Ultimate 21 Day Fix & WW Meal Plan: Hearty Fall Recipes, Easy Breakfasts & Full Grocery List

Looking for a 21 Day Fix Meal plan with dinner and breakfast already planned for you? This comprehensive guide offers healthy, hearty, and family-friendly meals that align with both 21 Day Fix and Weight Watchers (WW) programs. Dive into delicious fall-inspired recipes, complete with WW points, a printable grocery list, and an interactive meal planning spreadsheet to simplify your week! This post contains affiliate links for products I’m obsessed with.

As the leaves turn and the air grows crisp, it’s the perfect time to embrace cozy, flavorful meals that nourish your body without sacrificing taste. This meal plan is designed to help you transition from the fun of holiday festivities to a week of delicious, healthy eating. After a weekend filled with Halloween magic – pumpkin carving, classic movies like “The Great Pumpkin,” crackling fire pits, and delightful trick-or-treating – it’s time to refocus on wholesome nutrition. My kids and I adore these autumn traditions, and while 2020 (or any year!) might throw us curveballs, it can’t stop us from enjoying good food and good health!

This autumn-inspired meal plan is packed with seasonal deliciousness, making healthy eating a true pleasure. We’re talking comforting classics with a healthy twist, including a fantastic Spaghetti Squash Lasagna – trust me, you won’t even miss the noodles! It’s rich, savory, and perfectly satisfying. Another standout is one of my all-time favorites: Stuffing with Brown Rice and Sausage. While it’s a staple for Thanksgiving, its hearty, aromatic flavors make it an incredible dish to enjoy any time of the year. It’s truly comfort food at its finest, packed with wholesome ingredients.

Have some extra ricotta cheese leftover from your lasagna? Don’t let it go to waste! Ricotta is an incredibly versatile ingredient that can elevate your snacks or breakfast. Transform it into a delightful treat with Roasted Acorn Squash with Sweet Whipped Ricotta, a perfect blend of sweet and creamy. Or, for a seasonal twist, try the Pumpkin Spice Whipped Ricotta. Both options are amazing as a quick, healthy snack or a light, satisfying breakfast, adding a touch of gourmet to your everyday.

Feeling overwhelmed by meal prep or spending too much time in the kitchen on Sundays? You’re not alone, and I have the perfect solution! Make your weeknights smoother and stress-free by subscribing to my email list. Each week, I send out a valuable weekly prep checklist directly to your inbox. This checklist is your secret weapon for staying organized, ensuring you know exactly what to do each night to prepare for the next day, making healthy eating effortless and enjoyable.

Ready to kickstart your healthy eating journey? This meal plan makes it incredibly easy! All five delicious dinners and a convenient make-ahead breakfast are already loaded into a *7-day template* meal planning spreadsheet for you here. This dynamic spreadsheet is designed for ultimate flexibility – simply add in your desired lunches and snacks. **Important:** Remember to make a copy of the spreadsheet before you begin, as you won’t be able to edit the original. The best part? If you need to swap out ingredients or deviate slightly from the plan, the container counts will auto-adjust, ensuring you stay on track with your 21 Day Fix goals effortlessly!

For those who prefer a more traditional approach, or enjoy the tangible feel of tracking their progress, I’ve got you covered. Use this free 21 Day Fix Meal Planner PDF to meticulously track your containers and daily water intake. It’s an incredibly helpful tool for visualizing your progress and ensuring you meet your hydration and nutritional goals. Whether you’re a digital planner or a pen-and-paper enthusiast, staying organized with your healthy eating has never been easier!

Have a yummy and healthy week!

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

Sometimes, a longer, more comprehensive plan is exactly what you need to stay on track. If you’re looking for a full week of healthy eating, complete with all meals and options for various brackets, explore these seven fantastic free plans. They offer diverse recipes and strategies to keep your healthy eating exciting and sustainable.

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 Ultimate Portion Fix MEAL PLAN…

Looking for even more variety or a slightly different seasonal focus? These recent Ultimate Portion Fix meal plans offer fresh ideas and delicious recipes to keep your menu exciting. Each plan is crafted with precision to help you achieve your health and fitness goals with ease.

Meal Plan & Grocery List {Week of 10/26/20} | 21 Day Fix Meal Plan | WW Meal Plan

Meal Plan & Grocery List {Week of 10/19/20} | 21 Day Fix Meal Plan | WW Meal Plan

Meal Plan & Grocery List {Week of 10/12/20} | 21 Day Fix Meal Plan | WW Meal Plan

Meal Plan & Grocery List {Week of 10/5/20} | 21 Day Fix Meal Plan | WW Meal Plan

Meal Plan & Grocery List {Week of 9/28/20} | 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!

Life happens, and sometimes a specific meal plan might not perfectly align with your current needs or dietary preferences. No worries! I offer an extensive archive of resources to ensure you always find the perfect fit for your healthy eating journey. Explore over 100 weekly meal plans and grocery lists, catering to various tastes, seasons, and dietary requirements. You’re sure to find something that inspires you and makes healthy eating a joy.

100+ Weekly Meal Plans & Grocery Lists

DON’T FORGET TO CHECK YOUR INBOX!

Maximize your meal prep efficiency and stay ahead of your healthy eating goals! I send out exclusive, step-by-step prep tips specifically tailored for these meal plans in my weekly email. These valuable tips help you organize your kitchen, streamline your cooking process, and ensure you’re ready for a week of healthy and delicious meals. Click to get on the list and transform your meal prep routine!

THIS WEEK’S 21 DAY FIX MEAL PLAN AND WW MEAL PLAN-

Breakfast: Mini French Toast Casserole Cups [21 Day Fix | Weight Watchers]

Kick off your mornings with these delightful and convenient Mini French Toast Casserole Cups! They are the perfect make-ahead breakfast solution, offering a sweet and satisfying start to your day without the morning rush. Prepare a batch on Sunday, and you’ll have delicious, portion-controlled breakfasts ready for the entire week. These cups are not only easy to make but also packed with flavor, making healthy eating truly enjoyable for the whole family.

21 Day Fix: 1/2 YELLOW, 1/4 RED, 1/4 PURPLE, 1/2-1 sweetener TSP (per muffin) | WW Blue: 1 point (per muffin) | [Recipe makes 12 muffins]

Note for FIXers: Plan A only- scroll down to Thursday to see about possible need for an alternate breakfast on that day.

Groceries:

6 eggs
6 pieces of gluten free or whole grain bread
1 cup of unsweetened vanilla almond milk
1 tbsp vanilla extract
cinnamon (to taste)
10 drops of liquid stevia (or sub 2T maple syrup or honey)
2 Tablespoons pure maple syrup (for topping, optional)
3 c. fresh fruit – anything goes, but berries are a personal favorite for a vibrant, healthy side!
sliced almonds (optional, for garnish)
Cooking spray or coconut oil

Monday: Spaghetti Squash Lasagna

Transform your Monday night with this incredible Spaghetti Squash Lasagna – a brilliant, low-carb twist on a beloved Italian classic. This dish delivers all the hearty, comforting flavors of traditional lasagna without the pasta, making it perfect for your 21 Day Fix and WW goals. Layers of tender spaghetti squash, rich marinara, savory Italian turkey sausage, and creamy ricotta cheese combine to create a deeply satisfying and utterly delicious meal that your entire family will adore. It’s a fantastic way to enjoy comfort food guilt-free!

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

Groceries:

olive oil cooking spray [I use my EVO]
1 lb of spicy Italian turkey sausage
1/4 onion, finely diced
2 cloves of garlic, minced
1 1/4 cup of ricotta cheese (part-skim for best results)
1 egg
1 1/2 cups of homemade tomato sauce (or your favorite low-sugar marinara)
1 cooked spaghetti squash (about 4 cups of squash strands)
2/3 cup of shredded mozzarella cheese (part-skim)
1 T grated parmesan cheese
fresh basil, for garnish
salt and pepper, to taste

Tuesday: 21 Day Fix Instant Pot Asian Chicken (No Instant Pot? Try 21 Day Fix Asian Style Crock Pot Chicken)

For a quick, flavorful, and incredibly easy weeknight dinner, this Instant Pot Asian Chicken is a true winner. With minimal effort, you can create tender, succulent chicken bathed in a savory-sweet Asian-inspired sauce. If you don’t own an Instant Pot, no problem – the slow cooker version is just as delicious and equally convenient. This versatile dish is perfect for meal prep, and its vibrant flavors make it a family favorite. Serve it alongside brown rice and fresh green beans for a complete and balanced meal.

21 Day Fix: 1 RED, 1 TSP (per serving) | WW Blue: 9 points (thighs), 5 points (breasts) (per serving) | [Recipe makes 4-8 servings]

Tip: My favorite way to serve this is with Brown Rice and green beans for a perfectly balanced and satisfying meal!

Groceries:

1–2 lbs of boneless, skinless chicken thighs or breasts (1lb for 4 servings)
1/4 cup of honey (or maple syrup for a slightly different flavor)
1/3 cup of coconut aminos (or sub low sodium soy sauce if you aren’t gluten free)
1 T tomato paste
2 tsp coconut oil
sea salt, to taste
crushed red pepper (optional, for a kick)
2 tsp flour (optional, for thickening the sauce)

Wednesday: Instant Pot Chicken Noodle Soup

There’s nothing quite as comforting and soothing as a warm bowl of chicken noodle soup, especially as the weather cools. This Instant Pot Chicken Noodle Soup recipe makes preparing this classic a breeze, delivering rich, homemade flavor in a fraction of the time. Loaded with tender chicken, vibrant vegetables, and gluten-free noodles, it’s a wholesome and nourishing meal that’s perfect for a cozy Wednesday evening. The addition of fresh ginger and turmeric not only boosts the flavor but also adds wonderful health benefits, making it an ideal choice for boosting your immune system. Enjoy a bowl of pure comfort!

21 Day Fix: 1 YELLOW, 1 RED, 1 GREEN, 1/2 TSP (per serving) | WW: see recipe post – points vary based on amount of noodles used | [Recipe makes 4 servings]

Groceries:

2 tsp olive or avocado oil
1 small yellow onion or 1/2 of a large, chopped
2 cups of carrots, sliced or diced
1 cup of celery, sliced
5 cloves of garlic, minced
2–3 T fresh ginger, grated (I add even more because I am obsessed!!)
turmeric powder (a pinch for color and health benefits)
1 lb of boneless chicken breast tenderloins, chicken breasts, or chicken thighs
6 cups of low sodium chicken broth
1 lemon (for juice and zest)
salt, to taste
black pepper, freshly ground
gluten-free egg noodles (I use 4 “nests” of this brand) or gluten free noodle shape of your choice
fresh herbs – parsley, thyme, oregano are my favorites (for garnish)

Thursday: Stuffing with Brown Rice and Sausage

Break away from traditional dinner norms with this incredibly flavorful and hearty Stuffing with Brown Rice and Sausage. While stuffing is often reserved for holidays, this version is so delicious and wholesome that you’ll want to enjoy it all year long! It combines nutrient-dense brown rice with savory Italian chicken or turkey sausage, tender celery, sweet onions, and earthy mushrooms for a satisfying meal that’s rich in texture and taste. It’s a fantastic option for a comforting fall evening, offering a unique twist on a classic side dish, elevated to main course status.

21 Day Fix: 1 RED, 2 YELLOW, 1 GREEN (per serving) | WW Blue: 10 points (per serving) | [Recipe makes 6 servings]

Note for FIXers: [Plan A only] If using Mini French Toast cups for breakfast, you may need an alternative breakfast on this day (or have a smaller portion of stuffing) to stay within your allotted yellow containers for the day.

Groceries:

2 cups brown rice
2 cups organic chicken stock or broth
1 lb raw sweet Italian chicken or turkey sausage
4 tsp olive oil
6 celery stalks, chopped
1 large onion, chopped
1 container sliced fresh mushrooms (I used baby bellas), or cremini mushrooms
salt and fresh cracked pepper to taste

Friday: Honey Glazed Salmon

End your week on a high note with this elegant yet simple Honey Glazed Salmon. This recipe features tender, flaky salmon fillets coated in a luscious sweet and savory glaze, made with honey and coconut aminos. Salmon is a fantastic source of omega-3 fatty acids, making this dish not only incredibly delicious but also incredibly healthy. It’s quick enough for a busy Friday night but feels special enough for a celebratory meal. Serve it with a crisp side salad or steamed seasonal vegetables for a perfectly balanced and flavorful conclusion to your meal plan.

21 Day Fix: 1 RED, 1 TSP (per serving) | WW: Green- 8 points, Blue- 5 points, Purple- 5 points (per serving) | [Recipe makes 4 servings]

Tip: Serve the salmon with a yummy side salad. Need the perfect dressing? The dressing in my Ramen Noodle Salad has lots of the same yummy flavors as the salmon – a perfect pairing!

Groceries:

1 1/4 lb wild Alaskan salmon (I love Butcherbox Salmon for quality)
1 lime (for juice and zest)
coconut oil (for cooking)
coconut aminos (or low sodium soy sauce)
honey (can sub maple syrup for an alternative sweetness)

Why Choose This 21 Day Fix & WW Meal Plan?

This meal plan is more than just a list of recipes; it’s a comprehensive tool designed to simplify your healthy eating journey and make it sustainable. Here’s why this plan stands out:

Effortless Planning: With dinners and breakfast already laid out, a significant portion of your weekly meal planning is done for you.
Dual Program Compatibility: Whether you’re following 21 Day Fix, Ultimate Portion Fix, or Weight Watchers (WW), this plan provides container counts and points, making it easy to track your nutrition.
Hearty & Healthy: Enjoy comforting, seasonal recipes that satisfy your cravings without derailing your health goals. Each dish is designed to be both delicious and nutritious.
Family-Friendly: The recipes are crafted to appeal to a wide range of palates, ensuring that healthy eating is enjoyable for the whole family, even picky eaters.
Time-Saving: The included meal planning spreadsheet, make-ahead breakfast, and Instant Pot/Crock Pot options are all geared towards reducing your time in the kitchen during busy weeknights.
Complete Resources: From printable grocery lists to interactive spreadsheets and additional meal plan archives, you have all the tools you need at your fingertips.

General Meal Prep Strategies for a Smoother Week

To make this meal plan even more effective and stress-free, consider incorporating these general meal prep tips into your routine:

Batch Cook Grains: Prepare a large batch of brown rice (or quinoa) at the beginning of the week. This saves time on busy nights when a recipe calls for it, like with the Asian Chicken or Stuffing.
Chop Veggies Ahead: Spend an hour on Sunday chopping all your vegetables for the week. Store them in airtight containers in the fridge. This way, when you start cooking, much of the prep work is already done.
Pre-Cook Proteins: For recipes like the Asian Chicken, you can sometimes cook the chicken ahead of time and simply reheat and combine with the sauce on the day of.
Make Sauces/Dressings: If any recipes require a homemade sauce or dressing (like the homemade tomato sauce for lasagna), prepare it in advance.
Review Your Plan: Take 10-15 minutes each Sunday to review the meal plan, confirm your grocery list, and mentally prepare for the week’s cooking. This small step can make a big difference.
Utilize Leftovers Smartly: Plan for intentional leftovers. Many of these dinners are just as good, if not better, the next day, making for easy lunches!

Understanding 21 Day Fix and Weight Watchers (WW) – A Quick Guide

For those new to these programs, here’s a brief overview of how this meal plan supports your journey:

21 Day Fix / Ultimate Portion Fix: This program emphasizes portion control using color-coded containers for different food groups. Each recipe in this plan includes the corresponding container counts, making it simple to track your intake and ensure balanced nutrition. It’s about learning healthy eating habits through mindful portioning.
Weight Watchers (WW): WW uses a points system, where foods are assigned SmartPoints values based on their nutritional content (calories, saturated fat, sugar, and protein). This meal plan provides the WW points for each recipe, allowing you to seamlessly integrate these meals into your daily SmartPoints budget and achieve your weight loss goals.

Both programs encourage healthy eating, smart choices, and mindful consumption, and this meal plan is designed to make adhering to either system both easy and enjoyable.

Embrace the flavors of fall and the simplicity of structured meal planning with this delicious 21 Day Fix and Weight Watchers friendly menu. With all the tools and recipes at your disposal, you’re set for a week of healthy, satisfying meals that the whole family will love. Happy cooking!