Looking for a 21 Day Fix Meal plan with five dinners plus breakfast that utilizes delicious summer produce? This plan also has great freezer friendly options to stock your freezer before fall! WW points and meal planning spreadsheet included, too. This post contains affiliate links for products I’m obsessed with.
It’s that time of year here where garden zucchinis are growing like crazy! So this week’s plan is a bit heavy on the summer squash, but you will see how different each meal is – one of the things I LOVE about zucchini! It’s so neutral and mild in flavor and works in so many different recipes! If you don’t have a garden, just take a trip to your local farm stand!
Fresh tomatoes are also coming in hot, so it’s also the perfect time to make my Fresh Tomato Sauce. This recipe is perfect to double, or even triple, and freeze for later. And while you are at it, make extra Make Ahead Meatballs. The busy Fall Back to School Time is coming faster than any of us want, and you will be happy to have an easy dinner or lunch already made. Tip: When freezing your extras, don’t forget to save 2 cups of fresh tomato sauce for your Italian Stuffed Peppers on Wednesday!
If you are looking for lunch option to go along with this week’s meals, I love prepping my Sloppy Joe Stuffed Sweet Potatoes or Instant Pot Lentil Sloppy Joes for a great protein, veggie, and fiber packed midday meal.
As you gear up for fall, don’t sleep on stocking your freezer with meat and seafood from Butcher Box! If you are new to Butcher Box, they are running a great free chicken breast special right now – 2 lb. of chicken breast free in EACH box for a year, so it’s a great time to try out this service if you haven’t already! I just got a new box of chicken, pork, beef, and seafood and it’s so helpful for meal planning.
If you need a little extra support right now transitioning back to school, my Supporters group on Facebook could be the perfect place for you. Becoming a Supporter of Confessions costs less than $5 a month, but you get access to new recipes before they are published, and you get access to the weekly meal plan on Wednesdays, before anyone else. Not to mention, it’s a small, tight knit community of like-minded 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 ❤️.
**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!!
Hope you have a delicious week!
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
- Updated 21 Day Fix Food List; Free Printable
- 21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]
- How to Calculate Container Counts for the 21 Day Fix
- 21 Day Fix Snacks | Healthy Snack Ideas
IF YOU WANT A FULL PLAN, I HAVE THIRTEEN FREE COMPLETE PLANS THAT YOU CAN USE FOR YOUR WEEK:
OR, TRY A RECENT Portion Fix MEAL PLAN…
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-
Meal Plan & Grocery List {Week of 8/29/22}
Breakfast: Zucchini Fritters
21 Day Fix: 1 GREEN, 1/4 RED (per 2 fritters) | WW: Green, Blue, Purple - 1 point (per fritter) | [Recipe makes 8 fritters]
Groceries:- 3 large zucchini
- 2 eggs
- parmesan or pecorino Romano cheese
- seasoned gluten free breadcrumbs
- salt
- optional – fresh herbs – parsley, basil, oregano
- olive oil cooking spray
Monday: Make ahead Meatballs with Fresh Tomato Sauce and GF or whole grain pasta
Meatballs - 21 Day Fix: 1 RED, trace YELLOW, trace BLUE (per serving) | WW Freestyle: 9 points (per serving) | [Recipe makes 3 servings]
Sauce - 21 Day Fix: 1 GREEN, 1/3 TSP (per serving) | WW: Green, Blue, Purple - 2 points (per serving) | [Recipe makes 6 servings]
Groceries:- 1/2 cup of fresh gluten free (or other whole grain) bread crumbs
- 3/4 lb ground chicken or turkey
- 1/2 lb chicken or turkey sausage
- 2 cloves of garlic
- 1 tablespoon of fresh basil
- 1/2 teaspoon parsley
- 1/3 cup of Parmesan/Romano cheese blend
- 2 tablespoons chicken broth
- 1 egg
Sauce
- 2 tsp olive oil
- 1/2 yellow onion
- 5 cloves of garlic
- 6 cups of fresh tomatoes (any variety)
- 1 carrot or 4–5 baby carrots
- 1 (6 oz.) can of tomato paste
- 2 Tbsp chopped fresh basil (can sub 1 tsp dried)
- salt & pepper
- (optional) dried oregano & parsley
Gluten free or whole grain pasta
Tuesday: Fish Tacos with Mango Salsa
21 Day Fix: 1 RED, 1 YELLOW, 1/4 PURPLE 1/3 BLUE, trace GREEN (per serving) | WW: Green – 6 points, Blue – 5 points, Purple – 5 points (per serving) | [Recipe makes 4 servings]
Groceries:- olive oil spray
- 1lb white fish (like turbo, flounder, or mahi-mahi)
- 8 corn tortillas (can sub 4 flour tortillas)
- salt free taco seasoning
- cilantro
- 3 limes
- 1 cup of diced mango
- 2/3 cup diced avocado
- 1/4 diced red onion
- 1 tablespoon of diced jalapeño
- 1/2 cup of plain Greek yogurt
- shredded lettuce or cabbage
- salt
Wednesday: Italian Stuffed Peppers
21 Day Fix: 1 RED, 2 GREEN, 1 BLUE (per serving) | WW: Green- 11 points; Blue- 5 points; Purple- 5 points (per serving) | [Recipe makes 4 servings]
Groceries:- 4 large green bell peppers
- 1 lb extra lean grass fed ground beef
- 2 cups homemade or no sugar added tomato sauce
- 2 garlic cloves
- 1/2 onion
- 2 cups of shredded zucchini or zoodles
- 1 1/3 cups shredded Italian cheese blend
- fresh basil
- salt and pepper
Thursday: Balsamic Chicken and Zucchini Skewers with quinoa
21 Day Fix: 1 RED, 1 GREEN, 1/3 BLUE, 2 TSP (per 2 skewers) | WW: Green – 7 points, Blue – 5 points, Purple – 5 points (per 2 skewers) | [Recipe makes 3 servings]
Groceries:- ¼ cup balsamic vinegar
- 2 Tbsp olive oil (WW can sub 1 Tbsp)
- 2 tsp minced garlic
- 2 tsp honey
- 1 tsp dijon mustard
- dried oregano
- garlic powder
- onion powder
- salt
- 1 pound boneless skinless chicken breast
- 1/2 red onion
- 2 medium sized zucchini
- 1/3 cup of feta cheese
- wooden skewers
- quinoa
Friday: Pan Seared Salmon
21 Day Fix: 1 RED, 1 1/2 TSP (per serving) | WW: Green – 7 points, Blue – 2 points, Purple – 2 points (per serving) | [Recipe makes 4 servings]
Groceries:- 4 wild caught salmon fillets about 4-6 ounces each
- cooking oil spray
- 1 tablespoon olive oil
- 1 tablespoons butter, vegan butter, or ghee
- 1–2 cloves of garlic
- 1 lemon
- salt and pepper to taste
- 1 tablespoon chopped parsley for garnish
Friday side: Three Cheese Zucchini Bake
21 Day Fix: 1 GREEN, 1 BLUE (per serving) | WW Freestyle: 4 points (per serving) | [Recipe makes 4-8 servings]
Groceries:- 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)
Leave a Reply