Your Ultimate Healthy Weekly Meal Plan: Comfort Food, Easy Prep & Nutrition Tracking
Welcome to your go-to resource for a stress-free and delicious week of healthy eating! This comprehensive weekly meal plan is crafted to bring you the best of both worlds: nourishing, wholesome dishes that taste like your favorite comfort foods. Each recipe is designed to be approachable, making healthy eating simple and enjoyable for everyone in your family. Whether you’re tracking with 21 Day Fix containers or Weight Watchers personal points, or simply looking for inspiration to eat better, this plan provides five delectable dinners and a hearty breakfast to kickstart a truly delicious and well-organized week.
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Table of Contents
Healthy Meal Plan Overview
High five, friends! Another week, another opportunity to nourish our bodies with incredible food. This week’s healthy meal plan is packed with reader favorites that I personally can’t wait to enjoy. We’re leaning into that comforting, satisfying feeling, but doing it in a way that aligns with your health goals. You’ll find popular recipes like Sheet Pan Nachos and Asian Chicken Meatballs – dishes that are not only universally loved but also fantastic for doubling or tripling. Cooking once and eating twice (or even three times!) is a cornerstone of smart meal planning, saving you precious time and effort during busy weekdays.
Building on last week’s theme of “Thanksgiving side dish auditions,” we’ve included a truly special addition: Cauliflower Au Gratin. This creamy, flavorful side pairs wonderfully with our Spice Rubbed Whole Chicken, offering a healthier twist on a classic comfort food side. It’s perfect for testing out a lighter option for your holiday table or simply enjoying a hearty, wholesome meal. Give it a try – I’m confident you’ll love it!
Freezer Prep Strategies
Maximizing your freezer is a game-changer for efficient meal prep and reducing food waste. This particular week offers fantastic opportunities to either tap into your existing freezer stash or build it up even further. Here are some smart freezer prep tips for this week’s plan:
- Taco Meat for your Sheet Pan Nachos: If you’ve already got some cooked taco meat frozen, this is the perfect time to pull it out and save yourself cooking time. If not, consider making a double batch when you prepare it for the nachos. Use half for dinner and freeze the other half in a sealed container or freezer bag for a quick meal next time.
- Brown Rice: Cook a larger quantity of brown rice than you need for Monday’s dinner. Portion it out into individual servings once cooled and freeze it. This way, you’ll have healthy, pre-cooked whole grains ready to go for future meals, whether as a side, in a stir-fry, or a bowl.
- Asian Chicken Meatballs: Seriously, if you’re not making extra of these, you’re missing out! Both the delicious meatballs and their savory sauce freeze incredibly well. Prepare a triple batch, enjoy one for dinner, and freeze the other two portions. They’re perfect for quick weeknight dinners, lunch meal prep, or when unexpected guests arrive. Just thaw and reheat!
Embracing freezer prep allows you to eat healthy even on your busiest days, making your meal planning efforts go a long way.
About Our Weekly Meal Plan
If you’re new to my weekly meal plans, here’s what you can expect: each plan outlines five main dinners and one breakfast, complete with a helpful suggestion for lunches. While these plans are meticulously crafted to align with 21 Day Fix containers and also include Weight Watchers personal points, their core principles make them suitable for anyone committed to healthy eating. This means a focus on balanced nutrition, practicing portion control, prioritizing whole and unprocessed foods, and generally supporting a vibrant, healthy lifestyle. My goal is to simplify your healthy eating journey, making it sustainable and enjoyable.
Grocery List and Exclusive Prep Tips
To truly streamline your week and ensure your healthy eating journey is as smooth as possible, I offer an exclusive, itemized grocery list. This detailed list, along with invaluable step-by-step prep tips tailored for these meal plans, is delivered directly to my email subscribers. These prep tips are designed to save you significant time in the kitchen, helping you organize your cooking tasks efficiently so that weeknight meals come together with ease. It’s never too late to gain access to these essential resources. If you’re ready to make your week go SOO much smoother in the prep department, simply click here to join my email community and receive these weekly benefits!
For 21 Day FIX | Portion Fix Followers
For those following the 21 Day Fix or Portion Fix programs, this meal plan is an absolute lifesaver. All five dinners and the featured breakfast are pre-loaded into a user-friendly meal planning spreadsheet available here. This automated tool helps you keep track of your containers effortlessly. All you need to do is incorporate your lunches and snacks, and then make any minor adjustments to fit your specific calorie bracket and preferences. For the best user experience, please note: click the spreadsheet link, make a copy when prompted, and save it directly to your computer. It might not function as smoothly on a mobile device.
If you prefer a more traditional, hands-on approach to planning, I’ve got you covered with printable resources:
- 21 Day Fix Meal Planner PDF for old-school pen and paper planning.
- 2B Mindset spreadsheet tracking tool if you’re following the 2B Mindset program.
These tools are designed to simplify your tracking and help you achieve your health and fitness goals with greater ease and consistency.
Weight Watchers Meal Plan Integration
For my dedicated Weight Watchers members, integrating this meal plan into your personal points system is incredibly straightforward. Every single recipe featured in this plan includes a direct link to calculate your personal points. To find this, simply navigate to the recipe card on each individual blog post, and you’ll see the link conveniently located in the “notes” section. Clicking on this link will redirect you to the official Weight Watchers website, where you can instantly view the points for that specific recipe. From there, you can seamlessly add it to your daily tracking, provided you are logged into your Weight Watchers account. This feature makes tracking hassle-free, allowing you to enjoy these delicious meals while staying perfectly aligned with your Weight Watchers journey.
Frequently Asked Questions (FAQs)
For a comprehensive overview of your entire week’s meal plan, including all five dinners and breakfast, simply check out the Week of 10.24.22 auto-calculating spreadsheet. This interactive tool provides a clear, organized view of your meals, making it easy to see how everything fits together. For the best experience and full functionality, we recommend clicking the spreadsheet link, making a copy when prompted, and then saving it directly to your computer. Please note that its features may not work as effectively on a mobile phone.
This week’s meal plan is a goldmine for delicious leftover lunches! The Asian Chicken Meatballs and the Sheet Pan Nachos taco meat are excellent candidates for doubling or even tripling. You can then portion out the extra servings for easy, grab-and-go lunches throughout the week, or freeze some for future meals. The Spice Rubbed Whole Chicken also yields a generous amount of meat, which is perfect for shredding and using in fresh salads, healthy wraps, or even a quick chicken soup. Get creative with your leftovers to enjoy diverse and satisfying midday meals!
When I plan my meals, I always follow a strategic order: first, I lock in my dinners, then breakfast, and finally lunch. Once these primary meals are accounted for, I then fill in my daily snacks using my remaining macros, points, or containers. This approach ensures that my main meals are balanced and satisfying, leaving me with flexibility for smart snacking. For a wealth of creative and healthy snack ideas, especially tailored to your container, point, or macro allowances, be sure to check out my post: Healthy Snack Ideas | 21 Day Fix Snacks. It’s a fantastic resource to inspire delicious and nutritious additions to your day!
Maintaining your healthy eating habits through Saturdays and Sundays is key for optimal results with the 21 Day Fix plan, or any healthy lifestyle goal. After following this healthy weekly meal plan, you’ll likely have some leftover meals and ingredients. To minimize food waste and keep your healthy momentum going, take a quick inventory of your fridge and pantry towards the end of the week. Based on what you have, you can then create a flexible plan for the weekend. Many people enjoy treating themselves to healthy takeout one night – think a vibrant salad with grilled protein, or a slice of delicious veggie pizza. For even more inspiration and helpful tips, explore my dedicated post on Healthy Weekend Meals!
You’re in luck! If you’re looking for even more structured guidance and a complete, done-for-you meal plan, I have an extensive collection. I offer 14 FREE and FULL 21 Day Fix Meal Plans specifically designed for all calorie brackets. These comprehensive plans meticulously lay out every single meal, from breakfast to dinner, taking all the guesswork out of your healthy eating. They are ready and waiting for you to jump right in and enjoy a fully planned, delicious week!
This Week’s Delicious Plan
Meal Plan & Grocery List {Week of 10/24/22}
Breakfast: Winter Fruit Salad with Greek yogurt or oatmeal
Start your day with a burst of freshness! This Winter Fruit Salad is a vibrant and nutritious breakfast option, perfect for boosting your energy levels. Packed with seasonal fruits and a touch of cinnamon, it’s naturally sweet and incredibly satisfying. Pair it with creamy Greek yogurt for added protein or hearty oatmeal for a filling meal that keeps you going.
21 Day Fix: 1 PURPLE, 1 sweetener TSP (per serving) | [Recipe makes 6 servings]
Groceries:
- 2 large honey crisp red apples
- 2 pears or granny smith apples
- 3 oranges
- 4 kiwi fruit
- 1 cup of raspberries (8 oz container)
- 1 cup pomegranate seeds (from 1 ripe pomegranate)
- maple syrup
- cinnamon
Monday: Asian Chicken Meatballs
These Asian Chicken Meatballs are an absolute fan favorite for a reason! They’re savory, slightly sweet, and incredibly tender, making them a perfect healthy comfort food. This recipe is fantastic for meal prep as both the meatballs and the delicious sauce freeze beautifully. Make a double or triple batch at the start of the week, and you’ll have easy dinners or lunches ready for days to come!
21 Day Fix: 1 RED, 1/2 TSP, 3 sweetener TSP (per serving) | [Recipe makes 4 servings]
Groceries:
- Cooking oil spray
- 1lb ground chicken (98% fat free for WW)
- 1/3 cup + 1 Tbsp coconut aminos
- 1 egg
- 2 Tbsp green onions
- 2 Tbsp fresh ginger
- 3 cloves garlic
- ½ cup of matchstick carrots
- ¼ cup gluten free or whole wheat panko breadcrumbs
- sea or Himalayan salt
- 1/4 cup of honey
- 1 Tbsp tomato paste
- 2 tsp coconut oil (use 1 tsp for WW)
- dash of crushed red pepper
- 2 tsp gluten-free flour (only needed for IP cooking method) (sub arrowroot or tapioca for paleo, sub whole wheat if no other dietary restrictions)
Monday sides: Brown Rice + Snow peas or green beans
Complement your Asian Chicken Meatballs with a simple yet satisfying side of fluffy brown rice and crisp snow peas or green beans. Brown rice offers wholesome fiber, while the vibrant green vegetables add essential nutrients and a lovely texture contrast. This pairing creates a perfectly balanced and complete meal, making healthy eating both delicious and easy to prepare. Don’t forget, brown rice is excellent for freezer prep!
21 Day Fix: 1 YELLOW (per serving) | [Recipe makes varied servings]
Groceries:
- cooking oil spray
- brown rice
- Snow peas or green beans
Tuesday: Sheet Pan Nachos
Who said healthy eating can’t be fun and comforting? These Sheet Pan Nachos are a game-changer for weeknight dinners. They are incredibly easy to customize with your favorite lean protein and an abundance of fresh vegetables. Plus, cooking them on a single sheet pan means minimal cleanup. It’s a healthier take on a classic crowd-pleaser that everyone will devour, perfect for a casual family meal or even a relaxed evening in.
21 Day Fix: 1 YELLOW, 1 RED, 1/2-1 GREEN, 1/2-1 BLUE plus extra toppings (per serving) | [Recipe makes 4+ servings]
Groceries:
- 8 corn tortillas
- Olive or avocado oil cooking spray
- 1 lb ground chicken, beef, or turkey
- 1 cup of canned tomato sauce
- salt
- 1–2 Tbsp Salt Free Taco Seasoning
- Optional – 2 cups of frozen cauliflower rice
- 1/2 –1 cup homemade or store bought pico de gallo or chopped cherry tomatoes
- ⅔ –1 1/3 cup freshly shredded sharp cheddar or your favorite cheese
- optional toppings: diced avocado or guacamole, diced red onion, cilantro, jalapenos, plain Greek yogurt
Wednesday: Homemade Hamburger Helper
Tap into that nostalgic comfort with our Homemade Hamburger Helper recipe. This healthier version of a childhood classic delivers all the creamy, cheesy goodness you remember, but with wholesome ingredients. It’s a hearty and satisfying one-pot meal that’s perfect for a busy Wednesday evening, providing a balanced mix of protein, carbs, and vegetables in a family-friendly dish. Prepare to delight your taste buds and impress your family!
21 Day Fix: 1 YELLOW, 3/4 GREEN, 3/4 RED, 1 BLUE (per serving) | [Recipe makes 6 servings]
Groceries:
- 1 lb ground beef
- 2 cups of gluten free elbows
- garlic powder
- dry mustard
- Himalayan salt
- 2 1/4 cups chicken broth or beef broth
- 4 cups of cauliflower florets – small head or frozen bag
- 2 cups of freshly shredded cheddar cheese (About 1 block)
- 2 Tbsp pecorino romano (optional)
Thursday: Spice Rubbed Whole Chicken
Nothing says wholesome comfort quite like a perfectly cooked whole chicken. This Spice Rubbed Whole Chicken recipe is incredibly flavorful and simple to prepare, especially when using your Instant Pot or Crock Pot. It yields tender, juicy meat that’s ideal for dinner tonight and provides plenty of leftovers for quick lunches or another meal later in the week. Pair it with our Cauliflower Au Gratin for a truly satisfying and balanced dinner!
21 Day Fix: 1 RED (per serving) | [Recipe makes 6 servings]
Groceries:
- 1 Whole Chicken (4 to 5 lbs for a 6 quart Instant Pot and 5-7 lbs for an 8 quart Instant Pot or Crock Pot)
- 1 onion
- 1 lemon
- paprika
- cayenne
- onion powder
- dried thyme
- garlic powder
- salt
- 1 cup chicken broth or water (for IP)
Thursday side: Cauliflower Au Gratin
Elevate your Thursday dinner with this incredible Cauliflower Au Gratin. It’s a creamy, cheesy, and utterly satisfying side dish that serves as a fantastic low-carb alternative to traditional potato gratin. This recipe is also part of our “Thanksgiving audition” series, proving that healthy can be incredibly delicious and comforting. Its rich flavor and tender texture make it a perfect complement to the Spice Rubbed Whole Chicken.
21 Day Fix: 1 GREEN, 1 BLUE, 1 TSP (per serving) | [Recipe makes 4 servings]
Groceries:
- 1 small to medium head of cauliflower (about 4 cups)
- 4 tsp of gluten free flour or whole wheat flour (or sub almond flour for keto)
- 4 tsp vegan butter, butter, or ghee
- 1 cup of unsweetened original almond milk
- 1 1/4 cups shredded extra sharp cheddar cheese (use Daiya for dairy free)
- 2 Tbsp Pecorino Romano Cheese
- garlic powder (optional, leave out or sub with fresh garlic)
- Himalayan salt
- 3 Tbsp gluten free panko
Friday: Instant Pot Ramen Noodles
End your week with a cozy and flavorful bowl of Instant Pot Ramen Noodles! This recipe transforms a classic comfort food into a healthy, quick, and easy meal thanks to the magic of the Instant Pot. Loaded with tender chicken, wholesome noodles, and plenty of vegetables, it’s a satisfying dish that’s perfect for winding down. Customize it with your favorite toppings and enjoy a nourishing Friday night dinner that feels indulgent.
21 Day Fix: 1 YELLOW, 1 RED, 1/2-1 GREEN (depending on how many veggies you use – see post), 1 TSP (per serving) | [Recipe makes 4 servings]
Groceries:
- 2 tsp sesame oil
- fresh ginger
- 4 cloves garlic
- 4 cups stock (I used chicken, but vegetable would also work)
- 1 1/4 lb skinless, bone-in chicken thighs (you can sub boneless)
- 1/3 cup coconut aminos
- 2 ramen noodle cakes
- 1–2 cups baby bok choy greens (can sub baby kale)
- 1–2 cups matchstick carrots
- Himalayan or sea salt
- 1/4 cup chopped scallions or chives (optional garnish)
- fresh chili paste (or sub sriracha)
- 2 soft boiled eggs (optional)
We hope this healthy weekly meal plan brings simplicity, deliciousness, and a sense of accomplishment to your kitchen this week. Embracing meal planning is more than just cooking; it’s about investing in your health, managing your time efficiently, and enjoying the process of nourishing yourself and your loved ones. Don’t forget to leverage the freezer prep tips and the various tracking tools to make your journey even smoother. Here’s to a week full of healthy, comforting meals and fewer mealtime dilemmas!