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. This post contains affiliate links for products I’m obsessed with.
Happy Friday, friend! I was looking at our calendar and this is the first Friday since June 4th that I have been home for the weekend…and while we had the best time traveling around, it feels good to be home and back on a bit of a routine. I’m looking forward to actually grocery shopping and even doing some meal prep!
Speaking of meal prep, I have a special treat today! I have a brand new You Tube video showing my typical beginning of the week ingredient prep and all the things I do to keep my week in the kitchen organized! Let’s face it – we don’t have hours to spend cooking – especially over the summer. With just a little prep – think an hour tops – you can get a ton of stuff ready to go, and cooking dinner each night will be a breeze!
Check it out! And if you love videos like this, let me know! I would LOVE to do more!
If you are looking for lunch option to go along with this week’s meals, I love my Mediterranean Stuffed Spaghetti Squash Boats, as they are super filling, no yellow, and utilize many of the week’s ingredients to keep that grocery list on budget.
All five dinners and a breakfast are already loaded into a *7 day template* 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!
If you are an email subscriber, check your inbox for your full list of prep tips!
If you prefer pencil and paper instead of a spreadsheet, try this 21 Day Fix Meal Planner PDF to track your containers and water intake. It’s so helpful!
If you are following the 2B Mindset, I created a new 2B Mindset spreadsheet tracking tool to record your meals. It’s simple, but very helpful if you want to electronically track your food and easily see your week at a glance! Simply click the link, make a copy when prompted, and save it to your computer (won’t work quite as well on a phone). Then begin your daily or weekly tracking!
Also, there will be no new meal plan next week as I will be taking the week off to hang with the fam, but we will be back again in July!
Have a delicious week!
Looking for some extra accountability? Join my new SUPPORTERS group on Facebook where we chat daily about meal planning, meal prep, staying on track, healthy habits and basically help support each other though the week! Supporters also get a FREE itemized grocery list for each meal plan each week!!! 🙌🙌
Have a quick recipe question? The fastest way to get an answer is in my 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
IF YOU WANT A FULL PLAN, I HAVE NINE FREE COMPLETE PLANS THAT YOU CAN USE FOR YOUR WEEK:
21 Day Fix Meal Plan Vol. 9 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 8 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 7 {All Meals | All Brackets | Free Printables}
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}
OR, TRY A RECENT Ultimate Portion Fix MEAL PLAN…
Meal Plan & Grocery List {Week of 7/5/21} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 6/21/21} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 6/14/21} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 6/7/21} | 21 Day Fix Meal Plan | WW Meal Plan
THIS 21 DAY FIX EATING PLAN DOESN’T FIT WHAT YOU NEED RIGHT NOW? I’VE GOT YOU COVERED!
100+ Weekly Meal Plans & Grocery Lists
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THIS WEEK’S 21 DAY FIX MEAL PLAN AND WW MEAL PLAN-
Meal Plan & Grocery List {Week of 7/12/21}
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
Chicken- 21 Day Fix: 1 RED, 2 TSP (per serving) | WW Freestyle: 3 points (per serving) | Recipe makes 4 servings]
Tip: The chicken is usually baked, but feel free to try it on the grill or in the air fryer! YUM!
Groceries:- 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
Monday side: Mediterranean Chickpea 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:- 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:- 1–3 pounds of chicken breast or tenderloins
- 1 (10 oz) can of low sodium tomato sauce
- 1–2 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 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
- 3–4 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
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]
Groceries:- 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!
Friday side: Homemade French Fries
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:- 4 Russet Potatoes
- Avocado or Olive Oil
- Fine Salt
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