Effortless Healthy Eating: Your Weekly 21 Day Fix & WW Blue Points Meal Plan + Printable Resources

Simplify your journey to healthy eating with this comprehensive 21 Day Fix meal plan, designed to make your week run smoothly. This plan features a delicious breakfast, a satisfying lunch, and five distinct healthy dinners, all carefully crafted to support your wellness goals. To help you stay organized, we’ve included a convenient printable grocery list and a ready-to-use meal planning spreadsheet. Plus, for our Weight Watchers community, WW Blue Points have been meticulously calculated for every recipe in this plan! This post contains affiliate links for products we love.

Hey everyone! As January wraps up, we want to extend a huge thank you for your incredible support. This past month has been truly amazing for our little blog, and we owe all our milestones to each one of you! Despite the usual hustle and bustle of life, your engagement has helped us achieve our best month ever. Thank you, from the bottom of our hearts, for being such a vital part of our community!

Why Embrace Weekly Meal Planning?

Meal planning is more than just deciding what to eat; it’s a powerful tool for achieving your health and wellness goals while simplifying your daily routine. By taking a few moments each week to plan your meals, you can:

Save Time: No more last-minute scrambling for dinner ideas or multiple trips to the grocery store.
Reduce Stress: Knowing exactly what’s for breakfast, lunch, and dinner eliminates daily decision fatigue.
Eat Healthier: Thoughtful planning helps you make mindful food choices, ensuring a balanced intake of nutrients and keeping you on track with programs like 21 Day Fix and Weight Watchers.
Save Money: You’ll buy only what you need, reducing food waste and impulse purchases.
Control Portions: Especially beneficial for 21 Day Fix, meal planning makes it easy to pre-portion your meals and stick to your container counts.

This week’s plan is designed with these benefits in mind, featuring a delightful mix of flavors and textures, including hearty lasagna options and quick, flavorful weeknight dinners. We’ve even prepped a batch of Spinach Lasagna Roll-ups for a friend, which we just had to share with you, alongside our popular Mexican Lasagna. Because, let’s be honest, who can ever have too many delicious lasagna recipes?

Your Ultimate Meal Planning Companion: The Printable Spreadsheet

We’ve made meal prep even easier by plugging all the breakfast, lunch, and dinner recipes into a convenient meal planning spreadsheet just for you. This interactive tool helps you visualize your week and adjust as needed.

Simply click here to access your free meal planning spreadsheet. Important: Remember to make a copy of the spreadsheet (File > Make a copy) so you can edit and personalize it without affecting the original. Whether you follow this plan exactly or swap out a few recipes, the 21 Day Fix container counts and WW Blue Points will auto-adjust to keep you on track!

Explore More Free 21 Day Fix Full Meal Plans!

If you’re looking for even more variety or a full week’s worth of structured meal ideas, we’ve got you covered. Check out these four complete, free plans that you can use to simplify your week:

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

Stay Connected: Get Exclusive Prep Tips in Your Inbox!

Want to make meal prep even easier? I send out exclusive step-by-step prep tips and additional insights for these meal plans directly in my weekly email newsletter! Don’t miss out on these valuable shortcuts and expert advice. Click to get on the list today!

Need More Options? Dive into Our Extensive Meal Plan Archives!

If this week’s meal plan doesn’t quite fit your current needs or preferences, don’t worry! We have a vast collection of resources available to help you find the perfect fit:

Explore Over 75 Weekly Meal Plans & Grocery Lists
Or, browse some of our most popular and latest 21 Day Fix and WW Meal Plans:
- Meal Plan & Grocery List {Week of 1/27/20} | 21 Day Fix Meal Plan | WW Meal Plan
- Meal Plan & Grocery List {Week of 1/20/20} | 21 Day Fix Meal Plan | WW Meal Plan
- Meal Plan & Grocery List {Week of 1/13/20} | 21 Day Fix Meal Plan | WW Meal Plan
- Meal Plan & Grocery List {Week of 12/16/19} | 21 Day Fix Meal Plan | WW Meal Plan

This Week’s Delicious and Healthy Meal Plan: 21 Day Fix & WW Blue Points

Breakfast: 21 Day Fix Roasted Acorn Squash with Sweet Whipped Ricotta

Start your day with this warm and comforting breakfast that feels indulgent yet is perfectly balanced. Roasted acorn squash paired with sweet whipped ricotta offers a delightful mix of flavors and nutrients, ensuring a satisfying start to your morning.

21 Day Fix: 1/2 RED, 1 GREEN, 1 TSP (per serving) | WW Blue Points: 7 points (per serving) | [Recipe makes 2 servings]

Groceries:

1 Acorn Squash
3/4 cup of part skim ricotta (sub coconut yogurt for dairy free)
coconut oil
cinnamon
sea salt
2 tsp pure maple syrup (can sub honey)
vanilla extract
liquid stevia
2–3 tsp of vanilla or regular almond milk (or milk of choice)

Lunch: Instant Pot Chicken Tortilla Soup {21 Day Fix}

Enjoy a flavorful and light lunch with this Instant Pot Chicken Tortilla Soup. It’s incredibly easy to make, packed with vibrant veggies, lean protein, and a kick of spice, making it a perfect quick meal during your busy week.

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

Groceries:

1 1/4 lb raw boneless skinless chicken breasts (about 3–4 Breasts)
10 oz. diced tomatoes with green chilies
14.5 oz. diced tomatoes (no salt added)
1 cup frozen corn thawed
1 cup black beans (no salt added)
1 medium onion
1 jalapeno
2 cloves garlic
4 cups of organic, low sodium chicken broth or stock
ground cumin
chili powder
Himalayan salt
black pepper
4 organic corn tortillas
olive oil cooking spray
Optional toppings – avocado, cheese, lime, Greek yogurt, cilantro

Monday Dinner: 21 Day Fix Spinach and Sausage Lasagna Roll Ups

Kick off your week with a comforting and hearty lasagna dish that’s surprisingly portion-controlled. These Spinach and Sausage Lasagna Roll-ups are perfect for a family dinner or meal prep, offering a delicious blend of flavors without the fuss of a traditional layered lasagna.

21 Day Fix: 1 1/4 RED, 3/4 GREEN, 1 BLUE, 1 YELLOW (per serving) | WW Blue Points: 11 points (w/ 99% ground turkey) or 14 points (sweet Italian chicken sausage) (per serving) | [Recipe makes 4 servings]

Groceries:

8 whole wheat or gf lasagna noodles
olive oil spray
1 pound ground sweet Italian chicken sausage (don’t like? Use lean ground beef or turkey)
10 oz frozen chopped spinach (or fresh!)
8 oz part skim ricotta or cottage cheese
1/3 cup grated Parmesan cheese
1 egg
salt and fresh pepper
(optional) crushed red pepper
homemade or no sugar added tomato sauce (like Rao’s)
1 cup mozzarella cheese

Tuesday Dinner: 21 Day Fix Mexican Lasagna

Spice up your Tuesday with this vibrant Mexican Lasagna! It’s a flavor-packed dish layered with lean protein, fresh vegetables, and cheesy goodness, offering a healthy twist on a comfort food classic. A fantastic way to use those delicious taco seasoning flavors.

21 Day Fix: 1 YELLOW, 1 GREEN, 2/3 RED (but a full red if using the yogurt sauce) 1 BLUE (with avocado)(per serving) | WW Blue Points: 9 points (per serving) | [Recipe makes 6 servings]

Groceries:

2 bell peppers
1 medium onion
1 lb lean ground sirloin or other protein
2 T salt free taco seasoning
1 1/3 cups shredded cheddar cheese
3/4 cup of refried beans
1/4 cup of corn
1 can of Rotel
olive oil cooking spray
8 gluten free corn tortillas
TOPPINGS –cilantro, 2/3 cup of diced avocado, diced jalapeno, cilantro lime yogurt sauce

Wednesday Dinner: Instant Pot Beef and Broccoli (21 Day Fix)

Enjoy a takeout favorite made healthy at home with this quick and easy Instant Pot Beef and Broccoli. It’s bursting with savory flavors, tender beef, and crisp broccoli, making it a perfect mid-week meal that’s both satisfying and light.

21 Day Fix: 1 RED, 1 GREEN, 1/2 tsp (per serving) | WW Blue Points: 6 points (per serving) | [Recipe makes 4 servings]

Groceries:

olive oil
1 1/2 pounds of flank steak
1/2 cup shallots (about one whole shallot)
2 cloves of garlic
freshly grated ginger
2/3 cup beef stock (or sub water)
1/3 cup of coconut aminos (or sub low sodium soy sauce)
2 T plus 1 tsp honey
3 1/2 cups of broccoli florets
1/2 T arrowroot or your favorite thickener/flour (cornstarch also works well)
scallions
salt
crushed red pepper

Thursday Dinner: 21 Day Fix Instant Pot Maple BBQ Chicken (Slow Cooker Option) with Instant Pot Mac and Cheese {Gluten-free} | 21 Day Fix Instant Pot Mac and Cheese {Weight Watchers Freestyle}

Thursday calls for a comforting and delicious duo! Enjoy succulent Instant Pot Maple BBQ Chicken, which can also be made in a slow cooker, alongside a creamy, gluten-free Instant Pot Mac and Cheese. This meal combines sweet and savory flavors for a truly satisfying experience.

Chicken – 21 Day Fix: 1 RED, 1 TSP (per serving) | WW Blue Points: 8 points (per serving) | [Recipe makes 4 servings]

Mac and Cheese – 21 Day Fix: 1 1/3 YELLOW, 1/3 GREEN, 1 BLUE, 1/2 tsp (per serving) | WW Blue Points: 6 points- low fat cheese; 10 points- full fat cheese (per serving) | [Recipe makes 8 servings]

Tip for FIXERS: To manage your YELLOW container allowance for the day, consider omitting the tortilla strips from your Chicken Tortilla Soup at lunch today.

Groceries for Chicken:

1 to 1.5 pounds of boneless, skinless chicken thighs
1/2 cup tomato paste
1/4 cup of coconut aminos (or sub low sodium soy sauce if not gluten-free)
3 Tbsp pure maple syrup
apple cider vinegar
garlic powder
onion powder
sea or Himalayan salt and black pepper
optional – thickener of your choice (arrowroot, tapioca, cornstarch, etc)

Groceries for Mac and Cheese:

1 head of cauliflower
2 1/2 cups of chicken broth (can sub water)
3 cups of elbow pasta (I used a 12 oz box of gluten free Barilla)
4 tsp of vegan butter or ghee (can sub regular butter)
2 1/2 cups of freshly shredded sharp cheddar cheese
2 T pecorino romano (optional, but highly recommended!)
garlic powder
dry mustard
Himalayan salt

Friday Dinner: Instant Pot Sausage Broccoli Pasta (21 Day Fix)

Wrap up your week with this quick and incredibly flavorful Instant Pot Sausage Broccoli Pasta. It’s a one-pot wonder that brings together savory sausage, tender broccoli, and pasta in a delicious sauce, making it an ideal choice for a relaxed Friday night.

21 Day Fix: 1 RED, 1/2 to 1 GREEN (depending on how much broccoli you use), 1 YELLOW, 1/2 BLUE, 1/2 tsp (per serving) | WW Blue Points: 7 per serving without cheese, 9 per serving with cheese | [Recipe makes 4 servings]

Groceries:

olive oil
1 lb spicy or sweet Italian poultry sausage
1/2 onion
4 cloves of garlic
1 1/2 cups of uncooked gluten free pasta
2–4 cups of fresh broccoli florets
2 cups of low sodium chicken broth or stock
crushed red pepper
2/3 cup Parmesan cheese

Tips for Successful Meal Prep and Planning

To maximize the benefits of this 21 Day Fix and WW meal plan, consider these simple meal prep strategies:

Batch Cook Grains and Proteins: Cook a larger batch of chicken or beef early in the week to easily incorporate into various meals.
Chop Veggies Ahead: Pre-chop onions, bell peppers, garlic, and broccoli florets on your prep day. Store them in airtight containers in the fridge to save time during cooking.
Prep Dressings and Sauces: Whisk together any homemade dressings or sauces required for the week and store them in jars.
Portion Out Snacks: If you’re incorporating snacks into your plan, pre-portion them into containers or bags.
Review Your Grocery List: Before heading to the store, cross-reference your pantry and fridge to avoid buying items you already have.

Customizing Your Meal Plan: Flexibility for Your Lifestyle

While this plan is designed for optimal health and convenience, we encourage you to make it your own! Here’s how you can customize it:

Ingredient Swaps: Not a fan of a particular vegetable? Feel free to substitute it with a similar option. For proteins, ensure you’re maintaining the correct container or point value.
Adjusting Servings: All recipes specify the number of servings. If you have a larger family or prefer leftovers, consider doubling a recipe. Our printable spreadsheet will help you track adjustments.
Dietary Needs: Many recipes offer gluten-free or dairy-free suggestions. Always double-check ingredient labels to ensure they meet your specific dietary requirements.
Listen to Your Body: If you find yourself genuinely hungry, choose a healthy, compliant snack. If you’re less hungry, adjust portion sizes slightly.

Ready to Transform Your Week?

We hope this 21 Day Fix and WW Blue Points meal plan empowers you to take control of your healthy eating journey. With delicious recipes, detailed nutrition information, and convenient printable tools, you have everything you need for a successful and stress-free week.

Don’t wait! Download your meal planning spreadsheet, grab your grocery list, and get ready to enjoy a week of healthy, flavorful meals. Happy cooking!