Easy & Healthy 21 Day Fix Meal Plan: Minimal Prep Dinners & Breakfast for a Busy Week

Are you searching for a practical and delicious 21 Day Fix meal plan that simplifies your week with minimal meal prep? Look no further! This comprehensive plan features five easy dinners and a satisfying breakfast, all designed to require very little preparation. It’s the perfect solution for recovering after a busy holiday week, or any time you need to streamline your healthy eating efforts. We’ve also included Weight Watchers (WW) points, a handy printable grocery list, and a versatile meal planning spreadsheet to make your journey even smoother. Please note: This post contains affiliate links for products we genuinely love and recommend.

Hello, healthy food enthusiasts! As we transition from the excitement of holidays like Halloween, the last thing many of us want is to spend hours in the kitchen chopping, stirring, and stressing over complex recipes. It’s been a busy season, and the desire for simplicity and ease in our daily routines is stronger than ever. That’s why this week’s meal plan is meticulously crafted to be your ultimate guide to stress-free healthy eating.

Embracing Minimal Prep for Maximum Wellness

With holidays often falling on a weekend, we know that your time for extensive meal preparation might be severely limited. This meal plan is specifically designed to combat the post-holiday rush by featuring an array of no-prep needed recipes. We’re talking about dishes you can whip up quickly, without a lot of elaborate chopping, fussy techniques, or a mountain of dishes. Our goal is to help you navigate your busy week effortlessly, ensuring that healthy meals are always within reach, even when you’re short on time and energy.

Imagine coming home after a long day and knowing that dinner is just minutes away, requiring minimal effort. That’s the promise of this meal plan. We focus on utilizing smart cooking methods, common pantry staples, and streamlined processes to deliver delicious, nutritious meals that fit perfectly into your busy lifestyle. Whether you’re a seasoned meal prepper looking for a break or a beginner trying to incorporate healthier habits, this plan offers the simplicity you crave.

And for those lunch ideas, consider this smart tip: make a generous batch of our incredibly comforting Instant Pot Tomato Soup for dinner one evening, perhaps on a chilly Halloween night. The leftovers make for fantastic, wholesome lunches throughout the entire week, saving you even more time and effort during your busy weekdays!

Your All-in-One Meal Planning Toolkit for the 21 Day Fix and Beyond

We believe that successful healthy eating shouldn’t be complicated. That’s why we provide a suite of tools designed to make your meal planning and tracking as effortless as possible. This isn’t just a list of recipes; it’s a complete system to support your wellness journey, whether you’re following the 21 Day Fix, Weight Watchers, or simply aiming for a more balanced diet.

As always, all five delicious dinners and a hearty breakfast are already pre-loaded into our user-friendly *7-day template* meal planning spreadsheet. This powerful tool is ready for you to use – simply click the link, make a copy, and save it to your own Google Drive or computer. All you need to do is add in your preferred lunches and snacks to complete your week. A standout feature of this spreadsheet is its flexibility: if you need to swap out ingredients or choose different recipes, the container counts will automatically adjust, ensuring you stay perfectly on track with your 21 Day Fix goals without any manual calculations.

For those who prefer a more traditional, tangible approach to meal tracking, we haven’t forgotten you! Our printable 21 Day Fix Meal Planner PDF is an excellent resource. This easy-to-use PDF allows you to track your daily container intake and monitor your water consumption, providing a clear visual overview of your healthy habits. It’s incredibly helpful for staying accountable and motivated throughout the week.

Understanding that many of our community members follow diverse wellness programs, we’ve also integrated support for the 2B Mindset. If you are following the 2B Mindset program, we’ve created a dedicated 2B Mindset spreadsheet tracking tool. This simple yet highly effective tool allows you to electronically record your meals and easily visualize your week’s food choices at a glance. To use it, simply click the link, make a copy when prompted, and save it to your computer (it works best on a computer rather than a phone for full functionality). Then, you can begin your daily or weekly tracking with ease, simplifying your journey to weight loss and improved health.

Beyond these powerful tracking tools, don’t forget to check your inbox if you’re an email subscriber! We send out exclusive, detailed prep tips specifically for these meal plans, giving you an even deeper dive into how to prepare your week’s meals with maximum efficiency. These tips are designed to save you time and reduce stress, making healthy eating a joy rather than a chore.

Got a quick recipe question or need some instant advice? The fastest way to get your answers and connect with a supportive community is by joining my FREE Ask the Fit Foodie group – come join our growing family of healthy eaters today!

Need more in-depth planning help and resources for your 21 Day Fix or Ultimate Portion Fix journey? Explore these valuable tools:

Updated 21 Day Fix Food List; Free Printable: Keep your pantry stocked with approved ingredients and make smart choices, ensuring every meal supports your goals.
21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]: Dive deeper into automated tracking with this essential tool, which takes the guesswork out of container counts for any recipe.
How to Calculate Container Counts for the 21 Day Fix: Master the art of portion control and truly understand your food allocations with this helpful guide.
21 Day Fix Snacks | Healthy Snack Ideas: Never be caught hungry again! Discover a variety of delicious and compliant snack options to keep your energy levels up.

Looking for even more variety and complete meal inspiration?

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

EXPLORE FULL MEAL PLANS

OR, TRY A RECENT Portion Fix MEAL PLAN…

VIEW RECENT WEEKLY MEAL PLANS

DON’T FORGET TO CHECK YOUR INBOX!

For those exclusive step-by-step prep tips designed to save you even more time and effort, make sure you’re subscribed to my weekly email newsletter! Click to get on the list and unlock your secret weapon for efficient meal prepping and staying consistent with your health goals!

This Week’s Easy & Healthy 21 Day Fix Meal Plan + WW Meal Plan – Simplified for You!

Meal Plan & Grocery List {Week of 11/28/22}

A Healthy Weekly Meal Plan with minimal prep to follow your Thanksgiving week! This plan has five dinners and a breakfast to help plan an easy week. Plus 21 Day Fix Containers, WW personal points, and a meal planning spreadsheet included, too.

Breakfast: “Overnight” Instant Pot Steel Cut Oats

Start your day right with these incredibly simple ‘Overnight’ Instant Pot Steel Cut Oats. They require minimal effort the night before, allowing you to wake up to a warm, hearty, and perfectly portioned breakfast. Customize with your favorite fruit, nuts, or a swirl of maple syrup for a delicious and nutritious beginning to your day, perfectly aligning with your 21 Day Fix goals.

21 Day Fix: 1 YELLOW plus toppings (per 1/2 cup serving) | [Recipe makes 4-6 servings]

Groceries:

cooking oil spray
1 cup Bob’s Red Mills Gluten Free Steel Cut Oats
optional – sprinkle of salt
maple syrup/honey
cinnamon
fruit and nut toppers (or even some nut butter!)
optional – splash of almond milk

Monday: Simple Spaghetti Squash with Meat Sauce

Kick off your week with this hearty and healthy Simple Spaghetti Squash with Meat Sauce. This crock-pot recipe is a dream for minimal prep, allowing the slow cooker to do most of the work for you. It’s a fantastic way to enjoy a classic comfort food while staying true to your healthy eating goals and maximizing your time.

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

Groceries:

1 medium to large spaghetti squash
2 tsp olive oil
5 cloves of garlic
1.5 lb organic ground turkey, ground chicken, or ground beef
2 (28 oz) cans of crushed tomatoes
Italian Seasoning
Crushed red pepper
Salt
Pepper
(optional) Parmesan cheese

Tuesday: Instant Pot Flank Steak Tacos

Taco Tuesday just got a whole lot easier and quicker with these Instant Pot Flank Steak Tacos! The Instant Pot works its magic to create tender, flavorful flank steak with minimal fuss, transforming a delicious cut of meat into taco perfection in record time. These vibrant tacos are packed with delicious ingredients and are perfect for a quick and satisfying mid-week meal. Don’t forget the smart tip to make extra slaw to serve with Thursday’s dinner, saving you even more prep time!

21 Day Fix: 1 YELLOW, 1 RED, 2/3 GREEN, 1/2 TSP, optional 1/2 BLUE (per serving) | [Recipe makes 4 servings]

Tip: Make a double batch of slaw (but only dress half), to serve with the Bacon Wrapped Chicken on Thursday!

Groceries:

1 –1 1/2 lb flank steak
2 limes
2 tsp olive oil
2 cloves of garlic
1 Tablespoon of salt-free taco seasoning
1 (10 oz.) can of diced tomatoes with green chilies
salt
4 T cilantro
2 cups of coleslaw mix (or chop your own cabbage)
1/4 of a red onion
1/2 of a jalapeno
maple syrup or honey
chili powder (optional)
corn tortillas
Optional toppings: avocado, cilantro, plain Greek yogurt

Wednesday: Pan Seared Salmon

Enjoy a restaurant-quality meal at home with this simple yet elegant Pan Seared Salmon. This recipe is quick to prepare, yielding perfectly flaky salmon with crispy skin every time. It’s a fantastic source of lean protein and healthy fats, making it a delicious and nutritious addition to your mid-week menu, easily fitting into your 21 Day Fix plan.

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

Groceries:

4 salmon fillets about 4-6 ounces each, wild caught
cooking oil spray
1 tablespoon olive oil
1 tablespoon butter, vegan butter, or ghee
1–2 cloves of garlic
1 lemon
salt and pepper
(optional) 1 tablespoon chopped parsley

Wednesday Side: Sautéed Zucchini

Complement your salmon with this effortlessly delicious Sautéed Zucchini. This vibrant side dish comes together in minutes, requiring just a few simple ingredients and minimal cooking time. It’s a perfect way to boost your vegetable intake, adding fresh flavor and essential nutrients to your meal without any fuss, making healthy eating a breeze.

21 Day Fix: 1 GREEN, 1/2 tsp (per serving) | [Recipe makes 4 servings]

Groceries:

2 -3 large zucchini and/or yellow squash
2 tsp olive oil
Salt and pepper
(Optional garnish) Parmesan cheese and fresh herbs

Thursday: Bacon Wrapped Chicken Tenders with Leftover Cilantro Lime Coleslaw

These Air Fryer Bacon Wrapped Chicken Tenders are a phenomenal, quick, and flavorful weeknight dinner. The air fryer ensures crispy bacon and juicy chicken with minimal oil, making it a healthier take on a beloved comfort food. Paired with your pre-prepped Cilantro Lime Coleslaw, this meal is a testament to how delicious and easy healthy eating can be. It’s a guaranteed family favorite that fits perfectly into your 21 Day Fix plan!

Chicken – 21 Day Fix: 1 1/2 RED, 3/4 BLUE (per serving) | [Recipe makes 4 servings]

Slaw – 21 Day Fix: 1 GREEN, 1 sweetener TSP (per serving) | [Recipe makes 4 servings]

Groceries for Chicken:

1 lb chicken tenderloins
1 package of nitrate free turkey bacon
sliced pepper jack, sharp cheddar, or cheese of your choice
1 avocado
olive oil spray
garlic powder
Himalayan salt (optional)

Friday: 5 Ingredient Instant Pot Chili

Wrap up your week with this incredibly simple and flavorful 5-Ingredient Instant Pot Chili. This recipe is a lifesaver for busy Fridays, delivering a hearty and satisfying meal with minimal ingredients and effort. The Instant Pot ensures a rich, deep flavor in a fraction of the time, making it perfect for a cozy night in that perfectly aligns with your 21 Day Fix and WW goals.

21 Day Fix: 1 RED, 1 YELLOW, 1 1/2 GREEN plus additions/toppings (per serving) | [Recipe makes 4 servings]

Groceries:

1/2 – 1 lb ground meat (can sub diced chicken)
1 small onion
2 cups of canned beans – whatever you have on hand
3 (14 oz) cans of tomatoes – whatever you have on hand (diced, canned sauce, etc.)
2 T Salt Free Taco Seasoning
salt
Optional Additions: minced garlic, chopped bell peppers, extra beans, frozen corn, stir-ins: rice, quinoa, pasta (stir in after the pasta cooks)
toppings: cheese, avocado, plain Greek yogurt, cilantro, crushed tortilla chips

We hope this minimal prep 21 Day Fix meal plan brings ease, flavor, and continued success to your healthy eating journey. By focusing on simple ingredients and smart cooking techniques, you can enjoy delicious, balanced meals every day without the stress of extensive kitchen time. Remember to utilize all the resources we’ve shared, from our handy spreadsheets to our supportive community, to make your wellness goals more achievable than ever. Have a truly delicious and wonderfully stress-free week!