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Your Weekly Meal Plan and Grocery List for 21 Day Fix and WW

21 Day Fix & WW Meal Plan: Delicious Veggie-Packed Dinners to Balance Your Holiday Season

Searching for a delicious and effective meal plan to navigate the festive season without derailing your health goals? Look no further! This carefully crafted 21 Day Fix and WW Freestyle meal plan offers five quick, simple, and incredibly flavorful veggie-filled dinners designed to help you stay on track amidst all the holiday celebrations. We’ve included both 21 Day Fix container counts and WW Freestyle points for your convenience. This post contains affiliate links for products we genuinely love and recommend.

Reset and Recharge After the Holidays

The transition period immediately following major holidays like Thanksgiving can often feel like a challenge. The extended breaks, the disruption of routines, and the inevitable carb overload can leave us feeling a bit off track. This year, my family even had an unexpected extra day off due to a snowstorm that never quite materialized, making the post-Thanksgiving week feel even longer! But fear not, we’ve finally found our rhythm again, and I’m excited to share a meal plan designed to help you do the same.

As December rolls around, we’re continuously faced with an abundance of food – from office parties to family gatherings, it seems like there’s always something delicious (and often indulgent) calling our name. To help offset these inevitable holiday treats, this week’s meal plan focuses on lighter, refreshing, and deeply satisfying veggie-filled dinners. It’s all about balance, right?

Why This Meal Plan is Your Holiday Season Secret Weapon

This meal plan is specifically crafted to empower you to enjoy the holiday season without sacrificing your health and fitness goals. Here’s how it helps:

  • Combat Holiday Indulgence: With an emphasis on fresh vegetables and lean proteins, these dinners provide a much-needed reset, helping to balance out richer holiday meals and keep your nutrition on point.
  • Quick & Simple Preparation: We understand that the holidays are a busy time. Each recipe is designed for minimal fuss, allowing you to prepare healthy, delicious meals without spending hours in the kitchen. Many leverage convenience appliances like the Instant Pot or Crock Pot.
  • Seamless Tracking for 21 Day Fix & WW: Whether you’re following the 21 Day Fix, Ultimate Portion Fix, or Weight Watchers Freestyle, every meal includes precise container counts and point values, making tracking effortless.
  • Nutrient-Dense & Satisfying: Packed with fiber and essential nutrients from a variety of vegetables, these meals will leave you feeling full and satisfied, curbing cravings for less healthy options.
  • Delicious Variety: From hearty spaghetti squash to vibrant stir-fries and comforting ramen, the plan offers a diverse range of flavors and textures to keep your taste buds excited throughout the week.

Building on Success: Your Evolving Meal Planning Strategy

Last week, we explored a complete 21 Day Fix meal plan, which many of you loved! This week, we’re returning to our popular format, focusing on dinners while continuing to provide comprehensive WW points. If you enjoyed the convenience of overnight oats and mason jar salads from our previous plans, feel free to incorporate them into this week’s breakfast and lunch routine. For instance, you could try two different oat flavors and use our Mason Jar Salads with Maple Cider Vinaigrette [21 Day Fix] for your lunches. This approach allows you to build on familiar favorites while introducing fresh variety into your week!

We’re also continuously striving to improve your meal planning experience. This week, I’m experimenting with a new feature: a Printable PDF Grocery List. Instead of extracting the list from a recipe card, you’ll find a direct link to the PDF at the bottom of this post. Simply click, print, and you’re ready for the grocery store! Your feedback on this new format is incredibly valuable, so please let me know how it works for you. Your input helps us make these plans even better for everyone.

Stay Connected for Exclusive Tips & Holiday Roundups!

Don’t miss out on exclusive content! I send out step-by-step prep tips tailored specifically for these meal plans in my weekly email. These tips are designed to make your meal prep even smoother and more efficient. Be sure to click and get on the list today!

For an even more streamlined experience, remember that this weekly meal plan is accessible on Prepear for Prepear Gold Members. Prepear offers fantastic features like automatic grocery list generation, meal customization, and easy recipe saving, making healthy eating and grocery shopping a breeze.

And stay tuned to the site for exciting new and updated Holiday roundups coming soon, including favorites like this 21 Day Fix Appetizers for the Holiday Season post from a few years ago. Get ready to impress your guests with healthy, delicious options!

Explore Our Extensive Meal Plan Library

If this specific weekly meal plan doesn’t perfectly align with your current needs, don’t worry – we have you covered! Our archives boast a wealth of options for every preference and goal. Dive into our collection to find exactly what you’re looking for:

Looking for Full Weekly Meal Plans for the 21 Day Fix or Ultimate Portion Fix?

  • 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

Or, Browse Our Comprehensive Archives:

  • 75+ Weekly Meal Plans & Grocery Lists

Discover the Latest Weekly Meal Plans:

  • Meal Plan & Grocery List {Week of 11/18/19} | 21 Day Fix Meal Plan | WW Meal Plan
  • Meal Plan & Grocery List {Week of 11/11/19} | 21 Day Fix Meal Plan | WW Meal Plan
  • Meal Plan & Grocery List {Week of 11/4/19} | 21 Day Fix Meal Plan | WW Meal Plan
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This Week’s Balanced 21 Day Fix & WW Meal Plan

Get ready to enjoy a week of delicious, healthy dinners that will leave you feeling energized and on track. Here’s a detailed look at what’s on the menu:

Monday: 21 Day Fix Simple Spaghetti Squash with Meat Sauce {Crock Pot/Instant Pot}

Kick off your week with a comforting yet light dish that feels indulgent without the guilt. This spaghetti squash with meat sauce is the perfect carb-friendly alternative to traditional pasta, offering a hearty and satisfying meal that’s packed with flavor and nutrients. It’s an ideal way to reset after a carb-heavy holiday weekend.

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

Tip: Spaghetti squash might seem intimidating, but it’s incredibly easy to prepare! Using your Crock Pot or Instant Pot makes cooking it a breeze, resulting in perfectly tender, noodle-like strands every time. If you don’t have these appliances, baking it in the oven works beautifully too. Check out our guide on how to prep spaghetti squash for more tips. This dish is great for meal prepping; make a larger batch of sauce to use throughout the week or freeze for another time.

Groceries for Monday:

  • 1 medium to large spaghetti squash
  • Olive oil
  • 5 cloves of garlic
  • 1 lb organic ground turkey (or lean ground beef for a richer flavor)
  • 2 (28 oz) cans of crushed tomatoes
  • Italian Seasoning
  • Crushed red pepper (optional, for a kick)
  • Salt, Pepper
  • Parmesan cheese (for garnish, optional)

Tuesday: Baked Lemon Garlic Chicken {21 Day Fix} with Easy Gluten-free Mediterranean Chickpea Salad | 21 Day Fix | Weight Watchers | 2B Mindset

Enjoy a burst of fresh, vibrant flavors with this pairing. The tender, aromatic baked lemon garlic chicken provides a lean protein punch, perfectly complemented by a refreshing Mediterranean chickpea salad. This meal is light, incredibly flavorful, and packed with plant-based goodness. It’s an excellent choice for a weeknight when you want something satisfying but not heavy.

Note: Prepare the full batch of the Mediterranean Chickpea Salad today. Save half of the salad for Thursday’s dinner – just remember to keep the feta cheese separate and add it right before serving to maintain freshness and texture.

Chicken Skewers (or baked chicken) – 21 Day Fix: 1 RED, 2 tsp (per serving) | WW Freestyle: 3 points (per serving)

Salad – 21 Day Fix: 1/2 YELLOW, 1/2 GREEN (per serving) | WW Freestyle: ZERO points (per serving)

Groceries for Tuesday (Chicken):

  • 1 1/4 lb boneless, skinless chicken thighs (or chicken breast, or other lean protein)
  • Extra virgin olive oil
  • 4 garlic cloves, minced
  • 1 lemon (for juice and zest)
  • Fresh thyme (or 1/4 teaspoon dried)
  • Maple syrup (or honey, for a touch of sweetness)
  • Red chili flakes (optional)
  • Kosher salt
  • Pepper

Groceries for Tuesday (Salad):

  • 2 cans chickpeas (3 cups), rinsed and drained
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 2 cups chopped cucumber (about one whole cucumber)
  • 1 cup grape tomatoes, halved
  • Small red onion, thinly sliced or finely chopped
  • Fresh chopped parsley
  • ⅓ cup of feta cheese (can double if you like, or omit for a vegan option!)
  • Optional: 6 T olives (about 30), sliced

Groceries for Tuesday (Dressing):

  • Olive oil
  • Red wine vinegar
  • Salt and fresh pepper, to taste
  • Fresh (or sub dried) oregano
  • Fresh (or sub dried) basil
  • Garlic powder
  • 1/2 lemon (for juice)

Wednesday: 21 Day Fix Chicken and Veggie Stir Fry

A vibrant and versatile stir-fry is perfect for a mid-week meal. This recipe is designed to be highly adaptable, allowing you to use up any remaining fresh vegetables from the week. It’s a fantastic way to ensure you’re getting a wide array of nutrients and fiber, all while enjoying a delicious and quick dinner. The savory sauce and tender chicken make this a family favorite.

21 Day Fix: 1 RED, 1 GREEN, 1 YELLOW, 1/4 TSP (per serving) | WW Freestyle: 2 points (per serving)

Tip: This is truly a “clean out the fridge” meal! Look at what veggies you have left – broccoli, carrots, snap peas, mushrooms, bell peppers, zucchini, or even a handful of spinach. Anything goes! Chop them uniformly for even cooking. For an extra punch of flavor, consider marinating your chicken briefly in a little bit of the coconut aminos and ginger before stir-frying. Serve over a small portion of brown rice or quinoa for extra carbs, or keep it strictly veggie-focused.

Groceries for Wednesday:

  • 4 cups of veggies of your choice (e.g., broccoli, bell peppers, carrots, snap peas)
  • 1 lb boneless chicken breast, thinly sliced or cubed
  • 3 cloves of garlic, minced
  • 1/2 lemon (for juice)
  • 3 T coconut aminos (a great gluten-free, soy-free alternative to soy sauce)
  • 1/2 cup chicken broth
  • Freshly grated ginger (about 1 tbsp)
  • Coconut oil (for cooking)
  • Cooking spray

Thursday: Bacon Wrapped Chicken Tenders with leftover Easy Gluten-free Mediterranean Chickpea Salad | 21 Day Fix | Weight Watchers | 2B Mindset

Treat yourself to a savory and satisfying dinner with these incredibly easy bacon-wrapped chicken tenders. The smoky bacon combined with tender chicken creates a flavor explosion, and the air fryer makes them perfectly crispy with minimal oil. Paired with the refreshing leftover Mediterranean chickpea salad from Tuesday, this meal offers a wonderful balance of protein, healthy fats, and fiber. It’s a fantastic low-carb option that doesn’t compromise on taste.

Chicken – 21 Day Fix: 1 1/2 RED, 3/4 BLUE (per serving) | WW Freestyle: 5 points (per serving)

Salad – 21 Day Fix: 1/2 YELLOW, 1/2 GREEN (per serving) | WW Freestyle: ZERO points (per serving)

Groceries for Thursday (Chicken):

  • 1 lb chicken tenderloins
  • 1 package of Applegate turkey bacon or other nitrate-free turkey bacon (for keto, use a no-sugar pork bacon)
  • Sliced pepper jack, sharp cheddar, or cheese of your choice (optional, for stuffing)
  • 1 avocado (for serving, optional)
  • Olive oil spray
  • Garlic powder
  • Himalayan salt

Groceries for Thursday (Salad):

  • Refer to the grocery list from Tuesday – you’ll be using the second half of your prepared salad!

Friday: Instant Pot Ramen Noodles (Stovetop Option) | 21 Day Fix Ramen Noodles (Gluten-free/Dairy-free)

Wrap up your week with a cozy and flavorful bowl of homemade ramen noodles. This gluten-free and dairy-free recipe delivers all the comfort of your favorite ramen without the unhealthy additives. The Instant Pot makes quick work of developing rich flavors, perfect for a relaxing Friday night. It’s loaded with lean protein and customizable with your favorite veggies, making it a warming and nutritious end to your week of healthy eating.

21 Day Fix: 1 YELLOW, 1 RED, 1/2 – 1 GREEN, and 1 TSP (per serving) | WW Freestyle: 10 points (per serving)

Note: The amount of green container depends on how many veggies you choose to add – feel free to load up your bowl! See the original post for more details on maximizing your veggie intake.

Groceries for Friday:

  • 2 tsp sesame oil
  • 2 tablespoons grated or finely chopped ginger
  • 4 garlic cloves, minced
  • 4 cups chicken or vegetable stock
  • 1 1/4 lb skinless, bone-in chicken thighs (you can sub boneless chicken breast)
  • 1/3 cup coconut aminos (click to see what I use – a fantastic soy-free alternative!)
  • 2 ramen noodle cakes (click to see the gluten-free ones I recommend)
  • 1–2 cups baby bok choy greens or finely chopped baby kale
  • 1–2 cups shredded carrots
  • Himalayan or sea salt, to taste
  • Optional toppings: 1/4 cup chopped scallions or chives, fresh chili paste (or sub sriracha), 2 soft-boiled eggs for garnish, sesame seeds.

Your New & Improved Printable Grocery List

To make your shopping trip as efficient as possible, download our easy-to-use printable grocery list for this week’s meal plan. Just click, print, and go!

Grocery List {Week of 12_9_19}