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Meal Plan & Grocery List {Week of 7/12/21} | 21 Day Fix Meal Plan | WW Meal Plan

  • Author: Nancylynn

Description

Looking for a 21 Day Fix Meal plan with prep tips that you can follow along with? This meal plan is full of warm weather meals and includes an easy to follow prep tip video to keep you organized and ready for the week! WW points, printable grocery list, and meal planning spreadsheet included, too.


Ingredients

Scale

Breakfast: Overnight Oats

21 Day Fix: 1 YELLOW plus toppings (per serving) | WW: Green- 4 points, Blue – 4 points, Purple – 1 points plus toppings (per serving) | [Recipe makes 5 servings]

Groceries:

  • 1 2/3 cups gluten-free rolled oats
  • 1 2/3 cup unsweetened vanilla almond milk
  • ground cinnamon
  • maple syrup or honey
  • your favorite oatmeal toppings (see post for ideas!)

Monday: Lemon Garlic Chicken with Easy Gluten-free Mediterranean Chickpea Salad

Chicken- 21 Day Fix: 1 RED, 2 TSP (per serving) | WW Freestyle: 3 points (per serving) | Recipe makes 4 servings]

Salad – 21 Day Fix: 1 YELLOW, 1 1/2 GREEN, 1/2 ORANGE, 1/6 BLUE (per serving) | WW: Green – 5 points,  Blue – 3 points, Purple – 3 points (per serving) | [Recipe makes 6 servings]

Tip: The chicken is usually baked, but feel free to try it on the grill or in the air fryer! YUM!

Groceries:

Chicken

  • 1 1/4 lb boneless, skinless chicken thighs
  • extra virgin olive oil
  • 4 garlic cloves
  • 1 lemon
  • fresh thyme (or sub dried)
  • maple syrup (or honey)
  • red chili flakes
  • coarse kosher salt
  • pepper

Salad

  • 2 cans chickpeas (3 cups)
  • 1 green bell pepper
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 cucumber
  • 1 cup grape tomatoes
  • 3 T diced red onion
  • 2 T fresh chopped parsley
  • ⅓ cup of feta
  • Optional – 6 T olives (about 30)
  • olive oil
  • red wine vinegar
  • salt and fresh pepper
  • 1 T fresh oregano or 1/2 tsp dried oregano
  • 2 tsp fresh basil or 1/4 tsp dried basil
  • sprinkle of garlic powder
  • 1 lemon

Tuesday: Instant Pot Chicken Tacos

21 Day Fix: 1/4 GREEN, 1 RED, 1 YELLOW  plus toppings (per serving) | WW: Green – 6 points, Blue – 3 points, Purple – 3 points plus toppings (per serving) | [Recipe makes 4 servings]

Groceries:

  • 13 pounds of chicken breast or tenderloins
  • 1 (10 oz) can of low sodium tomato sauce
  • 12 T of salt free taco seasoning
  • water or broth
  • (Optional) 1 lime
  • Favorite taco toppings: purple cabbage, Greek yogurt, cheese, avocado, cilantro, fresh lime, fresh pico
  • Cooking Oil Spray
  • Corn tortillas
  • Himalayan or Kosher salt

Wednesday: Instant Pot Caprese Chicken with leftover Easy Gluten-free Mediterranean Chickpea Salad

Chicken – 21 Day Fix: 1 RED, 1 GREEN, 1/2 BLUE, 1/2 TSP (per serving) | WW: Green – 5 points, Blue – 3 points, Purple – 3 points (per serving) | [Recipe makes 4 servings]

Salad – 21 Day Fix: 1 YELLOW, 1 1/2 GREEN, 1/2 ORANGE, 1/6 BLUE (per serving) | WW: Green – 5 points,  Blue – 3 points, Purple – 3 points (per serving) | [Recipe makes 6 servings]

Groceries:

Chicken

  • 1/2 large yellow or red onion
  • 34 cloves fresh garlic
  • 1 lb. boneless, skinless chicken breasts
  • 3 1/2 cups of cherry or grape tomatoes
  • 2 Tbsp balsamic vinegar (3 Tbsp. for the IP)
  • extra virgin olive oil
  • crushed red pepper (optional)
  • sea salt and fresh ground pepper
  • 2 Tbsp fresh basil
  • 2/3 cup shredded mozzarella cheese
  • cooking oil spray

Salad

  • see Monday

Thursday: Kale Caesar Salad

21 Day Fix: 1 RED, 2 GREEN, 1/2 BLUE, 1 ORANGE (per salad) | WW: [with dressing] Green – 10 points, Blue – 7 points, Purple – 7 points (per salad) | [Recipe makes 4 servings]

Groceries:

  • 5 oz. package of baby kale
  • 5 oz. romaine lettuce
  • 1 pound of cooked chicken breast
  • 1 bag Parmesan Whisps or similar product
  • 1/3 cup shaved Parmesan from a block of Parmigiano-Reggiano
  • 1 container of grape tomatoes
  • 1 bottle of Primal Kitchen Caesar dressing (or homemade Caesar dressing)
  • 2 limes

Friday: My Fave Burger Recipe + Burger Sauce with Homemade French Fries

Burger – 21 Day Fix:  1 RED, 1 1/2 TSP, 1/2 BLUE, 1/2 GREEN (lettuce wrap), 1 sweetener TSP (per serving) | WW Freestyle: Green, Blue, Purple – 7 points (per serving) | [Recipe makes 4 servings]

Fries – 21 Day Fix: 1 YELLOW (per serving) | WW: Green – 2 points, Blue – 2 points, Purple – ZERO points (per serving) | [Recipe makes 8 servings]

Groceries:

Burgers + Sauce

  • 4 T ketchup – look for an organic, naturally sweetened ketchup
  • 2 teaspoons mayo
  • 1 1/4 lb lean ground beef
  • olive oil
  • coarse kosher or sea salt
  • dill burger pickles
  • iceberg or romaine lettuce for wrapping burger (can sub your favorite gluten free or whole wheat burger bun)
  • sliced cheddar cheese
  • additional toppings: onions, tomatoes, bacon – whatever you love!

Fries

  • 4 Russet Potatoes
  • Avocado or Olive Oil
  • Fine Salt