Meal Plan & Grocery List {Week of 9/19/22}

Looking for a 21 Day Fix Meal plan with great meals to transition from summer to fall? This plan has freezer friendly dinners and a breakfast to help plan your week and stock your freezer. WW points and meal planning spreadsheet included, too. This post contains affiliate links for products I’m obsessed with.

Food photo collage with text on a white circle. Text says, "Healthy Meal Plan & Grocery List Week of 9/19/22"

There was a little chill in the air this morning, and I’m starting to get excited about the fact that fall is indeed coming and my sweaters and sweatshirts are looking more and more appealing. So this week’s meal plan is a perfect combination of some favorite end of summer meals with some tastes of fall thrown in. We are going to make great use of the remaining fresh tomatoes, cucumbers, zucchini, green beans and basil, while also welcoming fall with some soup and apple cinnamon overnight oats. If you need a lunch idea (something for SUNDAY FUNDAY 🏈)- try the Healthy Buffalo Chicken Dip Recipe with some veggie dippers! You will not be disappointed. In fact, double it and make the Mini Stuffed Peppers for lunch.

FREEZER PREP

I also want to start stocking my freezer again – so pull out those SouperCubes (aff) and let’s get a plan to double some dinners this week and just make life a little easier on those busy weeknights! On my plan to double this week are my Easy Chicken Veggie Soup and Hidden Cauliflower Taco Meat. For the taco meat, you can even make a triple batch! Remember – work smarter, not harder! Feeling ambitious? This FREEZER PREP VIDEO has over 4,000 views on my YouTube Channel! Give it a peek and learn how to prep FOUR easy freezer meals this weekend. Don’t forget to subscribe to access more videos, as well! Have a delicious week! **Don’t forget – The itemized grocery list is now 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, the Confessions Facebook supporters group might be a great fit for you! Lots of extra help there, PLUS members get the weekly spreadsheet and tips on lunches and snacks on WEDNESDAYS before anyone else!!

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

IF YOU WANT A FULL PLAN, I HAVE THIRTEEN FREE COMPLETE PLANS THAT YOU CAN USE FOR YOUR WEEK:

FULL MEAL PLANS

OR, TRY A RECENT Portion Fix MEAL PLAN…

RECENT WEEKLY MEAL PLANS

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-

Breakfast: Apple Cinnamon Overnight Oats

21 Day Fix: 1 YELLOW, 1/2 PURPLE (per serving) | [Recipe makes 5 servings]

Groceries:

1 2/3 cups gluten-free rolled oats
1 2/3 cup unsweetened vanilla almond milk
2 1/2 cup diced apple
ground cinnamon
maple syrup or honey

Monday: Easy Chicken Veggie Soup

21 Day Fix: 1 RED, 2 GREEN, (per serving) | [Recipe makes 4 servings]

Groceries:

1 cup of diced carrots
1 cup of chopped celery
1/2 diced onion
2 cloves of garlic
1 zucchini
1 1/2 cups of fresh string beans
1 1/2 cups of spinach
32 oz of organic, low sodium vegetable or chicken stock
1 can of diced tomatoes (or fresh) - 14oz and 28oz cans both work great!
1 lb chicken breasts
Himalayan salt
Parmesan cheese
Olive oil flavored cooking spray

Tuesday: Hidden Cauliflower Taco Meat

21 Day Fix: 1 RED, 1 GREEN plus taco toppings (per serving) | [Recipe makes 4 servings]

Groceries:

1lb of ground meat of your choice (we using love lean ground beef)
3 cups of cauliflower rice (can be frozen)
1 cup of low sodium tomato sauce
1–2 T of salt free taco seasoning
salt
Your favorite taco toppings
Corn or flour tortillas or lettuce for salads

Tuesday topping: Homemade Pico de Gallo

21 Day Fix: 1/2 GREEN (per serving) | [Recipe makes 6-8 servings]

Groceries:

1 pound tomatoes cut into ¼-inch pieces (I love using a variety of tomatoes)
¼ cup red onion
¼ cup fresh cilantro
2–3 jalapeno peppers
1 lime
Sea or Himalayan salt

Wednesday: Spice Rubbed Instant Pot Whole Chicken [Crock Pot option]

21 Day Fix: 1 RED (per serving) | [Recipe makes 6 servings]

Tip: Don't forget to save some of these leftovers for your penne vodka chicken tomorrow!

Groceries:

1 Whole Chicken – 4 to 5 lbs for a 6 quart IP and 5-7 lbs for an 8 quart IP or crock pot
1 onion, quartered
1 lemon
2 tsp paprika
1 tsp cayenne
1 tsp onion powder
1 tsp thyme
1/2 tsp garlic powder
1 tsp salt
1 cup chicken broth or water (for IP)

Wednesday: Air Fryer Zucchini

21 Day Fix: 1 GREEN, trace BLUE (per serving) | [Recipe makes 4 servings]

Groceries:

2 medium zucchini
olive oil cooking spray
garlic powder
1/4 tsp salt
1/6 – 1/3 cup Parmesan cheese

Thursday: Healthy Penne Vodka Sauce with Chicken

21 Day Fix: 1 RED, 1 GREEN, 1/4 BLUE, 1 YELLOW (per serving) | WW: Green – 7 points, Blue – 6 points, Purple – 4 points (per serving) | [Recipe makes 4 servings]

Groceries:

4 slices turkey bacon (nitrate-free)
olive oil
1/2 medium red onion
2 cloves garlic
28 oz crushed tomatoes
1/4 cup plus 1 T of vodka
4 Tbsp 2% plain Greek yogurt (or sub 1/3 cup full fat coconut milk)
1/3 cup Parmesan cheese and more for topping
1 T chopped fresh basil
dried oregano
sprinkle of salt
red pepper flakes
1 lb boneless chicken breasts
gluten free Penne Pasta or Zoodles

Friday: New York Strip Steak

21 Day Fix: 1 RED, 1 TSP (per serving) | WW: Green, Blue, Purple- 8 points (per serving) | [Recipe makes 2 servings]

Groceries:

2 Strip Steaks (about 8 oz and at least 1. 5 inches thick)- You can also use Ribeye or Filet Mignon
coarse Kosher or sea salt
coarse ground black pepper
olive oil
salted butter or ghee