Looking for a 21 Day Fix Meal plan with five dinners, breakfast and lunch all planned out? This meal plan has delicious ideas to help transition from summer to fall! WW points, printable grocery list, and meal planning spreadsheet included, too. This post contains affiliate links for products I’m obsessed with.
Despite the fact that it’s been hot and humid all week, I’m starting to get excited about the fact that fall is indeed here 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 Stuffed Acorn Squash 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 2,000 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!
As usual, 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!
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 TEN FREE COMPLETE PLANS THAT YOU CAN USE FOR YOUR WEEK:
21 Day Fix Meal Plan Vol. 10 {All Meals | All Brackets | Free Printables}
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 Portion Fix MEAL PLAN…
Meal Plan & Grocery List {Week of 9/13/21} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 9/6/21} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 8/30/21} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 8/16/21} | 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!
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THIS WEEK’S 21 DAY FIX MEAL PLAN AND WW MEAL PLAN-
Meal Plan & Grocery List {Week of 9/20/21}
Breakfast: Apple Cinnamon Overnight Oats
21 Day Fix: 1 YELLOW, 1/2 PURPLE (per serving) | WW: Green – 4 points, Blue – 4 points, Purple – 1 point (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) | WW: Green - 2 points, Blue - ZERO points, Purple - ZERO points (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) | WW: [95% beef] Green, Blue, Purple – 3 points plus toppings (per serving); [99% turkey] Green – 2 points, Blue – ZERO points, Purple – ZERO points plus 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) | WW: Green, Blue, Purple - ZERO points (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: Stuffed Acorn Squash with Sausage, Spinach, and Feta
21 Day Fix: 1 RED, 1 1/2 GREEN, 1/2 BLUE, 1 TSP (per serving) | WW: Green, Blue, Purple – 7 points (per serving) | [Recipe makes 4 servings]
Groceries:- 2 Acorn Squash
- 1 lb sweet or spicy poultry sausage
- olive oil
- olive oil spray
- 1/2 onion
- 3 cloves of garlic
- 2 cups of spinach
- 1/2 cup of feta cheese (or sub your favorite cheese)
- 2 T of pecorino romano
- sea or Himalayan salt
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
Friday side: Cucumber Tomato Salad with Avocado + Feta
21 Day Fix: 1 GREEN, 1 BLUE, 3/4 TSP (per serving) | WW: Green, Blue, Purple- 5 points (per serving) | [Recipe makes 4 servings]
Groceries:- ¼ small red onion
- 1 large cucumber
- 1 pint cherry tomatoes
- 1 avocado
- ⅓ cup crumbled feta cheese
- 1/4 cup chopped fresh cilantro (or dill)
- 1-2 lemons
- 1 Tablespoon extra-virgin olive oil
- 2 teaspoons honey
- 2 cloves minced garlic
- salt
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