A 21 Day Fix Meal plan with five dinners, plus breakfast, to help you plan your week. WW Blue points, printable grocery list, and meal planning spreadsheet included, too. This post contains affiliate links for products I’m obsessed with.
Happy June, everyone!
If you’ve seen my posts or emails lately, you know that I’m working without an oven right now. Not ideal. But, these are the times where I am grateful for my Instant Pot(s!), Air Fryer, and grill! This week I put together a meal plan that utilizes those tools so I can follow along with you! In case you don’t have an Air Fryer, there are oven directions included on each AF recipe post. I hope you enjoy this yummy week!
All five dinners and a breakfast are already loaded into a *NEW- 7 day template* meal planning spreadsheet for you here – just add in lunch and your snacks. (Don’t forget to make a copy of the spreadsheet – you won’t be able to access it any other way). If you aren’t following the meal plan exactly or can’t find certain ingredients in your store still, that’s ok. We are all just doing our best. Swap out what you need, and the containers will auto adjust!
If you want a full plan, I have six FREE complete plans that you can use for your week:
21 Day Fix Meal Plan Vol. 6 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 5 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 4 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 3 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 2 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 1 {All Meals | All Brackets | Free Printables}
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!
THIS WEEKLY MEAL PLAN DOESN’T FIT WHAT YOU NEED RIGHT NOW? I’VE GOT YOU COVERED!
75+ Weekly Meal Plans & Grocery Lists
Or, try the latest 21 Day Fix meal plans…
Meal Plan & Grocery List {Week of 5/18/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 5/11/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 5/4/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 4/27/20} | 21 Day Fix Meal Plan | WW Meal Plan
This week’s 21 Day Fix meal plan and WW Meal plan-
Breakfast: Healthy Air Fryer French Toast Sticks [21 Day Fix | Weight Watchers | Gluten-free | Dairy-free]
21 Day Fix: 1 YELLOW, 1 sweetener TSP (per serving) | WW Blue: 3 points (per serving) | [Recipe makes 2 servings]
Groceries:
- 2 slices of gluten-free, whole grain, or sprouted grain bread (find something that is hearty and not too soft)
- 1 egg
- 3 T unsweetened vanilla almond milk or whatever milk you have
- 2 tsp maple syrup, plus more for dipping
- cinnamon
- pure vanilla extract
- cooking oil spray
Monday: Healthy Coconut Shrimp with Sweet Chili Sauce [Gluten-free | Air Fryer | Oven] with 21 Day Fix Cauliflower Rice with Lime and Cilantro
Shrimp – 21 Day Fix : 1 RED, 1 ORANGE, 1/4 YELLOW (per serving) | WW Blue: 8 points (per serving) | [Recipe makes 4 servings]
Cauli Rice – 21 Day Fix : 1 GREEN, 1/2 TSP (per serving) | WW Blue: 1 point (per serving) | [Recipe makes 4 servings]
Groceries:
Coconut Shrimp
- 1 lb large shrimp 18-20 count
- ½ cup gluten free or whole wheat panko
- ½ cup unsweetened shredded coconut
- 4 tsp raw sugar (optional but gives the coconut a sweeter taste)
- pinch of salt
- 2 T gluten free flour (or sub whole wheat flour if not GF)
- 1 egg and 1 egg white
- salt
- cooking oil spray
Sweet Chili Dipping Sauce
- 2 cloves of garlic
- 1 T fresh ginger
- 5 T white wine vinegar
- 2 T plus 2 tsp maple syrup or honey (or I love to do half and half)
- 2 T coconut aminos
- ¼–½ tsp chili paste (sambal oelek)
- 1 tsp arrowroot or cornstarch (or sub GF flour)
Cauliflower Rice
- 4 cups Cauliflower, grated or shredded (about 1 head)
- 2 tsp of olive oil
- 1–2 cloves of garlic
- cilantro
- juice of a lime
- sea salt
Tuesday: 21 Day Fix Ramen Noodle Salad
21 Day Fix: 1 1/2 GREEN, 2/3 YELLOW, 1 ORANGE, 1/3 BLUE, 1/6 PURPLE, 1 sweetener TSP (per serving) | WW Blue: 11 points (per serving) | [Recipe makes 6-8 servings]
Tip: Top with some grilled chicken or shrimp to add some protein!
Groceries:
- 1/2 cup olive oil
- 3/4 tsp sesame oil
- 3T rice vinegar (or sub apple cider vinegar)
- 2.5 T honey
- 1.5 T coconut aminos (or sub low sodium soy sauce)
- sprinkle of salt
- 1 tsp grated ginger (optional, but highly recommended)
- 2 brown rice ramen noodle cakes (should equal 1 cup or 200 calories)
- 16-ounce bag coleslaw mix
- 2/3 cup sliced almonds
- 1 cup shelled frozen edamame
- 1 cup matchstick carrots
- 4 scallions
- 1 cup canned mandarin orange segments (or sub diced mandarins or mangos)
Wednesday: Caprese Chicken [One Skillet | 21 Day Fix | WW]
(Want to use your Instant Pot? Use 21 Day Fix Instant Pot Caprese Chicken (Slow Cooker Option) instead!)
21 Day Fix: 1 1/2 GREEN, 1 RED, 1/2 BLUE, 1/2 tsp (per serving) | WW Blue: 3 points (per serving) | [Recipe makes 4 servings]
Groceries:
- extra-virgin olive oil
- olive oil cooking spray
- 1 lb. boneless skinless chicken breasts
- Himalayan or sea salt
- black pepper
- 1/4 c. balsamic vinegar
- 2 cloves garlic
- 1 pint grape tomatoes
- 1/4 red onion
- 2 tbsp. chopped fresh basil
- 2/3 cup of shredded mozzarella cheese
- 4 cups of cooked spaghetti squash
Thursday: Krispie Airfryer Buffalo Chicken Nuggets | 21 Day Fix Buffalo Chicken Nuggets (Oven Friendly) [Don’t love buffalo? Try 21 Day Fix Krispie Baked Chicken instead]
Chicken – 21 Day Fix: 1 YELLOW, 1 RED (per serving) | WW Blue: 3 points (per serving) | [Recipe makes 4 servings]
Sauce – 21 Day Fix: 1/4 RED, 1/4 BLUE (per serving) | WW Blue: 1 point (per serving) | [Recipe makes 4 servings]
Serving Tip: Buffalo nuggets taste great with raw carrots and celery or over a nice green salad!
Groceries:
Chicken
- olive oil cooking spray
- 1 lb boneless chicken tenders
- 2 cups of brown rice cereal (can sub GF or whole wheat panko)
- cayenne
- paprika
- garlic powder
- Salt
- 1 egg
- 2T hot sauce (I use Franks)
- olive oil
Sauce
- ¾ cup plain Greek Yogurt (2% for the FIX, fat free for WW)
- 2 T hot sauce
- ⅓ cup of blue cheese crumbles
- optional – 1 T white wine vinegar and 1 T lemon juice
Friday: Instant Pot Asian Steak Lettuce Wraps | 21 Day Fix Asian Steak Lettuce Wraps
21 Day Fix: 1 RED, 1/2 GREEN, 1/2 TSP (per serving) | WW Blue: 6 points (per serving)| [Recipe makes 4-6 servings]
Groceries:
- 1 –1 1/2lb flank steak (can sub ground beef)
- 2 tsp coconut or olive oil
- 1/4 cup of honey
- 1/3 cup of coconut aminos
- 1 T tomato paste
- sea salt
- 2 cloves of garlic minced
- 1 T ginger
- 2 tsp gluten free flour (sub arrowroot or tapioca for paleo)
- matchstick carrots and/or thinly sliced red cabbage
- cilantro and/or green onions for garnish
- Boston or Bibb lettuce
Meal Plan & Grocery List {Week of 5/18/20} | 21 Day Fix Meal Plan | WW Meal Plan
Description
A 21 Day Fix Meal plan with five dinners, plus breakfast, to help you plan your week. WW Blue points, printable grocery list, and meal planning spreadsheet included, too.
Ingredients
Breakfast: Healthy Air Fryer French Toast Sticks [21 Day Fix | Weight Watchers | Gluten-free | Dairy-free]
21 Day Fix: 1 YELLOW, 1 sweetener TSP (per serving) | WW Blue: 3 points (per serving) | [Recipe makes 2 servings]
Groceries:
- 2 slices of gluten-free, whole grain, or sprouted grain bread (find something that is hearty and not too soft)
- 1 egg
- 3 T unsweetened vanilla almond milk or whatever milk you have
- 2 tsp maple syrup, plus more for dipping
- cinnamon
- pure vanilla extract
- cooking oil spray
Monday: Healthy Coconut Shrimp with Sweet Chili Sauce [Gluten-free | Air Fryer | Oven] with 21 Day Fix Cauliflower Rice with Lime and Cilantro
Shrimp – 21 Day Fix : 1 RED, 1 ORANGE, 1/4 YELLOW (per serving) | WW Blue: 8 points (per serving) | [Recipe makes 4 servings]
Cauli Rice – 21 Day Fix : 1 GREEN, 1/2 TSP (per serving) | WW Blue: 1 point (per serving) | [Recipe makes 4 servings]
Groceries:
Coconut Shrimp
- 1 lb large shrimp 18-20 count
- ½ cup gluten free or whole wheat panko
- ½ cup unsweetened shredded coconut
- 4 tsp raw sugar (optional but gives the coconut a sweeter taste)
- pinch of salt
- 2 T gluten free flour (or sub whole wheat flour if not GF)
- 1 egg and 1 egg white
- salt
- cooking oil spray
Sweet Chili Dipping Sauce
- 2 cloves of garlic
- 1 T fresh ginger
- 5 T white wine vinegar
- 2 T plus 2 tsp maple syrup or honey (or I love to do half and half)
- 2 T coconut aminos
- ¼–½ tsp chili paste (sambal oelek)
- 1 tsp arrowroot or cornstarch (or sub GF flour)
Cauliflower Rice
- 4 cups Cauliflower, grated or shredded (about 1 head)
- 2 tsp of olive oil
- 1–2 cloves of garlic
- cilantro
- juice of a lime
- sea salt
Tuesday: 21 Day Fix Ramen Noodle Salad
21 Day Fix: 1 1/2 GREEN, 2/3 YELLOW, 1 ORANGE, 1/3 BLUE, 1/6 PURPLE, 1 sweetener TSP (per serving) | WW Blue: 11 points (per serving) | [Recipe makes 6-8 servings]
Tip: Top with some grilled chicken or shrimp to add some protein!
Groceries:
- 1/2 cup olive oil
- 3/4 tsp sesame oil
- 3T rice vinegar (or sub apple cider vinegar)
- 2.5 T honey
- 1.5 T coconut aminos (or sub low sodium soy sauce)
- sprinkle of salt
- 1 tsp grated ginger (optional, but highly recommended)
- 2 brown rice ramen noodle cakes (should equal 1 cup or 200 calories)
- 16-ounce bag coleslaw mix
- 2/3 cup sliced almonds
- 1 cup shelled frozen edamame
- 1 cup matchstick carrots
- 4 scallions
- 1 cup canned mandarin orange segments (or sub diced mandarins or mangos)
Wednesday: Caprese Chicken [One Skillet | 21 Day Fix | WW]
21 Day Fix: 1 1/2 GREEN, 1 RED, 1/2 BLUE, 1/2 tsp (per serving) | WW Blue: 3 points (per serving) | [Recipe makes 4 servings]
Groceries:
- extra-virgin olive oil
- olive oil cooking spray
- 1 lb. boneless skinless chicken breasts
- Himalayan or sea salt
- black pepper
- 1/4 c. balsamic vinegar
- 2 cloves garlic
- 1 pint grape tomatoes
- 1/4 red onion
- 2 tbsp. chopped fresh basil
- 2/3 cup of shredded mozzarella cheese
- 4 cups of cooked spaghetti squash
Thursday: Krispie Airfryer Buffalo Chicken Nuggets | 21 Day Fix Buffalo Chicken Nuggets (Oven Friendly) [Don’t love buffalo? Try 21 Day Fix Krispie Baked Chicken instead]
Chicken – 21 Day Fix: 1 YELLOW, 1 RED (per serving) | WW Blue: 2 points (per serving) | [Recipe makes 4 servings]
Suace – 21 Day Fix: 1/4 RED, 1/4 BLUE (per serving) | WW Blue: 1 point (per serving) | [Recipe makes 4 servings]
Groceries:
Chicken
- olive oil cooking spray
- 1 lb boneless chicken tenders
- 2 cups of brown rice cereal (can sub GF or whole wheat panko)
- cayenne
- paprika
- garlic powder
- Salt
- 1 egg
- 2T hot sauce (I use Franks)
- olive oil
Sauce
- ¾ cup plain Greek Yogurt (2% for the FIX, fat free for WW)
- 2 T hot sauce
- ⅓ cup of blue cheese crumbles
- optional – 1 T white wine vinegar and 1 T lemon juice
Friday: Instant Pot Asian Steak Lettuce Wraps | 21 Day Fix Asian Steak Lettuce Wraps
21 Day Fix: 1 RED, 1/2 GREEN, 1/2 TSP (per serving) | WW Blue: 6 points (per serving)| [Recipe makes 4-6 servings]
Groceries:
- 1 –1 1/2lb flank steak (can sub ground beef)
- 2 tsp coconut or olive oil
- 1/4 cup of honey
- 1/3 cup of coconut aminos
- 1 T tomato paste
- sea salt
- 2 cloves of garlic minced
- 1 T ginger
- 2 tsp gluten free flour (sub arrowroot or tapioca for paleo)
- matchstick carrots and/or thinly sliced red cabbage
- cilantro and/or green onions for garnish
- Boston or Bibb lettuce
![21 Day Fix Meal Planner PDF [Free!]](https://i0.wp.com/confessionsofafitfoodie.com/wp-content/uploads/2020/06/IMG_9187-1.jpg?resize=200%2C200&ssl=1)
Kari says
I just want to tell you that your 21DF week at a glance has been life changing for me?! It made 21DF so much easier and my family is enjoying the dinners. Thanks for all the work you have put into doing this.
Nancylynn says
This is the best! Thank you for the feedback!