Weekly No Yellow & Low Carb Meal Plan: Delicious Recipes with Weight Watchers Points & Printable Grocery List

Embark on a healthier eating journey with our meticulously crafted No Yellow/Low Carb meal plan, complete with a convenient printable grocery list to streamline your week! Each recipe thoughtfully includes Weight Watchers points and 21 Day Fix container counts, ensuring you stay on track with your health goals. This post contains affiliate links for products we genuinely recommend and are passionate about.

Life can often feel like a whirlwind, especially when juggling various commitments, unexpected events, or even just the seasonal shifts that bring new challenges. Sometimes, it revolves around significant events – be it major sporting celebrations, holiday festivities like Valentine’s Day, or even those unexpected snow days that throw your routine into a delightful, yet often carb-heavy, chaos. Add to that the occasional bout of illness, and suddenly, the desire for comfort food, particularly bread and high-carb options, becomes almost irresistible.

We’ve all been there: feeling the lingering effects of a carb overload, perhaps after a period of indulgence or simply when life gets in the way of our best intentions. It’s a common struggle, and it’s perfectly normal to crave those familiar, comforting foods when feeling under the weather or stressed. However, the good news is that getting back on track doesn’t have to be a daunting task. In fact, it can be an incredibly delicious and satisfying experience!

That’s precisely why we’ve put together this No Yellow/Low Carb dinner meal plan. Designed to help you reset, refuel, and finish your week (or month!) strong, this plan focuses on nutrient-dense, flavorful meals that align with your health goals without sacrificing taste. Whether you’re following the 21 Day Fix, tracking Weight Watchers points, or simply looking to reduce your carbohydrate intake, this plan is crafted to make healthy eating both accessible and enjoyable. So, if you’re ready to ditch the carb slump and embrace a vibrant, energy-boosting menu, dive in and enjoy!

Why Embrace a No Yellow / Low Carb Lifestyle?

The “No Yellow” approach, often associated with programs like the 21 Day Fix, emphasizes limiting starchy carbohydrates (like breads, pasta, and rice) which are typically assigned to the “yellow” container. When combined with a broader low-carb philosophy, this dietary strategy offers a multitude of benefits that extend beyond just weight loss.

Sustainable Weight Management

By reducing your intake of refined carbohydrates, you naturally lower your caloric consumption and stabilize blood sugar levels. This helps curb cravings, prevents energy crashes, and promotes a feeling of fullness, making it easier to manage your weight effectively without feeling deprived. The focus shifts to lean proteins, healthy fats, and an abundance of non-starchy vegetables, which are highly satiating and nutrient-rich.

Improved Energy Levels and Mental Clarity

Many individuals report increased energy and sharper mental focus when adhering to a low-carb diet. This is because your body becomes more efficient at burning fat for fuel instead of relying on a constant supply of carbohydrates. Stable blood sugar levels also mean fewer energy spikes and crashes, leading to a more consistent and sustained sense of vitality throughout your day. Say goodbye to that afternoon slump!

Better Blood Sugar Control

For those managing blood sugar levels, reducing carbohydrate intake is a highly effective strategy. Lowering carbs can significantly improve insulin sensitivity, making it easier for your body to regulate blood glucose. This is a key benefit for individuals aiming to prevent or manage conditions like type 2 diabetes.

Reduced Inflammation

A diet high in refined carbohydrates and sugars can contribute to systemic inflammation in the body. By shifting towards whole, unprocessed foods like those found in a No Yellow/Low Carb plan, you can help reduce inflammation, which is linked to a variety of chronic diseases and can improve overall well-being, including joint health and recovery from exercise.

The Power of Meal Planning for Health and Convenience

In our busy lives, planning meals ahead of time is not just a suggestion; it’s a superpower for maintaining a healthy lifestyle. This No Yellow/Low Carb meal plan isn’t just a list of recipes; it’s a strategic tool designed to simplify your week and empower your health goals.

Saves Time and Reduces Stress

Imagine coming home after a long day without having to ponder what’s for dinner, or worse, resorting to unhealthy takeout options. With a meal plan, your dinners are already decided, and your groceries are already purchased. This eliminates daily decision fatigue and drastically cuts down on cooking time, allowing you more moments for relaxation or other priorities. Our printable grocery list further streamlines this process, ensuring you only buy what you need.

Supports Dietary Goals

When you plan your meals, you take control of your nutrition. This plan specifically ensures that every meal aligns with No Yellow/Low Carb principles, along with detailed Weight Watchers points and 21 Day Fix container counts. This level of foresight makes it incredibly easy to stick to your diet, avoid temptation, and achieve consistent results. No more guessing if a meal fits your plan!

Minimizes Food Waste and Saves Money

Impulse buys and forgotten ingredients often lead to food waste and inflated grocery bills. A well-constructed meal plan encourages efficient grocery shopping, buying only what you need for the week’s recipes. This not only reduces waste but also helps you save money that might otherwise be spent on last-minute, often more expensive, alternatives.

Encourages Variety and Exploration

Sometimes, we get stuck in a rut eating the same few meals. A structured meal plan, especially one like this, can introduce you to new, exciting recipes and flavors you might not have tried otherwise. It pushes you to explore different ingredients and cooking methods, keeping your healthy eating journey fresh and engaging.

Your Stress-Free Weekly No Yellow & Low Carb Meal Plan

This meal plan is designed for dinner, but many of these recipes yield leftovers that make for fantastic lunches the next day! We’ve focused on flavor, simplicity, and adherence to No Yellow/Low Carb guidelines, making it easy for you to enjoy delicious, healthy meals all week long. Each recipe includes links to the full instructions, along with 21 Day Fix and Weight Watchers Freestyle points.

Monday: 21 Day Fix One Skillet Lazy Zucchini Lasagna

Kick off your week with a comforting classic, reimagined for your healthy lifestyle! This “lazy” zucchini lasagna skips the traditional pasta sheets in favor of fresh zucchini, creating a lighter, low-carb dish that’s bursting with Italian flavors. It’s an ideal way to satisfy your lasagna cravings without the heavy carbs, all in a single skillet for easy cleanup. Prepare to be amazed by how delicious and simple healthy eating can be!

21 Day Fix: 2 GREEN, 1 1/2 RED, 3/4 BLUE (per serving) | WW Freestyle: 10 points (per serving)

Grocery List for Monday:

Olive oil cooking spray
1 lb lean organic Italian poultry sausage
3 cloves of garlic
2 medium zucchini
2 cups of spinach
Homemade tomato sauce (or no sugar added jar sauce)
15 oz part skim ricotta cheese
1 egg
Parmesan cheese
Shredded mozzarella cheese
Fresh ground pepper
Fresh basil

Tuesday: Instant Pot Low Carb Stuffed Pepper Soup [21 Day Fix | 2B Mindset]

Warm up your Tuesday with this hearty and flavorful stuffed pepper soup, made effortlessly in your Instant Pot! It captures all the deliciousness of classic stuffed peppers in a convenient, comforting bowl, eliminating the need for baking. Filled with ground turkey (or spicy Italian sausage if you prefer a kick), bell peppers, and cauliflower rice, it’s a fantastic low-carb option that’s both satisfying and quick to prepare. Perfect for a busy weeknight, this soup is a true crowd-pleaser.

21 Day Fix: 2 GREEN, 1 RED (per serving) | WW Freestyle: 2 points (per serving)

Grocery List for Tuesday:

Olive oil cooking spray
1 lb spicy Italian turkey sausage (or sub sweet)
Onion
2 bell peppers
2 cloves of garlic
2 cups of cauliflower rice
1 (14oz) can of fire-roasted diced tomatoes
1 (14oz) can of tomato sauce
32 oz low sodium organic chicken broth or stock
Dried basil
Dried oregano
Cheese for topping (optional)

Wednesday: Healthy Chicken Lettuce Wraps | PF Changs Copy Cat Lettuce Wraps | 21 Day Fix | Weight Watchers | 2B Mindset

Enjoy a restaurant-quality meal at home with these incredibly fresh and flavorful chicken lettuce wraps! A copycat of a popular favorite, these wraps are light, crisp, and packed with savory, slightly sweet, and tangy chicken filling. Using lean ground chicken and crisp lettuce cups instead of traditional bread, they are an excellent No Yellow/Low Carb choice. They’re also highly customizable, allowing you to adjust the spice level to your liking. A perfect mid-week refresh!

21 Day Fix: 1 1/2 GREEN, 1 RED, 1 1/2 tsp (per serving) | WW Freestyle: 3 points (per serving)

Grocery List for Wednesday:

Maple syrup
White wine vinegar
Coconut aminos
Peanut butter or almond butter
Sesame oil
Fresh ginger
Fresh garlic
1lb lean ground chicken (WW, use 98% FF)
Olive oil
Small yellow onion
Diced baby bella mushrooms (about 5 oz)
1 8 oz can of water chestnuts
Green onion
Fresh cilantro
Bib/butter lettuce
Sambal Oelek chili paste/sauce (optional)

Thursday: 21 Day Fix Pork Chops with Goat Cheese Butter with Warm Honey Roasted Butternut Squash Salad (21 Day Fix)

Elevate your Thursday dinner with a sophisticated yet simple pairing! Juicy pork chops are perfectly complemented by a rich goat cheese butter, offering a burst of savory flavor. Alongside, a warm honey-roasted butternut squash salad brings a delightful balance of sweetness and earthiness, with the added tang of goat cheese and cranberries. This meal is both elegant and perfectly aligned with your healthy eating goals, making for a truly satisfying dining experience.

21 Day Fix: 1 RED, 1 tsp, 1/4 BLUE (per porkchop) | 1 GREEN, 1 tsp, trace BLUE, trace PURPLE (per serving of salad)

WW Freestyle: 6 points (per porkchop- with topping) | 3 points (per serving of salad)

Grocery List for Thursday:

Pork Chops:

Olive oil
Olive oil cooking spray
Unsalted butter
Grated lemon zest
Himalayan or sea salt
Black pepper
Goat cheese
4 (4-oz.) boneless pork chops
Fresh or dried parsley (optional)

Butternut Squash Salad:

1 large butternut squash
Olive oil cooking spray
Olive oil
Salt, pepper, and garlic powder, to taste
Fresh cranberries
Honey
Crumbled goat cheese
Cinnamon
Fresh or dried parsley to garnish

Friday: Low Carb Cheesy Chicken and Broccoli Casserole | 21 Day Fix Cheesy Chicken and Broccoli Casserole

End your week with a comforting and incredibly cheesy casserole that won’t derail your diet! This low-carb chicken and broccoli casserole is the epitome of healthy comfort food, combining tender chicken, crisp broccoli, and a rich, creamy cheese sauce, all without the guilt. It’s hearty, satisfying, and perfect for a cozy Friday night in. Plus, it’s designed to fit seamlessly into your 21 Day Fix and Weight Watchers plans, proving that healthy can truly be delicious and indulgent!

21 Day Fix: 1 GREEN, 1 RED, 1 BLUE, 1 tsp (per serving) | WW Freestyle: 6 (low-fat cheese) or 8 (full-fat cheese) points (per serving)

Grocery List for Friday:

Cauliflower rice
Broccoli florets
1 lb of chicken tenderloins, cut into bite-sized pieces
Rice flour (or flour of choice)
Vegan butter or ghee
Unsweetened original almond milk
Shredded cheddar cheese (use Daiya for dairy-free!)
Himalayan salt

Tips for Successful Meal Prep and Sticking to Your Plan

Having a meal plan is a fantastic first step, but successful execution often comes down to smart meal prep and a few helpful habits. Here are some tips to ensure you make the most of this No Yellow/Low Carb plan:

Designate a Prep Day: Choose one day (often Sunday) to do most of your chopping, cooking, and portioning. This could involve pre-cooking your chicken or sausage, chopping all your vegetables, or even fully preparing a couple of meals ahead of time.
Batch Cook Grains and Proteins: While this plan is low-carb, elements like cooked chicken or cauliflower rice can be prepped in larger batches to save time during the week.
Organize Your Fridge: Once meals or components are prepped, store them in clear, airtight containers. Labeling them with the meal and date can help you quickly grab what you need.
Keep Hydrated: Drinking plenty of water throughout the day is crucial for overall health and can also help manage hunger, especially when transitioning to a lower-carb diet.
Listen to Your Body: While this plan provides guidance, remember to adjust portion sizes based on your hunger and activity levels. Healthy eating is about balance and responsiveness to your body’s needs.
Embrace Leftovers: Many of these recipes are even better the next day! Plan to pack leftovers for lunch to avoid unhealthy mid-day temptations.
Stay Flexible: Life happens! If you miss a meal or need to swap days, don’t stress. Just get back on track with the next meal. Consistency is more important than perfection.

Download Your Complete Grocery List!

To make your weekly shopping trip as easy as possible, we’ve compiled all the ingredients from this meal plan into one comprehensive grocery list. You can simply follow along with the daily lists above, or for ultimate convenience, print out a single consolidated list to take to the store. This ensures you have everything you need to create these delicious No Yellow/Low Carb meals without any last-minute dashes back to the store.

Final Thoughts: Simplify Your Healthy Eating Journey

Adopting a No Yellow/Low Carb meal plan, especially one that integrates with programs like Weight Watchers and the 21 Day Fix, is a powerful step towards achieving your health and wellness goals. This plan removes the guesswork from healthy eating, providing you with delicious, balanced meals that are easy to prepare and designed to keep you feeling satisfied and energized. From the savory Zucchini Lasagna to the comforting Cheesy Chicken and Broccoli Casserole, each recipe is a testament to how flavorful and enjoyable healthy food can be.

We understand the challenges of staying consistent with dietary changes, especially when life gets busy or unexpected illnesses strike. But with this structured yet flexible plan, you have a reliable guide to navigate your week successfully. Embrace the simplicity, savor the flavors, and enjoy the renewed energy that comes with fueling your body with wholesome, low-carb options. Here’s to a month of healthy, delicious eating and feeling your absolute best!