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. This post contains affiliate links for products I’m obsessed with.
Hello! And happy July, friends. 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 this is a very unique season of life…and this reentry is a big transition for a lot of us! Social calendars are filling up and many people are returning to in person work and things just feel really busy. Give yourself some time to adjust if you need it…and you will be back before you know it.
That being said, if you need a little extra support right now, we are kicking off a 21 Day 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 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! This week we will do some 4th of July prep and utilize leftovers to help us out during the week. Since we did burgers for Memorial Day and Father’s Day, I thought I would switch things up and recommend my yummy Pulled Pork with Maple BBQ Sauce. It makes a ton and I love having leftovers for Monday’s dinner! Make with one of your fave salads or one of my faves:
Mediterranean Chickpea Salad – this salad just screams summer!
Mexican Street Corn Salad – every time I make this salad/dip, I get asked for the recipe. Every. Time.
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
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! YUM!
If you are looking for lunch option for this week, try making some quick and easy lunch meat roll ups with sliced cucumbers. 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!
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…
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THIS WEEK’S 21 DAY FIX MEAL PLAN AND WW MEAL PLAN-
Meal Plan & Grocery List {Week of 7/5/21}
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
- 1–2 T fresh basil
- 4 tsp vegan butter (or sub a good olive oil or ghee)
- sprinkle of salt and pepper
4th of July | Sunday: Pulled Pork with Maple BBQ Sauce + 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]
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.
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
- ½–1 jalapeno, diced and seeds removed
- 4 tsp maple syrup or honey
- Juice from 2 limes
- 1 tsp olive oil
- Sprinkle of salt
4th of July | Sunday: Healthy Buffalo Chicken Dip Recipe
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 #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:- 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 + 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
- 1 –1 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
- 1–2 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 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
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