The Ultimate 21 Day Fix Instant Pot Meal Plan & Grocery List for Healthy Weeknight Dinners

Transform your healthy eating journey with this comprehensive 21 Day Fix Meal Plan and accompanying Grocery List! Featuring five incredibly delicious dinners, all designed for the convenience of your Instant Pot, this plan makes healthy eating easier and more enjoyable than ever. Don’t own an Instant Pot yet? No problem! We’ve included simple crockpot and stovetop directions for every recipe, ensuring everyone can enjoy these fantastic meals. Say goodbye to mealtime stress and hello to flavorful, portion-controlled dishes that support your health goals.

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Embrace the Instant Pot for Effortless Healthy Meals

This week, the undisputed star of our healthy kitchen is the incredible Instant Pot. If you’re anything like me, you probably own one (or maybe even three!) and continually seek out new ways to harness its amazing capabilities. The Instant Pot has revolutionized the way many of us cook, turning complex recipes into simple, hands-off processes. If your Instant Pot is still gathering dust in its box, now is the perfect time to unbox it and discover the culinary magic it holds!

I understand that the Instant Pot can seem intimidating at first glance, but I promise it’s incredibly user-friendly. My best advice? Open that box today – seriously, right now – and try just ONE recipe. You’ll be amazed at how quickly you’ll become a convert. To get you started on your Instant Pot journey, I’ve included one of my top beginner-friendly picks this week: Chicken Marsala. It’s not only incredibly delicious and easy to prepare but also tastes like a restaurant-quality dish you’d pay top dollar for!

The beauty of the Instant Pot lies in its versatility and efficiency. It significantly cuts down cooking time, allows for one-pot meals, and often retains more nutrients in your food compared to traditional cooking methods. Plus, cleanup is usually a breeze, which is a major win on busy weeknights. Once you experience the convenience of pressure cooking, slow cooking, sautéing, and more, all from one appliance, you’ll wonder how you ever managed without it.

Even if you’re not ready to jump on the Instant Pot train just yet, or simply prefer your traditional cooking methods, rest assured that this meal plan has you covered. For every Instant Pot recipe, I’ve also provided clear stovetop and/or oven directions. Your dinners will still be incredibly delicious and perfectly compliant with your healthy eating goals!

Understanding the 21 Day Fix for Sustainable Healthy Eating

For those new to the concept, the 21 Day Fix is a popular portion-control nutrition program designed to simplify healthy eating. It utilizes a color-coded container system to ensure you’re eating balanced meals with the right proportions of macronutrients – vegetables, fruits, proteins, carbs, healthy fats, and dressings/seeds. This system eliminates guesswork, making it easy to track your food intake without counting calories. All the recipes in this meal plan are crafted to be 21 Day Fix compliant, making your healthy eating journey straightforward and effective. By focusing on whole, unprocessed foods and mindful portions, the 21 Day Fix empowers you to build sustainable healthy habits.

Your Weekly 21 Day Fix Instant Pot Meal Plan & Grocery List

Get ready for a week of flavorful and healthy meals! Below, you’ll find five fantastic dinner recipes, complete with a detailed grocery list for each. These meals are designed to be easy to prepare, satisfying, and perfect for the 21 Day Fix program. Enjoy the variety and convenience!

Monday: 21 Day Fix Unstuffed Cabbage Roll Soup (Instant Pot/Stove Top)

Kick off your week with this hearty and comforting Unstuffed Cabbage Roll Soup. It delivers all the savory flavors of traditional cabbage rolls without the fuss of rolling! Packed with lean protein and plenty of vegetables, this soup is both incredibly satisfying and perfectly suited for your 21 Day Fix plan. It’s a fantastic meal for meal prepping and tastes even better the next day.

Groceries for Unstuffed Cabbage Roll Soup:

1 lb grass-fed lean sirloin (or lean chicken sausage for a delicious alternative)
1 large onion
1/2 large or 1 small head of cabbage
3 cups low sodium organic chicken broth or stock
1 tsp oregano
1 (14.5 oz) can diced tomatoes (fire-roasted adds extra depth)
1 can tomato sauce
2 cloves garlic
Fresh basil (for garnish and flavor)
Shredded Monterey Jack Cheese (optional topping for a creamy finish)

Tuesday: 21 Day Fix Instant Pot Chicken Marsala (with Stove Top option)

As promised, here’s your gateway Instant Pot recipe! This Instant Pot Chicken Marsala is truly a game-changer. Tender chicken, earthy mushrooms, and a rich, savory Marsala sauce come together in a fraction of the time it would take on the stovetop. It’s an elegant yet simple dish that will impress your family and friends, all while keeping your 21 Day Fix goals in sight. Serve it with a side of steamed green beans or a light salad for a complete meal.

Groceries for Instant Pot Chicken Marsala:

1-2 pounds of chicken thighs (or breasts, if you prefer)
4 tsp butter or ghee
Olive oil spray
2 cups mushrooms (sliced)
2 shallots (finely diced)
3 cloves of garlic (minced)
Garlic powder
3/4 cup of Marsala wine
1/2 cup chicken stock
1 T of tapioca starch, corn starch, or rice flour (use whatever thickener you have on hand)

Wednesday: 21 Day Fix Italian Pork Chops (Stove Top) with Instant Pot Mac and Cheese

Wednesday brings a comforting classic with a healthy twist! These Italian Pork Chops are pan-seared to perfection and simmered with fresh tomatoes and herbs, offering a burst of Mediterranean flavor. Pair them with our delicious Instant Pot Mac and Cheese, which cleverly incorporates cauliflower for added nutrients and a creamy texture, without sacrificing that beloved cheesy goodness. This combination provides a satisfying and well-balanced dinner that feels indulgent yet stays on track with the 21 Day Fix.

Groceries for Italian Pork Chops & Mac and Cheese:

For Pork Chops:

4 Boneless Pork Chops
1 T of olive oil
1/2 pint of cherry or grape tomatoes
1/2 onion (sliced or diced)
2 cloves garlic (minced)
Fresh basil
Dried oregano
Sprinkle of Parmesan cheese (optional, for serving)

For Mac and Cheese:

1 head of cauliflower (chopped)
2 1/2 cups of chicken broth (can substitute water for vegetarian)
2 cups of water
1 box of gluten-free or whole-grain elbow pasta (gluten-free Barilla is a great option)
4 tsp of vegan butter or ghee (regular butter works too)
2 cups of freshly shredded cheese – I highly recommend sharp cheddar with a small amount (2 T) of Pecorino Romano mixed in (plus additional for topping, if desired)
Garlic powder
Dry mustard (enhances cheese flavor)

Thursday: Momma’s Meatloaf or Instant Pot Meatloaf and Mashed Potatoes

Thursday is dedicated to a beloved comfort food: Meatloaf! You have the option of preparing Momma’s classic Meatloaf or trying the Instant Pot version for a quicker, equally delicious outcome. Both recipes yield a moist and flavorful meatloaf that’s perfect for a cozy family dinner. For an extra healthy and ingenious side dish this week, I challenge you to ditch the traditional potatoes and carrots and embrace the Instant Pot Loaded Cauliflower Mash. It’s a creamy, savory, and all-in-one side that perfectly complements the meatloaf and keeps your meal light and nutritious. The cauliflower mash is surprisingly rich and satisfying, making it an excellent alternative for those looking to boost their veggie intake without sacrificing flavor.

Groceries for Meatloaf & Cauliflower Mash:

For Meatloaf:

2lbs of lean, grass-fed ground beef (1 ½ lb for Instant Pot version)
1/2 cup seasoned breadcrumbs (use gluten-free if desired) (1/4 cup for Instant Pot version)
1 onion, diced (1/4 onion for Instant Pot version)
4 cloves of garlic (minced)
2 eggs (1 egg for Instant Pot version)
1/2 cup shredded Pecorino Romano, plus more for topping (Locatelli brand is highly recommended for its superior flavor)
1 tsp of dry parsley or 1 T freshly chopped parsley
2 T of tomato sauce, plus an additional cup for topping (8oz can for Instant Pot version)

For Cauliflower Mash:

8 slices of turkey bacon (cooked and crumbled)
1 head of cauliflower – roughly chopped or broken apart
2 T Parmesan cheese
4 tsp butter
1/4 tsp salt
Fresh chives (for garnish)
⅔ cup of cheddar cheese (shredded)
1 cup water or broth

Friday: Instant Pot Tomato Soup and 21 Day Fix Krispie Baked Chicken

Wrap up your busy week with a comforting and wholesome meal that’s both light and satisfying. Our Instant Pot Tomato Soup is rich, creamy, and bursting with fresh tomato flavor, making it a perfect quick dinner. Paired with the 21 Day Fix Krispie Baked Chicken, you get a delightful contrast of textures and flavors. The chicken is incredibly crispy and flavorful without being deep-fried, offering a healthier take on a family favorite. This meal is simple to prepare, making it ideal for unwinding after a long week, and offers a fantastic balance of protein and vegetables.

Groceries for Tomato Soup & Krispie Baked Chicken:

For Tomato Soup:

1 cup chopped carrots
1 cup chopped onions (about 1 onion)
3 cloves of garlic (minced)
2 tsp olive oil
2 tsp butter/vegan butter
2 cans of Italian Style San Marzano Tomatoes in puree
1 cup of chicken stock or veggie stock (for vegan/vegetarian)
Fresh basil leaves
⅓ cup of coconut cream from a can of coconut milk (adds rich creaminess)
Dried basil (optional, but enhances flavor)
Salt and pepper to taste
⅓ cup shredded sharp cheddar cheese (for topping, if desired)
Cooking oil spray

For Krispie Baked Chicken:

1lb chicken tenderloins
1 egg and 1 egg white (whisked)
2 cups of brown rice cereal (crushed for crispy coating)
Garlic powder
Olive oil cooking spray

Smart Grocery Shopping Tips for Your 21 Day Fix Journey

To make your weekly meal prep even smoother, consider these practical grocery shopping tips. First, take inventory of your pantry and fridge before heading to the store; you might already have some staples on hand. Next, organize your grocery list by supermarket section (produce, dairy, meat, pantry) to save time. Opt for seasonal produce whenever possible, as it’s often fresher, more flavorful, and more budget-friendly. Don’t be afraid to buy in bulk for non-perishable items like canned goods or grains. Once you bring your groceries home, take a few minutes to wash and chop vegetables or portion out proteins. This small amount of upfront effort can drastically cut down on cooking time during the week, making your 21 Day Fix meal plan even more manageable and enjoyable.

Why This 21 Day Fix Instant Pot Meal Plan is Perfect for You

This meal plan is more than just a list of recipes; it’s a strategic approach to healthy eating designed for real life. It provides variety, ensuring your taste buds stay excited throughout the week, while maintaining strict adherence to 21 Day Fix principles for optimal results. The Instant Pot focus offers unparalleled convenience, allowing you to whip up delicious, nutritious meals even on your busiest days. With stovetop and crockpot alternatives, no one is left out, regardless of their kitchen appliance arsenal. By simplifying meal prep and focusing on whole, unprocessed ingredients, this plan empowers you to take control of your health and enjoy every bite along the way.

Start Your Healthy Eating Journey Today!

We hope this 21 Day Fix Instant Pot Meal Plan and Grocery List inspires you to get into the kitchen and create some amazing, healthy meals. Eating well doesn’t have to be complicated or bland; it can be an adventure filled with delicious flavors and satisfying dishes. Embrace the convenience of your Instant Pot, the simplicity of the 21 Day Fix, and the joy of home-cooked food. Give these recipes a try this week, and don’t forget to share your experience with us! Happy cooking!