s Day menu is complete with the highly requested New York Strip Steak and The Best Gluten Free Mini Crab Cakes. Pair that with Cucumber Tomato Salad with Avocado + Feta and you’ve got the perfect meal!
If you are looking for lunch option for this week, try my Simple Strawberry Balsamic Dressing with some greens and your fave protein!
**In case you missed it – 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:
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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 THIRTEEN FREE COMPLETE PLANS THAT YOU CAN USE FOR YOUR WEEK:
OR, TRY A RECENT Portion Fix MEAL PLAN…
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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 6/20/22}
A 21 Day Fix Meal plan with yummy dinners, perfect for the summertime chaos. This meal plan has a bonus sixth day of dinner, incorporating Father's Day and some delicious ideas to start your week off right! WW personal points, and meal planning spreadsheet included, too.
Breakfast: Healthy Banana Oatmeal Blender Muffins
21 Day Fix: 1 PURPLE, 1 YELLOW, 2 sweetener TSP (per 2 muffins) | [Recipe makes 6 servings]
Groceries:- 2 cups Old Fashioned Rolled Oats
- ½ teaspoon salt
- 1 teaspoon gluten-free baking soda
- ½ teaspoon ground cinnamon
- 1/2 cup of unsweetened applesauce
- 1/4 cup honey or maple syrup
- 2 eggs
- 1 rounded cup mashed ripe bananas (about 3 medium or 2 large bananas – and get them super ripe and sweet)
- ¼ cup unsweetened vanilla almond milk
- 1 teaspoon vanilla extract
- Cooking oil spray
- optional toppings: dark chocolate chips, blueberries, diced strawberries, diced bananas and walnuts
BONUS Sunday | Father's Day: New York Strip Steak with Mini Crab Cakes (crab cake link on Monday)
Steak- 21 Day Fix: 1 RED, 1 TSP (per 3/4 cup steak) | Recipe makes ~4 servings]
Crab Cakes - 21 Day Fix: 1 RED, 1/2 YELLOW, 2 TSP, 1 ORANGE (per serving) | [Recipe makes 4 servings]
Groceries:Steak
- 2 Strip Steaks (about 8 oz and at least 1. 5 inches thick) - can also use Ribeye or Filet Mignon
- coarse Kosher or sea salt
- coarse ground black pepper
- olive oil
- salted butter or ghee
Crab Cakes
- 2 tsp extra-virgin olive oil
- olive oil spray
- 2 tsp butter or ghee
- 1/2 small onion
- 4 garlic cloves
- 1 pound jumbo lump crabmeat
- 1 cup fresh bread crumbs (Use Gluten-free bread for GF Crab cakes)
- 1/2 cup + 1 1/2 tablespoons mayonnaise
- 1 tsp old bay seasoning
- 1 egg
- 3 lemons
- 3 T freshly chopped chives
- salt
- pepper
Sunday side: Cucumber Tomato Salad with Avocado + Feta
21 Day Fix: 1/2 GREEN, 1/2 BLUE, 1/2 TSP (per 1/2 cup serving) | [Recipe makes 4-8 servings]
Salad
- ¼ small red onion
- 2 cups chopped cucumber (about one whole cucumber)
- 1 pint halved cherry tomatoes – about 2 cups
- 3/4 avocado
- ⅓ cup crumbled feta cheese
- 1/4 cup chopped fresh cilantro (or dill)
- 3 tablespoons fresh lemon juice – from 1-2 fresh lemons
- 1 tablespoon extra-virgin olive oil
- 2 teaspoons honey
- 2 cloves minced garlic (about 1 teaspoon)
- 1/4 teaspoon kosher salt
Monday: Leftover Steak or Mini Crab Cakes over mixed greens with a side of Cucumber Tomato Salad with Avocado + Feta
- leftovers from Sunday
- mixed greens
Tuesday: Taco Casserole
21 Day Fix: 3/4 GREEN (I used lettuce wraps for a perfect 1 GREEN), 1 YELLOW, 1 RED, 1/2 BLUE (per serving) | [Recipe makes 4 servings]
Groceries:- 1 lb organic ground turkey or chicken
- 2 cups of bell peppers
- 1/2 cup of canned black beans
- 1/2 cup of corn
- 1/2 of a red onion
- 1 garlic clove
- 1 (10 oz) can of tomatoes and green chilies
- 1/2 cup uncooked quinoa
- 1–2 T Salt Free Taco Seasoning (or sub 1 Tbsp chili powder and 1 tsp cumin)
- organic chicken broth (1 cup for crock pot; 1/2 cup for Instant Pot)
- 2/3 cup of shredded cheddar cheese or Mexican blend
- sprinkle of salt and pepper
- fresh lime
- (optional) lettuce wraps or corn tortillas
Wednesday: Air Fryer Chicken Thighs
21 Day Fix: 1 RED, 1/2 sweetener tsp (per serving) | [Recipe makes 4 servings]
Groceries:- 1/2 tsp salt
- 1 T brown sugar
- 1/2 tsp paprika
- 1/2 tsp garlic powder
- 1/2 tsp chili powder
- sprinkle of pepper
- 1 lb boneless, skinless chicken thighs
- 1 tsp olive oil or olive oil cooking oil spray
Wednesday Side: Butternut Squash Mac and Cheese
21 Day Fix: 1 YELLOW, 1/2 GREEN, 1 BLUE (per serving) | [Recipe makes 6 servings]
Groceries:- 3 cups gluten free rotini or penne pasta
- 2 cups of low sodium chicken broth or water
- ½ tsp dry mustard
- ½ tsp garlic powder
- ½ –1 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
Thursday: Sloppy Joe Stuffed Sweet Potatoes
21 Day Fix: 1 YELLOW, 1 GREEN, 1 RED, 1/2 BLUE (per serving) | [Recipe makes 4 servings]
Want meatless? You could try Lentil Sloppy Joes instead!
Groceries:- 2 baked sweet potatoes
- 1 lb lean ground turkey or beef
- 1/4 onion
- 1 green pepper
- 1 clove of minced garlic
- 1/2 tsp chili powder
- 1/2 tbs cumin
- 1 tbsp honey (or slightly more to taste)
- 1 (14 oz) can of diced tomatoes
- 1 (6 oz) can of tomato paste
Friday: Instant Pot Chicken Curry and Rice
21 Day Fix: 1 YELLOW, 1 RED, 1/2 GREEN, 1/4 BLUE, 1/2 TSP (per serving) | [Recipe makes 4 servings]
Groceries:- 2 tsp avocado or coconut oil
- 2T fresh ginger
- 2–3 cloves of garlic
- 1 T + yellow curry powder
- 1 cup brown rice
- 1 1/4 cup chicken broth or stock
- 2 + cups of frozen butternut squash (10 oz bag will work)
- 1lb boneless chicken tenders or chicken thighs
- 1/3 cup Coconut milk
- salt
- Garnish with green onion + cilantro if you have them
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