Embrace Fall Flavors: Your Ultimate 21 Day Fix & LIIFT4 Meal Plan with Grocery List

21 Day Fix and LIIFT4 Fall Meal Plan with Grocery List — You guys are loving these, so here is another 21 Day Fix Meal Plan & Grocery list that’s perfect for Liift4, too!

Welcome back, healthy eating enthusiasts! We’re thrilled to bring you another fan-favorite: a comprehensive 21 Day Fix and LIIFT4 Meal Plan & Grocery List, perfectly designed to guide you through a week of nutritious and delicious fall meals. This plan is crafted to simplify your healthy lifestyle, making meal prep a breeze and ensuring you stay on track with your fitness goals.

We’ve listened to your feedback! To make your meal planning experience even smoother, we’ve made a special update. You’ll now find the complete grocery list integrated into a convenient, printable format at the very bottom of this post, right where our recipe cards usually are. We hope this new layout helps you streamline your shopping trips!

A Week of Wholesome Fall Delights (Plus a Bonus Treat!)

This week isn’t just about delicious dinners; we’ve got a special bonus treat for you. Given how much we’ve been enjoying stuffed acorn squash lately, we’ve included a fabulous BONUS fall dessert recipe for Friday night. And here’s the best part: while it’s perfect for capping off your week, feel free to enjoy it for dinner if you’re craving something sweet, or even as a unique breakfast. Because, well, it’s Friday!

Understanding Your Plan: 21 Day Fix & LIIFT4 Synergy

For those following the LIIFT4 meal plan, you know that a “cheat day” is often part of the program, offering a flexible approach to your nutrition. However, this bonus dessert is so perfectly balanced that it doesn’t even have to count towards your treat day! Its container breakdown is an incredible 1 Green, ½ Red, and 1 tsp. This means zero swaps are needed for our 21 Day Fix followers either. It’s essentially a no-yellow, vegetable-based dessert – pure magic!

This meal plan is meticulously designed to align with the container system of the 21 Day Fix, ensuring precise portion control and balanced macronutrients. Each meal is crafted to make logging your containers effortless. For LIIFT4 participants, this plan offers a solid foundation of clean eating that supports muscle growth and fat loss, providing nutrient-dense meals that fuel your workouts and recovery. It simplifies healthy eating, taking the guesswork out of what to cook each day.

Key Ingredients of the Week: Embracing Fall’s Bounty

As we eagerly anticipate Friday’s bonus, the rest of the week is packed with more savory fall favorites. This plan prominently features versatile and nutrient-rich ingredients like fresh spinach and hearty sweet potatoes, alongside our essential salt-free taco seasoning. These ingredients not only deliver incredible flavor but also boast significant health benefits, making your meals both satisfying and good for you.

Our salt-free taco seasoning is a true pantry staple in our kitchen. We use it extensively in countless recipes to elevate flavors without adding unnecessary sodium. If you don’t already have a batch mixed up, we highly recommend preparing some and storing it in an airtight container in your spice cabinet. It’s perfect to have on hand for quick flavor boosts, or, as we like to say, “in case of a taco emergency!” This homemade blend ensures you’re controlling exactly what goes into your food, keeping it clean and healthy.

Your Weekly Meal Plan & Grocery List – Delicious Fall Dinners

Get ready to enjoy a week filled with comforting, wholesome, and easy-to-prepare meals that celebrate the best of fall. Each day offers a unique flavor profile, ensuring variety and excitement in your healthy eating journey. Enjoy every delicious bite!

Monday: Comforting Start to the Week

Kick off your week with a warm and satisfying bowl of chili. This recipe is packed with protein and fiber, making it a perfect post-workout meal or a cozy dinner for a chilly evening.

Meal: 21 Day Fix Sweet Potato Black Bean Chili (Instant Pot/Stove Top)

Groceries:

Olive oil
1 ½ pounds of ground turkey
1 small or ½ large onion
3 cloves of garlic
1 can of black beans
1 (14.5 oz) can of fire roasted tomatoes
2 cups of kale
2 medium/large sweet potatoes
2+ cups of chicken stock
3 T salt-free taco seasoning
Up to 1 T chili powder
1/4 tsp cayenne (optional)
Salt and pepper
Maple syrup (optional)
Toppings: cheddar cheese, cilantro, chives, avocado

Tuesday: Flavorful Taco Fiesta

Taco Tuesday gets a healthy upgrade with these flank steak tacos. They’re quick to make, especially with an Instant Pot, and bursting with fresh, zesty flavors that will make you forget they’re “fix-approved.”

Meal: Instant Pot Flank Steak Tacos

Groceries:

1 -1 1/2lb flank steak
2 limes
Olive oil
2 cloves of garlic
1 tablespoon of salt-free taco seasoning
1 can of diced tomatoes with green chilies
Salt
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
Chili powder (optional)
Corn tortillas
Toppings: avocado, cilantro, plain Greek yogurt

Wednesday: Mediterranean-Inspired Delight

Light, fresh, and incredibly satisfying, these Greek Spaghetti Squash Boats are a fantastic way to enjoy a gluten-free “pasta” dish. The homemade Tzatziki-style dressing truly elevates the flavors.

Meal: 21 Day Fix Greek Spaghetti Squash Boats

Tip: Make your meal prep even easier by preparing your spaghetti squash ahead of time! Check out this helpful spaghetti squash post for tips and tricks to get it ready for this delicious meal.

Groceries:

Squash Boats:

1 medium spaghetti squash
1 cup of baby spinach
Cherry tomatoes
1 cucumber
1/4 of a red onion
Black olives
1 1/3 cups of diced grilled chicken
Feta cheese

Dressing:

1 cup plain Greek yogurt
1/2 cucumber
2 cloves garlic
1 lemon (for zest)
Fresh dill
Himalayan salt and freshly cracked black pepper

Thursday: Classic Comfort with a Healthy Twist

Reinvent your childhood favorite with these Sloppy Joes Stuffed Sweet Potatoes. It’s a wholesome, hearty meal that’s bursting with flavor and serves as a complete meal in one delicious package.

Meal: Sloppy Joes Stuffed Sweet Potatoes

Groceries:

2 baked sweet potatoes
1 lb lean ground turkey or beef
1/4 onion
1 green pepper
1 clove garlic
Chili powder
Cumin
Honey
1 (14.5 oz) can diced tomatoes
1 (6 oz) can tomato paste

Friday: Italian Night & a Sweet Reward!

Wrap up your week with a delightful Italian feast that’s surprisingly easy to make in your Instant Pot. And don’t forget the special bonus dessert to celebrate your week of healthy eating!

Meal: Healthy Instant Pot Baked Ziti and BONUS dessert: Roasted Maple Acorn Squash with Sweet Whipped Ricotta

Groceries:

Baked Ziti:

Olive oil cooking spray
1 ¼ lean ground beef or Italian poultry sausage
½ onion
Olive oil
3 cloves garlic
2 ¼ cups of gluten-free pasta (e.g., Banza penne)
1 (28oz) can crushed tomatoes
2 T fresh basil (or 1 tsp dried)
1 tsp oregano
2 cups of spinach
Ricotta cheese
Freshly shredded or cubed mozzarella
Pecorino Romano or high quality Parmesan Cheese

Acorn Squash Dessert:

1 Acorn Squash
2/3 cup of part-skim ricotta (sub coconut yogurt for dairy-free)
Coconut oil
Cinnamon
Pure maple syrup (can sub honey)
Vanilla extract
Liquid stevia
2-3 tsp of vanilla or regular almond milk (or milk of choice)

Maximizing Your Week: Essential Meal Prep Tips

To make this meal plan even more effective and stress-free, consider dedicating a few hours on a Sunday (or a day that works best for you) to some light meal prep. This can significantly cut down on your cooking time during busy weekdays:

Chop Vegetables: Pre-chop onions, garlic, peppers, and sweet potatoes. Store them in airtight containers in the fridge.
Cook Grains/Proteins: If a recipe calls for cooked chicken or ground meat, consider cooking a larger batch at the beginning of the week. Similarly, cook your spaghetti squash in advance.
Homemade Seasonings: Ensure your salt-free taco seasoning is ready to go.
Wash & Store Greens: Wash and dry your spinach and kale so they’re ready to be added to meals.
Prepare Dressings: Mix the Greek yogurt dressing for Wednesday’s meal ahead of time.

By investing a little time upfront, you’ll find yourself enjoying delicious, healthy meals with minimal effort all week long. This approach not only saves time but also reduces the temptation for unhealthy alternatives when you’re short on time.

Why This Meal Plan Works for You

This 21 Day Fix and LIIFT4-compatible meal plan isn’t just a list of recipes; it’s a strategic guide designed to support your fitness journey. By focusing on whole, unprocessed foods and clear portion guidance, it helps you:

Stay on Track: Eliminate guesswork with pre-planned meals and container counts.
Save Time & Money: A consolidated grocery list prevents impulse buys and wasted food. Efficient meal prep reduces daily cooking efforts.
Enjoy Variety: Experience diverse flavors and nutrient profiles, preventing palate fatigue.
Embrace Seasonal Eating: Utilize fresh, fall-inspired ingredients for optimal taste and nutrition.
Feel Satisfied: These meals are crafted to be filling and delicious, keeping hunger at bay.

We are so excited for you to experience the convenience and deliciousness of this Fall Meal Plan. It’s truly designed to make healthy eating an enjoyable and sustainable part of your daily routine. Happy cooking, and here’s to a week of fantastic food and fitness success!