Autumn Delights: Your 21 Day Fix & WW Weekly Meal Plan for Healthy Fall Eating
Welcome to your ultimate guide for a healthy and delicious fall week! This meticulously crafted meal plan is designed to simplify your journey towards wellness, offering five vibrant dinners, a delightful breakfast, and flexible lunch options, all infused with the comforting flavors of autumn. Whether you’re following the 21 Day Fix for precise portion control or tracking points with Weight Watchers (WW), this plan provides easy-to-follow recipes, complete with container counts and WW points, a printable grocery list, and a convenient meal planning spreadsheet to keep you organized.
Embrace the crisp air and cozy vibes of the season, even if the weather sometimes lags behind! While we eagerly await those truly “fall-like” temperatures to fully enjoy pumpkin patch visits and outdoor festivities, our kitchens are already brimming with autumnal deliciousness. This week’s meal plan celebrates the bounty of the season, featuring ingredients like nutrient-rich Acorn and Delicata Squash, crisp Broccoli, and wholesome Potatoes. Get ready to savor comfort food meals that are both satisfying and perfectly aligned with your healthy eating goals, making mealtime a joy every day.
Streamline Your Week with Smart Freezer Prep
One of the best ways to stay on track with healthy eating is to get ahead with your meal prep, and this week we’re focusing on stocking the freezer! I’m thrilled with how my freezer is beginning to fill up with delicious, homemade options. This week, as you cook your main meals, you’ll have the opportunity to assemble two fantastic freezer meals simultaneously: our beloved Maple BBQ Chicken and the comforting Instant Pot Chicken Tortilla Soup. Unlike simply doubling a cooked recipe and freezing (which is also a great strategy!), these specific meals are perfect for assembling and freezing in their raw state. This means less work upfront and the convenience of cooking directly from frozen in your Instant Pot when you’re ready for a quick, healthy dinner.
To see this efficient freezer prep technique in action and learn how to master it, make sure to check out these helpful videos: our comprehensive FREEZER PREP VIDEO and a dedicated guide for the Chicken Tortilla Soup. This smart method offers another quick and easy way to keep your freezer stocked with nutritious, ready-to-cook meals, ensuring you always have a healthy option at your fingertips on busy weeknights.
Now, let’s dive into this week’s delicious and healthy meal plan!
For your convenience, all five dinners and a delightful breakfast option are already pre-loaded into a user-friendly *7-day template* meal planning spreadsheet. All you need to do is incorporate your preferred lunches and satisfying snacks to complete your week. Don’t worry if you need to make adjustments—whether you can’t find certain ingredients or prefer to swap out a recipe—the spreadsheet is designed to be flexible. Simply make your changes, and the container counts will automatically adjust, ensuring you stay perfectly on track with your 21 Day Fix goals.
If you’re an email subscriber, keep an eye on your inbox! You’ll find your full, exclusive list of invaluable prep tips there, designed to make your weekly meal planning and cooking even smoother and more efficient. These tips are curated to help you maximize your time and effort, setting you up for a successful week of healthy eating.
For those who prefer a more traditional approach to tracking, our 21 Day Fix Meal Planner PDF is an excellent choice. This printable planner allows you to track your containers and monitor your daily water intake with good old-fashioned pen and paper. Many find this tactile method incredibly helpful for staying mindful and accountable throughout their healthy eating journey.
If you’re following the 2B Mindset program, I’ve created a brand new 2B Mindset spreadsheet tracking tool specifically for you. This simple yet highly effective tool helps you electronically record your meals, making it easy to see your entire week’s food choices at a glance. To use it, just click the link, make a copy when prompted, and save it to your computer (note: it works best on a computer rather than a phone). Once saved, you can begin your daily or weekly tracking to support your 2B Mindset journey.
Have a truly delicious and incredibly healthy week!
Have a Quick Recipe Question? Join Our Supportive Community!
Got a burning question about a recipe or need some quick advice on your healthy eating journey? The absolute fastest way to get an answer and connect with like-minded individuals is by joining my Ask the Fit Foodie group. Come join our vibrant community where we share tips, support, and motivation to help everyone succeed. It’s a fantastic place to find inspiration and answers from both myself and fellow healthy eaters!
Need More Planning Help? Explore These 21 Day Fix | Ultimate Portion Fix Resources
Achieving your fitness and nutrition goals is easier with the right tools and information. We’ve compiled a collection of essential resources to further assist you with your 21 Day Fix and Ultimate Portion Fix planning:
Updated 21 Day Fix Food List: Your Free Printable Guide
Keep your fridge stocked and your portions perfect with this comprehensive, easy-to-read food list. It’s your go-to guide for making healthy choices every day.
21 Day Fix Meal Plan Spreadsheet: Smart & Self-Calculating!
Take the guesswork out of meal planning! This intelligent spreadsheet automatically calculates your container counts as you plan, saving you time and ensuring accuracy.
How to Calculate Container Counts for the 21 Day Fix: A Step-by-Step Guide
Learn the exact method for determining container counts for any recipe. This guide empowers you to confidently track your portions for all your favorite dishes.
21 Day Fix Snacks: Delicious & Healthy Snack Ideas
Never get caught hungry again! Discover a variety of tasty and approved snack ideas that will keep you satisfied and fueled between meals, all while staying within your container limits.
Looking for a Full Plan? Discover Our Extensive Collection!
Or, Browse Our Latest Portion Fix Meal Plans…
Don’t Forget to Check Your Inbox for Exclusive Prep Tips!
To ensure your week is as smooth and stress-free as possible, I send out exclusive step-by-step prep tips for these meal plans directly to my weekly email subscribers! These detailed tips help you organize your kitchen and streamline your cooking process. Click to get on the list and receive all the insights!
This Week’s Healthy Fall Meal Plan & Grocery List
Dive into cozy fall flavors with this 21 Day Fix and Weight Watchers friendly meal plan! Featuring five delicious dinners, a satisfying breakfast, and easy lunch ideas, all designed for healthy, quick, and comforting autumn eating. Includes WW points, printable grocery list, and a meal planning spreadsheet.
Breakfast: Cheesy Bacon Breakfast Bites
Start your day with these incredibly easy and satisfying Cheesy Bacon Breakfast Bites. Packed with protein from eggs and turkey bacon, and a good serving of greens from spinach and mushrooms, these bites are a perfect make-ahead option for busy mornings. They offer a flavorful and balanced start to your day, ensuring you stay fueled and energized until your next meal. Enjoy the savory combination of flavors in a convenient, portion-controlled package.
21 Day Fix: 1 RED, 1/2 GREEN, 1/2 BLUE (per serving) | WW: Green – 5 points, Blue – 3 points, Purple – 3 points (per serving) | [Recipe makes 6 servings]
Tip: Want to reduce your grocery list or simply prefer another vegetable? Feel free to substitute broccoli florets for the diced mushrooms without compromising flavor or nutrition!
Groceries:
- 6 free-range organic eggs
- 1/4 cup of almond milk
- 1/2 onion
- 6 slices of turkey bacon
- 1 1/2 cups of fresh spinach
- 1 cup of diced mushrooms
- 1 cup of shredded cheddar, feta, or other cheese of your choice
- Sea or Himalayan salt
- Fresh cracked black pepper
- Coconut oil spray
Monday: Healthy Instant Pot Meatloaf and Mashed Potatoes
Kick off your week with a classic comfort food reimagined for health and convenience. This Instant Pot Meatloaf and Mashed Potatoes recipe delivers all the hearty flavors you love with minimal fuss. Lean ground beef and a blend of savory seasonings create a moist, flavorful meatloaf, perfectly complemented by creamy mashed potatoes and tender baby carrots. Cooking it in the Instant Pot means a quicker preparation time, making it ideal for a weeknight family dinner. Enjoy a balanced, wholesome meal that satisfies your cravings without derailing your goals.
21 Day Fix: 1 RED, 1 YELLOW, 1 GREEN, 1/4 BLUE, 2 TSP (per serving) | WW: Green – 9 points, Blue – 9 points, Purple – 7 points (per serving) | [Recipe makes 6 servings]
Groceries:
- 1 1/2 lbs of lean, grass-fed ground beef
- 1/4 cup seasoned breadcrumbs (we use gluten-free)
- 1/4 onion
- 7 cloves of garlic
- 1 egg
- 1/2 cup of shredded Pecorino Romano
- 1 tsp of dry parsley (or 1 T freshly chopped parsley)
- 1 8 oz can tomato sauce
- 3 cups of quartered and peeled golden potatoes
- 3 cups of baby carrots
- 3 T vegan butter or ghee
- 1 cup of chicken broth or stock
- Salt, pepper
Tuesday: Taco Stuffed Acorn Squash
Transform your Taco Tuesday into an autumn-inspired delight with this innovative Taco Stuffed Acorn Squash. Roasted acorn squash halves provide a naturally sweet and tender “bowl” for a savory, seasoned ground beef filling, complete with a hint of cheese and optional corn and black beans. This meal is not only visually appealing but also a fantastic way to incorporate seasonal vegetables into your diet in a fun and flavorful way. It’s a hearty and nutritious dish that feels indulgent while keeping you aligned with your healthy eating goals.
21 Day Fix: 1 RED, 1 GREEN, 1/2 BLUE, 1/2 YELLOW (per serving) | WW: Green – 7 points, Blue – 2 points; Purple – 2 points (per serving) | [Recipe makes 4 servings]
Groceries:
- 2 large acorn squash
- 1 tsp olive oil
- 1 1/2 lbs lean ground beef
- 1 cup of tomato sauce
- 1–2 T of salt-free taco seasoning
- ⅔ cup of sharp cheddar cheese
- 1/2 cup of corn (optional – omit for no yellow)
- 1/2 cup of black beans (optional – omit for no yellow)
- Salt
- (Optional) cilantro
Wednesday: Maple BBQ Chicken
Enjoy a burst of sweet and savory flavor with this quick and easy Maple BBQ Chicken, perfect for a busy Wednesday. Cooked to tender perfection in your Instant Pot, this chicken is coated in a homemade, clean BBQ sauce that uses natural maple syrup for sweetness and a touch of apple cider vinegar for tang. It’s a lean, protein-packed meal that pairs wonderfully with a variety of sides, offering a healthier twist on a classic favorite. You can even prep this as a freezer meal for ultimate convenience!
21 Day Fix: 1 RED, 1 TSP (per serving) | WW: Green, Blue, Purple – 7 points (per serving) | [Recipe makes 4 servings]
Groceries:
- 1 to 1.5 pounds of boneless, skinless chicken thighs
- 1/2 cup tomato paste
- 1/3 cup water
- 1/4 cup of coconut aminos (or sub low sodium soy sauce if not gluten-free)
- 3 Tbsp pure maple syrup
- 2 Tbsp apple cider vinegar
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- Sprinkle of sea or Himalayan salt and black pepper
- Optional – thickener of your choice (arrowroot, tapioca, cornstarch, etc.)
Wednesday side: Delicata Squash Fries
Serve alongside your Maple BBQ Chicken or as a standalone healthy snack, these Delicata Squash Fries are a delightful, nutrient-dense alternative to traditional fries. Delicata squash, with its edible skin and naturally sweet flavor, bakes up perfectly crispy when seasoned and roasted. This recipe is incredibly versatile – customize with your favorite spices, from savory garlic and parmesan to a touch of sweet cinnamon, for a guilt-free side dish or snack. It’s a fantastic way to enjoy a seasonal vegetable in a fun and familiar form.
21 Day Fix: 1 GREEN (per serving) | WW: Green, Blue, Purple – ZERO points (per serving) | [Recipe makes 2-3 servings]
Groceries:
- 1 (or more) Delicata Squash
- Olive oil, avocado oil, or coconut oil cooking spray
- Your favorite seasoning (ideas: Himalayan or sea salt, garlic powder, Parmesan cheese (I usually do 1 T), chili powder/cayenne, cinnamon)
Thursday: Instant Pot Sausage Broccoli Pasta
This Instant Pot Sausage Broccoli Pasta is the epitome of a quick, healthy, and satisfying weeknight meal. Featuring savory Italian poultry sausage, tender broccoli florets, and gluten-free pasta, all cooked together in one pot, it minimizes cleanup while maximizing flavor. The rich broth and a touch of Parmesan cheese create a comforting sauce that coats every bite. This dish is not only delicious but also delivers a balanced serving of protein, healthy fats, and vegetables, making it a perfect family-friendly option for Thursday evening.
21 Day Fix: 1 RED, 1/2 to 1 GREEN, 1 YELLOW, 1/2 BLUE, 1/2 tsp (per serving) | WW: Green, Blue, Purple – 10 points (per serving) | [Recipe makes 4 servings]
Groceries:
- 2 tsp olive oil
- 1 lb spicy or sweet Italian poultry sausage
- 1/2 onion
- 4 cloves of garlic
- 1 1/2 cups of uncooked gluten-free pasta
- 2–4 cups of fresh broccoli florets
- 2 cups of low sodium chicken broth or stock
- Crushed red pepper
- 2/3 cup Parmesan cheese (can omit for WW)
Friday: Instant Pot Chicken Tortilla Soup
Wrap up your week with a warm and comforting bowl of Instant Pot Chicken Tortilla Soup. This flavorful soup is quick to prepare and loaded with tender chicken, diced tomatoes, corn, black beans, and a kick of jalapeno and spices. It’s an excellent way to use up ingredients and provides a light yet satisfying meal perfect for a relaxed Friday evening. Customize it with your favorite healthy toppings like fresh avocado, a sprinkle of cheese, or a dollop of Greek yogurt for an extra layer of creaminess and flavor. This soup is also a fantastic option for freezer prep, ensuring future quick meals!
21 Day Fix: 1/2 RED 1/2 GREEN 1 YELLOW plus toppings (per serving) | WW: Green – 4 points, Blue – 1 point, Purple – 1 point (per serving) | [Recipe makes 6 servings]
Groceries:
- 1 1/4 lb raw boneless skinless chicken breasts (about 3–4 Breasts)
- 10 oz. diced tomatoes with green chilies
- 14.5 oz. diced tomatoes (no salt added)
- 1 cup frozen corn thawed
- 1 cup canned black beans
- 1 medium onion
- 1 jalapeno
- 2 cloves garlic
- 4 cups of organic, low sodium chicken broth or stock
- Ground cumin
- Chili powder
- Himalayan salt
- Black pepper
- 4 organic corn tortillas
- Olive oil cooking spray
- Optional toppings – avocado, cheese, lime, Greek yogurt, cilantro