Stress-Free Healthy Eating: Your Essential 21 Day Fix & WW Blue Meal Plan for Unpredictable Times (Week of 3/16/20)

Navigating through uncertain times can be challenging, especially when it comes to maintaining a healthy routine. This comprehensive 21 Day Fix Meal Plan is meticulously designed to simplify your week, offering five delicious dinners, convenient breakfast, and lunch ideas. We’ve also included WW Blue points, a printable grocery list, and an interactive meal planning spreadsheet to make your journey towards healthier eating as smooth and stress-free as possible. This post contains affiliate links for products I’m obsessed with, meaning I may earn a small commission at no extra cost to you if you make a purchase.

Good morning, friends. Life often throws unexpected curveballs, and recently, many of us have experienced significant shifts in our daily routines. What started with a sick child’s canceled birthday party quickly escalated into a county-wide quarantine, leaving my family, like many others, homebound for the foreseeable future. With schools closed and public spaces shut down, the sense of uncertainty can feel overwhelming, especially when faced with the surprising sight of a mobbed grocery store.

As I regroup this morning, I know many of you are doing the same. It’s during these moments of unpredictability that having a solid plan becomes more vital than ever. While the world outside feels chaotic, we can find stability and comfort in our homes, starting with what we nourish our bodies with.

Amidst the chaos, I did manage to publish a brand-new soup recipe packed with powerful anti-inflammatory ingredients. If you or someone you know is feeling under the weather, my Easy Instant Pot Chicken Noodle Soup [Gluten Free] is a warm, comforting, and delicious way to boost immunity and find some relief. It’s a proven crowd-pleaser, making it absolutely perfect for cozy days spent at home. This week, I’ve proudly included it in our meal plan because of its incredible immune-boosting properties.

Why Meal Planning is Your Superpower in Uncertain Times

Meal planning is more than just deciding what to eat; it’s a strategic tool for managing your health, budget, and time, especially when life feels out of your control. During periods of stress and uncertainty, it’s easy to fall into unhealthy eating habits or resort to expensive takeout. A well-thought-out meal plan, like this one tailored for the 21 Day Fix and WW Blue programs, empowers you to:

Maintain Healthy Habits: Stick to your nutritional goals with pre-portioned and balanced meals, preventing impulsive, less healthy choices.
Reduce Stress: Eliminate the daily “what’s for dinner?” dilemma, freeing up mental energy for other priorities.
Save Money: Plan your grocery list precisely, reducing food waste and avoiding costly last-minute purchases or restaurant meals.
Boost Immunity: Focus on nutrient-dense, whole foods that support your immune system, which is crucial during these times.
Enhance Family Connection: Involve your family in meal prep and cooking, turning mealtimes into a shared, positive experience.

Your Flexible Meal Planning Spreadsheet & Grocery List

To further simplify your week, all five dinners, along with breakfast and lunch ideas, are already pre-loaded into a user-friendly meal planning spreadsheet that you can access here. All you need to do is add in your favorite snacks! This spreadsheet is designed with flexibility in mind.

We understand that grocery store availability can be unpredictable right now. If you can’t find certain ingredients or decide to swap out a meal, that’s perfectly okay. Simply adjust what you need in the spreadsheet, and the 21 Day Fix containers (or WW points, if you’re tracking manually) will auto-adjust accordingly. This feature ensures you stay on track with your nutritional goals, no matter what changes you make. Remember, the key is to do your best and adapt as needed. (Don’t forget to make a copy of the spreadsheet for yourself – you won’t be able to access or edit it any other way!)

Having a clear plan always brings a sense of calm and control. I genuinely hope this meal plan brings you the same peace of mind and makes your week a little bit easier.

Explore More: Access Five FREE Complete 21 Day Fix & WW Meal Plans for Your Week!

Looking for even more variety or alternative plans? I’ve got you covered with an extensive library of free resources. Dive into these five complete meal plans that you can utilize any week, any time:

21 Day Fix Full Meal Plan {Week of 3/9/20} | All Plans | Printable
21 Day Fix Full Meal Plan {Week of 1/6/20} | All Plans | Printable
21 Day Fix Full Meal Plan {Week of 12/2/19} | All Plans | Printable
21 Day Fix Full Meal Plan & Grocery List {52} Jan-YOU-ary 5-Day Full Meal Plan | Printable
21 Day Fix Full Meal Plan & Grocery List {60} Instant Pot 5-Day Full Meal Plan | Ultimate Portion Fix Meal Plan | Printable

Don’t Forget to Check Your Inbox for Exclusive Prep Tips!

For those who love getting a head start and need a little extra guidance, I send out exclusive step-by-step prep tips designed specifically for these meal plans. These insights are delivered directly to your inbox through my weekly email! Click here to get on the list and streamline your meal prep.

This Weekly Meal Plan Doesn’t Quite Fit Your Current Needs? No Problem – I’ve Got You Covered!

Life changes, and so do our dietary needs and preferences. If this particular weekly meal plan isn’t exactly what you’re looking for right now, don’t worry! I offer a vast collection of resources to ensure you always find the perfect fit:

Explore Over 75+ Weekly Meal Plans & Printable Grocery Lists, covering a wide array of preferences, seasons, and dietary considerations.

Or, Explore the Latest 21 Day Fix & WW Meal Plans to Keep Your Routine Fresh!

Keep your healthy eating journey exciting with the newest additions to our meal plan collection. Each plan is crafted to be delicious, compliant, and easy to follow:

Meal Plan & Grocery List {Week of 2/24/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 2/17/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 2/10/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 2/3/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 1/27/20} | 21 Day Fix Meal Plan | WW Meal Plan

This Week’s Detailed 21 Day Fix and WW Meal Plan

Here’s a closer look at the delicious and nutritious meals planned for your week, complete with container counts, WW Blue points, and a comprehensive grocery list:

Breakfast: Comforting Chocolate Chia Pudding

Start your day with a delightful and wholesome breakfast that feels like a treat! This Chocolate Chia Pudding is not only incredibly easy to prepare but also packed with fiber and healthy fats to keep you full and energized throughout the morning. It’s a fantastic make-ahead option, perfect for busy mornings or when you need a little extra comfort.

21 Day Fix: 1 ORANGE, 1/2 TSP (per serving) | WW Blue: 5 (per serving) | [Recipe makes 4 servings]

Note: To ensure you have enough for the entire week, consider doubling or 1.5x the recipe. This pudding stores well in the refrigerator for several days.

Groceries:

1/2 cup Bob’s Red Mill chia seeds
3-4 Tbsp unsweetened cocoa powder or raw cacao powder (for rich chocolate flavor and antioxidants)
Pinch of salt
Cinnamon (optional, adds warmth and spice)
3-4 Tbsp. pure maple syrup or honey (natural sweetener)
Vanilla extract
2 cups dairy-free milk – almond or cashew are my favorites for creaminess

Lunch: Zesty Buffalo Cauliflower Dip

This Buffalo Cauliflower Dip offers a flavorful and lighter twist on a classic. It’s a versatile and satisfying lunch option that brings a kick without the guilt. Enjoy it with veggie sticks, whole-grain crackers, or as a flavorful spread. It’s a great way to incorporate more vegetables into your diet!

Tip: For an extra protein boost and a heartier meal, feel free to stir in some cooked, shredded chicken to this dip. Remember, for a full week’s worth of lunches, you might need to double the recipe, as it yields 4 servings.

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

Groceries:

1 head of cauliflower (should be about 4 cups chopped, a fantastic low-carb base)
Salt
Garlic powder
Olive oil spray
Small container of 2% plain Greek yogurt (I love Fage brand for its creaminess and protein)
Small container of small curd cottage cheese (I love Friendship whipped brand for smooth texture)
Hot sauce (adjust to your preferred spice level!)
Blue cheese (adds authentic buffalo flavor)
1/2 cup of sharp cheddar cheese (for richness)
Green onion (optional garnish, adds freshness)

Monday Dinner: Hearty Instant Pot Zucchini Lasagna

Kick off your week with a comforting and wholesome lasagna, made easier in your Instant Pot. This Zucchini Lasagna is a fantastic way to enjoy a traditional favorite while loading up on vegetables. It’s rich, flavorful, and incredibly satisfying.

Alternatively, if you don’t have an Instant Pot or prefer a stovetop method, try my 21 Day Fix One Skillet Lazy Zucchini Lasagna for a quick and equally delicious meal.

Note: If you’re strictly following your meal plan as written and watching your blue container allowance, you may need to adjust your intake slightly today to ensure you don’t go over, especially if adding extra Parmesan.

21 Day Fix: 2 GREEN, 1 1/2 RED, 3/4 BLUE (a whole if you top with extra Parmesan) (per serving) | WW Blue: 8 points (per serving) | [Recipe makes 4 servings]

Groceries:

Olive oil cooking spray (I used my EVO)
1 lb lean organic Italian poultry sausage (a healthier protein choice)
3 cloves of garlic (for robust flavor)
4 cups of zucchini (replacing traditional pasta for a veggie boost)
2 cups of spinach (adds nutrients and greens)
1 cup of homemade tomato sauce (or no sugar added jar sauce for convenience)
1 1/4 cup of ricotta or cottage cheese (for creamy texture)
1 egg (binder for the cheese mixture)
1 T of Parmesan cheese, plus more for topping (optional, for extra flavor)
1 cup of shredded mozzarella cheese (for melting)
Fresh ground pepper
Fresh basil (for aromatic finish)

Tuesday Dinner: Healthy Instant Pot Shepherd’s Pie

Enjoy a nourishing and comforting classic with this Healthy Instant Pot Shepherd’s Pie. This recipe is not only gluten and dairy-free but also incredibly flavorful and simple to prepare, making it a perfect family dinner. The creamy cauliflower and potato topping perfectly complements the savory ground turkey and vegetables.

[No Instant Pot? No problem! You can easily adapt this dish to your stovetop or oven with this alternative recipe: Healthy Shepherd’s Pie (Stovetop/Instant Pot)| 21 Day Fix Shepherd’s Pie]

21 Day Fix: 1 YELLOW, 1 GREEN, 1 RED and 1 1/2 tsp (per serving) | WW Blue: 4 points (per serving) | [Recipe makes 4 servings]

Groceries:

Olive oil or coconut oil cooking spray
1 cup of diced carrots
1 cup of diced celery
1/2 of an onion (aromatic base)
1 1/3 cup of chicken broth
Himalayan salt
3 T of tomato paste (deepens flavor)
1 lb organic lean ground turkey (lean protein)
2 cups of cauliflower florets (for the lighter, healthier topping)
2 cups of red potatoes (for the mashed topping)
2 T of vegan butter, olive oil, or ghee (for richness)

Wednesday Dinner: Immune-Boosting Easy Instant Pot Chicken Noodle Soup

Mid-week calls for a comforting and health-supporting meal. This *NEW* Easy Instant Pot Chicken Noodle Soup [Gluten Free] is a perfect choice, especially if you’re looking to boost your immune system. Packed with anti-inflammatory ingredients like turmeric and ginger, it’s a feel-good soup that’s both delicious and incredibly beneficial.

21 Day Fix: 1 GREEN, 1 RED, 1/2-1 YELLOW, 1/2 TSP (per serving) | WW Blue: 3 or 5 points – see post for details on variation (per serving) | [Recipe makes 4 servings]

Groceries:

2 tsp olive or avocado oil
1 small yellow onion or 1/2 of a large
2 cups of diced carrots
1 cup of diced celery (classic soup veggies)
5 cloves of garlic (immune-boosting power)
2–3 T of chopped fresh ginger (anti-inflammatory benefits)
1 tsp of turmeric powder (powerful anti-inflammatory spice)
1 lb of boneless chicken breast tenderloins, chicken breasts, or chicken thighs
6 cups of low sodium chicken broth
1 lemon (optional, for brightness)
Salt
Black pepper
Gluten-free egg noodles (I use 4 “nests” of this brand) or gluten-free noodle shape of your choice
Fresh herbs – parsley, thyme, oregano are my favorites (for ultimate freshness and flavor)

Thursday Dinner: Flavorful Balsamic Pork Tenderloin with Creamy Mashed Potatoes

Treat yourself to a sophisticated yet simple meal with this 21 Day Fix Instant Pot Balsamic Pork Tenderloin. The pork is incredibly tender and infused with a rich balsamic glaze. Pair it with my light and fluffy Instant Pot Mashed Potatoes [Dairy Free] and your favorite steamed or roasted veggie for a complete and satisfying dinner.

No Instant Pot? No worries! You can also prepare the pork using my 21 Day Fix Crock Pot Balsamic Pork Tenderloin recipe for a hands-off approach.

Pork – 21 Day Fix: 1 RED, 1/2 TSP (per serving) | WW Blue: 6 points (per serving) | [Recipe makes 4 servings]

Potatoes – 21 Day Fix: 1 YELLOW, 2 TSP (per serving) | WW Blue: 4 points (per serving) | [Recipe makes 6-10 servings, so you’ll have delicious leftovers!]

Groceries:

For the Pork Tenderloin:

1 (1.5 lb) pork tenderloin
Olive oil
1/3 cup of chicken broth or stock
1/3 cup of balsamic vinegar (for that tangy, sweet glaze)
1 T honey or maple syrup
Salt and pepper
1 T rice or arrowroot flour (can sub thickener of choice, for a perfect glaze)

For the Mashed Potatoes:

3–5 pounds of russet, Yukon gold, or red potatoes
1/4 –1/3 cup of vegan butter or ghee (or regular butter if you aren’t dairy-free)
1–2 cups of chicken broth (or veggie broth for vegan option)
Garlic (optional, for garlic mashed potatoes)
Salt & pepper

Friday Dinner: Elegant Honey Glazed Salmon with Zesty Kung Pao Cauliflower

End your week on a high note with a restaurant-quality meal at home! This 21 Day Fix Honey Glazed Salmon is flaky, flavorful, and perfectly sweet, making it a delicious and healthy protein option. Paired with the vibrant and spicy 21 Day Fix Kung Pao Cauliflower, you’ll have a balanced and incredibly satisfying meal that feels special.

Salmon – 21 Day Fix: 1 RED, 1 TSP (per serving) | WW Blue: 2 points (per serving) | [Recipe makes 2-4 servings, depending on portion size]

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

Groceries:

For the Honey Glazed Salmon:

2–4 pieces of wild Alaskan salmon (I love Sockeye from Wegmans for its quality)
1 lime (for freshness)
Coconut oil
3 T of coconut aminos (or low sodium soy sauce, for a savory base)
2 T honey (for the perfect glaze)

For the Kung Pao Cauliflower:

1 large head of cauliflower (it should yield 4 cups of florets)
Olive oil
3 tablespoons coconut aminos
3 tablespoons honey or maple syrup
1.5 tablespoon rice vinegar
2.5 teaspoons toasted sesame oil (for authentic flavor)
½ to 2 teaspoons chili garlic paste or sub sriracha, to taste (I used 1/2 tsp and then added more at the end for controlled heat)
2 cloves garlic
2 tsp of grated or minced ginger
Scallions (optional garnish, for color and mild onion flavor)

We hope this detailed meal plan helps bring structure, health, and deliciousness to your unpredictable week. Remember to stay flexible, make the most of what you have, and nourish your body with wholesome foods. Happy cooking!