21 Day Fix Pantry Meal Plan: Healthy, Easy Recipes with WW Points & Printable Grocery List

Are you searching for a healthy, delicious, and easy-to-follow meal plan that relies primarily on pantry ingredients? Look no further! This comprehensive 21 Day Fix meal plan is designed to simplify your week, featuring wholesome breakfast, lunch, and dinner ideas you can make with items you likely already have on hand. Plus, we’ve included essential resources like WW (Weight Watchers) points, a printable grocery list, and an interactive meal planning spreadsheet to make your healthy eating journey seamless.

Living a healthy lifestyle, especially with structured programs like the 21 Day Fix or WW, doesn’t mean you need exotic ingredients or complicated recipes. In fact, some of the most satisfying and nourishing meals come from simple pantry staples. This particular meal plan was crafted with that philosophy in mind, offering creative solutions for using shelf-stable items, frozen produce, and common proteins to create fresh, flavorful dishes.

Why Choose a Pantry-Focused Meal Plan?

In today’s fast-paced world, and with the occasional need to minimize trips to the grocery store, having a robust collection of pantry recipes is invaluable. A pantry-focused meal plan offers numerous benefits:

Cost-Effective: Utilizing ingredients you already own or can purchase in bulk often reduces your weekly food budget.
Convenience: Fewer last-minute dashes to the store mean more time for what matters.
Reduced Waste: You’ll be using up ingredients before they expire, minimizing food waste.
Flexibility: Learn to be resourceful and adapt recipes based on what’s available.
Stress Reduction: With a plan in hand, mealtime decisions become effortless.

Like in previous weeks, I’ve delved into my collection of Healthy Pantry Staples Recipes for inspiration. This plan brings you nourishing, easy-to-prepare meals that haven’t been featured on a meal plan in a while, ensuring variety and excitement for your taste buds. Before you finalize your grocery list or place that online order, I highly recommend reviewing my Healthy Pantry Staples and Shelf Stable Fruits, Veggies, and Protein guide. It’s an excellent resource for stocking up or replenishing your essentials to ensure you’re always prepared for healthy cooking.

Your Ultimate Meal Planning Tools: Spreadsheet & Grocery List

To further simplify your week, all five dinners and a breakfast option from this plan are conveniently pre-loaded into a dedicated meal planning spreadsheet available here. This interactive tool is designed for maximum flexibility – just add in your preferred lunch options and snacks to complete your daily menu. What makes this spreadsheet truly exceptional is its ability to auto-adjust 21 Day Fix containers when you swap out ingredients or modify portions. We understand that sometimes you can’t find specific items, or your family’s preferences might differ, and that’s perfectly fine! Feel empowered to swap what you need; the spreadsheet will handle the calculations, making portion control effortless. Remember to make a copy of the spreadsheet for yourself – you won’t be able to edit the original directly.

Beyond Food: Embracing a Weekly Wellness Focus

In times when we might feel a little extra stress or nervous energy, it’s easy to reach for comfort foods that derail our progress. To help channel that energy into more positive habits – and perhaps less reliance on cookies and wine – we’re re-centering and giving each week a distinct wellness-based focus. This week, we encourage you to identify one small, actionable wellness goal, whether it’s drinking more water, taking a daily walk, or practicing mindful eating. Want to dive deeper into these wellness themes and find a supportive community? Come join us in my Ask the Fit Foodie Group on Facebook!

Now, let’s get back to the delicious meal plans!

Discover More 21 Day Fix & WW Meal Plans

While this week’s pantry-focused plan is fantastic, I understand that variety is key to staying motivated. If you’re looking for additional inspiration or simply want to explore other options, I have a wealth of resources available. Below are some of my most popular and recent meal plans, all designed to support your 21 Day Fix and WW goals.

Five FREE Complete Meal Plans for Your Week:

These full plans offer a complete week of meals, grocery lists, and container counts, ready for you to print and use!

21 Day Fix Full Meal Plan {Week of 3/9/20} | All Plans | Printable
21 Day Fix Full Meal Plan {Week of 1/6/20} | All Plans | Printable
21 Day Fix Full Meal Plan {Week of 12/2/19} | All Plans | Printable
21 Day Fix Full Meal Plan & Grocery List {52} Jan-YOU-ary 5-Day Full Meal Plan | Printable
21 Day Fix Full Meal Plan & Grocery List {60} Instant Pot 5-Day Full Meal Plan | Ultimate Portion Fix Meal Plan | Printable

Don’t Miss Out: Exclusive Prep Tips in Your Inbox!

To help you navigate these meal plans with ease, I send out exclusive step-by-step prep tips directly to your inbox. These tips are designed to save you time and make meal prep a breeze! Click below to get on the list and receive your weekly email: Join the Email List Here!

Looking for More Variety? Explore My Archives!

If this particular weekly meal plan doesn’t perfectly align with your current needs or preferences, don’t worry – I’ve got you covered! You can browse through an extensive collection of over 75+ Weekly Meal Plans & Grocery Lists in my archives. You’re sure to find something that fits your taste and lifestyle.

Or, Try the Latest 21 Day Fix Meal Plans…

Stay up-to-date with my newest meal creations. Here are some of the most recently published 21 Day Fix and WW meal plans:

Meal Plan & Grocery List {Week of 3/30/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 3/23/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 3/16/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 2/24/20} | 21 Day Fix Meal Plan | WW Meal Plan

This Week’s 21 Day Fix & WW Pantry Meal Plan

Breakfast Options: Start Your Day Right

Kickstart your mornings with these comforting and nutritious breakfast choices. Both recipes are perfect for meal prepping and rely on common pantry ingredients like oats and pumpkin puree.

Option 1: Healthy Pumpkin Oatmeal Banana Bread | 21 Day Fix Pumpkin Oatmeal Banana Bread [Gluten-free/dairy-free]

This delightful banana bread is a healthier take on a classic, infused with the warm flavors of pumpkin and oats. It’s a fantastic grab-and-go option for busy mornings, offering a satisfying blend of carbs and healthy fats.

21 Day Fix Container Counts (per slice): With chocolate chips = 1 yellow treat swap, 1/2 purple; Without chocolate chips = 3/4 yellow, 1/2 purple, 2 SWEETENER tsps (Recipe makes 8 slices)

Option 2: Pumpkin Oatmeal Muffins {21 Day Fix}

These wholesome muffins are a convenient and delicious way to enjoy your breakfast. Packed with fiber from oats and the goodness of pumpkin, they’re perfect for portion-controlled eating and can be customized with various toppings.

21 Day Fix Container Counts (per muffin): 1/2 YELLOW, 1/4 GREEN (Recipe makes 12 muffins)

Tip for FIXers: If you’re following Plan A and choose the Pumpkin Oatmeal Banana Bread, you might need to slightly adjust your portion sizes or modify your dinner yellow containers to stay within your daily allowance. The meal planning spreadsheet will help you make these adjustments seamlessly!

Groceries for Breakfast (Choose your option or make both for variety!):

For Pumpkin Oatmeal Banana Bread:

2 cups Bob’s Red Mill Gluten-free Old Fashioned Oats (or your preferred oats)
1/3 cup honey or maple syrup
2 large eggs
2/3 cup of mashed ripe bananas (about 2 small or 1 1/2 large ripe bananas)
2/3 cup pumpkin puree (ensure it’s pure pumpkin, not pumpkin pie filling)
¼ cup unsweetened vanilla almond milk (or any milk you have on hand)
Vanilla extract
Gluten-free baking soda
Salt (Himalayan or sea salt recommended)
Ground cinnamon
Pumpkin pie spice
Optional mix-in: 1/2 cup dairy-free chocolate chips for a sweet treat

For Pumpkin Oatmeal Muffins:

Coconut oil spray (for muffin tin)
1 cup of organic pure pumpkin puree (again, not pie filling)
2 large eggs
1/3 cup pure maple syrup or honey
Vanilla extract
3 cups of gluten-free oats (or regular rolled oats if not GF)
Baking powder
Pumpkin pie spice
Cinnamon
Himalayan salt
1 1/2 cups of unsweetened vanilla almond milk (or milk of your choice)
Optional toppings for customization: chopped pecans or walnuts, dark chocolate chips, dried cranberries, or raisins

Lunch Strategy: Flexible & Fuss-Free

For lunches, the philosophy is “make it work for you!” This approach emphasizes flexibility and efficiency, allowing you to maximize leftovers and pantry ingredients. Here are some of my go-to at-home lunch ideas:

Eat Leftovers: The easiest and most efficient way to enjoy a healthy lunch. Plan to make a little extra dinner each night!
Clean Out the Fridge: Get creative with odds and ends from your refrigerator. A quick scramble, a small salad, or a wrap can come together easily.
Eggs or Egg Salad: Eggs are a pantry and fridge staple, versatile for quick scrambles, hard-boiled for salads, or a simple egg salad sandwich.
Pantry Finds: A can of tuna with whole-grain crackers, a quick bean salad, or a cup of instant soup can be surprisingly satisfying.
Healthy Freezer Meals: I highly recommend using my Healthy Freezer Meals post to prepare meals in advance. Utilize tools like Souper Cubes to freeze individual portions, which can then be thawed quickly for lunches. This is a game-changer for busy weeks!

Dinner Recipes: Five Days of Pantry Perfection

Monday: Instant Pot Sausage and Lentil Soup (21 Day Fix/Stove-top Option)

This hearty and comforting soup is a nutritional powerhouse, packed with protein from sausage and fiber from lentils. It’s incredibly satisfying and perfect for meal prep, as it tastes even better the next day. This recipe offers both Instant Pot and stove-top instructions, making it accessible no matter your kitchen equipment.

21 Day Fix Container Counts: 1 1/3 GREEN, 3/4 RED, 1 YELLOW, 1/3 tsp (per serving) | WW Blue: 3 points (per serving) | (Recipe makes 6 servings)

Groceries:

2 tsp olive oil
1 lb of Italian Chicken or Turkey Sausage (choose spicy or sweet based on preference, or make your own for even more control over ingredients)
1/2 of a medium onion, diced
1 1/2 cups of carrots, chopped (can use frozen pre-chopped carrots for convenience)
1 1/2 cups of celery, chopped
3 cloves of garlic, minced
2 cups of zucchini, chopped (fresh or frozen zucchini rounds work well)
1 1/2 cups of Bob’s Red Mill dry lentils, rinsed very well (note: lentils can vary in how much they expand; if yours triple, you might use 1 cup or aim for 8 servings instead of 6)
6 cups of low sodium chicken stock or broth (a pantry essential!)
2 cups of baby spinach, fresh (wilts down nicely into the hot soup)
Fresh basil or sub dried basil (adjust amount accordingly)
Himalayan salt (to taste)
Crushed red pepper (for a hint of spice, optional)
Pecorino Romano cheese (for garnish, optional)

Tuesday: Quick Turkey Taco Skillet {21 Day Fix | WW}

This one-pan wonder brings all the vibrant flavors of tacos into a convenient skillet meal. It’s incredibly quick to prepare, making it ideal for busy weeknights, and it’s packed with lean protein and veggies. Customize your toppings with fresh avocado or a dollop of Greek yogurt for added creaminess.

21 Day Fix Container Counts: 1 RED, 1/2 GREEN, 1 YELLOW, optional 1/2 BLUE (per serving) | WW Blue: Zero points (per serving) | (Recipe makes 4 servings)

Groceries:

1 medium onion, chopped
1 green bell pepper, chopped (can use frozen bell pepper strips)
1 pound ground turkey (lean ground chicken or beef can also work)
14 oz canned petite diced tomatoes with jalapenos (adds flavor and a little kick!)
1 cup black beans, rinsed and drained (canned black beans are a pantry staple)
1 cup frozen corn niblets
Chili powder
Cumin
Garlic powder
Optional toppings: Greek yogurt (a great sour cream substitute), fresh avocado slices, shredded cheese (if your plan allows for a blue container or treat swap)

Wednesday: 21 Day Fix Pumpkin Pasta with Spicy Sausage (Gluten Free | Instant Pot Option)

Embrace unique flavors with this cozy pumpkin pasta dish! The creamy pumpkin sauce pairs beautifully with spicy sausage, creating a comforting yet healthy meal. It’s perfect for a cooler evening and offers both gluten-free and Instant Pot cooking options for your convenience.

21 Day Fix Container Counts: 1 GREEN, 1 RED, 1 1/2 YELLOW, 1/2 BLUE, 1 TSP (per serving) | WW Blue: 11 points (per serving) | (Recipe makes 4 servings)

Groceries:

2 tsp vegan or clarified butter (or regular butter if preferred)
2 tsp olive oil
1/2 cup diced onion
2 cloves of garlic, minced
1 lb spicy Italian turkey or chicken sausage (or use this recipe to make your own with ground poultry)
1 cup pumpkin puree (a fantastic way to add creaminess and nutrients from your pantry)
1 1/2 cups of chicken broth (another essential pantry item)
1/3 cup of full-fat coconut milk (I love So Delicious Culinary Coconut Milk for its rich texture, but any full-fat canned coconut milk will work)
Salt (to taste)
2 1/2 cups of chopped baby spinach (wilts quickly into the warm sauce)
1/3 cup of a good quality Parmesan or Pecorino Romano cheese (for flavor and richness)
3 cups of cooked gluten-free or whole grain pasta (2 cups raw for Instant Pot method)

Thursday: 21 Day Fix Italian Pork Chops with Freezer Friendly Instant Pot Brown Rice or noodles

Simple, flavorful, and incredibly satisfying, these Italian pork chops are a weeknight hero. They’re seasoned with classic Italian herbs and cooked with tomatoes and onions, offering a wholesome protein source that pairs beautifully with brown rice or whole-grain pasta. This recipe highlights how easy it is to create a gourmet-tasting meal with minimal effort and common ingredients.

21 Day Fix Container Counts: 1 RED, 1/2 GREEN, trace BLUE, and 1 tsp (per serving) | WW Blue: 6 points (per serving) | (Recipe makes 4 servings)

Tip: If fresh tomatoes aren’t readily available, you can easily substitute canned diced tomatoes from your pantry without sacrificing flavor. This makes the meal even more pantry-friendly!

Groceries:

4 Boneless Pork Chops (or bone-in, adjust cooking time slightly)
1 Tbsp of olive oil
1/2 pint of cherry or grape tomatoes (or a 14.5 oz can of diced tomatoes, drained)
1/2 diced onion
2 cloves of chopped garlic
Dried basil (or fresh, if you have it)
Dried oregano
Sea salt
Sprinkle of Parmesan cheese (optional, for serving)
Optional side: Ingredients for Instant Pot Brown Rice or your preferred whole-grain noodles

Friday: Taco Pizza {21 Day Fix}

End your week with a fun and flavorful twist on pizza night! This taco pizza combines all your favorite taco toppings on a healthy wrap base, making it a quick, customizable, and satisfying meal. It’s a fantastic way to enjoy a “pizza” without derailing your healthy eating goals.

21 Day Fix Container Counts: 1 1/4 YELLOW, 1/2 RED, 1/4 GREEN, 1/3 BLUE (per serving) | WW Blue: 4 points (per serving) | (Recipe makes 2 servings)

Tip: For a delicious meatless option, you can double the corn and beans and then top with taco seasoned sautéed zucchini or mushrooms, creating a veggie-filled taco pizza that’s equally satisfying!

Groceries:

2/3 cup of ground turkey (or lean ground beef, or make it vegetarian with extra beans/corn)
2 tsp of salt-free taco seasoning (using homemade ensures no hidden ingredients)
1/3 cup of shredded cheese (Mexican blend is what I used, but cheddar or Monterey Jack work well)
1/2 cup fresh salsa (or diced tomatoes, peppers, red onion, and cilantro mixed – use canned diced tomatoes as a pantry swap)
1/4 cup of black beans and corn (canned/frozen are perfect here)
Lime (for a fresh squeeze over the top)
Fresh cilantro (for garnish, optional)
2 Flatout wraps or gluten-free wraps (your “pizza crust”)
Olive oil spray (for crisping the wraps)

Maximizing Your Healthy Eating Journey

Successfully navigating a healthy eating plan like the 21 Day Fix or WW relies on consistent effort and smart strategies. Here are some general tips to help you make the most of this pantry meal plan and beyond:

Embrace Batch Cooking: Prepare larger quantities of grains, proteins, or even full meals on a designated “prep day” to streamline your week.
Mindful Snacking: Plan your snacks just as diligently as your meals. Keep healthy options like fruit, vegetables with hummus, or a handful of nuts readily available.
Hydration is Key: Don’t forget to drink plenty of water throughout the day. It supports metabolism, helps with satiety, and keeps your body functioning optimally.
Listen to Your Body: Pay attention to hunger and fullness cues. Healthy eating isn’t just about what you eat, but also how you eat.
Be Flexible and Forgiving: Life happens! If you deviate from the plan, simply get back on track with your next meal. Consistency over perfection is the goal.

Join Our Thriving Community!

Embarking on a healthy eating journey is always easier and more fun when you have support. Join our vibrant community in the Ask the Fit Foodie Group on Facebook! It’s a fantastic place to share triumphs, ask questions, get meal prep tips, and find encouragement from fellow health enthusiasts following the 21 Day Fix and WW programs. Plus, don’t forget to subscribe to my weekly email for exclusive step-by-step prep tips that will make your meal planning even simpler.

Ready to Transform Your Week?

This 21 Day Fix pantry meal plan offers a practical, delicious, and budget-friendly way to stay on track with your health and fitness goals. By utilizing common pantry staples, you’ll discover how easy and satisfying healthy eating can be. With included WW points, a printable grocery list, and a flexible meal planning spreadsheet, you have all the tools you need for a successful week of portion-controlled, nutritious meals. Start prepping, enjoy your delicious dishes, and feel fantastic!