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Meal Plan & Grocery List {Week of 7/5/21} | 21 Day Fix Meal Plan | WW Meal Plan

  • Author: Nancylynn

Description

A 21 Day Fix Meal plan with summery dinners, perfect for after the long Holiday weekend. This meal plan has a bonus sixth day of meals, incorporating 4th of July and some delicious ideas to start your week off right! WW points, printable grocery list, and meal planning spreadsheet included, too.


Ingredients

Scale

Breakfast: Sausage and Zucchini Quiche

21 Day Fix: 1 RED, 1/2 GREEN, 1/4 BLUE, and 1/2 tsp (per serving) | WW: Green- 6 points, Blue – 4 points, Purple – 4 points (per serving) | [Recipe makes 8 servings]

Groceries:

  • cooking spray
  • 8 large eggs
  • 1 lb all natural poultry breakfast sausage – you can also make your own
  • 4 cups of zucchini
  • 1/4 of a red onion
  • 2/3 cup of full fat coconut milk
  • 1/2 cup of grape tomatoes
  • 12 T fresh basil
  • 4 tsp vegan butter (or sub a good olive oil or ghee)
  • sprinkle of salt and pepper

Sunday | 4th of July: Pulled Pork with Maple BBQ Sauce with Cilantro Lime Coleslaw (recipe is in BBQ chicken post) + Healthy Buffalo Chicken Dip Recipe

Pork- 21 Day Fix: 1 RED, 1/4 TSP, 1 sweetener tsp (per serving) | WW: Green, Blue, Purple – 8 points (per serving) | Recipe makes 6-8 servings]

Coleslaw – 21 Day Fix: 1 GREEN, 2 sweetener TSP (per serving) | WW: Green, Blue, Purple – 1 point (per serving) | [Recipe makes 4 servings]

Buffalo Chicken – 21 Day Fix: 1/2 RED, 1/4 BLUE + dippers (per serving) | WW: Green – 4 points; Blue – 2 points; Purple – 2 points (per serving) | [Recipe makes 8 potluck servings]

Prep Tip #1: Make a double batch of slaw but only dress half. Use coleslaw for tonight’s dinner, and then save the rest – store dressing and slaw separately in the fridge. You will use leftover slaw for Monday and Wednesday’s dinners.

Prep Tip #2: Make a double batch of buffalo chicken dip but before baking, put half aside for Tuesday’s dinner. If you have extra time you can prep your zucchini boats too!

Groceries: 

Pork

  • 4 tsp olive oil
  • 3–4 pound pork shoulder or roast, or sub 2 -3 pound pork tenderloin
  • 2 cloves of garlic
  • 1/2 sliced onion (optional)
  • sea or Himalayan salt
  • pepper
  • garlic powder
  • 1 cup chicken or veggie stock
  • 1/2 cup tomato paste (6 oz can)
  • 1/4 cup of coconut aminos
  • 3 Tbsp pure maple syrup
  • 2 Tbsp apple cider vinegar
  • onion powder

Coleslaw

  • 3 T cilantro
  • 4 cups of coleslaw mix (or chop your own cabbage)
  • 1/4 of a red onion cut into skinny strips
  • ½1 jalapeno, diced and seeds removed
  • 4 tsp maple syrup or honey
  • Juice from 2 limes
  • 1 tsp olive oil
  • Sprinkle of salt

Buffalo Chicken Dip

  • 1 lb boneless skinless breast tenderloins or about 2 cups of shredded, cooked chicken breast
  • 1 cup of chicken broth or water
  • salt, pepper, garlic powder
  • olive oil spray
  • ⅔ cup of 2% plain Greek yogurt
  • ⅓ cup of small curd cottage cheese
  • 1/3 cup of hot sauce
  • 1/3 cup of blue cheese
  • 1/2 cup of sharp cheddar cheese
  • (optional) green onion

Monday: Leftover Pulled Pork with Cilantro Lime Coleslaw

Pork- 21 Day Fix: 1 RED, 1/4 TSP, 1 sweetener tsp (per serving) | WW: Green, Blue, Purple – 8 points (per serving) | Recipe makes 6-8 servings]

Coleslaw – 21 Day Fix: 1 GREEN, 2 sweetener TSP (per serving) | WW: Green, Blue, Purple – 1 point (per serving) | [Recipe makes 4 servings]

Groceries:

  • see Sunday

Tuesday:  Buffalo Chicken Zucchini Boats

21 Day Fix: 1 GREEN, 1 RED, 1/2 BLUE (per serving) | WW Freestyle: 3 points (per serving) | [Recipe makes 6 servings]

Groceries:

  • salt, pepper, garlic powder for seasoning
  • 3 large to medium zucchini
  • 1 lb of boneless chicken breast
  • 1 cup 2% greek yogurt
  • 1/2 cup small curd cottage cheese
  • 2/3 cup of shredded cheddar
  • 1/2 cup hot sauce, plus more for drizzling
  • 1/3 cup of blue cheese or sub more cheddar, goat cheese, or mozzarella
  • (optional) green onion

Wednesday: Instant Pot Flank Steak Tacos

21 Day Fix: 1 YELLOW, 1 RED, 2/3 GREEN, 1/2 TSP, optional 1/2 BLUE (per serving) | WW: Green, Blue, Purple – 7 points plus toppings (per serving) | [Recipe makes 4 servings]

Groceries:

Tacos

  • 11 1/2lb flank steak
  • 2 limes
  • 2 tsp olive oil
  • 2 cloves of garlic
  • 1 tablespoon of salt-free taco seasoning
  • 1 (10 oz.) can of diced tomatoes with green chilies
  • salt
  • chili powder (optional)
  • corn tortillas
  • Optional toppings: avocado, cilantro, plain Greek yogurt

Slaw (you may have already prepped extra on Sunday and won’t need these)

  • 4 T cilantro
  • 2 cups of coleslaw mix (or chop your own cabbage)
  • 1/4 of a red onion
  • 1/2 of a jalapeno
  • 12 tsp maple syrup or honey

Thursday: Healthy Instant Pot Chili Mac

21 Day Fix: 1 1/2 YELLOW, 1 RED, 2 1/4 GREEN, 1/2 BLUE, 1/2 TSP (per serving) | WW Freestyle: 5 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • 2 tsp olive oil
  • 1 lb ground lean turkey or lean ground beef
  • 1 onion
  • 2 bell peppers
  • 1 small zucchini
  • 3 cloves of garlic
  • 1 cup of canned kidney beans
  • 1 ½ cups of uncooked gluten free elbows
  • chili powder
  • cumin
  • salt
  • 1 (14oz) can of tomato sauce
  • 1 (14 oz) can of mild diced tomatoes with green chilis
  • ⅔ cup of shredded sharp cheddar cheese
  • (optional) cilantro

Friday: Easy Caprese Chicken with a side salad or favorite veggie

21 Day Fix: 1 RED, 1/2 GREEN, 1/2 BLUE (per serving) | WW Freestyle: 5 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • 1 lb boneless, skinless chicken breasts
  • 1/2 cup good quality balsamic vinegar
  • 2 cups grape or cherry tomatoes
  • 1 1/3 cup sliced fresh mozzarella
  • fresh basil
  • salt
  • pepper
  • optional – liquid stevia
  • side salad ingredients or your favorite veggie