Cozy & Healthy: Your Ultimate 21 Day Fix & WW Meal Plan for Fall/Winter

Welcome to your ultimate guide for a week of delicious, health-conscious eating! This comprehensive meal plan is specially designed for those following the 21 Day Fix, Ultimate Portion Fix, and Weight Watchers (WW) programs. Forget the stress of planning – we’ve got your dinners and a hearty breakfast already sorted, featuring an array of cozy, comforting dishes perfect for the cooler months. You’ll also find all the essential tools to make your week a breeze, including WW points, a printable grocery list, and a customizable meal planning spreadsheet. Get ready to embrace flavorful, healthy meals without compromising on taste or convenience! This post contains affiliate links for products I’m obsessed with, helping me bring you more great content.

As the vibrant hues of autumn begin to fade and the crisp, chilly air settles in, many of us find ourselves craving comforting, warming meals. Here in Pennsylvania, the glorious sunny days of early fall have given way to cooler temperatures and rainy forecasts, signalling a shift towards more indoor, cozy activities – and, of course, hearty, nourishing food. While we might miss those extended warm days and lament the early sunsets brought on by daylight savings, this change of season presents the perfect opportunity to dive into a menu of wholesome, satisfying dishes that are both delicious and aligned with your healthy eating goals.

This week’s meal plan is curated with exactly that in mind: a collection of recipes that bring warmth and flavor to your table, ideal for embracing the colder weather. We’re also starting to look ahead to the holiday season, and it’s never too early to “audition” some festive side dishes for your Thanksgiving spread. Many of you shared on Instagram that your holiday celebrations this year might be more intimate, perhaps just with immediate family, but that certainly doesn’t mean compromising on the joy and deliciousness! Keep a close watch this week, as I’ll be rolling out some exciting NEW Thanksgiving and Holiday recipes, featuring revamped classic dishes that are healthy, flavorful, and perfect for any gathering, big or small.

Discover New Cozy Favorites & Prep for the Holidays

Speaking of cozy, have you had a chance to check out my *NEW* Butternut Squash Mac and Cheese? It’s an absolute game-changer – incredibly delicious and guaranteed to become a household favorite! While it’s slated to appear on an upcoming meal plan, there’s no need to wait; you can absolutely whip it up this week. It makes a fantastic, comforting substitute for Tuesday’s casserole if that recipe isn’t quite what you’re in the mood for!

Feeling overwhelmed by holiday planning already? Take a load off your mind and join my growing community by subscribing to my email list. Every week, I send out a convenient prep checklist directly to your inbox. This invaluable tool is designed to help you stay organized in the kitchen, ensuring you’re well-prepared for healthy meals every single night of the week. It’s the perfect way to streamline your meal prep and keep your healthy eating on track, especially during busy seasons.

Your Essential Meal Planning Tools: Spreadsheet & PDF

Ready to jump into a week of delicious, health-conscious meals? This plan makes it incredibly easy! All five dinners and a breakfast are already pre-loaded into a *7-day template* on my interactive meal planning spreadsheet, which you can access here. This powerful tool is designed to simplify your meal prep. All you need to do is add in your lunches and snacks to complete your week. Important Note: Remember to make a copy of the spreadsheet for yourself – you won’t be able to edit the original document. This allows you to personalize the plan as much as you need! If you’re not following the meal plan exactly, or if you can’t find specific ingredients, that’s perfectly fine. Simply swap out what you need, and the container counts (for 21 Day Fix) will automatically adjust to reflect your changes, ensuring you stay on track with your nutritional goals.

For those who prefer a more traditional approach, or who like to have a tangible record, I’ve got you covered! You can use this free 21 Day Fix Meal Planner PDF to meticulously track your containers and monitor your daily water intake. It’s a fantastic, straightforward way to ensure you’re hitting your targets and staying accountable. Whether you’re a digital planner or a pen-and-paper enthusiast, these tools are here to support your healthy lifestyle journey.

Have a yummy and well-organized week!

Seeking a Complete Meal Plan? Explore Seven FREE Options!

For those times when you need a fully prepped, comprehensive plan that covers every meal of the day, I’ve got you covered with a treasure trove of resources. Check out these seven FREE complete meal plans, each meticulously designed to cater to various dietary needs and preferences, complete with printable guides for all 21 Day Fix container brackets. These are perfect for getting started or simply shaking up your routine with new, exciting recipes:

• 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}

Explore More: Recent Ultimate Portion Fix Meal Plans

Looking for even more variety or fresh ideas? Don’t miss out on these recent Ultimate Portion Fix meal plans, which are also fully compatible with 21 Day Fix and include WW points. Each plan offers a unique set of delicious recipes and a carefully crafted grocery list to make your healthy eating journey exciting and effortless. Dive into these weekly guides for fresh inspiration:

• Meal Plan & Grocery List {Week of 11/9/20} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 11/2/20} | 21 Day Fix Meal Plan | WW Meal Plan
• 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

Can’t Find What You Need? Discover 100+ More Meal Plans!

If this week’s 21 Day Fix eating plan doesn’t quite fit your current needs or preferences, don’t worry – I’ve got an extensive library of resources to ensure you always find the perfect fit. My archives are brimming with options, so you’re never left without a delicious, healthy path forward. Explore a vast collection of past meal plans and grocery lists to tailor your healthy eating journey:

• 100+ Weekly Meal Plans & Grocery Lists

Exclusive Prep Tips: Don’t Forget to Check Your Inbox!

For an extra edge in your meal prep, remember that I send out exclusive, step-by-step prep tips specifically designed to complement these meal plans. These valuable insights arrive directly in your weekly email! These tips are crafted to save you time and make your healthy eating journey even smoother. Click to get on the list and ensure you never miss out on these helpful strategies!

This Week’s 21 Day Fix & WW Meal Plan: Cozy & Delicious!

This week’s plan is packed with comforting flavors and hearty dishes designed to keep you warm and satisfied as the weather turns colder. Each recipe is carefully calibrated for 21 Day Fix container counts and includes Weight Watchers points, making it easy to stay on track with your health and fitness goals. Let’s dive into the delicious details for your upcoming week of healthy eating!

Breakfast: Instant Pot Frittata

Start your day strong with this incredibly easy and versatile Instant Pot Frittata. Perfect for meal prep, these individual servings are packed with protein and vegetables, ensuring a healthy and satisfying breakfast that can be enjoyed throughout the week. It’s a fantastic way to use up leftover veggies and customize your morning meal.

21 Day Fix: 1 GREEN, 1 RED, 1/4 BLUE (per muffin) | WW: Green- 6 points; Blue- 3 points; Purple- 3 points (per serving) | [Recipe makes 4 servings]

Groceries:

• olive oil cooking spray
• ½ cup feta cheese (feel free to sub your favorite cheese like cheddar or goat cheese)
• 3 1/2 cups fresh baby spinach (kale or other leafy greens work great too)
• ½ cup diced onion
• 6 large eggs
• ¼ cup original almond milk (any milk you have on hand will work)
• 4 slices turkey bacon (can easily sub pork bacon for a different flavor)
• salt, to taste

Monday: Grilled or Air Fryer Steak with Healthy Sweet Potato Casserole

Kick off your week with a satisfying and flavorful meal featuring perfectly cooked steak alongside a healthier take on a classic comfort food. Whether you prefer the smoky char of the grill or the convenience of an air fryer, this steak recipe is simple and delicious. Paired with a wholesome sweet potato casserole, it’s a meal that feels indulgent yet stays within your healthy eating guidelines.

Steak – 21 Day Fix: 1 RED, 1 TSP (per 1/2 c. serving) | WW Blue: 5 points (per 8 oz steak) | [Recipe makes 2 steaks]

Casserole – 21 Day Fix: 1 GREEN, 1 YELLOW, 1/4 BLUE, 2 TSP (per serving) | WW Blue: 9 points (per serving) | [Recipe makes 6 servings]

Groceries:

Steak

• 2 Strip Steaks (about 8 oz each and at least 1.5 inches thick). Ribeye or Filet Mignon are also excellent choices.
• coarse Kosher or sea salt
• coarse ground black pepper
• olive oil
• salted butter or ghee

Casserole

• 3 medium sweet potatoes
• 6 cups butternut squash (approximately 1 medium squash or use convenient frozen cubes)
• 2 T melted coconut oil or butter
• sea salt + black pepper, to taste
• ground cinnamon, for warmth
• maple syrup (adjust to your desired sweetness)
• vegan butter (or use more coconut oil)
• 1/2 cup pecans (you can increase this to 1 cup for more crunch and healthy fats)
• additional coconut oil (for the topping)
• honey (for the topping)

Tuesday: Sheet Pan Nachos

Who said healthy eating can’t be fun? These Sheet Pan Nachos are a fantastic, customizable option for a quick and easy weeknight dinner. They’re perfect for using up leftover protein or veggies and offer a delicious way to enjoy a “treat” meal while staying on track. The beauty of sheet pan cooking is minimal cleanup and maximum flavor!

21 Day Fix: 1 YELLOW, 1 RED, 1/2-1 GREEN, 1/2-1 BLUE plus toppings (per 12 nachos) | WW: Purple – 9 points; Blue- 9 points; Green- 9 Points plus toppings (per 12 nachos) | [Recipe makes 4+ servings]

Groceries:

• 8 corn tortillas, cut into triangles
• Olive or avocado oil cooking spray
• 1 lb lean ground chicken, beef, or turkey
• 1 cup of canned tomato sauce
• salt, to taste
• 1–2 T Salt Free Taco Seasoning (homemade or store-bought)
• Optional – 2 cups of frozen cauliflower rice (great for adding extra veggies)
• 1/2 –1 cup homemade or store bought pico de gallo or freshly chopped cherry tomatoes
• ⅔ –1 1/3 cup freshly shredded sharp cheddar or your favorite cheese blend
• Optional toppings: diced avocado or guacamole, diced red onion, fresh cilantro, sliced jalapeños (fresh or pickled), plain Greek yogurt (as a sour cream alternative)

Wednesday: Instant Pot Sausage and Lentil Soup

Warm up from the inside out with this hearty and comforting Instant Pot Sausage and Lentil Soup. It’s an incredibly flavorful and nourishing meal that comes together quickly thanks to the Instant Pot. Packed with protein from the sausage and fiber from the lentils and vegetables, this soup is a complete meal in a bowl, perfect for a chilly evening.

21 Day Fix: 1 1/3 GREEN, 3/4 RED, 1 YELLOW, 1/3 TSP, optional BLUE (per serving) | WW Blue: 3 points (per serving) | [Recipe makes 6 servings]

Groceries:

• olive oil
• 1 lb of sweet or spicy Italian Chicken or Turkey Sausage (homemade or store-bought)
• 1/2 of a large onion, diced
• 1 1/2 cups of carrots, chopped
• 1 1/2 cups of celery, chopped
• 3 cloves of garlic, minced
• 2 cups of zucchini, diced
• 1 1/2 cups of Bob’s Red Mill dry lentils (rinse thoroughly)
• 6 cups of low sodium chicken stock or broth
• 2 cups of fresh baby spinach
• fresh basil or sub dried basil (about 1-2 tsp dried)
• Himalayan salt, to taste
• crushed red pepper, to taste (for a little kick)
• (optional) Pecorino Romano cheese, grated, for serving

Thursday: Stuffed Acorn Squash with Sausage, Spinach, and Feta

Embrace the flavors of fall with this elegant and utterly delicious Stuffed Acorn Squash. This dish transforms a humble squash into a show-stopping meal, filled with savory poultry sausage, tender spinach, and tangy feta cheese. It’s naturally portion-controlled and offers a beautiful presentation, making it perfect for a cozy dinner at home or even a small gathering.

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

Groceries:

• 2 medium Acorn Squash
• 1 lb sweet or spicy poultry sausage (chicken or turkey)
• olive oil
• olive oil spray
• 1/2 yellow onion, finely diced
• 3 cloves of garlic, minced
• 2 cups of fresh spinach, roughly chopped
• 1/2 cup of crumbled feta cheese (or sub your favorite crumbly cheese like goat cheese)
• 2 T of grated Pecorino Romano cheese
• sea or Himalayan salt, to taste

Friday: Grilled Lemon-Herb Pork Chops with Instant Pot Loaded Cauliflower Mash

End your week on a high note with a perfectly balanced and flavorful meal. Tender grilled lemon-herb pork chops bring bright, savory notes, while the Instant Pot Loaded Cauliflower Mash offers a creamy, comforting, and surprisingly light alternative to traditional mashed potatoes. This duo provides a restaurant-quality meal that’s both healthy and incredibly satisfying, perfect for unwinding.

Pork – 21 Day Fix: 1 RED, 1/2 TSP (per serving) | WW Blue: 5 points (per serving) | [Recipe makes 4 servings]

Cauliflower – 21 Day Fix: 1 GREEN, 1/2 RED, 1/2 BLUE, 1 TSP (per serving) | WW Blue: 5 points (per serving) | [Recipe makes 4 servings]

Groceries:

Pork

• 4 boneless pork chops (about 1-inch thick)
• 1 fresh lemon
• olive oil
• 2 cloves of garlic, minced
• sea or Himalayan salt, to taste
• dried oregano
• (optional) any fresh herbs you might have on hand (rosemary or thyme would be lovely)

Cauliflower

• 8 slices of turkey bacon (or regular bacon), cooked and crumbled
• 1 large head of cauliflower, cut into florets
• 2 T grated Parmesan cheese
• 4 tsp butter (or ghee/olive oil)
• salt, to taste
• fresh chives, chopped, for garnish
• ⅔ cup shredded cheddar cheese
• 1 cup low-sodium chicken broth (or water)

This meal plan is designed to bring warmth, flavor, and ease to your week. Enjoy every delicious, healthy bite!