Ultimate Healthy Labor Day Meal Plan: Easy Summer Recipes, 21 Day Fix & WW Friendly
Welcome to your meticulously crafted **Healthy Meal Plan**, specially designed for a delightful Labor Day menu and effortless meals brimming with the vibrant flavors of late summer produce! This comprehensive plan includes delicious **breakfasts, lunches, and five diverse dinners**, ensuring a fantastic and stress-free week in your kitchen. Whether you’re a devoted **21 Day Fix** follower, tracking **Weight Watchers points**, or simply seeking a balanced approach to healthy eating, this plan has you covered. Plus, we’ve included essential resources like **21 Day Fix Containers**, **WW points**, and a handy **weekly meal planning spreadsheet** to simplify your journey!
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Healthy Meal Plan
As the summer days gracefully transition into the crisp air of autumn, many of us are finding ourselves back in the rhythm of school and busier schedules. My own kids just started school, bringing a mix of excitement and delightful exhaustion. We’re all looking forward to a much-needed, low-key (volleyball practices aside!) four-day Labor Day weekend to hit the reset button and recharge.
While I always mourn the official end of summer, I must admit, embracing a routine again feels incredibly good! Even though this past week was short, and it will take a little more time to fully settle into a consistent routine, I’m wholeheartedly welcoming the structure it brings to our days.
And speaking of structure, we have an incredible **healthy meal plan** crafted just for you! This week, we’re making the most of all the incredible **summer produce** – think juicy tomatoes and sweet peaches – incorporating them into delicious breakfasts, lunches, and dinners. Our meal plan inspiration for this week centers around a fantastic **Labor Day menu** designed to provide not just a festive holiday meal, but also smart leftovers that you can enjoy later in the week. Here’s a pro tip for making the most of your holiday spread: prepare a double batch of your main salad on Monday, but only dress half of it. Store the undressed portion, and then on Wednesday, you can toss it with fresh dressing for a perfectly crisp and fresh meal!
To further simplify your busy week, this meal plan strategically includes several **one-skillet dinners**. These recipes are a game-changer for minimizing cleanup time and maximizing your precious moments with family or simply allowing yourself to relax. Prepare to enjoy a delicious, nutritious, and easy week of meals.
Wishing you a wonderful and healthy week ahead!
Fit Healthy Meal Plans App
In case you haven’t heard the exciting news, we recently launched our brand new **Meal Planning App** called Fit Healthy Meal Plans! This innovative app is truly a game-changer for anyone who loves my meal plan inspiration but wants the power to completely customize their own weekly menu and automatically generate a personalized grocery list. It takes the guesswork out of healthy eating and makes meal prepping a breeze!
The app allows you to adapt recipes, swap meals, adjust serving sizes, and see your macros or program points (like 21 Day Fix containers and WW points) adjust in real-time. It’s the ultimate tool for tailoring a healthy eating plan to your unique preferences and dietary needs.
Click here to learn more about the Fit Healthy Meal Plans app and discover how it can revolutionize your meal prep routine. If you have any questions at all, please don’t hesitate to reach out – we’re here to help!
Calling all app users! Make sure to regularly check out the newest recipes available exclusively on the app. We prioritize publishing our latest creations there first, giving you early access to fresh and exciting meal ideas before they even hit the blog. You can find these and many more incredible recipes by logging into your app dashboard or exploring the Fit Healthy Meal Plans app!
About This Meal Plan
For those who have been following our full, detailed meal plans and are new to our weekly meal plan format, here’s a quick overview: each week, we thoughtfully plan out five delicious dinners and a nutritious breakfast, alongside a versatile lunch suggestion. This structure is designed to give you both guidance and flexibility, making healthy eating sustainable and enjoyable.
Despite offering more freedom in your daily choices, this meal plan remains fully compatible with the **21 Day Fix container system**, ensuring you maintain proper portion control and nutrient balance. Furthermore, we diligently include **Weight Watchers points** for each recipe, catering to those who are tracking their points for weight management. This comprehensive plan is truly perfect for anyone committed to a healthy lifestyle, whether your focus is on healthy eating, mastering portion control, prioritizing whole and unprocessed foods, or simply seeking convenient and delicious ways to fuel your body.
Grocery List and Prep Tips
One of the keys to a successful and stress-free week of healthy eating is robust planning and efficient preparation. That’s why we provide a detailed **grocery list** that ensures you have all the necessary ingredients on hand. This essential resource can be found in my weekly email for all our valued email subscribers! We understand that time is precious, so we go a step further.
Within the same weekly email, you’ll also discover **printable prep tips** specifically tailored for these meal plans. These tips are invaluable for making your week flow so much smoother in the kitchen, drastically cutting down on evening cooking time. Imagine having your vegetables pre-chopped, sauces ready, or even certain components of your meals pre-cooked – it makes a huge difference! It’s never too late to enhance your meal planning game; become an email subscriber today and gain access to these fantastic resources. Just click this link to sign up – it’s absolutely FREE and will transform your healthy cooking routine!
For 21 Day FIX | Portion Fix Meal Plan Followers
For our dedicated **21 Day Fix** and **Portion Fix** community, we’ve made meal planning incredibly convenient! All five dinners and the planned breakfast are pre-loaded into a user-friendly meal planning spreadsheet, ready for you right here. This spreadsheet is designed to take the guesswork out of container counts, providing a clear overview of your daily allotments for these key meals.
Your task is simply to add in your choices for lunch and snacks, and then make any minor adjustments needed to perfectly fit your specific calorie bracket and preferences. **Important note:** When you click the spreadsheet link, remember to make a copy when prompted and save it directly to your computer. While accessible on a phone, it offers the best functionality and user experience on a desktop or laptop.
If you prefer a more traditional, hands-on approach to planning, using a paper and pencil method, we have excellent printable resources available for you:
- Grab our free 21 Day Fix Meal Planner PDF to visually map out your meals and containers.
- For those following the 2B Mindset program, utilize our dedicated 2B Mindset spreadsheet tracking tool to track your water, veggies, and other essential elements of the program.
These tools are designed to support your journey towards health and fitness, ensuring you stay on track with your 21 Day Fix or Portion Fix goals effortlessly.
Weight Watchers Meal Plan Guidance
For our dedicated **Weight Watchers** community, we understand the importance of accurate point tracking. We are currently working diligently to convert every single recipe on our site to reflect the latest **WW points system**. This is an ongoing process, and we appreciate your patience as we update our extensive recipe library.
You’ll find that some recipes still feature a link to help you calculate your personal points, while others have already been updated with the precise points listed directly. In both scenarios, the most reliable place to find the comprehensive **WW points information** is within the “notes” section of the recipe card located on each individual blog post. This dedicated section provides all the details you need for seamless tracking.
Thank you for bearing with us during this transition period. Our goal is to provide the most current and helpful resources possible to support your Weight Watchers journey towards a healthier you!
Frequently Asked Questions (FAQs)
For a comprehensive overview of how this entire week’s meal plan comes together, we highly recommend utilizing our convenient 9.1.25 Meal Plan at a Glance Spreadsheet. This invaluable tool visually lays out all your breakfasts, lunches, and dinners, helping you grasp the flow of your healthy eating week. For the best user experience and full functionality, we advise clicking the spreadsheet link, making a copy when prompted, and saving it directly to your computer. While it can be accessed on a phone, its optimal performance and ease of use are found on a desktop or laptop device, allowing for easier navigation and customization.
This week, we’re transitioning from our usual salad routine to a comforting yet vibrant option: a light and incredibly yummy soup! Our featured lunch is the Lemon Chicken Orzo Soup. This delightful soup is an excellent way to effortlessly incorporate a medley of fresh veggies and lean protein into your midday meal. Its unique blend of cozy warmth and bright, summery lemon flavors makes it the absolute perfect “transition lunch” as we ease out of summer and into fall. It’s both satisfying and refreshing! For even more variety and inspiration for your midday meals, be sure to check out our incredibly popular post, which features over 35+ High Protein Lunch Ideas!
When I approach meal planning, I always follow a strategic order to ensure balance and efficiency. I start by planning all my dinners, as they are often the most complex and time-consuming meals. Next, I move on to breakfast, followed by lunch. Finally, once the main meals are set, I fill in my snacks for the day, utilizing any remaining macros, Weight Watchers points, or 21 Day Fix containers. This method ensures that your snacks complement your overall daily intake perfectly. For a wealth of creative and nutritious ideas to fill those remaining containers, points, or macros, our comprehensive post Healthy Snack Ideas | 21 Day Fix Snacks is an excellent resource to inspire your snack choices!
Maintaining consistency with your healthy eating plan, even on Saturdays and Sundays, is crucial for achieving optimal results with the 21 Day Fix or any wellness journey. While this weekly meal plan provides structured meals for the weekdays, you will likely find yourself with some leftover meals or ingredients by the end of the week. To minimize food waste and keep your healthy habits strong, we recommend taking a quick inventory of your fridge and pantry. Based on what you have, you can then create a flexible plan for the weekend. Many people enjoy treating themselves to some healthy takeout one night – perhaps a delicious salad loaded with grilled protein or a satisfying slice of veggie pizza. To further assist you in making smart choices, we’ve compiled a helpful guide: our Healthy Weekend Meals post is packed with ideas to ensure your weekends are both enjoyable and nourishing!
You are absolutely in luck! We understand that sometimes you need a fully pre-planned, comprehensive guide to make healthy eating truly effortless. That’s why we’ve created a fantastic resource: a collection of 20 FREE and FULL 21 Day Fix Meal Plans, each meticulously designed for all different calorie brackets. These full meal plans remove all the guesswork, providing you with a complete breakdown of every single meal and snack for the entire day, perfectly aligned with your 21 Day Fix container counts. Simply choose the plan that matches your calorie target, and you’re ready to go! It’s the ultimate tool for beginners or anyone seeking a structured, easy-to-follow path to healthy eating.
This Week’s Delicious Plan
Groceries:
- ¾ cup plain low fat Greek yogurt
- ¾ cup low fat cottage cheese
- 1/2 tsp vanilla extract
- 1 scoop vanilla protein powder
- 1-2 tsp raw sugar optional, depending on how sweet your protein powder is
- zest from one lemon
- 1/2 cup blueberries and/or raspberries
- 1 Tbsp GF graham cracker crumbs optional
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Groceries:
- 2 tsp butter, vegan butter, or ghee
- 1 tsp olive oil
- 1 cup celery chopped
- 1 ½ cup carrots chopped
- ½ onion chopped
- 3 cloves garlic minced
- ¼ tsp dried oregano
- ½ tsp turmeric
- 1 bay leaf optional, if you have one
- 6 cups chicken broth or stock
- 1 lemon for 2 tablespoons of fresh lemon juice
- 1 1/2 lb chicken tenderloins or boneless, skinless chicken breast
- ½ tsp salt
- 1 cup gluten free orzo pasta
- 2 Tbsp Fresh parsley plus more for garnish
- Fresh dill for garnish
- 1/2 cup Feta optional topping
- 1/2 cup Parmesan cheese shredded, optional topping
- Salt and pepper to taste
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Groceries:
Burgers
- 1 lb ground chicken
- ¼ cup BBQ Sauce recipe below, can sub store bought + more for serving
- 1 teaspoon smoked paprika
- ¼ teaspoon onion powder
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- Dash black pepper optional
- 1/2 cup sharp cheddar cheese diced up into small cubes or shredded (omit for dairy free)
- Olive oil cooking spray
Optional Burger Toppings:
- More BBQ Sauce
- 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 GF: I like Canyon Bakehouse or Udis
BBQ Sauce:
- 1/2 cup tomato paste
- 1/4 cup coconut aminos can sub low sodium soy sauce if not gluten-free
- 3 tablespoons pure maple syrup
- 2 tablespoons apple cider vinegar
- ½ tablespoon yellow mustard
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Sprinkle sea or Himalayan salt and black pepper
- 2-3 tablespoons of water
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Groceries:
Dressing
- ¼ cup fresh lemon juice about the juice from 1-2 lemons
- ¼ cup olive oil
- 1-2 tablespoons honey can sub pure maple syrup for vegan
- ¼ tsp of salt plus more to taste
Salad
- 3 cups GF orzo, cooked (about 1 1/2 cups uncooked) I used Jovial GF Orzo, but also like Delallo. Tip: cook the pasta al dente, then rinse with cold water after draining
- 2-3 peaches diced
- 3 mini cucumbers sliced in half moons
- 1 pint ripe cherry tomatoes sliced in half
- 2 cups arugula I prefer some of them chopped, so I don’t end up with giant stems
- 2 T red onion diced
- ¼ cup fresh mint chopped
- ⅓ cup feta cheese crumbles or swap with goat cheese or more, if desired
- 2 tablespoons chopped pistachios optional – good if you like extra crunch, but we also love it without
- Garnish with more fresh mint and lemon zest
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Groceries:
- Olive oil cooking spray
- 1 1/2 pounds lean grass-fed ground beef
- 1/2 onion chopped
- 2 bell pepper diced
- 2 cups zucchini diced
- 2 teaspoon chili powder or salt free taco seasoning
- 14.5 oz diced tomatoes or (10oz) can diced tomatoes with green chilis
- 1/4 cup water
- Sprinkle salt and pepper
- 2/3 cup shredded cheddar or Monterey Jack cheese
Optional taco toppings
- Avocado, cilantro, extra cheese, anything goes!
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Groceries:
- 4 wild caught salmon fillets about 4-6 ounces each
- Cooking oil spray
- 1 tablespoon olive oil
- 1 tablespoon butter, vegan butter, or ghee
- 1-2 cloves garlic finely minced or grated
- 2 teaspoons lemon juice plus extra lemon slices for serving
- Salt and pepper to taste
- 1 tablespoon chopped parsley for garnish
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Groceries:
- 2 teaspoons olive oil
- Olive oil cooking spray
- 1 lb. boneless skinless chicken breasts
- Himalayan or sea salt
- Black pepper
- 1/4 cup balsamic vinegar
- 2 cloves garlic minced
- 8 oz grape tomatoes halved
- 1/4 red onion diced
- 2 tablespoons chopped fresh basil
- 2/3 cup shredded mozzarella cheese
- 4 cups cooked spaghetti squash optional
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Groceries:
- 2 teaspoons coconut oil can sub olive or sesame oil
- 1 lb boneless chicken tenderloins cut into bite sized pieces
- 1/2 cup diced shallots about one whole shallot
- 2 cloves garlic minced
- 1 teaspoon freshly grated ginger
- 2/3 cup low sodium chicken stock or sub water
- 1/3 cup coconut aminos or sub low sodium soy sauce
- 2 tablespoons + 1 teaspoon honey
- 3 1/2 cups broccoli florets
- 1/2 tablespoons arrowroot or your favorite thickener/flour cornstarch also works well
- Scallions
- 1/4 teaspoon salt
- Crushed red pepper
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