Ultimate 21 Day Fix Meal Plan: Healthy & Cozy Recipes with WW Points & Printable Grocery List

Embark on a culinary journey with this comprehensive 21 Day Fix meal plan, crafted to bring warmth and wellness to your table. Featuring five delightful dinners and a comforting breakfast, each recipe boasts a healthy twist without compromising on flavor. Plus, we’ve included Weight Watchers (WW) points, a handy printable grocery list, and an invaluable meal planning spreadsheet to make your healthy eating journey seamless and enjoyable. This post contains affiliate links for products I’m obsessed with, helping you discover my favorite tools and ingredients.

Embracing Healthy Eating During Busy Times

Life can throw curveballs, making it challenging to stick to healthy eating habits. Whether it’s unexpected quarantines, a busy work schedule, or simply the daily juggle of family life, stress can often lead to less-than-ideal food choices. That’s why having a well-structured, easy-to-follow meal plan is more crucial than ever. This week, I’m excited to share a meal plan designed to bring ease and deliciousness back into your kitchen, helping you navigate any challenges with wholesome, comforting meals.

This plan is packed with recipes that are not only healthy but also incredibly simple to prepare, proving that nourishing your body doesn’t have to be complicated. Forget the urge to stress-eat unhealthy snacks; with these recipes, you’ll look forward to every meal, knowing you’re making choices that support your well-being. And speaking of delicious, if you try the Sweet Potato Casserole, you’ll definitely want to add it to your Thanksgiving menu – it’s that good!

Why Meal Planning is Your Best Friend for Health & Wellness

Meal planning is a powerful tool for anyone committed to a healthier lifestyle, especially those following structured programs like the 21 Day Fix or Weight Watchers. It takes the guesswork out of daily eating, saving you precious time, reducing food waste, and preventing those last-minute, often unhealthy, takeout decisions. By planning your meals in advance, you ensure that every bite aligns with your nutritional goals, making it easier to manage portion sizes, track macros, and stay within your daily points or containers.

This organized approach minimizes stress, liberates your evenings from frantic dinner debates, and empowers you to make informed choices. Imagine knowing exactly what’s for dinner each night, having all the ingredients on hand, and enjoying meals that are both satisfying and good for you. That’s the power of effective meal planning, and this guide provides everything you need to harness it.

Unlock Your Potential with the 21 Day Fix & Weight Watchers

This meal plan is thoughtfully designed to align with both the 21 Day Fix portion control system and the Weight Watchers (WW) points program, offering flexibility and accuracy for your health journey. The 21 Day Fix simplifies healthy eating by using color-coded containers to guide your portion sizes for different food groups, ensuring a balanced intake of nutrients without calorie counting. It’s an intuitive way to learn proper portioning and build sustainable eating habits.

For those on Weight Watchers, each recipe includes precise WW points, making it effortless to track your daily intake and stay within your budget. WW focuses on a smart points system that encourages lean protein, fruits, vegetables, and whole grains, promoting gradual and sustainable weight loss through mindful eating. By providing both container counts and WW points, this plan is a versatile resource, supporting a wide range of wellness goals and preferences.

Whether you’re focusing on container counts or tracking points, this plan removes the complexity, allowing you to enjoy delicious food while confidently progressing toward your fitness and health objectives.

This Week’s Cozy & Healthy Meal Plan: Five Dinners & A Delicious Breakfast

This week’s menu is all about comfort and flavor, with a healthy twist. From a breakfast that feels like a treat to dinners that are easy to prepare and packed with goodness, you’ll find joy in every meal. Each recipe provides clear 21 Day Fix container counts and Weight Watchers points, along with a convenient grocery list to simplify your shopping.

Meal Plan & Grocery List {Week of 11/15/21}

A 21 Day Fix Meal Plan with five dinners and breakfast with yummy, cozy meals that have a healthy twist! WW points, printable grocery list, and meal planning spreadsheet included, too.

Breakfast: Cinnamon Roll French Toast Casserole Cups

Start your day with a comforting and wholesome breakfast that feels like a treat! These Cinnamon Roll French Toast Casserole Cups are easy to make ahead, making busy mornings a breeze. They’re dairy-free and gluten-free friendly, perfect for satisfying your sweet tooth in a healthy way.

21 Day Fix: 1/2 YELLOW, 1/4 RED (per muffin) | WW: Green – 4 points, Blue – 3 points, Purple – 3 points (per muffin) | [Recipe makes 12 muffins]

Groceries:

6 eggs
6 pieces of whole grain or gluten-free bread *If your bread is on the smaller side, increase to 8 slices
1 cup of unsweetened vanilla almond milk
cinnamon
vanilla extract
maple syrup
3 Tbsp full fat coconut milk (canned or I love So Delicious Culinary Coconut Milk)
Cooking spray or coconut oil

Monday: New York Strip Steak

Treat yourself to a restaurant-quality meal at home with this perfectly cooked New York Strip Steak. This recipe will guide you to a juicy, tender steak every time, making Monday dinner feel like a special occasion. Pair it with a healthy side for a balanced and satisfying meal.

21 Day Fix: 1 RED, 1 TSP (per serving) | WW: Green, Blue, Purple – 8 points (per serving) | [Recipe makes 2+ servings]

Groceries:

2 Strip Steaks (about 8 oz and at least 1.5 inches thick) You can also use Ribeye or Filet Mignon
coarse Kosher or sea salt
coarse ground black pepper
olive oil
salted butter or ghee

Monday side: Healthy Sweet Potato Casserole

This Healthy Sweet Potato Casserole is the perfect accompaniment to your steak dinner or any meal where you crave a comforting side. Made with sweet potatoes and butternut squash, it’s naturally sweet, creamy, and packed with nutrients. A fantastic dish that tastes indulgent but keeps you on track.

21 Day Fix: 1 GREEN, 1 YELLOW, 1/4 BLUE, 2 TSP (per serving) | WW: Green – 10 points, Blue – 10 points, Purple – 7 points (per serving) | [Recipe makes 6 servings]

Groceries:

3 sweet potatoes
6 cups butternut squash (about 1 squash or use frozen)
coconut oil
vegan butter, butter, or ghee
sea salt + black pepper
ground cinnamon
maple syrup
1/2 cup pecans
honey

Tuesday: Hidden Cauliflower Taco Meat salads, tacos, or bowls

Tuesday calls for a fun and versatile meal! This Hidden Cauliflower Taco Meat is a fantastic way to boost your vegetable intake without sacrificing flavor. Serve it in taco shells, lettuce wraps, or over a salad for a delicious and customizable dinner that the whole family will love.

21 Day Fix: 1 RED, 1 GREEN plus toppings (per serving) | WW: Green, Blue, Purple – 3 points plus toppings (per serving) | [Recipe makes 4 servings]

Groceries:

1lb of ground meat of your choice (we using love lean ground beef)
3 cups of cauliflower rice (can be frozen)
1 cup of low sodium tomato sauce
1–2 T of salt free taco seasoning
salt
Your favorite taco, taco salad, or bowl ingredients and toppings

Wednesday: Instant Pot Chicken Curry and Rice

For a quick, flavorful, and comforting mid-week meal, look no further than this Instant Pot Chicken Curry and Rice. It’s a complete meal cooked in one pot, making cleanup a breeze. The aromatic spices and tender chicken create a hearty dish that’s perfect for a cozy evening.

21 Day Fix: 1 YELLOW, 1 RED, 1/2 GREEN, 1/4 BLUE, 1/2 TSP (per serving) | WW: Green – 10 points, Blue – 8 points, Purple – 3 points (per serving) | [Recipe makes 4 servings]

Groceries:

Avocado or coconut oil
Fresh ginger
2–3 cloves of garlic
Yellow curry powder
1 cup brown rice
1 1/4 cup chicken broth or stock
2+ cups of frozen butternut squash
1lb boneless chicken tenders or chicken thighs
1/3 cup canned Coconut milk
salt
(Optional) Garnish with green onion + cilantro

Thursday: Air Fryer Chicken Thighs

Achieve perfectly crispy and tender chicken thighs with minimal effort thanks to your air fryer. This recipe is a weeknight game-changer, delivering succulent chicken that’s full of flavor. Serve it alongside a vibrant veggie side for a complete, healthy meal.

21 Day Fix: 1 RED, 1/2 sweetener TSP (per serving) | WW: Green, Blue, Purple – 3 points (per serving) | [Recipe makes 4 servings]

Groceries:

salt
brown sugar (can sub coconut sugar)
paprika
garlic powder
chili powder
black pepper
1 lb boneless, skinless chicken thighs
olive oil or olive oil cooking oil spray

Thursday side: Crispy Brussels Sprouts with Bacon, Parmesan, and Balsamic

Elevate your vegetable game with these incredibly delicious Crispy Brussels Sprouts. Shaved and roasted to perfection, then tossed with savory bacon, sharp Parmesan, and a tangy balsamic glaze, they’re so good you’ll forget they’re a vegetable! A perfect complement to the Air Fryer Chicken Thighs.

21 Day Fix: 1 GREEN, 1 TSP, trace BLUE, trace RED (per serving) | WW: Green, Blue, Purple – 3 points (per serving) | [Recipe makes 8 servings]

Groceries:

16 oz of whole Brussels Sprouts (or sub the pre-shredded ones)
olive oil
sea salt
1/3 cup shaved Parmesan cheese
4 slices of turkey bacon
1/2 cup of balsamic vinegar

Friday: Healthy Instant Pot Lasagna Soup

End your week with a cozy and satisfying bowl of Healthy Instant Pot Lasagna Soup. All the rich, comforting flavors of classic lasagna are transformed into a quick and easy soup, perfect for a relaxing Friday night. It’s hearty, flavorful, and a healthier take on a beloved Italian dish.

21 Day Fix: 1/2 YELLOW, 1 1/4 GREEN, 1 RED, 1/2 BLUE, 1/2 TSP (per serving) | WW: Green – 13 points, Blue – 11 points, Purple – 5 points (per serving) | [Recipe makes 6 servings]

Groceries:

olive oil
1 1/4 lb Italian poultry sausage, ground turkey, or lean ground beef
1 onion
4 cloves of garlic
4 cups chicken broth or stock
1 (28 oz) can crushed tomatoes
1 (14 oz) can of tomato sauce
fresh basil
2 cups fresh spinach
6 gluten free lasagna noodles, broken into bite sized pieces (or use whole wheat)
ricotta
mozzarella
parmesan cheese

Essential Tools for Effortless Meal Planning

To truly streamline your healthy eating journey, I’ve provided a suite of essential planning tools designed to make your life easier and keep you organized. These resources go beyond just recipes, offering practical solutions to manage your groceries, track your progress, and adapt the plan to your specific needs.

Firstly, all five dinners and the featured breakfast are pre-loaded into a user-friendly 7-day meal planning spreadsheet. This dynamic tool is a game-changer: simply add in your desired lunches and snacks, and the container counts will automatically adjust. This flexibility means you can swap ingredients or recipes as needed, and the spreadsheet will instantly recalculate, ensuring you stay on track without manual effort.

If you prefer a tactile approach, my 21 Day Fix Meal Planner PDF is perfect for tracking your containers and daily water intake with good old-fashioned pen and paper. It’s a fantastic visual aid that helps reinforce portion control and hydration habits, making it an incredibly helpful companion.

For those following the 2B Mindset program, I’ve also created a dedicated 2B Mindset spreadsheet tracking tool. This simple yet highly effective tool allows you to electronically record your meals, providing a clear, at-a-glance view of your weekly food choices. Just click the link, make a copy when prompted, and save it to your computer (it works best on a desktop rather than a phone) to start your daily or weekly tracking instantly.

These resources are designed to take the stress out of healthy eating, allowing you to focus on enjoying delicious food and achieving your wellness goals. Have a delicious and well-planned week!

Connect & Discover More: Your Go-To Resources for Healthy Living

Staying motivated and finding fresh, healthy ideas is easier with a supportive community and reliable resources. I invite you to join my free Ask the Fit Foodie group on Facebook, where you can get quick answers to your recipe questions, share your progress, and connect with like-minded individuals. It’s the fastest way to get personalized support and inspiration!

Need more planning help? Explore these 21 Day Fix | Ultimate Portion Fix Resources:

Updated 21 Day Fix Food List; Free Printable: Access the most current and comprehensive list of approved foods for your 21 Day Fix journey, available as a convenient printable.
21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]: Dive deeper into advanced meal planning with this smart spreadsheet that automatically calculates your container counts, simplifying complex meal prep.
How to Calculate Container Counts for the 21 Day Fix: Master the fundamentals of portion control with this detailed guide on accurately calculating container counts for any recipe.
21 Day Fix Snacks | Healthy Snack Ideas: Discover a plethora of delicious and compliant snack options to keep you satisfied between meals and curb cravings.

Beyond This Week: Expand Your Healthy Recipe Collection

Looking for even more healthy and delicious meal ideas? My website is a treasure trove of recipes and meal plans tailored for the 21 Day Fix and Weight Watchers programs. Whether you need inspiration for upcoming holidays or simply want to switch up your routine, I’ve got you covered.

For your lunch inspiration, don’t miss my refreshing Chicken Salad with Grapes – it’s light, flavorful, and perfect for meal prep. Or, for something heartier and uniquely delicious, try my new Air Fryer Stuffed Acorn Squash with Sausage, Quinoa & Apple. Both options are so tasty, you’ll genuinely look forward to lunch every day!

Considering the upcoming holidays, be sure to check out my comprehensive guide to 40 Gluten-Free Thanksgiving Recipes. It’s packed with healthy alternatives to traditional favorites, ensuring your holiday feast is both delicious and diet-friendly.

Explore a Wealth of Complete Meal Plans

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

FULL MEAL PLANS

Or, Try a Recent Portion Fix Meal Plan…

RECENT WEEKLY MEAL PLANS

Don’t Forget to Check Your Inbox!

To ensure you get the most out of these meal plans, I send out exclusive step-by-step prep tips directly to my email subscribers every week. These insider tips will help you streamline your cooking process, save time, and make healthy eating even easier. Don’t miss out on these valuable insights – click here to get on the list!