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Your Ultimate Healthy Meal Plan & Grocery List: 21 Day Fix & 4 Week Gut Protocol Compatible
Welcome to your essential guide for a week of healthy and delicious eating! This carefully curated meal plan and accompanying grocery list are designed to simplify your journey, whether you’re following the 21 Day Fix (21DF) or embarking on the 4 Week Gut Protocol (4WGP). Our goal is to provide you with seamless, nutritious options that cater to your specific program requirements, helping you achieve your health and wellness goals with ease and enjoyment.
We understand that navigating structured eating plans can sometimes feel overwhelming. That’s why we’ve gone the extra mile to create a versatile plan that works for *both* programs. You’ll find five satisfying dinners and a wholesome breakfast, complete with container counts for 21 Day Fix, and detailed modifications for 4 Week Gut Protocol. Plus, we’ve even included WW Personal Points for those tracking with Weight Watchers, making this plan truly comprehensive.
Meal planning is a powerful tool for maintaining consistency and seeing results. It eliminates guesswork, reduces food waste, and ensures you have healthy options readily available throughout your busy week. With our included meal planning spreadsheet, organizing your meals has never been simpler. Let’s dive in and set you up for a successful week!
Unlock Exclusive Resources: Your Weekly Grocery List and Prep Tips Await!
Heads up! We’re thrilled to announce an exciting enhancement to our meal plans: detailed, itemized grocery lists are now available weekly! BUT, starting in April, these invaluable lists will be exclusively for our dedicated email subscribers. If you haven’t joined our community yet, now is the perfect time to sign up and gain immediate access to these convenient resources. Our email list is more than just grocery lists; it’s a treasure trove of knowledge.
Each week, I also send out exclusive, step-by-step prep tips directly to your inbox. These tips are designed to save you time in the kitchen and make your meal prep experience smooth and efficient. Think of them as your secret weapon for making healthy eating effortless. Don’t miss out on this “gold” – become an email subscriber today! You’ll find the link to this week’s grocery list PDF conveniently located later in this post, just before the individual recipes.
A Personal Note and Exciting News!
Happy Friday, everyone! It’s quite chilly here, but the sunshine is a welcome sight, and I’m loving seeing the first buds opening up on my trees, signaling spring is truly on its way. On a personal note, my sweet girl is home battling some pretty major allergy symptoms this week. She definitely inherited that from her momma! If any of you have natural allergy remedies that work wonders for kiddos, I would be incredibly grateful to hear them. Your insights are always so valuable!
On to some exciting news regarding our meal plans! There was a tremendous response to my recent post detailing 4 Week Gut Protocol Recipe Ideas. If you happened to miss that email, I highly recommend clicking through to read the full post. Inspired by your enthusiasm, this week’s meal plan is specially crafted to be compatible with BOTH the 21 Day Fix containers and the 4 Week Gut Protocol guidelines!
In fact, for those of you diligently following 4WGP, the dedicated spreadsheet for this week’s meal plan includes comprehensive ideas for breakfast, lunch, snacks, *and* dinner. It’s essentially a full, done-for-you plan, taking the guesswork out of your gut-healing journey! Even if you’re simply here for fresh meal ideas, I encourage you to explore both plan versions for a wealth of healthy inspiration.
Special Bonuses for Our 4 Week Gut Protocol Community!
This week, we’ve packed in an abundance of bonuses specifically designed to help you start your 4 Week Gut Protocol journey with tremendous success. These resources are tailored to streamline your meal planning and prep, ensuring you stay on track and feel supported every step of the way:
- 3.28.22 Plan at a Glance – GUT PROTOCOL version: This isn’t just a meal plan; it’s a comprehensive roadmap! This week’s meal plan includes BONUS lunch and snack ideas already filled in for you. Plan A is fully completed. For those on Plans B-E, you’ll find it easy to level up your containers. Simply open and make a copy of the document, locate your specific plan, and scroll to the bottom to see exactly which containers you need to incorporate for the remainder of your day. It simplifies customization, ensuring your plan perfectly matches your needs.
- 3.28.22 [4WGP] CoaFF Meal Plan Grocery List (Updated): Say goodbye to scattered notes! This itemized grocery list in PDF format is tailored specifically for this week’s 4WGP meal plan. Just print it out and head to the store, or conveniently use it to schedule your online grocery order. It takes the stress out of shopping, allowing you to focus on cooking and enjoying your meals.
- 4 Week Gut Protocol + Recipe Ideas: If you’re new to the program or simply need a refresher, this foundational post is a must-read. It not only explains the 4 Week Gut Protocol program in detail but also teaches you how to easily adapt existing Confessions of a Fit Foodie recipes to fit the 4WGP guidelines. It’s a fantastic resource for expanding your recipe repertoire.
- 4WGP Self-Calculating Spreadsheet Template: Empower yourself to create your own personalized meal plans with this blank, self-calculating template. This tool is perfect for future weeks, allowing you to easily input your meals and have the container counts automatically adjust, ensuring you stay compliant with your 4WGP plan.
- 4WGP Vegan Plan Self-Calculating Spreadsheet Template: For our vegan community following the 4 Week Gut Protocol, we haven’t forgotten you! This dedicated blank template allows you to effortlessly craft your own vegan 4WGP meal plans, with self-calculating features to ensure accurate container tracking for your specific dietary needs.
Should you find yourself needing additional support or personalized advice with your meal planning, I warmly invite you to join the Confessions of a Fit Foodie Facebook Supporters Group! It’s a vibrant community where you can ask questions, share tips, and receive extra help from me and fellow fit foodies.
Streamlined Meal Planning for 21 Day Fixers!
For our dedicated 21 Day Fix followers, we’ve made meal planning incredibly straightforward this week. All five delicious dinners and a hearty breakfast are already pre-loaded into a user-friendly meal planning spreadsheetfor you here. Your task is simple: just add in your preferred lunches and your favorite snacks. The beauty of this spreadsheet is its flexibility; if you decide not to follow the meal plan exactly or can’t find certain ingredients, that’s perfectly fine! Simply swap out what you need, and the container counts will automatically adjust to keep you on track.
Important Note for Spreadsheet Users: To ensure optimal functionality, click the spreadsheet link, make a copy when prompted, and save it to your computer. While it can be viewed on a phone, it won’t work quite as well for editing and calculations, so using a desktop or laptop is recommended for the best experience.
If you prefer a more traditional, tangible approach to meal planning, we’ve got you covered with printable options:
- 21 Day Fix Meal Planner PDF: A classic paper-and-pencil solution for those who love to write things down.
- 2B Mindset Spreadsheet Tracking Tool: For those following 2B Mindset, this spreadsheet offers a dedicated tracking tool to help you monitor your progress.
We truly hope you have a delicious and productive week ahead, fueled by these healthy and inspiring meals!
Quick Recipe Questions? Join Our FREE Community!
The fastest way to get an answer to any recipe-related query is by joining my FREE Ask the Fit Foodie group. Come join our supportive community and get your questions answered promptly!
Need More Planning Help? Explore These 21 Day Fix | Ultimate Portion Fix Resources
- Updated 21 Day Fix Food List; Free Printable: Keep your pantry stocked with approved foods using this convenient, free printable.
- 21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]: A versatile tool to help you craft your own custom meal plans with automatic container tracking.
- How to Calculate Container Counts for the 21 Day Fix: Master the art of portion control with this clear, step-by-step guide.
- 21 Day Fix Snacks | Healthy Snack Ideas: Discover delicious and compliant snack options to keep you energized between meals.
Explore More: Full Meal Plans & Recent Weekly Options
If you’re seeking a complete, week-long plan beyond this week’s offerings, I’ve compiled a collection of twelve free complete meal plans that you can utilize to structure your entire week of healthy eating. These plans are designed to provide variety and make healthy living accessible!
Alternatively, if you’re looking for more recent inspiration or want to see how previous weeks’ plans were structured, feel free to browse our collection of recent Portion Fix meal plans. These offer fresh ideas and show the flexibility of the program.
DON’T FORGET TO CHECK YOUR INBOX!
As mentioned, I send out exclusive step-by-step prep tips for these meal plans in my weekly email! These tips are designed to streamline your meal prep and ensure your week runs smoothly. Don’t miss out on this valuable content – click here to get on the list today and receive all the best strategies for successful healthy eating directly in your inbox!
This Week’s Featured Meal Plan: 21 Day Fix & 4 Week Gut Protocol Resources
Below, you’ll find the specific grocery lists for this week, tailored to both the 21 Day Fix and 4 Week Gut Protocol. Choose the list that aligns with your program, or refer to both if you’re adapting for your household!
Click this link for the 21 Day Fix Grocery List PDF – 3.28.22 CoaFF Meal Plan Grocery List
Click this link for the 4 Week Gut Protocol Grocery List PDF – 3.28.22 [4WGP] CoaFF Meal Plan Grocery List (Updated)
Meal Plan & Grocery List {Week of 3/28/22}
A 21 Day Fix meal plan with a spin-off 4 week Gut Protocol meal plan to get you started on the right foot. Not doing Gut Protocol? No problem. We’ve got you covered with five dinners and a breakfast, WW personal points, and meal planning spreadsheet included, too.
Breakfast: Sheet Pan Breakfast (sub butternut squash) + extra turkey bacon or top with 1 egg
21 Day Fix: 2 GREEN, 1 RED, 1 TSP (per serving) | [Recipe makes 4 servings]
Groceries:
- 8 slices of all natural nitrate-free turkey bacon
- 1/4 of a red onion
- 4 cups cubed butternut squash (can sub frozen)
- 4 cups of Brussels sprouts
- 4 tsp olive oil
- Himalayan or sea salt
- extra bacon or eggs
Friday breakfast:Steel Cut Oats with turkey bacon or eggs
21 Day Fix: 1 YELLOW, 1 RED (per serving)
Groceries:
Steel cut oats
4 slices nitrate free Turkey bacon or 2 eggs
Monday: Instant Pot Chicken Wild Rice Soup
21 Day Fix : 1 RED, 1 GREEN, 1 YELLOW, 1/3 BLUE, 1 TSP (per serving) | [Recipe makes 6 servings]
Groceries:
- 2 T butter (sub oil or ghee for 4WGP)
- 1/2 yellow onion
- 1 1/2 cups of carrots
- 1 1/2 cups of celery
- 3 cloves of garlic
- 8 oz sliced mushrooms
- 1 cup wild rice rice
- 1 1/2lb chicken tenderloins or chicken breasts
- 5 cups low sodium chicken broth
- 1 tsp poultry seasoning
- 1/2 tsp dried thyme
- 1/2 tsp salt
- 2/3 cup canned coconut cream or canned coconut milk
Tuesday: 5 Ingredient Instant Pot Chili (with specific ingredient mods – see below)
21 Day Fix : 1 RED, 2 GREEN, 1 YELLOW, 1 BLUE (per serving) | [Recipe makes 4 servings]
Groceries:
- 1 lb ground chicken
- 1 small onion
- 3 cups of canned beans – whatever you have on hand
- 3 (14 oz) cans of tomatoes – whatever you have on hand (diced, crushed, sauce, etc.)
- 2 Tbsp 21 Day Fix Salt Free Taco Seasoning or 2 Tbsp Chili Powder
- 1/2 tsp salt
- 2 bell peppers
- 1-2 avocados
Wednesday: Simple Stir Fry with Chicken and Veggies
21 Day Fix: 1 RED, 1 GREEN, 1/4 TSP (per serving) | [Recipe makes 4 serving]
Groceries:
- 4 cups of veggies of your choice
- 1 lb Boneless chicken breast
- 3 cloves of garlic
- 1 lemon
- 3 T coconut aminos
- 1/2 cup chicken broth
- 1 tsp fresh ginger
- 1 tsp coconut oil
- cooking spray
Wednesday side: Freezer Friendly Instant Pot Brown Rice
21 Day Fix: 1 YELLOW (per serving) | [Recipe makes varied servings]
Groceries:
- cooking oil spray
- brown rice
Thursday: New York Strip Steak
21 Day Fix: 1 RED, 1 TSP (1/2 tsp if omitting butter) (per serving) | [Recipe makes 4 servings]
Groceries:
- 2 Strip Steaks (about 8 oz each and at least 1.5 inches thick) You can also use Ribeye or Filet Mignon
- coarse Kosher or sea salt
- coarse ground black pepper
- 2 tsp olive oil
- 1 tsp salted butter (omit for 4WGP)
Thursday sides: Sautéed Zucchini + Brown Rice
Zucchini – 21 Day Fix: 1 GREEN, 1/2 TSP (per serving) | [Recipe makes 4 servings]
Rice- 21 Day Fix: 1 YELLOW (per serving) | [Recipe makes varied servings]
Groceries:
- 2 -3 large zucchini and/or yellow squash
- 2 tsp olive oil
- Salt and pepper
- (Optional garnish) Parmesan cheese and fresh herbs
Friday: Lemon Grilled Salmon
21 Day Fix: 1 RED, 1 TSP (per serving) | [Recipe makes 4 servings]
Groceries:
- 1 1/4 pounds of wild Alaskan Salmon
- 4 tsp olive oil
- 1 lemon
- Himalayan salt
Friday side: Greek Pasta Salad
21 Day Fix: 1 YELLOW, 1 GREEN, 1 ORANGE (per serving) | [Recipe makes 6 servings]
Groceries:
- 3 cups cooked whole wheat or GF pasta
- 2 cups cucumber (about 1 large)
- 2 cups broccoli florets
- 1 1/2 cups grape tomatoes
- 1/4 of a red onion
- 1 cup of feta cheese crumbles (omit for 4WGP)
- 20 olives (I used kalamata)
- 2 lemons
- 6 T olive oil
- 4 T red wine vinegar
- sprinkle of salt and fresh pepper
- 1 T fresh or 1/2 tsp dried oregano
- 1 T fresh or 1/2 tsp dried basil
- sprinkle of garlic powder