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Meal Plan & Grocery List {Week of 9/6/21} | 21 Day Fix Meal Plan | WW Meal Plan

  • Author: Nancylynn

Description

21 Day Fix Meal plan with delicious recipes perfect for Labor Day week and using more of your zucchini crop! This weekly meal plan has breakfast, lunch and dinner all figured out! WW points, printable grocery list, and meal planning spreadsheet included, too.


Ingredients

Scale

Breakfast: Instant Pot Baked Oatmeal

21 Day Fix: 1 YELLOW, 1/4 PURPLE, 1 1/2 sweetener TSP (per serving) | WW: Green – 5 points, Blue – 5 points, Purple – 2 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • 1 1/3 cup Bob’s Red Mills Gluten Free Rolled Oats
  • cinnamon
  • baking powder
  • sprinkle of salt
  • 1 cup of diced fruit (berries are a fave!)
  • 1 cup of unsweetened vanilla almond milk
  • maple syrup
  • vanilla extract

Monday: My Fave Burger Recipe + Burger Sauce with Greek Pasta Salad

Burger – 21 Day Fix: 1 RED, 1 1/2 TSP, 1/2 BLUE, 1/2 GREEN, 1 sweetener tsp (per serving) | WW: Green, Blue, Purple – 7 points (per serving) | [Recipe makes 4 servings]

Pasta Salad – 21 Day Fix: 1 YELLOW, 1 GREEN, 1/2 BLUE, 1 ORANGE (per serving) WW: Green- 6 points w/o dressing, 10 points w/ dressing; Blue – 6 points w/o dressing, 10 points w/ dressing; Purple- 4 points w/o dressing, 8 points w/ dressing (per serving) | [Recipe makes 6 servings]

Groceries:

Burger

  • 4 T naturally sweetened ketchup
  • 2 T yellow mustard
  • 2 tsp mayo
  • 1 1/4 lb lean ground beef
  • 4 tsp olive oil
  • coarse kosher or sea salt
  • dill burger pickles
  • iceberg or romaine lettuce for wrapping burger, or your favorite gluten free or whole wheat burger bun
  • sliced cheddar cheese
  • additional toppings: onions, tomatoes, bacon – whatever you love!

Pasta salad

  • 3 cups of cooked whole wheat or GF pasta
  • 2 cups of diced cucumber
  • 2 cups of broccoli florets
  • 1 1/2 cups of grape tomatoes
  • 1/4 of a red onion
  • 1 cup of feta cheese crumbles
  • 20 olives (I used kalamata)
  • 2 lemons
  • 6 T olive oil
  • 4 T red wine vinegar
  • salt and fresh pepper
  • 1 T fresh or 1/2 tsp dried oregano
  • 1 T fresh or 1/2 tsp dried basil
  • sprinkle of garlic powder

Tuesday: Instant Pot Chicken Tortilla Soup

21 Day Fix: 1/2 RED, 1/2 GREEN, 1/2-1 YELLOW plus toppings (per serving) | WW: Green – 3 points (4 with tortilla strips); Blue – ZERO points (1 with tortilla strips); Purple – ZERO points (1 with tortilla strips) per serving | [Recipe makes 6 servings]

Groceries:

  • 1 1/4 lb raw boneless skinless chicken breasts (about 34 Breasts)
  • 10 oz. can diced tomatoes with green chilies
  • 14.5 oz. can diced tomatoes (no salt added)
  • 1 cup frozen corn
  • 1 cup black beans
  • 1 medium onion
  • 1 jalapeno
  • 2 cloves garlic
  • 4 cups of organic, low sodium chicken broth or stock
  • cumin
  • chili powder
  • Himalayan salt
  • black pepper
  • 4 organic corn tortillas
  • olive oil cooking spray
  • Optional toppings – avocado, cheese, lime, Greek yogurt, cilantro

Wednesday: Low Carb Cheesy Chicken and Broccoli Casserole

21 Day Fix: 1 GREEN, 1 RED, 1 BLUE, 1 TSP (per serving) | WW: Green – 8 points, Blue – 7 points, Purple – 7 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • 2 cups of cauliflower rice
  • 2 cups of broccoli florets
  • 1 lb of chicken tenderloins
  • 4 tsp of rice flour or GF flour blend
  • 4 tsp vegan butter or ghee
  • 1 cup of unsweetened original almond milk
  • 1 1/3 cups shredded cheddar cheese
  • Himalayan salt

Thursday: Air Fryer Chicken Thighs with Three Cheese Zucchini Bake

Chicken – 21 Day Fix: 1 RED, 1/2 sweetener tsp (per serving) | WW: Green, Blue, and Purple – 3 points (per serving) | [Recipe makes 4 servings]

Zucchini – 21 Day Fix: 1 GREEN, 1 BLUE (per serving) | WW: Green, Blue, Purple – 3 points (per serving) | [Recipe makes 4-8 servings]

Groceries:

Chicken

  • salt
  • 1 T brown sugar
  • paprika
  • garlic powder
  • chili powder
  • black pepper
  • 1 lb boneless, skinless chicken thighs
  • 1 tsp olive oil or olive oil cooking oil spray

Zucchini

  • olive oil spray
  • 4 cups of zucchini
  • 4 T chopped fresh basil
  • Italian seasoning
  • garlic powder
  • 2/3 cup of shredded mozzarella cheese
  • 1/3 cup shredded Parmesan or Romano cheese
  • 1/3 cup of feta cheese
  • salt and fresh ground black pepper to taste
  • dash of crushed red pepper (optional)

Friday: Chicken Pad Thai Zoodles

21 Day Fix: 1 RED, 1 1/4 GREEN, 1/2 BLUE, 2 tsp (per serving) | WW: (without peanuts) Green – 12 points, Blue – 7 points, Purple – 7 points (per serving); (with peanuts) Green – 15 points, Blue – 10 points, Purple – 10 points (per serving) | [Recipe makes 2 servings]

Groceries:

  • 3/4 lb chicken breasts
  • 4 teaspoons coconut oil
  • 2 eggs
  • 3 stalks green onion
  • 1 clove garlic
  • 1 teaspoon fresh grated ginger
  • 1/2 cup matchstick cut carrots
  • 2 large zucchini
  • Himalayan salt
  • dash of crushed red pepper
  • 1 lime
  • 1 T honey
  • 4 T coconut aminos
  • 1/4 cup chopped peanuts
  • cilantro