Fuel Your LIIFT4 & 21 Day Fix Journey: Healthy Fall Comfort Food Meal Plans & Grocery Lists

Looking for a LIIFT4 or 21 Day Fix meal plan and grocery list that embraces the cozy flavors of Fall without compromising your health goals? You’ve come to the right place! This post contains affiliate links for products and programs I genuinely love and use.

Who else is eagerly anticipating October? It’s a month synonymous with crisp air, apple picking adventures, pumpkin patch visits, crackling bonfires, and the comforting embrace of warm beverages and delicious, hearty food. The best part? “Comfort food” doesn’t have to mean derailing your healthy eating goals. In fact, with the right approach, it can be an incredibly satisfying and nutritious way to fuel your body.

If there’s one thing you should know about me, it’s that I truly love to EAT. That’s why this meal plan is packed with wholesome comfort foods that boast plenty of “veggie power.” This means generous portions, satisfied bellies, and a happy soul for this momma! It’s all about enjoying incredible flavors while sticking to your fitness and nutrition commitments.

October also marked the exciting company-wide launch of Beachbody’s LIIFT4 on BOD. Having secured early VIP access, I’ve already experienced its incredible benefits. This program truly stands out with its efficient schedule: only four 30-minute workouts a week. This makes it exceptionally doable, even for those of us with unpredictable schedules. If you happen to miss a day (which, let’s be honest, happens to me all the time!), you have three extra days in the week to make it up. No need to feel like a slacker – just pick up where you left off!

And let’s talk about the nutrition plan—oh, hello there, treat day! If you’re familiar with the 21 Day Fix, you’ll find LIIFT4’s nutrition guide very comfortable and intuitive. The container system and tracking methods are remarkably similar, making for a smooth transition. A huge thank you to Joel for designing such a practical and enjoyable plan! (Also, can we just agree on how incredibly good looking motivating our trainer is going to be for the next 8 weeks? You agree? Good.)

My biggest piece of advice when embarking on any new fitness program? Always read through all available materials before you begin, and most importantly, have a solid plan. Because I care about your success, I’ve taken care of the meal planning aspect for you! This week’s menu features wholesome comfort foods designed to help you seamlessly ease into your first week of LIIFT4 or any round of the 21 Day Fix. You’ve got this – good luck!

Why Meal Planning is Your Secret Weapon for LIIFT4 & 21 Day Fix

Successfully navigating a structured nutrition program like LIIFT4 or the 21 Day Fix relies heavily on preparation. This isn’t just about counting containers; it’s about setting yourself up for consistent success, week after week. Here’s why meal planning is an absolute game-changer:

• Saves Time: Imagine coming home after a LIIFT4 workout, tired but knowing exactly what’s for dinner and that it’s already prepped or cooks quickly. No last-minute scrambling!
• Reduces Stress: Decision fatigue is real. A meal plan eliminates the daily “what’s for dinner?” debate, freeing up mental energy for other things.
• Prevents Unhealthy Choices: When healthy options are readily available, you’re far less likely to grab takeout or make less-than-ideal food choices born out of hunger and convenience.
• Manages Portions Effortlessly: By planning and prepping meals with your containers in mind, portion control becomes second nature.
• Saves Money: A detailed grocery list derived from your meal plan helps you buy only what you need, reducing food waste and impulse purchases.
• Boosts Energy for Workouts: Consistent, nutrient-dense meals provide the fuel your body needs to perform well during those LIIFT4 lifting sessions and power through your days.

Mastering Fall Meal Prep for Success

Fall ingredients are perfect for hearty, satisfying meals that lend themselves beautifully to meal prep. Think roasted root vegetables, rich sauces, and comforting stews. Here are some general tips to make your weekly prep a breeze:

• Batch Cook Grains & Proteins: Cook a big batch of quinoa, brown rice, or even a lean protein like shredded chicken at the beginning of the week. This saves time on busy weeknights.
• Chop Veggies Ahead: Spend an hour on Sunday chopping all your vegetables for the week’s recipes. Store them in airtight containers, ready to be added to dishes.
• Utilize Your Instant Pot/Crock Pot: Many fall recipes, like soups and stews, are perfect for slow cooking or pressure cooking. These hands-off methods allow flavors to meld beautifully and often yield leftovers.
• Make Double Batches: If a recipe freezes well, consider doubling it. Enjoy half now and freeze the other half for a super easy meal later in the month.
• Smart Storage: Invest in good quality airtight containers. Glass containers are excellent for reheating and storing.
• Prioritize Breakfast & Lunch: Don’t forget to plan for these too! Overnight oats, egg muffins, or large salads with pre-cooked protein can make a huge difference.

Meal Plan & Grocery List – More Fall Favs

Monday: Instant Pot Shepherd’s Pie or Healthy Shepherd’s Pie (Stovetop)

Kick off your week with a classic comfort food that’s both hearty and healthy. This Shepherd’s Pie is packed with lean protein and veggies, topped with a creamy, nutritious mash. It’s the perfect way to ease into your LIIFT4 or 21 Day Fix routine, providing satisfying fuel for your workouts.

Groceries:

• Olive oil or coconut oil cooking spray
• Carrots
• Celery
• 1/2 of an onion
• 1/3 cup of chicken broth
• Tomato paste
• 1 lb organic lean ground turkey (or grass-fed ground beef)
• 1 head of cauliflower
• 4-5 red potatoes
• Vegan butter, olive oil, or ghee

Tuesday: Instant Pot Sausage and Lentil Soup

This soup is a wholesome and flavorful option that’s incredibly easy to make, especially with your pre-chopped veggies. Lentils are a fantastic source of plant-based protein and fiber, making this soup incredibly filling and nutritious. It’s a warm, comforting bowl perfect for a crisp fall evening, and it fits perfectly into your container counts.

Groceries:

• 2 tsp olive oil
• 1 lb of Italian Chicken or Turkey Sausage – spicy or sweet
• 1/2 of an onion (pre-chopped from Monday!)
• Carrots (pre-chopped from Monday!)
• Celery (pre-chopped from Monday!)
• 3 cloves of garlic
• 1 zucchini (pre-chopped from Monday if you’re a super prepper!)
• 1 1/2 cups of Bob’s Red Mill dry lentils
• 6 cups of low sodium chicken stock or broth
• 2 cups of baby spinach
• Fresh basil or sub dried
• Crushed red pepper (optional, for a kick)
• Pecorino Romano cheese (optional, for topping)

Wednesday: 21 Day Fix Italian Stuffed Peppers

These Italian Stuffed Peppers are a vibrant and satisfying meal. Bell peppers serve as natural “containers” for a flavorful mix of lean ground beef, savory tomato sauce, and hidden veggies like zucchini or riced cauliflower. They’re visually appealing, delicious, and a great way to get a balanced meal that feels indulgent but stays within your plan.

Groceries:

• 4 large green bell peppers
• 1 lb extra lean grass-fed ground beef
• 2 cups homemade or no sugar added tomato sauce
• 2 garlic cloves
• 1/2 onion
• 2 cups of shredded zucchini or riced cauliflower
• 1 1/3 cups shredded Italian cheese blend
• Fresh basil
• Salt and pepper, to taste

Thursday: Instant Pot Balsamic Pork Tenderloin or Crock Pot Balsamic Pork Tenderloin with Crispy Shaved Brussels Sprouts w/ Bacon, Parmesan, and Balsamic

Enjoy a restaurant-quality meal at home with minimal effort! This tender balsamic pork is incredibly flavorful and pairs perfectly with crispy Brussels sprouts. The combination of savory pork and slightly sweet, tangy sprouts offers a delightful balance of textures and tastes, making for a truly enjoyable and healthy dinner. Whether you opt for the speedy Instant Pot or the slow-cooked Crock Pot version, you’re in for a treat.

Groceries for Pork:

• 1 (1.5 lb) pork tenderloin
• 2 tsp olive oil
• 1/3 cup of chicken broth or stock
• 1/3 cup of balsamic vinegar
• 1 T honey or maple syrup
• Salt and pepper
• 1 T rice or arrowroot flour (can sub thickener of choice)

Groceries for Brussels Sprouts:

• 16 oz of whole Brussels Sprouts (or sub the pre-shredded ones)
• 3 T of olive oil
• 1/3 cup shaved Parmesan cheese (I used a Parmesan blend)
• 4 slices of turkey bacon
• 1/2 cup of balsamic vinegar

Friday: 21 Day Fix Lazy Butternut Squash Lasagna

End your week on a high note with this “lazy” (read: easy!) butternut squash lasagna. This one-skillet wonder delivers all the comforting flavors of traditional lasagna without the fuss and with added nutrient-dense butternut squash. It’s rich, creamy, and packed with flavor, making it a perfect family-friendly meal that won’t leave you feeling deprived. Plus, it’s gluten-free!

Groceries:

• 2 tsp olive oil
• 2 cups of butternut squash (pre-cut and cubed for convenience!)
• 1 cup of fresh spinach
• 1 lb of grass-fed ground sirloin (would also be great with poultry sausage)
• 1/2 onion
• 3 cloves of garlic
• 1 1/2 cups of homemade or no-sugar added jarred tomato or marinara sauce
• 1 1/4 cup of ricotta cheese
• 1 egg
• 1 T of Parmesan cheese, plus more for topping
• 1 cup of shredded mozzarella cheese
• Fresh basil

Customizing Your Fall Meal Plan

While this plan is designed to be comprehensive, remember it’s a template! Feel free to adjust it to fit your personal tastes, dietary restrictions, or what’s on sale at your grocery store. Here are a few ideas:

• Swap Proteins: Don’t like turkey? Use chicken or lean beef where appropriate. Vegetarian? Many of these recipes can be adapted with plant-based proteins.
• Seasonal Produce: Embrace what’s fresh and local. If you prefer sweet potatoes over red potatoes, or kale over spinach, make the switch!
• Spice It Up (or Down): Adjust seasonings and spices to your preference. Add more chili flakes for heat, or fresh herbs for brightness.
• Leftovers for Lunch: Plan to make extra of certain dinners so you have healthy, pre-portioned lunches for the next day. This is a huge time-saver!
• Consult Your Program Guide: Always cross-reference your portion sizes and container counts with your specific LIIFT4 or 21 Day Fix nutrition guide to ensure optimal results.

Embrace Healthy Fall Comfort Food!

This fall, there’s no need to choose between enjoying your favorite cozy meals and staying on track with your LIIFT4 or 21 Day Fix goals. With a little planning and these delicious, healthy recipes, you can savor the season’s best flavors while fueling your body for success. Remember, consistency is key, and delicious food makes consistency much easier to achieve. Happy cooking, and enjoy your journey to a stronger, healthier you!