Weekly 21 Day Fix Meal Plan: Smart Prep with Leftovers & Repurposed Sides for Easy Healthy Eating

Welcome to your ultimate guide for a simplified and delicious week of healthy eating! This 21 Day Fix meal plan is strategically designed to maximize your time and minimize kitchen stress by cleverly utilizing leftovers and re-purposing side dishes. It includes five vibrant dinners and a satisfying breakfast, complete with Weight Watchers (WW) Personal Points, and a convenient meal planning spreadsheet. This post contains affiliate links for products we love and recommend.

As the weather warms up, especially here in the Northeast where temperatures are soaring into the 90s, it truly feels like the unofficial start of summer with Memorial Day weekend just around the corner! This shift in seasons calls for lighter, more vibrant meals that are easy to prepare, allowing you more time to enjoy the beautiful weather and less time sweating in the kitchen.

Our featured meal plan perfectly captures the essence of warm-weather dining while keeping your health and wellness goals in mind. We’ve packed it with several of our favorite summer-friendly recipes, designed to delight your taste buds without derailing your progress. You’ll find refreshing dishes like the Easy Mediterranean Chickpea Salad, classic Homemade French Fries, savory Balsamic Chicken and Zucchini Skewers, and delicious BBQ Chicken Burgers – perfect to kick off any weekend gathering. What makes this plan truly shine is its clever use of ingredients: sides are designed to be enjoyed more than once, significantly cutting down on prep time and your overall time spent cooking. Oh, and because someone in our amazing supporters group got us craving them, we’ve included Nachos – a fun and flavorful addition that you totally get! Be sure to pay close attention to the prep tips shared at the bottom of our weekly email. Making an extra batch of taco meat, for instance, can set you up for success the following week, making future meal prep even smoother!

The 21 Day Fix Advantage: Healthy Eating Simplified

For those new to the 21 Day Fix or Portion Fix, it’s a nutrition program designed to help you eat a balanced diet using a simple color-coded container system. Each container corresponds to a food group (proteins, vegetables, fruits, healthy fats, etc.), making portion control effortless without the need for calorie counting or strict macronutrient tracking. This system removes the guesswork from healthy eating, allowing you to focus on nutrient-dense foods in appropriate amounts. Our meal plans integrate seamlessly with this system, providing container counts for every meal so you can easily track your intake and stay on target with your goals.

Smart Meal Prep Strategies: Maximizing Flavor, Minimizing Effort

One of the biggest challenges in maintaining a healthy diet is finding the time to prepare nutritious meals day after day. This meal plan tackles that head-on with an ingenious approach to leftovers and side repurposing. Instead of cooking entirely new dishes for every meal, we plan for components that can be transformed or enjoyed in a different context. This strategy isn’t just about saving time; it’s about reducing food waste, saving money, and keeping your culinary experience exciting throughout the week. For example, a large batch of our vibrant Mediterranean Chickpea Salad can be a side for Monday’s chicken and then a delicious, fresh component for Wednesday’s skewers. Similarly, Thursday’s Homemade French Fries become the base for a creative Friday night treat. These small shifts in planning lead to significant gains in efficiency and enjoyment.

Lunch Solutions and Snack Inspirations

What about lunches? We’ve got you covered! If you’re looking for a satisfying midday meal, we’ve been craving hearty Sloppy Joes. You can opt for turkey Sloppy Joes or flavorful lentil Sloppy Joes, both incredibly delicious served over baked sweet potatoes. These make for excellent meal prep lunches that hold up well and provide sustained energy throughout your day. For more diverse lunch and snack ideas that fit the 21 Day Fix parameters, be sure to explore our extensive collection of make-ahead lunches and healthy snack ideas. These resources are designed to ensure you never run out of delicious, compliant options, keeping your healthy eating journey exciting and sustainable.

Unlock Exclusive Meal Planning Resources!

**Important Note! We now offer an exclusive weekly, itemized grocery list for email subscribers ONLY! This invaluable resource simplifies your shopping trip, ensuring you have every ingredient needed for the week’s delicious meals. Beyond the grocery list, we also send out exclusive step-by-step prep tips for these meal plans directly to your inbox. These tips are designed to make your weekly meal prep significantly smoother and more efficient, saving you time and stress. It’s never too late to enhance your meal planning experience! Just click the link to join our email community and gain access to these essential resources.

For 21 Day FIX | Portion Fix Meal Plan Followers:

To streamline your planning, all five dinners and the featured breakfast are pre-loaded into a meal planning spreadsheetavailable here. Simply add your chosen lunches and snacks, and you’re all set! If you need to make adjustments, such as swapping ingredients or meals, the containers will auto-adjust to reflect your changes, ensuring you stay on track with your container counts. To use the spreadsheet, 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). If you prefer a more traditional method, we also offer:

A printable 21 Day Fix Meal Planner PDF
And a 2B Mindset spreadsheet tracking tool for our 2B Mindset followers.

Feeling like you need a little extra guidance or motivation with your meal planning journey? Join the Confessions Facebook supporters group! Our vibrant community offers tons of extra help, support, and inspiration. PLUS, members of our Facebook group get early access to the weekly spreadsheet every Wednesday, before anyone else! We hope you have a delicious and wonderfully organized week ahead!

Have a quick recipe question or need immediate advice? The fastest way to get an answer is by joining our FREE Ask the Fit Foodie group– come join us!

Need More Planning Help? Check Out These 21 DF | Ultimate Portion Fix Resources

Updated 21 Day Fix Food List; Free Printable
21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]
How to Calculate Container Counts for the 21 Day Fix
21 Day Fix Snacks | Healthy Snack Ideas

Explore More: Full Meal Plans & Recent Weekly Plans

If you’re looking for comprehensive weekly meal planning, we’ve got you covered with a vast library of resources. We offer twelve full, complete meal plans that you can utilize to plan out your entire week, providing structured guidance for every meal. These plans are perfect for those who want a done-for-you solution to healthy eating, ensuring variety and adherence to your nutritional goals.

EXPLORE FULL MEAL PLANS

Alternatively, if you prefer to see our latest weekly inspiration and stay updated with fresh ideas, be sure to check out our most recent Portion Fix meal plans. These provide timely, seasonal, and creative approaches to healthy eating, often incorporating new recipes and strategies to keep your diet exciting and sustainable.

VIEW RECENT WEEKLY MEAL PLANS

Don’t Forget to Check Your Inbox!

A quick reminder: Your itemized PDF grocery list for the week, along with those invaluable step-by-step prep tips, are sent exclusively to our email subscribers. These resources are designed to simplify your shopping and prep, making your week incredibly smooth. Don’t miss out on this essential support – click here to get on the list and receive your weekly email!

This week’s 21 Day Fix Meal Plan: Delicious & Efficient!

Get ready for a week of flavorful and efficient meals. Below you’ll find a detailed breakdown of this week’s 21 Day Fix meal plan, carefully curated to support your health goals while making the most of your time with smart prep and repurposed ingredients.

Meal Plan & Grocery List {Week of 5/23/22}

A 21 Day Fix meal plan utilizing leftovers and re-purposing sides to help with easy meal prep for the week! This meal plan has five dinners and a breakfast, WW personal points, and meal planning spreadsheet included, too.

Breakfast: Instant Pot Frittata

Start your day with this quick and protein-packed Instant Pot Frittata, making breakfast prep a breeze!

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

Groceries:

olive oil cooking spray
½ cup feta cheese
3 1/2 cups fresh baby spinach
½ cup diced onion
6 eggs
¼ cup original almond milk
4 slices turkey bacon
¼ tsp salt

Monday: Spice Rubbed Whole Chicken

This flavorful whole chicken, cooked to perfection in your Instant Pot or Crock Pot, serves as a versatile protein for multiple meals. Enjoy it fresh on Monday, and consider shredding leftovers for future dishes!

21 Day Fix: 1 RED (per serving) | [Recipe makes 6 servings]

Groceries:

1 Whole Chicken (4-5 lbs for 6 qt Instant Pot, 5-7 lbs for 8 qt Instant Pot or Crock Pot)
1 onion
1 lemon
2 tsp paprika
1 tsp cayenne
1 tsp onion powder
1 tsp thyme
1/2 tsp garlic powder
1 tsp salt
1 cup chicken broth or water

Monday side: Easy Mediterranean Chickpea Salad

This fresh and vibrant Mediterranean Chickpea Salad is the perfect side for Monday’s chicken, and versatile enough to be repurposed later in the week!

21 Day Fix: 1 YELLOW, 1 1/2 GREEN, 1 ORANGE, 1/6 BLUE (per serving) | [Recipe makes 6 servings]

Groceries:

2 cans chickpeas
1 green bell pepper
1 red bell pepper
1 yellow bell pepper
1 lg cucumber
1 cup grape tomatoes
3 Tbsp diced red onion (or more to taste)
2 Tbsp fresh parsley
⅓ cup of feta
(Optional) 6 Tbsp olives (about 30)
3 Tbsp olive oil
2 Tbsp red wine vinegar
sprinkle of salt and fresh pepper
1 Tbsp fresh oregano (can sub 1/2 tsp dried oregano)
2 tsp fresh basil (can sub 1/4 tsp dried basil)
sprinkle of garlic powder
1 lemon

Tuesday: Sheet Pan Nachos

A crowd-pleasing, easy-to-clean-up Sheet Pan Nachos recipe that’s perfect for a weeknight! Don’t forget the prep tip to save time next week.

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

Prep Tip: Make a double batch of taco meat and freeze half for next week’s meal plan!

Groceries:

8 corn tortillas
Olive or avocado oil cooking spray
1 lb ground chicken, beef, or turkey
1 cup of canned tomato sauce
½ tsp salt
1–2 T Salt Free Taco Seasoning
2 cups of frozen cauliflower rice
1/2 –1 cup homemade or store bought pico de gallo or chopped cherry tomatoes
⅔ cup freshly shredded sharp cheddar or your favorite cheese
(optional toppings) diced avocado or guacamole, diced red onion, cilantro, jalapeños, plain greek yogurt

Wednesday: Balsamic Chicken and Zucchini Skewers with leftover Mediterranean Chickpea Salad

A fantastic example of repurposing! Enjoy flavorful Balsamic Chicken and Zucchini Skewers, served with the refreshing leftover Mediterranean Chickpea Salad from Monday.

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

Groceries:

Skewers

¼ cup balsamic vinegar
2 Tbsp olive oil
2 teaspoon minced garlic
2 teaspoons of honey
1 teaspoon dijon mustard
1 teaspoon oregano
¼ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon salt
1 pound chicken breast
1/2 red onion
2 medium sized zucchini
1/3 cup of feta cheese
wooden skewers

Salad – see groceries from Monday

Thursday: Air Fryer Chicken Tenders with Everything Bagel Seasoning + Maple Mustard Sauce

Crispy, delicious Air Fryer Chicken Tenders with a tasty maple mustard sauce make for a healthy comfort food dinner. This pairs perfectly with homemade fries!

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

Groceries:

1 lb chicken tenderloins
Olive or avocado oil cooking spray
2–3 Tablespoons of Everything But The Bagel Seasoning
¼ cup of yellow mustard
3 Tbsp of maple syrup
2 Tbsp mayo

Thursday side: Homemade French Fries and your favorite veggie

Enjoy these crispy Homemade French Fries, made healthier in the air fryer or oven, alongside your chicken tenders. Don’t forget to make extra for tomorrow’s creative dinner!

21 Day Fix: 1 YELLOW (per serving) | [Recipe makes 8 servings]

Prep tip: Make/cut enough fries to use and re-purpose tomorrow as Crab Fries!

Groceries:

4 Russet Potatoes (may need to double if having crab fries tomorrow)
Avocado or Olive Oil
Fine Salt
Your favorite veggie

Friday: BBQ Chicken Burgers (lettuce wrapped)

Savor these delicious BBQ Chicken Burgers, perfect for a Friday night treat. Served lettuce-wrapped to keep it light and fresh!

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

Groceries:

Burger

1 lb ground chicken
1 tsp smoked paprika
¼ tsp onion powder
¼ tsp garlic powder
¼ tsp salt
dash of black pepper (optional)
1/2 cup of sharp cheddar cheese
Olive oil cooking spray
Toppings: More BBQ Sauce; Slice of sharp cheddar or cheese of your choice and/or avocado; Lettuce, tomatoes, caramelized onions or red onion; Gluten free or Whole Wheat Bun or lettuce wraps

BBQ Sauce: Store bought OR

1/2 cup tomato paste (about 6 oz can)
1/4 cup of coconut aminos
3 Tbsp pure maple syrup
2 Tbsp apple cider vinegar
½ Tbsp yellow mustard
1/4 tsp garlic powder
1/4 tsp onion powder
sprinkle of sea or Himalayan salt and black pepper

Friday side: leftover fries made as Healthy Copycat Philly Crab Fries with Cheese Sauce

Transform your leftover fries into a fun and flavorful side: Healthy Copycat Philly Crab Fries with a creamy Cheese Sauce. A perfect end to the week!

21 Day Fix: 1 YELLOW, 1/2 BLUE, 1/2 TSP (per serving) | [Recipe makes 6 servings]

Groceries:

3 Small Russet Potatoes
Old Bay Seasoning
Avocado or Olive Oil
Salt
2 1/2 Tbsp of gluten free flour blend (you can sub whole wheat flour)
2 1/2 Tbsp vegan butter
1.5 – 2 cups of unsweetened original almond milk
2 cups freshly shredded white cheddar cheese or Monterey jack