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Meal Plan & Grocery List {Week of 6/21/21} | 21 Day Fix Meal Plan | WW Meal Plan

  • Author: Nancylynn

Description

A 21 Day Fix Meal plan with yummy dinners, perfect for the summertime chaos. This meal plan has a bonus sixth day of meals, incorporating Father’s Day and some delicious ideas to start your week off right! WW points, printable grocery list, and meal planning spreadsheet included, too.


Ingredients

Scale

Breakfast: Healthy Banana Oatmeal Blender Muffins

21 Day Fix: 1 PURPLE, 1 YELLOW, 2 sweetener TSP (per 2 muffins) | WW Freestyle: 5 points (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

Sunday | Father’s Day: New York Strip SteakThe Best Gluten Free Mini Crab Cakes with Cucumber Tomato Salad with Avocado + Feta

Steak- 21 Day Fix: 1 RED, 1 TSP (per 3/4 cup steak) | WW: Green, Blue, Purple – 8 points (per 8 oz. steak) | Recipe makes ~4 servings]

Crab Cakes – 21 Day Fix: 1 RED, 1/2 YELLOW, 2 TSP, 1 ORANGE (per serving) | WW Freestyle: 7 points (per serving) | [Recipe makes 4 servings]

Salad – 21 Day Fix: 1/2 GREEN, 1/2 BLUE, 1/2 TSP (per 1/2 cup serving) | WW: Green, Blue, Purple – 5 points (per 1 cup serving) | [Recipe makes 4-8 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

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 and or crab cakes on mixed greens topped with leftover Cucumber Tomato Salad with Avocado + Feta

Groceries:

  • 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) | WW: Green – 7 points, Blue – 4 points, Purple- 2 points (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
  • 12 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 with Butternut Squash Mac and Cheese

Chicken – 21 Day Fix: 1 RED, 1/2 sweetener tsp (per serving) | WW: Green, Blue, and Purple – 3 points (per serving) | [Recipe makes 4 servings]

Mac and Cheese – 21 Day Fix: 1 YELLOW, 1/2 GREEN, 1 BLUE (per serving) | WW: Green, Blue & Purple- 9 points (per serving) | [Recipe makes 6 servings]

Groceries:

Chicken

  • 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

Mac and Cheese

  • 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
  • ½1 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) | WW: Green – 6 points, Blue – 5 points, Purple – 3 points (per serving) | [Recipe makes 4 servings]

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) | WW: Green – 10 points, Blue – 8 points, Purple – 3 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • 2 tsp avocado or coconut oil
  • 2T fresh ginger
  • 23 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