Summer Fresh & Savvy: Your Ultimate 21 Day Fix Meal Plan for the Post-Holiday Week

Welcome to a refreshing start after a fun-filled holiday! This 21 Day Fix Meal plan is packed with delicious, summery dinners, perfectly crafted for getting back on track after the long 4th of July weekend. We’ve even included a bonus sixth day of meals, incorporating celebratory ideas and smart strategies to kick off your week right. Complete with Weight Watchers (WW) points, a printable grocery list, and a handy meal planning spreadsheet, staying healthy has never been easier. This post contains affiliate links for products I’m obsessed with, meaning I may earn a small commission if you purchase through them, at no extra cost to you.

Hello, friends, and a very happy July to you all! It feels like June flew by in a blink, but what a vibrant and memorable month it was. Now, as we wrap up the exciting 4th of July celebrations and a wonderful long weekend, many of us are ready to transition back into a healthy routine. Summer life truly is the best life, full of sunshine, outdoor activities, and shared moments with loved ones! ❤️💙🤍

If you’re finding yourself a little overwhelmed or out of sync with meal prep and planning this week, please know that you are absolutely not alone. This season of life, especially post-holiday, is unique and often brings significant transitions for many of us. Social calendars are buzzing, many are returning to in-person work, and life just feels incredibly busy. It’s completely normal to need some time to adjust. Grant yourself a little grace, take a deep breath, and remember that getting back into the swing of things will happen naturally before you know it.

Why Meal Planning is Your Summer Superpower

Amidst the hustle and bustle, meal planning becomes an indispensable tool for maintaining your health goals. A well-structured meal plan like this one can alleviate stress, save you precious time during busy weekdays, reduce food waste, and ensure you’re consistently nourishing your body with delicious, wholesome meals. It’s not about rigid perfection, but about smart, incremental choices that accumulate into significant progress over time.

Your Support System: Join Our Community!

For those who need a little extra motivation and support right now, we’re excited to kick off a brand new 21 Day Challenge immediately after the holiday weekend in my Supporters group on Facebook. Becoming a Supporter of Confessions costs less than $5 a month, offering incredible value beyond just recipes. You’ll gain exclusive early access to new recipes before they’re published and become part of a small, tight-knit community of likeminded individuals. Whether you’re following the 21 Day Fix, Weight Watchers, or simply embracing another healthy lifestyle, our group is a positive space where we encourage progress over perfection. If this supportive and engaging community sounds like something you’d love to be a part of, please come and join us! We’d love to welcome you ❤️.

This Week’s Meal Plan: Smart Prep & Delicious Leftovers

Now, let’s dive into this week’s incredible meal plan! Our strategy this week focuses on smart 4th of July prep and ingeniously utilizing delicious leftovers to simplify your weekdays. Since we featured burgers for both Memorial Day and Father’s Day, I wanted to switch things up with a mouth-watering alternative for your holiday spread: my yummy Pulled Pork with Maple BBQ Sauce. This recipe makes a generous batch, ensuring you have fantastic leftovers ready for Monday’s dinner – a perfect example of efficient meal planning!

Pair your pulled pork, or any of your main dishes, with one of your favorite salads or try one of my personal summer favorites listed below. These salads are designed to be fresh, flavorful, and perfectly aligned with your healthy eating goals:

• Mediterranean Chickpea Salad – This vibrant salad just screams summer with its fresh flavors and satisfying textures. It’s a healthy, protein-packed side or light main.
• Mexican Street Corn Salad – Every single time I make this incredible salad (or dip!), I’m asked for the recipe. It’s a guaranteed crowd-pleaser and a refreshing take on a classic.
• Greek Pasta Salad – Enjoy HUGE portions of this delightful pasta salad, packed with tons of crisp veggies for a delicious and satisfying crunch.
• Healthy Ramen Noodle Salad – This is one of my go-to recipes, whether I’m bringing a dish to a party or simply prepping healthy sides for the week.
• Watermelon, Blueberry, and Feta Fruit Salad – Festive, full of flavor, and visually stunning, this salad is truly one of my favorite summer creations.
• Cucumber Tomato Salad with Avocado and Feta – A fun and flavorful twist on the traditional cucumber and tomato salad, elevated with creamy avocado, tangy feta, and a bright, yummy honey-lemon dressing.

Appetizers & Lunch Ideas: Double Up for Deliciousness!

If you’re seeking a delicious and shareable appetizer for your holiday gathering, you absolutely can’t go wrong with my Buffalo Chicken Dip. Here’s a pro tip: make a double batch! You can enjoy half as a fantastic dip, and then use the delicious leftovers to create amazing Buffalo Chicken Zucchini Boats later in the week – talk about smart meal prep! YUM!

For your weekday lunch options, keep things quick, easy, and refreshingly cool. I recommend preparing some simple lunch meat roll-ups with crisp sliced cucumbers. I truly enjoy these light and cold lunches during the warmer months, especially when paired with my delightful Whipped Ricotta Cheesecake Stuffed Strawberries for a perfect balance of sweet and savory flavors. These ideas keep you feeling satisfied without being heavy, ideal for summer.

Essential Meal Planning Tools to Keep You Organized

To make your planning even smoother, all five dinners and a breakfast are already pre-loaded into a *7-day template* meal planning spreadsheet for you here. All you need to do is add in your lunches and snacks to complete your week. And remember, if you’re not following the plan exactly or can’t find specific ingredients, that’s perfectly fine! Feel free to swap out what you need, and the 21 Day Fix container counts will auto-adjust for you, ensuring you stay on track.

For our dedicated email subscribers, keep an eye on your inbox! You’ll receive an exclusive, full list of detailed prep tips specifically designed to make this week’s meal plan effortless and efficient.

If you prefer the tactile experience of pencil and paper over a digital spreadsheet, I’ve got you covered. Try this printable 21 Day Fix Meal Planner PDF. It’s an incredibly helpful tool for tracking your container counts, meal selections, and daily water intake, making your healthy journey tangible and organized.

For those following the 2B Mindset program, I’ve specifically created a new 2B Mindset spreadsheet tracking tool. This simple yet highly effective tool allows you to electronically record your meals and easily visualize your entire week at a glance. Just click the link, make a copy when prompted, and save it to your computer (it might not work as seamlessly on a phone). Then you can begin your daily or weekly food tracking with ease!

Please note: there will be no new meal plan next week as I’ll be taking some much-needed time off to relax and spend quality time with my family. But don’t worry, we’ll be back in full swing with fresh ideas later in July! Have a delicious and well-planned week!

Seeking Extra Accountability and Support? Join my new SUPPORTERS group on Facebook! We engage in daily discussions about meal planning, effective meal prep strategies, how to stay on track with healthy habits, and provide invaluable mutual support throughout the week. As a bonus, Supporters also receive a FREE itemized grocery list for each meal plan every single week! 🙌🙌 This is your opportunity to connect, share, and achieve your goals together.

Have a Quick Recipe Question?

The absolute fastest way to get an answer to any recipe-related question is by joining my Ask the Fit Foodie group – come join our lively community and get your questions answered by fellow enthusiasts and me!

Need More Planning Help? Explore these 21 DF | Ultimate Portion Fix Resources

Beyond this week’s plan, we have a wealth of resources to empower your healthy living journey:

• Updated 21 Day Fix Food List; Free Printable: Keep your food choices fresh and informed with this essential printable guide.
• 21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]: Take the guesswork out of your container counts with this smart, automated spreadsheet.
• How to Calculate Container Counts for the 21 Day Fix: Master the core of the 21 Day Fix by understanding how to accurately tally your containers for any recipe.
• 21 Day Fix Snacks | Healthy Snack Ideas: Never run out of delicious and compliant snack ideas with this comprehensive list.

If You Want a Full Plan, Explore Our Nine FREE Complete Plans That You Can Use For Your Week:

Discover our extensive library of comprehensive meal plans, each offering full meals for all brackets with convenient free printables:

• 21 Day Fix Meal Plan Vol. 9 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 8 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 7 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 6 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 5 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 4 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 3 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 2 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 1 {All Meals | All Brackets | Free Printables}

OR, Try a Recent Ultimate Portion Fix Meal Plan…

Catch up on our latest weekly meal plans, perfect for staying inspired and on track:

• Meal Plan & Grocery List {Week of 6/21/21} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 6/14/21} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 6/7/21} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 5/31/21} | 21 Day Fix Meal Plan | WW Meal Plan

This 21 Day Fix Eating Plan Doesn’t Fit What You Need Right Now? We’ve Got You Covered!

Don’t worry if this particular plan isn’t quite what you’re looking for. Our extensive archives offer a vast selection to suit every need:

100+ Weekly Meal Plans & Grocery Lists

Don’t Forget to Check Your Inbox!

Remember, I send out exclusive step-by-step prep tips for these meal plans directly to my weekly email subscribers! If you haven’t already, click to get on the list and receive all the insider tips for effortless meal prep!

THIS WEEK’S 21 DAY FIX MEAL PLAN AND WW MEAL PLAN

Meal Plan & Grocery List {Week of 7/5/21}

Breakfast: Sausage and Zucchini Quiche

21 Day Fix: 1 RED, 1/2 GREEN, 1/4 BLUE, and 1/2 tsp (per serving) | WW: Green- 6 points, Blue – 4 points, Purple – 4 points (per serving) | [Recipe makes 8 servings]

Groceries:

• cooking spray
• 8 large eggs
• 1 lb all-natural poultry breakfast sausage – you can also make your own
• 4 cups of zucchini
• 1/4 of a red onion
• 2/3 cup of full-fat coconut milk
• 1/2 cup of grape tomatoes
• 1–2 T fresh basil
• 4 tsp vegan butter (or sub a good olive oil or ghee)
• sprinkle of salt and pepper

4th of July | Sunday: Pulled Pork with Maple BBQ Sauce + Cilantro Lime Coleslaw

Pork – 21 Day Fix: 1 RED, 1/4 TSP, 1 sweetener tsp (per serving) | WW: Green, Blue, Purple – 8 points (per serving) | [Recipe makes 6-8 servings]

Coleslaw – 21 Day Fix: 1 GREEN, 2 sweetener TSP (per serving) | WW: Green, Blue, Purple – 1 point (per serving) | [Recipe makes 4 servings]

Prep Tip #1: Make a double batch of slaw but only dress half. Use coleslaw for tonight’s dinner, and then save the rest – store dressing and slaw separately in the fridge. You will use leftover slaw for Monday and Wednesday’s dinners.

Groceries:

Pork

• 4 tsp olive oil
• 3–4 pound pork shoulder or roast, or sub 2 -3 pound pork tenderloin
• 2 cloves of garlic
• 1/2 sliced onion (optional)
• sea or Himalayan salt
• pepper
• garlic powder
• 1 cup chicken or veggie stock
• 1/2 cup tomato paste (6 oz can)
• 1/4 cup of coconut aminos
• 3 Tbsp pure maple syrup
• 2 Tbsp apple cider vinegar
• onion powder

Coleslaw

• 3 T cilantro
• 4 cups of coleslaw mix (or chop your own cabbage)
• 1/4 of a red onion cut into skinny strips
• ½–1 jalapeno, diced and seeds removed
• 4 tsp maple syrup or honey
• Juice from 2 limes
• 1 tsp olive oil
• Sprinkle of salt

4th of July | Sunday: Healthy Buffalo Chicken Dip Recipe

21 Day Fix: 1/2 RED, 1/4 BLUE + dippers (per serving) | WW: Green – 4 points; Blue – 2 points; Purple – 2 points (per serving) | [Recipe makes 8 potluck servings]

Prep Tip #2: Make a double batch of buffalo chicken dip but before baking, put half aside for Tuesday’s dinner. If you have extra time you can prep your zucchini boats too!

Groceries:

• 1 lb boneless skinless breast tenderloins or about 2 cups of shredded, cooked chicken breast
• 1 cup of chicken broth or water
• salt, pepper, garlic powder
• olive oil spray
• ⅔ cup of 2% plain Greek yogurt
• ⅓ cup of small curd cottage cheese
• 1/3 cup of hot sauce
• 1/3 cup of blue cheese
• 1/2 cup of sharp cheddar cheese
• (optional) green onion

Monday: Leftover Pulled Pork + Cilantro Lime Coleslaw

Pork – 21 Day Fix: 1 RED, 1/4 TSP, 1 sweetener tsp (per serving) | WW: Green, Blue, Purple – 8 points (per serving) | [Recipe makes 6-8 servings]

Coleslaw – 21 Day Fix: 1 GREEN, 2 sweetener TSP (per serving) | WW: Green, Blue, Purple – 1 point (per serving) | [Recipe makes 4 servings]

Groceries:

• see Sunday

Tuesday: Buffalo Chicken Zucchini Boats

21 Day Fix: 1 GREEN, 1 RED, 1/2 BLUE (per serving) | WW Freestyle: 3 points (per serving) | [Recipe makes 6 servings]

Groceries:

• salt, pepper, garlic powder for seasoning
• 3 large to medium zucchini
• 1 lb of boneless chicken breast
• 1 cup 2% Greek yogurt
• 1/2 cup small curd cottage cheese
• 2/3 cup of shredded cheddar
• 1/2 cup hot sauce, plus more for drizzling
• 1/3 cup of blue cheese or sub more cheddar, goat cheese, or mozzarella
• (optional) green onion

Wednesday: Instant Pot Flank Steak Tacos

21 Day Fix: 1 YELLOW, 1 RED, 2/3 GREEN, 1/2 TSP, optional 1/2 BLUE (per serving) | WW: Green, Blue, Purple – 7 points plus toppings (per serving) | [Recipe makes 4 servings]

Groceries:

Tacos

• 1 –1 1/2lb 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
• chili powder (optional)
• corn tortillas
• Optional toppings: avocado, cilantro, plain Greek yogurt

Slaw (you may have already prepped extra on Sunday and won’t need these)

• 4 T cilantro
• 2 cups of coleslaw mix (or chop your own cabbage)
• 1/4 of a red onion
• 1/2 of a jalapeno
• 1–2 tsp maple syrup or honey

Thursday: Healthy Instant Pot Chili Mac

21 Day Fix: 1 1/2 YELLOW, 1 RED, 2 1/4 GREEN, 1/2 BLUE, 1/2 TSP (per serving) | WW Freestyle: 5 points (per serving) | [Recipe makes 4 servings]

Groceries:

• 2 tsp olive oil
• 1 lb ground lean turkey or lean ground beef
• 1 onion
• 2 bell peppers
• 1 small zucchini
• 3 cloves of garlic
• 1 cup of canned kidney beans
• 1 ½ cups of uncooked gluten-free elbows
• chili powder
• cumin
• salt
• 1 (14oz) can of tomato sauce
• 1 (14 oz) can of mild diced tomatoes with green chilis
• ⅔ cup of shredded sharp cheddar cheese
• (optional) cilantro

Friday: Easy Caprese Chicken with side salad or favorite veggie

21 Day Fix: 1 RED, 1/2 GREEN, 1/2 BLUE (per serving) | WW Freestyle: 5 points (per serving) | [Recipe makes 4 servings]

Groceries:

• 1 lb boneless, skinless chicken breasts
• 1/2 cup good quality balsamic vinegar
• 2 cups grape or cherry tomatoes
• 1 1/3 cup sliced fresh mozzarella
• fresh basil
• salt
• pepper
• optional – liquid stevia
• side salad ingredients or your favorite veggie