A 21 Day Fix Meal plan based on a FULL meal plan (with printables) that is perfect for your 4th of July week! WW personal points, and meal planning spreadsheet included, too. This post contains affiliate links for products I’m obsessed with.
Pssst – this week’s plan is based on Full Plan Vol 3 – if you need/want a full plan, it’s all there for you!
Happy July! I definitely feel like I blinked and June is now over, but what a fun-filled month it was. And now we get to celebrate the 4th of July with a long weekend! 🙌 Summer life is the best life! ❤️💙🤍
If you are feeling a little out of sorts with meal prep and planning, just know you are not alone! Give yourself some grace and know that summer can be tough – but this season of life is temporary and also awesome! Embrace it, enjoy it, and do your best to eat veggies and drink water in between all the fun.
That being said, if you need a little extra support right now, after the holiday we are kicking off a More Veggies/More Water Challenge after the holiday in my Supporters group on Facebook. Becoming a Supporter of Confessions costs less than $5 a month, but you get access to new recipes before they are published, and you get access to the weekly meal plan on Wednesdays before anyone else. Not to mention, it’s a small, tight knit community of likeminded people who are following the FIX or another healthy lifestyle. Our goal is progress over perfection and making small, incremental changes that add up over time. If this sounds like something you are interested in, please come and join us ❤️.
And now on to the meal plan! Since we did burgers for Memorial Day, I thought I would switch things up and recommend my yummy Pulled Pork with Maple BBQ Sauce for 4th of July! It makes a ton and I love having leftovers for lunches all week. Make with my Mediterranean Chickpea Salad and Cilantro Lime Slaw, or one of these other fave salads:
Mexican Street Corn Salad – every time I make this salad/dip, I get asked for the recipe. Every. Time.
Quinoa and Black Bean Salad – NEW and so, so good! Also dairy free and gluten free!
Greek Pasta Salad – this salad has HUGE portions and tons of veggies for a delicious crunch.
Healthy Ramen Noodle Salad – one of my favorites for a party or just meal prep
Watermelon, Blueberry, and Feta Fruit Salad – festive and full of flavor – one of my favorite summer salads
Cucumber Tomato Salad with Avocado and Feta – a fun spin on the traditional salad with the addition of avocado, feta, and a yummy, honey lemon dressing
Once again, my Berry Crisp doubles as a dessert and meal prep breakfast which just makes life easier. If you are looking for a delicious app, can’t go wrong with Buffalo Chicken Dip and then you can double it and use the leftovers for Buffalo Chicken Zucchini Boats or Buffalo Chicken Stuffed Peppers! YUM!
And if you want an easy lunch option for this week, try making some quick and easy lunch meat roll ups with sliced cucumbers after your holiday leftovers are all finished. I enjoy eating simple (and cold!) lunches like these in the summer, along with my Whipped Ricotta Cheesecake Stuffed Strawberries for a sweet and savory flavor combo!
**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:
If you feel like you need extra help with meal planning, come join the Confessions Facebook supporters group! Lots of extra help there, PLUS members get the weekly spreadsheet on WEDNESDAYS before anyone else!! Hope you have a delicious week!
Have a quick recipe question? The fastest way to get an answer is in my FREE 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
- 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…
DON’T FORGET TO CHECK YOUR INBOX!
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 7/4/22}
A 21 Day Fix Meal plan based on a FULL meal plan (with printables) that is perfect for your 4th of July week! WW personal points, and meal planning spreadsheet included, too.
Breakfast: Berry Crisp
21 Day Fix: 1 PURPLE, 1/2 YELLOW, 1/3 BLUE, 1 TSP, 2 sweetener TSP (per serving)| [Recipe makes 6 servings]
Groceries:
- 6 cups fresh or frozen berries
- 4 ½ Tbsp honey or maple syrup
- 1–2 Tbsp arrowroot flour or corn starch (optional)
- 2 Tbsp coconut oil
- 1 cup of Gluten Free Rolled Oats
- 1/2 cup of Almond Flour
- 3/4 tsp cinnamon
- 1/4 tsp salt
Monday: Pulled Pork with Maple BBQ Sauce
21 Day Fix: 1 RED, 1/4 TSP, 1 sweetener TSP (per serving) | [Recipe makes 6 servings]
Groceries:
- 4 tsp olive oil
- 3-4 lb pork shoulder or roast (can sub 2-3 lb pork tenderloin)
- 2 cloves of garlic
- 1/2 sliced onion (optional)
- sea or Himalayan salt
- pepper
- garlic powder
- 1 cup chicken or veggie stock
- 6 oz. can tomato paste
- 1/4 cup coconut aminos
- 3 Tbsp pure maple syrup
- 2 Tbsp apple cider vinegar
- onion powder
Monday side: Cilantro Lime Coleslaw (in BBQ post)
21 Day Fix: 1 GREEN, 1 sweetener TSP (per serving) | [Recipe makes 4 servings]
Prep Tip: Make a double batch of slaw and save half for tomorrow's tacos!
Groceries:
- 3 Tbsp cilantro
- 4 cups of coleslaw mix (or chop your own cabbage)
- 1/4 of a red onion
- ½–1 jalapeno
- 4 tsp maple syrup or honey
- Juice from 2 limes
- 1 tsp olive oil
- Sprinkle of salt
Monday side: Easy Mediterranean Chickpea Salad
21 Day Fix: 1 YELLOW, 1 1/2 GREEN, 1/2-1 ORANGE, 1/6 BLUE (per serving) | [Recipe makes 6-12 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 Tbsp diced red onion
- 2 Tbsp fresh chopped parsley
- ⅓ cup of feta (can also double or omit)
- (Optional) 6 Tbsp olives (about 30)
- 3 Tbsp olive oil
- 2 Tbsp red wine vinegar
- salt
- fresh black pepper
- 1 Tbsp 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 Flank Steak Tacos
21 Day Fix: 1 YELLOW, 1 RED, 2/3 GREEN, 1/2 TSP, (optional) 1/2 BLUE (per serving) | [Recipe makes 4 servings]
Groceries:
- 1 –1 1/2 lb flank steak
- 2 limes
- 2 tsp olive oil
- 2 cloves of garlic
- 1 Tbsp salt-free taco seasoning
- 1 (10 oz.) can of diced tomatoes with green chilies
- salt
- 4 Tbsp cilantro
- 2 cups coleslaw mix (or chop your own cabbage)
- 1/4 of a red onion
- 1/2 of a jalapeno
- 1–2 tsp maple syrup or honey
- chili powder (optional)
- corn tortillas
- Optional toppings: avocado, cilantro, plain Greek yogurt
Wednesday: Instant Pot Caprese Chicken with green beans and pasta or brown rice
Chicken - 21 Day Fix: 1 RED, 1 GREEN, 1/2 BLUE, 1/2 TSP (per serving) | [Recipe makes 4 servings]
Rest of plate- 21 Day Fix: 1 YELLOW, 1 GREEN (per serving) | [Recipe makes varied 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)
- 2 tsp extra virgin olive oil
- 1 tsp crushed red pepper (optional)
- sea salt and fresh ground pepper
- 2 Tbsp fresh basil
- 2/3 cup mozzarella cheese
- cooking oil spray
Rest of plate
- cooking oil spray
- brown rice or pasta
- green beans
Thursday: Healthy Instant Pot Baked Ziti
21 Day Fix: 1 YELLOW, 1 RED, 1 1/4 GREEN, 2/3 BLUE, 1/3 TSP (per serving) | [Recipe makes 6 servings]
Groceries:
- olive oil cooking spray
- 1 ¼ lean ground beef or Italian poultry sausage
- ½ onion
- 2 tsp olive oil
- 3 cloves garlic
- Himalayan salt
- 2 ¼ cups of gluten free pasta
- 1 (28 oz) can crushed tomatoes
- 2 T fresh basil (or 1 tsp dried)
- 1 tsp oregano
- 2 cups of chopped spinach
- ¾ cup of ricotta cheese
- 1 cup of freshly shredded or cubed mozzarella
- ⅓ cup of Pecorino Romano or high quality Parmesan Cheese
Friday: Instant Pot Asian Chicken with green beans and brown rice
Chicken - 21 Day Fix: 1 RED, 1 TSP, 1 sweetener TSP (per serving) | [Recipe makes 6 servings]
Rest of plate- 21 Day Fix: 1 YELLOW, 1 GREEN (per serving) | [Recipe makes varied servings]
Groceries:
Chicken
- 1 1/2 lbs of boneless skinless chicken thighs
- 1/4 cup of honey
- 1/3 cup of coconut aminos (or sub low sodium soy sauce if you aren’t gluten free)
- 1 Tbsp tomato paste
- 2 tsp coconut oil
- 1/2 tsp sea salt
- a dash of crushed red pepper
- 2 tsp rice flour (optional)
- cooking oil spray
Rest of plate
- cooking oil spray
- brown rice
- green beans
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