Healthy Weekly Meal Plan: Delicious & Family-Approved Recipes for a Stress-Free Week
Welcome to your ultimate guide for a **Healthy Weekly Meal Plan**, thoughtfully curated with husband-approved meals to celebrate Father’s Day this week. This comprehensive plan is designed to take the stress out of your daily planning, offering a full breakfast, a smart lunch suggestion, and five delightful dinners. We’ve included details for 21 Day Fix Containers and WW (Weight Watchers) points, along with a handy weekly meal planning spreadsheet to streamline your healthy eating journey.
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Celebrating Dads with Delicious and Healthy Meals
This week, we’re making mealtime extra special by featuring many of my husband’s all-time favorite recipes – a perfect way to honor Father’s Day! As the official taste-tester for our blog, his stamp of approval ensures that these dishes are not just healthy, but incredibly delicious and satisfying. Get ready for a week filled with flavor that the whole family will love.
Our Sunday tradition often includes making these incredible Crab Cakes. They’re so good, in fact, that we often plan for leftovers, making Monday’s dinner a breeze – simply serve them over a fresh bed of greens with a side of Copycat Rice a Roni. This healthier, gluten-free twist on a classic comfort food side perfectly complements the savory crab cakes, creating a balanced and delightful meal.
For breakfast, my husband adores these Pancakes with Caramelized Banana + Walnuts. To make our mornings stress-free, I often meal prep a batch for the week or even freeze some for later. While my kids enjoy them plain or with a sprinkle of chocolate chips, the caramelized banana and walnuts add a touch of gourmet sweetness and healthy fats for a truly special start to the day. These are a testament to how healthy eating can still feel indulgent!
And of course, no meal plan featuring my husband’s favorites would be complete without his beloved Chopped Buffalo Chicken Salad. This vibrant, flavor-packed salad is a must-try for anyone who loves a bit of spice and a lot of freshness. It’s a complete meal in itself, loaded with crisp veggies, tender buffalo chicken, and a creamy, healthy dressing that will keep you feeling satisfied and energized.
Fit Healthy Meal Plans App: Your Meal Prep Partner
Elevate your meal planning experience with our innovative Meal Planning App, “Fit Healthy Meal Plans”! This app is a true game-changer for anyone looking to transform their meal planning and grocery shopping. It takes all the inspiration from our weekly plans and allows you to completely customize your own menu and generate a personalized grocery list with ease. Imagine a tool that adapts to your preferences, dietary needs, and schedule, making healthy eating simpler than ever.
The “Fit Healthy Meal Plans” app simplifies the entire process, from selecting recipes to creating an organized shopping list. It’s perfect for busy individuals and families who want to eat well without the hassle. Click here to learn more about the app’s features and how it can revolutionize your kitchen routine. Don’t hesitate to reach out if you have any questions – we’re here to help you succeed!
App Users, rejoice! As a special thank you for being a subscriber, we frequently offer sneak peeks of upcoming recipes a few days before they go live on the blog. This exclusive access ensures you’re always ahead of the curve with fresh, delicious ideas. Discover these new recipes and so much more directly on the Fit Healthy Meal Plans app. It’s our way of showing appreciation for your commitment to a healthy lifestyle!
Understanding This Weekly Meal Plan: Flexibility Meets Health
If you’re accustomed to full, rigid meal plans and are new to our weekly meal plan format, here’s what you can expect: each week, we meticulously plan five dinners and one breakfast, complemented by a versatile lunch suggestion. This structure is designed to offer a balance between guidance and flexibility, empowering you to adapt the plan to your unique lifestyle and schedule.
Our weekly plans are meticulously crafted to align with the principles of the 21 Day Fix containers, making portion control intuitive and effective. Additionally, we include WW (Weight Watchers) points for each recipe, ensuring that followers of both popular programs can easily track their intake. This plan is ideal for anyone committed to healthy eating, mindful portion control, prioritizing whole and unprocessed foods, and cultivating a vibrant, healthy lifestyle. We focus on providing wholesome ingredients that nourish your body and satisfy your taste buds, making healthy choices simple and enjoyable.
Streamline Your Week: Grocery List and Prep Tips
One of the biggest keys to successful healthy eating and stress-free weeknights is efficient meal prep. To help you master this, our detailed grocery list and invaluable prep tips are exclusively available to our email subscribers! You can find these essential resources in my weekly email for email subscribers!
These printable prep tips break down the week’s cooking into manageable steps, from chopping vegetables to pre-cooking grains, making your meal preparation SO much smoother. Imagine walking into your kitchen knowing exactly what needs to be done, saving you precious time and effort during busy weekdays. If you’re looking to minimize food waste, save money, and ensure delicious, healthy meals are always within reach, then these resources are indispensable.
It’s never too late to enhance your meal planning toolkit! Become an email subscriber today and gain immediate access to these fantastic, free resources. Simply click the link to sign up – it’s completely FREE and packed with value that will transform your healthy eating habits!
For 21 Day FIX | Portion Fix Meal Plan Followers
For dedicated followers of the 21 Day Fix and Portion Fix programs, we’ve made tracking your containers incredibly simple. All five dinners and the planned breakfast for this week are already pre-loaded into a convenient meal planning spreadsheet available right here. This spreadsheet is your secret weapon for maintaining perfect portion control throughout the week.
To personalize your plan, simply add your chosen lunch and snacks, and make any other adjustments necessary to fit your specific calorie bracket and preferences. It’s important to note for the best experience: click the spreadsheet link, make a copy when prompted, and save it directly to your computer. While it might work on a phone, saving it to your desktop or laptop will provide a much smoother and more functional experience for editing and tracking.
If you prefer a more traditional, hands-on approach to planning, we also offer excellent printable resources:
- Download our free 21 Day Fix Meal Planner PDF to jot down your meals and containers.
- For those following the 2B Mindset program, utilize our dedicated 2B Mindset spreadsheet tracking tool to keep track of your water intake, veggie first meals, and more.
These tools are designed to support your journey towards healthier habits, making consistent tracking effortless.
Weight Watchers Meal Plan Followers: Staying on Track
For our valued Weight Watchers members, we understand the importance of accurate point tracking. We are diligently working to convert every recipe on our site to reflect the new WW points system, ensuring you have the most up-to-date information. This is an ongoing process, and we appreciate your patience as we make these essential updates.
Currently, some recipes include a direct link to help you find your personal points, while others already have the updated points clearly listed. To find the specific WW points information for any recipe in this meal plan, simply navigate to the individual recipe card on its respective blog post. You will typically find the detailed WW points in the “notes” section of the recipe card. Our goal is to make your journey with Weight Watchers as seamless as possible, integrating these delicious and healthy meals into your tracking routine without any guesswork. Thank you for bearing with us as we continue to adapt to the new system and provide you with precise, helpful information!
Frequently Asked Questions (FAQs) for Your Meal Plan
To get a clear overview of your entire week’s meal plan, including breakfast, lunch, and dinner, you can easily access the 6.17.24 Meal Plan at a Glance Spreadsheet. This spreadsheet provides a visual and organized way to see how all the meals fit together, helping you plan your grocery list and prep strategy effectively. For the best user experience, we highly recommend clicking the spreadsheet link, making a personal copy when prompted, and saving it to your computer. While it can be viewed on a phone, editing and interacting with the spreadsheet functionality will be significantly better on a desktop or laptop.
This week’s suggested lunch is the incredibly satisfying Chopped Buffalo Chicken Salad. This dish is a fantastic fake-out take-out favorite, delivering all the vibrant flavors of a restaurant-style salad right to your home. It’s packed with crisp, fresh vegetables, tender buffalo chicken, creamy avocado, tangy blue cheese, and a homemade ranch dressing that will leave you absolutely drooling! It’s a complete and balanced meal that’s both indulgent and healthy.
For those who like more options or need alternative lunch ideas, be sure to explore our popular post: 35+ High Protein Lunch Ideas! This resource offers a wide variety of delicious and easy-to-prepare high-protein lunches that are perfect for meal prepping or quick midday meals.
When it comes to meal planning, my personal strategy always begins with planning dinners, followed by breakfast, then lunch. Finally, I fill in my snacks for the day, using my remaining macros, points, or containers. This approach ensures that your main meals are prioritized and you can then strategically add snacks to meet your nutritional goals and keep you fueled throughout the day.
To get a wealth of inspiration for your snack choices, take a look at our extensive post on Healthy Snack Ideas | 21 Day Fix Snacks. This resource is excellent for generating creative and healthy snack options that perfectly fit the containers, points, or macros you have left after planning your main meals. From crunchy veggies with hummus to fruit and nut combinations, you’ll find plenty of ideas to keep hunger at bay and maintain your healthy eating habits.
Maintaining your healthy eating habits on Saturdays and Sundays is just as important for optimal results. After following this healthy weekly meal plan, you will likely have some leftover meals or ingredients. To eliminate food waste and make your weekend cooking effortless, we recommend taking inventory of your fridge and pantry at the end of the week. Based on what you have, create a flexible plan for your weekend meals.
Many people enjoy the occasional healthy takeout on one of the weekend nights – consider delicious salads topped with grilled protein or a wholesome slice of veggie pizza. For even more inspiration and guidance on how to navigate weekend eating while staying on track, our helpful Healthy Weekend Meals post is an excellent resource, offering creative ideas and tips to keep you aligned with your health goals.
You are in luck! We understand that sometimes you need a fully structured plan, especially when starting a new program or if you prefer a ‘set it and forget it’ approach. That’s why we offer 17 FREE and FULL 21 Day Fix Meal Plans that are completely planned out for you. These comprehensive plans cover every meal of the day – breakfast, lunch, dinner, and snacks – and are tailored to all different calorie brackets. This means you can easily find a plan that perfectly matches your specific needs, taking all the guesswork out of your healthy eating journey. Just choose your calorie target and enjoy the simplicity of a fully mapped-out week of delicious, healthy meals!
This Week’s Healthy and Hearty Recipes
Below you’ll find a detailed look at this week’s delicious and healthy meal plan. Each recipe is designed to be family-friendly, packed with flavor, and easy to prepare, fitting seamlessly into your busy schedule. Get ready to enjoy a fantastic week of nourishing meals!
Groceries:
- 1 1/2 cups Bob’s Red Mill Gluten Free 1-1 Baking Flour
- 2 teaspoons baking powder
- 1 teaspoon baking soda
- ½ teaspoon salt
- 4 teaspoons maple syrup
- 1 1/3 cup unsweetened vanilla almond milk
- 2 teaspoons vanilla extract
- 3 eggs
- 2 tablespoons butter, vegan butter, or ghee melted; I used dairy free plus 3 tsp butter for cooking the pancakes
- coconut oil cooking spray
- 3 ripe bananas sliced
- 8 walnut halves chopped up small
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Groceries:
For the Buffalo Chicken Bites
- 1 lb boneless skinless chicken tenderloins cut into bite sized pieces
- salt
- garlic powder
- olive oil cooking spray
- 2-3 Tbsp buffalo wing sauce or hot sauce
- 2 teaspoons butter, vegan butter, or ghee
For the Greek Yogurt Ranch
- ½ cup lowfat or nonfat Greek yogurt
- juice from ½ lemon
- 1 tsp dried chives
- ½ tsp dried dill
- ½ tsp garlic powder
- ¼ tsp onion powder
- ¼ tsp salt
For the Salad
- 6 cups romaine chopped
- 1 cup carrots diced
- 1 cup celery diced
- 1 cup cucumbers diced
- 1 cup cherry or grape tomatoes halved
- ⅓ cup blue cheese
- ⅓ cup diced avocado
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Groceries:
For the Crab Cakes
- 2 teaspoons extra-virgin olive oil
- Olive oil spray
- 2 teaspoons butter or ghee
- 1/2 small onion finely minced
- 3 cloves garlic finely minced
- 1 pound jumbo lump crabmeat
- 1 cup fresh bread crumbs Use Gluten-free bread for GF Crab cakes
- 1 1/2 tablespoons mayonnaise
- 1 teaspoon Old Bay Seasoning
- 1 large egg white
- 1/2 lemon juiced
- 1-2 tablespoons freshly chopped chives
- 1/2 teaspoon salt
- Pepper
- Lemon wedges for garnish
For the Lemon Aioli
- 1/2 cup mayonnaise
- 1 clove garlic minced
- 1 tablespoon chopped chives
- 3 tablespoons lemon juice
- 1 teaspoon lemon zest
- Kosher salt and freshly ground black pepper
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Groceries:
- 4 teaspoons butter or vegan butter divided
- ¼ cup gluten free spaghetti broken up into small pieces
- 1 cup brown rice
- 1 ¼ cup low sodium chicken broth or stock
- ½ teaspoon minced dried onion
- ½ teaspoon garlic powder
- ¼ teaspoon turmeric
- ¼-½ teaspoon salt
- ½ teaspoon dried parsley
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Groceries:
- avocado oil spray
- 1 lb lean ground beef or other lean ground meat Use 90% lean or higher to prevent too much grease in the pan
- 4 gluten free tortillas Mission brand are my fave, can sub regular flour tortillas if not gluten free
- 4 slices American cheese or your favorite cheese
- 1/4 cup red or white onion thinly sliced or diced
- salt and garlic powder to taste
- 1/4 cup dill pickles for topping
- 1/2 cup shredded romaine or iceberg lettuce for topping
For the sauce:
- ¼ cup plain low fat Greek yogurt
- ¼ cup naturally sweetened ketchup
- 1/2-1 Tbsp maple syrup You can omit
- 2 Tbsp yellow mustard
- 2 tsp mayo
- 1 Tbsp pickle juice
- sprinkle salt, garlic powder, onion powder, and paprika to taste
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Groceries:
- 2-3 cloves of garlic chopped
- shallot diced
- Olive oil cooking spray
- 3 teaspoons olive oil divided
- 1 ½ cups short grain brown rice
- ½ teaspoon salt
- ¼ cup dry white wine optional, can replace with extra broth
- 2 3/4 cups chicken broth or veggie broth
- 1 bunch thin asparagus spears woody ends cut off and the remaining stem chopped into thirds
- 8 oz baby portabella mushrooms
- 1 1/2 lb large shrimp raw, cleaned and deveined
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest divided use
- ½ cup parmesan cheese
- 1 tablespoon butter
- 1 cup fresh spinach chopped
- Garnish – fresh parsley or basil
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Groceries:
- 1 pound thinly sliced chicken breasts
- 2 extra large egg whites or sub whole egg
- 1 cup gluten free breadcrumbs you can use seasoned or unseasoned and season yourself with salt, garlic powder, and onion powder.
- Olive or avocado oil spray
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Groceries:
- 2 -3 large zucchini and/or yellow squash sliced into half moons
- 2 teaspoon olive oil
- Salt and pepper
- Optional garnish Parmesan cheese and fresh herbs make a great garnish to finish off your side dish!
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Groceries:
- 4 teaspoons butter divided (can omit for WW)
- 2 teaspoons olive oil
- 8 slices turkey bacon diced into tiny pieces
- ½ yellow onion diced
- 2 cloves garlic chopped
- 4 ears corn shucked
- 2 summer squash or zucchini
- 1 large potato diced
- 2 ½ cups chicken broth or veggie broth
- 1 small or ½ large head of cauliflower leaves and stem cut off but head in tact in one large piece
- 2-3 teaspoons Old Bay seasoning
- Sprinkle of salt to taste
- Optional toppings: sharp cheddar cheese, green onion
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