Ultimate 21 Day Fix Meal Plan & Grocery List: Light, Fresh Summer Dinners & WW Support

Searching for a healthy, easy-to-follow meal plan that brings light and fresh dinners to your table, perfect for those warm summer days? Look no further! This comprehensive meal plan is designed to be incredibly versatile, featuring crowd-pleasing dinners that will help your week run smoothly and keep you on track with your health goals. We’ve included valuable resources like Weight Watchers (WW) points, a convenient printable grocery list, and an interactive meal planning spreadsheet to make healthy eating simpler than ever. This post contains affiliate links for products I’m absolutely obsessed with, helping you discover my favorite tools and ingredients.

Hey everyone! This past week has been a whirlwind, a little quiet on the blog as I’ve been juggling the end of the school year and gearing up for a much-needed girls’ weekend getaway. It’s truly been a time of soaking up every “last” for my daughter in elementary school, including the bittersweet moment this morning watching my kids get on the bus together for the very final time. This Momma definitely shed a tear or two!

Before diving into this week’s delicious plan, I want to extend a heartfelt thank you to all the incredible teachers out there. You truly made this past, often impossible, school year amazing for all our kids. You are absolute rockstars and deserve a summer filled with your favorite ways to rest, recharge, and enjoy the fruits of your tireless efforts!

And to all the parents out there who are just starting summer break with their kiddos – you’ve got this! This meal plan is crafted with you in mind, offering stress-free solutions for healthy family meals.

Meal planning is a powerful tool, especially during busy seasons like summer. It helps reduce food waste, saves money, and most importantly, keeps your health and fitness goals on track without feeling overwhelmed. This week’s plan is designed for maximum flavor and minimal fuss, making it ideal for those seeking to follow the 21 Day Fix, Weight Watchers, or simply aiming for a balanced, nutritious diet.

If you’re wondering about delicious lunch options for this week, consider making a double batch of our incredibly popular Hibachi Chicken. It’s absolutely perfect for leftovers, reheats like a dream, and doubling the recipe is super easy. This ensures you have ready-to-go healthy lunches throughout the week. If your daily container counts or WW points allow, or if you simply need to add a yellow/carb to your day, you can easily pair your Hibachi Chicken with a side of our Freezer-Friendly Instant Pot Brown Rice. Just thinking about it gets me excited – it’s that good!

To simplify your meal prep even further, all five dinners and a breakfast are already pre-loaded into a *7-day template* on our exclusive meal planning spreadsheet, available for you here. All you need to do is add in your preferred lunches and your favorite snacks. Don’t worry if you can’t follow the meal plan exactly or if you can’t find certain ingredients – that’s perfectly fine! Simply swap out what you need, and the containers will auto-adjust, ensuring you stay on track effortlessly.

For those who prefer a traditional approach, our 21 Day Fix Meal Planner PDF is an excellent tool for tracking your containers and water intake with good old pencil and paper. It’s incredibly helpful for visualizing your progress and staying hydrated throughout the day!

If you’re following the 2B Mindset program, I’ve also created a dedicated 2B Mindset spreadsheet tracking tool to record your meals. It’s designed to be simple yet highly effective, allowing you to electronically track your food and easily view your week at a glance. Just click the link, make a copy when prompted, and save it to your computer (it might not work as seamlessly on a phone). Then, you’re ready to start your daily or weekly tracking journey!

Have a delicious and healthy week!

Looking for some extra accountability, motivation, and a supportive community? Join my new SUPPORTERS group on Facebook! We chat daily about all things meal planning, meal prep strategies, staying on track, and building healthy habits. It’s a wonderful space where we support each other through the week. As a bonus, Supporters also get a FREE itemized grocery list for each meal plan every single week! 🙌🙌 This exclusive perk ensures you have everything you need to hit the grocery store confidently and efficiently.

Have a quick recipe question or need immediate advice? The fastest way to get an answer and connect with fellow fit foodies is to join my Ask the Fit Foodie group– come join our vibrant community!

Need more comprehensive planning help for your 21 Day Fix or Ultimate Portion Fix journey? Explore these invaluable resources:

These tools are designed to empower you with all the information you need to succeed with your portion-controlled eating plan.

Updated 21 Day Fix Food List; Free Printable: A must-have printable list with all the approved foods, making grocery shopping and meal prep a breeze.

21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]: Automate your container counts with this smart spreadsheet, taking the guesswork out of meal planning.

How to Calculate Container Counts for the 21 Day Fix: A clear, step-by-step guide to accurately determine your daily container allowance for optimal results.

21 Day Fix Snacks | Healthy Snack Ideas: Never be caught without a healthy snack again with these delicious and compliant options.

IF YOU WANT A FULL PLAN, I HAVE NINE FREE COMPLETE PLANS THAT YOU CAN USE FOR YOUR WEEK: 

Looking for even more variety and a full week of pre-planned meals? Explore our extensive library of free 21 Day Fix meal plans. Each volume includes all meals, caters to all container brackets, and comes with free printables to make your journey even easier.

• 21 Day Fix Meal Plan Vol. 9 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 8 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 7 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 6 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 5 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 4 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 3 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 2 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 1 {All Meals | All Brackets | Free Printables}

OR, TRY A RECENT Ultimate Portion Fix MEAL PLAN…

These recent meal plans offer fresh ideas and delicious recipes, all perfectly aligned with the principles of the Ultimate Portion Fix and suitable for Weight Watchers too.

• Meal Plan & Grocery List {Week of 6/7/21} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 5/31/21} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 5/24/21} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 5/17/21} | 21 Day Fix Meal Plan | WW Meal Plan

THIS 21 DAY FIX EATING PLAN DOESN’T FIT WHAT YOU NEED RIGHT NOW? I’VE GOT YOU COVERED!

Every week is different, and sometimes a specific plan might not align with your schedule or preferences. Don’t worry, my extensive archive of meal plans ensures you’ll always find something that works for you. Dive into over a hundred weekly meal plans, each complete with grocery lists, offering endless options for healthy and delicious eating.

100+ Weekly Meal Plans & Grocery Lists

DON’T FORGET TO CHECK YOUR INBOX!

For an even deeper dive into efficient meal prep, I send out exclusive step-by-step prep tips specifically tailored for these meal plans in my weekly email! These tips are designed to save you time and stress in the kitchen, making healthy eating truly achievable. Click to get on the list and never miss out on these valuable insights!

THIS WEEK’S 21 DAY FIX MEAL PLAN AND WW MEAL PLAN- 

Get ready for a week of vibrant, satisfying meals that are perfectly portioned for the 21 Day Fix and calculated for Weight Watchers. Each recipe is chosen for its delicious flavor and ease of preparation, ensuring you enjoy every bite while staying on track.

Meal Plan & Grocery List {Week of 6/14/21}

Breakfast: Crispy Zucchini Fritters

Start your day with these delightful and savory Crispy Zucchini Fritters. They’re a fantastic way to sneak in some greens at breakfast and taste absolutely incredible. Light, flavorful, and easy to prepare, they are a perfect addition to your warm weather menu.

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

Tip: Since the recipe makes 4 servings, you can either enjoy something else for breakfast on Friday, or make a double batch ahead of time and freeze the extras for quick, healthy breakfasts throughout the month! Pair with a side of Greek yogurt for added protein.

Groceries:

• 3 large zucchini
• 2 eggs
• parmesan or pecorino Romano cheese
• seasoned gluten-free breadcrumbs
• salt
• (optional) fresh herbs like parsley, basil, and/or oregano
• olive oil cooking spray

Monday: Delightful Hibachi Chicken

Bring the flavors of your favorite Japanese steakhouse home with this healthy and delicious Hibachi Chicken recipe. Packed with tender chicken and vibrant vegetables, it’s a satisfying meal that’s perfect for a Monday night. The accompanying “yum yum” sauce is a real treat!

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

Tip: This dish is fantastic for meal prep! Make a double batch on Sunday, and you’ll have delicious, pre-portioned lunches or dinners ready for the week. Serve with brown rice to add a yellow container and make it a complete meal.

Groceries:

• 1 1/2 lb Chicken tenderloins or breasts
• 2 tsp olive oil
• 1 tsp sesame oil
• 2 Tbsp + 1 tsp butter
• 1/4 large onion or ½ small
• 8oz sliced baby bella mushrooms
• 1 large or 2 small zucchinis
• 2 cloves of garlic
• 3 ½ Tbsp coconut aminos
• (optional) 1 lemon
• Himalayan or sea salt
• pepper
• 1/2 cup Mayo
• 1 T plus 1 tsp naturally sweetened ketchup
• 1 tsp rice or apple cider vinegar
• paprika
• garlic powder

Tuesday: Flavorful Taco Salads with Hidden Cauliflower

Enjoy a vibrant and satisfying Taco Salad that secretly packs in extra vegetables! Our Hidden Cauliflower Taco Meat recipe is a game-changer, adding nutrients and volume without compromising on flavor. This light and refreshing meal is perfect for a weeknight and incredibly customizable with your favorite toppings.

21 Day Fix: 1 RED, 2 GREEN (for meat and lettuce), plus salad toppings | [Recipe makes 4 servings]

Tip: Prepare the taco meat in advance for quick assembly on Tuesday night. Offer a variety of fresh toppings like diced tomatoes, shredded cabbage, carrots, a dollop of plain Greek yogurt, and a sprinkle of cheese for a fun and interactive family dinner.

Groceries:

• 1lb of ground meat of your choice (we love lean ground beef)
• 3 cups of cauliflower rice (can be frozen)
• 1 cup of low sodium tomato sauce
• 1-2 T of salt free taco seasoning
• salt
• Romaine or your favorite lettuce
• Optional Toppings: Tomatoes, Cabbage, Carrots, Salsa, Shredded Cheese, Plain Greek Yogurt, Avocado

Wednesday: Chicken Satay with Creamy Peanut Sauce, Grilled Pineapple & Thai Cucumber Salad

Transport your taste buds to a tropical paradise with this vibrant Chicken Satay meal. Tender chicken skewers are coated in a rich, creamy peanut sauce, perfectly complemented by sweet grilled pineapple and a refreshing Thai cucumber salad. This meal is light, flavorful, and incredibly satisfying, ideal for a warm evening.

Chicken- 21 Day Fix: 1 RED, 1 1/4 TSP, 1 sweetener TSP (per serving) | [Recipe makes 4 servings]

Pineapple – 21 Day Fix: 1 PURPLE

Cucumber Salad- 21 Day Fix: 1 GREEN, 1/2 sweetener TSP

Tip: Marinate the chicken the night before to infuse maximum flavor. The peanut sauce can also be made ahead of time. Grilling the pineapple adds a delicious caramelized sweetness that truly enhances the meal.

Groceries:

Chicken

• 1 lb of chicken tenderloins
• 1/4 cup of coconut aminos (or sub low sodium soy sauce)
• 1 lime
• 1 T of honey
• 2 cloves of garlic
• 2 T of fresh ginger
• 2 tsp of curry powder
• 1/2 tsp chili paste or sriracha (or more if you like spice, less if you don’t)
• 2 T of fresh cilantro
• salt

Peanut Sauce

• 2/3 cup of low sodium chicken broth
• 4 Tbsp of creamy peanut butter
• 2 Tbsp of honey
• 2 Tbsp of coconut aminos (or sub low sodium soy sauce)
• 1 Tbsp ginger
• 2 cloves garlic
• 3/4 tsp curry powder (or more to taste)
• 1/4 tsp chili paste or sriracha (or more to taste)
• 1 T lime juice
• sprinkle of salt

Optional Sides

• Pineapple – to grill
• 2-3 Large Cucumbers, sliced and then mixed with: 1/4 cup Rice Vinegar, 1 Tbsp honey or maple syrup, 1/2 tsp sesame oil, optional garnish- crushed peanuts, green onion

Thursday: Quick & Healthy Instant Pot Baked Ziti

Enjoy a comforting classic with a healthy twist! This Instant Pot Baked Ziti is hearty, flavorful, and incredibly easy to make, cutting down on cooking time without sacrificing taste. Loaded with lean protein, vegetables, and cheesy goodness, it’s a family-friendly meal that satisfies while keeping your portions in check.

21 Day Fix: 1 YELLOW, 1 RED 1 1/4 GREEN, 2/3 BLUE, 1/3 TSP (per serving) | [Recipe makes 6 Servings]

Tip: The Instant Pot makes this dish a breeze, perfect for busy weeknights. You can also add extra veggies like bell peppers or carrots to boost your green container counts. This recipe makes a larger batch, so you might have leftovers for lunch the next day!

Groceries:

• olive oil cooking spray
• 1 ¼ lean ground beef or Italian poultry sausage
• ½ onion
• 2 tsp olive oil
• 3 cloves garlic
• Himalayan salt
• 2 ¼ cups of gluten-free pasta
• 1 (28oz) can crushed tomatoes
• 2 T fresh basil (or 1 tsp dried)
• oregano
• 2 cups of chopped spinach
• ¾ cup of ricotta cheese
• 1 cup of freshly shredded or cubed mozzarella
• ⅓ cup of Pecorino Romano or high quality Parmesan Cheese

Friday: Flavorful Chicken Pad Thai Zoodles

End your week with a burst of Asian-inspired flavors! This Chicken Pad Thai Zoodles recipe is a lighter, healthier take on the classic, using zucchini noodles to boost your veggie intake. It’s quick to prepare, incredibly satisfying, and tastes like a gourmet takeout meal – without the guilt!

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

Tip: If you’re cooking for more than two, simply double the recipe. Fresh ginger and lime juice are key to the vibrant flavor, so don’t skip them! Top with extra crushed peanuts and fresh cilantro for an authentic finish.

Groceries:

• 3/4 lb chicken breasts
• 4 teaspoons coconut oil
• 2 eggs
• 3 stalks green onion
• 1 clove garlic
• 1 teaspoon fresh ginger
• 1/2 cup matchstick cut carrots
• 2 large zucchini
• Himalayan salt
• dash of crushed red pepper
• 1 lime
• 1 Tbsp honey
• 4 Tbsp coconut aminos (or more to taste)
• 1/4 cup chopped peanuts
• cilantro