Healthy Weekly Meal Plan: Delicious Recipes for Easy Meal Prep & Mindful Eating
Navigating a healthy lifestyle, especially during busy times like the back-to-school season, can feel overwhelming. That’s why we’ve crafted this **Healthy Weekly Meal Plan** to bring deliciousness, simplicity, and mindful eating right to your kitchen. Featuring a mix of mouth-watering dinners and a super easy, versatile lunch, this plan is designed to make your week smoother, healthier, and more enjoyable. We’ve included breakfast, lunch, and five dinner ideas, along with valuable resources like 21 Day Fix Containers, WW points, and a meal planning spreadsheet, to support your wellness journey.
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Welcome to Your Healthy Weekly Meal Plan
As the summer days gently transition towards crisp fall mornings, so too does our appetite shift. The past few days have brought a delightful chill to the air, hinting at the cozy season ahead. While we know the warmth will likely return, this week’s meal plan, starting the week of August 26, 2024, perfectly balances those lingering summer flavors with comforting fall hints. We’re holding onto the last of the season’s sweet corn and fresh zucchini, while also introducing heartier dishes like a fragrant chicken curry and a cheesy enchilada pasta. This mix is ideal for easing into the new school year routine!
Before our beloved summer corn vanishes, making a batch of creamy corn chowder is an absolute must. It’s not only incredibly delicious but also freezes beautifully, making future meal prep a breeze. The recent dip in temperature has us dreaming of all the comforting fall soups and hearty meals. What are your favorite fall soup recipes? We’d love to hear your suggestions to add to our blog this season!
Discover Fit Healthy Meal Plans App
For those who love our meal plan inspiration but desire even more customization, we’re thrilled to introduce our Brand New Meal Planning App: Fit Healthy Meal Plans! This innovative app is truly a game-changer for anyone committed to meal planning and healthy eating. It takes our carefully curated meal plan ideas and empowers you to fully customize them to fit your unique preferences, dietary needs, and schedule. Not only can you tailor your weekly menu, but the app also generates a personalized grocery list, simplifying your shopping trips and reducing food waste.
The Fit Healthy Meal Plans app is designed to streamline your entire meal planning process. From adjusting serving sizes to swapping recipes or adding your own favorites, it puts you in complete control. Say goodbye to tedious manual calculations and hello to effortless organization. Click here to learn more about the app and how it can revolutionize your healthy eating habits. If you have any questions, our team is always here to assist you!
Calling all App Users! We’re constantly working to add more delicious recipes to the app. Which of your favorite Fall Favorites recipes would you love to see integrated first? Share your ideas and find endless meal plan inspiration directly on the Fit Healthy Meal Plans app!
Understanding This Weekly Meal Plan
If you’re new to our weekly meal plans or transitioning from our full, day-by-day guides, welcome! Each week, we provide a well-rounded plan that includes five dinner ideas, a delicious breakfast, and a versatile lunch suggestion. This structure offers a perfect blend of guidance and flexibility, allowing you to adapt the plan to your daily schedule and personal preferences while still staying on track with your healthy eating goals.
Our meal plans are thoughtfully designed to align with various healthy eating frameworks. They strictly follow the **21 Day Fix container system**, making portion control simple and intuitive. Additionally, we’ve integrated **Weight Watchers points** for each recipe, ensuring that followers of this program can easily track their intake. This plan is ideal for anyone focused on healthy eating, mastering portion control, prioritizing whole and unprocessed foods, and maintaining an active, healthy lifestyle. We believe that healthy eating should be sustainable, enjoyable, and easy to integrate into your busy life.
Essential Resources: Grocery List & Prep Tips
To ensure your week runs as smoothly as possible, we provide essential tools that take the guesswork out of meal preparation. Our comprehensive **grocery list** helps you quickly gather all the ingredients you need, minimizing last-minute store runs and ensuring you’re fully stocked for the week ahead. Beyond just the shopping list, we also offer **printable prep tips** tailored specifically for these meal plans.
These prep tips are invaluable for streamlining your kitchen routine. They break down tasks like chopping vegetables, pre-cooking grains, or marinating proteins, allowing you to front-load much of the work. This means less stress and more free time during busy weeknights, making your healthy meals come together in a flash. You can find both the detailed grocery list and the handy prep tips delivered directly to your inbox when you become an email subscriber. It’s absolutely FREE to sign up, and it’s never too late to gain access to these time-saving resources. Just click this link to sign up today and start making your meal prep much easier!
Tailored for 21 Day FIX | Portion Fix Followers
We understand the importance of precise tracking for those following the 21 Day Fix or Portion Fix programs. That’s why we’ve made it incredibly easy to integrate this week’s plan into your routine. All five dinners and the planned breakfast are already pre-loaded into a convenient meal planning spreadsheet, available right here. This spreadsheet serves as a fantastic starting point, taking the heavy lifting out of your initial planning. All you need to do is add your chosen lunch and snacks, and then make any minor adjustments to fit your specific calorie bracket and preferences.
A quick tip for using the spreadsheet: Click the provided link, and when prompted, make a copy of the spreadsheet. Be sure to save this copy to your own computer or cloud storage (Google Drive works great!). Please note that while accessible, the spreadsheet functionality works best on a computer rather than a mobile phone for a smoother experience.
If you prefer a more traditional, pen-and-paper approach to planning, we have you covered too:
- Download our free 21 Day Fix Meal Planner PDF for a printable planning solution.
- For those following the 2B Mindset program, utilize our dedicated 2B Mindset spreadsheet tracking tool to keep your progress on track.
These resources are designed to provide maximum support and flexibility, ensuring your healthy eating journey with 21 Day Fix is as effective and straightforward as possible.
Guidance for Weight Watchers Followers
We are dedicated to providing accurate and up-to-date information for all our Weight Watchers (WW) community members. We understand the importance of precise point tracking, especially with the introduction of the new WW points system. Our team is actively working to convert every recipe on our site to reflect these updated points. This is a comprehensive process, and we appreciate your patience as we continue to adapt and update our extensive recipe library.
Currently, you will find that some of our recipes include a direct link that allows you to calculate your personal points, providing a tailored estimate based on your individual plan. For other recipes, the updated WW points are already conveniently listed within the recipe card. In both instances, to access the most current Weight Watchers points information, please navigate to the specific recipe card on each blog post. You’ll find the relevant details clearly outlined in the “notes” section. Thank you for your continued support and understanding as we diligently work to fully integrate the new system across all our content!
Frequently Asked Questions (FAQs)
To get a bird’s-eye view of your entire week’s meal plan, we highly recommend checking out our dedicated 8.26.24 Meal Plan at a Glance Spreadsheet. This invaluable tool lays out all your planned meals in an organized, easy-to-read format, helping you visualize your week and identify any adjustments you might want to make. For the best user experience and full functionality, we suggest clicking the spreadsheet link, making a copy when prompted, and saving it directly to your computer. While it can be viewed on a phone, editing and navigating are much smoother on a larger screen.
For a satisfying and protein-packed lunch this week, we’re focusing on delicious and easy Salsa Lime Chicken Bowls. This is my go-to strategy to ensure I get enough protein at lunchtime, which effectively prevents those afternoon snack cravings! You can easily customize your bowl by adding your favorite fresh or roasted vegetables, or serving the chicken over a crisp green salad. For ultimate convenience, consider using frozen cauliflower rice and pre-made pico de gallo – it saves on chopping time without sacrificing flavor! For a healthy carb addition, a sprinkle of crushed tortilla chips or a serving of brown rice works wonderfully. Looking for more options? Explore our popular post featuring 35+ High Protein Lunch Ideas for even more inspiration!
When it comes to meal planning, I always follow a strategic order: first, I plan my dinners, as these are often the most time-consuming to prepare. Next, I outline breakfast, then lunch. Finally, with my main meals established, I fill in my snacks for the day, utilizing any remaining macros, points, or containers. This approach ensures that my larger meals are balanced and that snacks complement my overall nutritional goals rather than just being an afterthought. For a wealth of creative and healthy snack ideas that fit perfectly within your 21 Day Fix containers, Weight Watchers points, or specific macro targets, be sure to check out this comprehensive post: Healthy Snack Ideas | 21 Day Fix Snacks. It’s a great resource to help you make informed and delicious snack choices!
Maintaining your healthy eating habits through the weekend is crucial for optimal results, especially when following programs like the 21 Day Fix. After diligently following this healthy weekly meal plan from Monday to Friday, you’ll likely find yourself with some delicious leftovers and perhaps a few extra ingredients. To minimize food waste and keep your health goals in sight, we recommend taking a quick inventory of your fridge and pantry at the end of the week. Based on what you have, create a simple plan for your weekend meals. Many people enjoy the flexibility of having one or two nights of healthy takeout – think vibrant salads with grilled protein, or a tasty slice of veggie pizza, keeping mindful of portions. For additional ideas and inspiration, our helpful Healthy Weekend Meals post is packed with suggestions to guide you toward balanced and enjoyable weekend eating!
You’re in luck! We understand that sometimes, having every single meal planned for you is exactly what you need to stay on track. That’s why we’ve created an extensive library of FREE and FULL 21 Day Fix Meal Plans, meticulously crafted for all the different calorie brackets. These comprehensive plans eliminate all the guesswork, providing you with a complete breakdown of breakfast, lunch, dinner, and snacks for the entire duration of the 21 Day Fix program. Simply choose the plan that corresponds to your calorie target, and you’ll have a ready-to-go guide for your healthy eating journey!
This Week’s Delicious Plan
Get ready for a week of wholesome, flavorful meals designed to energize and satisfy. Below you’ll find your breakfast, lunch, and five dinner recipes for the week, complete with brief descriptions and grocery highlights. Remember to check the full recipe links for detailed instructions and additional notes on 21 Day Fix containers and Weight Watchers points.
Breakfast: IP Steel Cut Oats
Start your mornings right with these incredibly easy “Overnight” Instant Pot Steel Cut Oats. Using the delay timer, you can wake up to a warm, nutritious breakfast, making weekday mornings a true game-changer!
Groceries:
- Cooking oil spray (coconut or avocado recommended)
- 1 cup Bob’s Red Mills Gluten Free Steel Cut Oats
- 2 ½ cups water
- pinch of salt
- 1/2 tsp cinnamon (optional)
- 1/2 tsp vanilla extract (optional)
Optional Toppings
- maple syrup/honey
- fruit and nut toppers (or even some nut butter!)
- splash of almond milk (my kids like it with some milk)
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Lunch: Salsa Lime Chicken Bowls
This incredibly versatile and easy Salsa Lime Chicken is perfect for quick, high-protein lunch bowls. Just add your favorite fresh or roasted veggies, or serve it over a crisp salad. In a rush? Opt for frozen cauliflower rice and pre-made pico de gallo for a no-chop, delicious meal! A sprinkle of crushed tortilla chips or brown rice makes a great carb addition.
Groceries:
- 1-2 lbs boneless skinless chicken breast
- 1 jar organic all natural salsa with no added sugar
- 1 lime
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Monday: Corn Chowder
This Instant Pot Corn Chowder Recipe is creamy, comforting, and absolutely packed with delicious summer vegetables like zucchini, squash, and even a secret cauliflower puree (they’ll never know!). This fresh corn chowder is naturally gluten-free and dairy-free, and while it can be made vegan, we love it topped with a sprinkle of cheese and crispy bacon! Perfect for savoring the last of summer’s bounty.
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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Tuesday: Enchilada Pasta
Experience all the vibrant flavors of your favorite Beef Enchiladas in a convenient and comforting pasta dish! This Instant Pot Enchilada Pasta is the perfect weeknight meal for the whole family, delivering rich taste with minimal effort. As always, 21 Day Fix Containers and WW Points are included to keep your healthy eating on track.
Groceries:
- 1 lb lean grass fed ground beef (or sub ground turkey or ground chicken)
- 1/4 teaspoon dried oregano
- 1/4 teaspoon ground cumin
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 2 teaspoons chili powder (or more to taste)
- Sprinkle salt
- 1/2 red onion (diced)
- 2 bell peppers (any color, diced)
- 2 garlic cloves (diced)
- 1 can tomato sauce (8 or 10 oz)
- 15 oz diced tomatoes with green chilies, undrained (1 can)
- ¼ cup water
- 1 ½ cups gluten free brown rice pasta (penne, ziti, spirals all work well)
- ⅔- 1 ⅓ cup freshly shredded sharp cheddar cheese (I used a full cup and then added more on top)
- Fresh cilantro for garnish
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Wednesday: IP Chicken Curry and Rice
This Instant Pot Chicken Curry Recipe with Rice is incredibly simple to prepare and tastes remarkably like your favorite takeout! Gluten-free, dairy-free, and secretly packed with nutrients from hidden veggies, it’s a perfect choice for an easy lunch, satisfying dinner, or convenient meal prep. Enjoy the aromatic flavors without the fuss!
Groceries:
- 2 teaspoons avocado or coconut oil
- 2 tablespoons ginger
- 2-3 cloves garlic
- 1 tablespoon yellow curry powder (or more to taste)
- 1 cup brown rice
- 1 1/4 cup chicken broth or stock
- 2 cups frozen butternut squash
- 1 lb boneless chicken tenders or chicken thighs (diced)
- 1/3 cup Coconut milk
- Salt
- Garnish with green onion + cilantro if you have them
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Thursday: Low Carb Cheesy Chicken and Broccoli Casserole
This incredibly delicious Low Carb Cheesy Chicken and Broccoli Casserole, made with nutrient-rich cauliflower rice, has quickly become a new family favorite! It’s perfectly aligned with the principles of both the 21 Day Fix and 2B Mindset programs, offering a satisfying, hearty, and healthy dinner option without the heavy carbs.
Groceries:
- 2 cups cauliflower rice (thawed if frozen, though it can work from frozen in a pinch!)
- 2 cups broccoli florets
- 1 lb chicken tenderloins (cut into bite-sized pieces)
- 4 teaspoons rice flour or gf flour blend
- 4 teaspoons vegan butter, butter, or ghee
- 1 cup unsweetened original almond milk
- 1 1/3 cups shredded cheddar cheese (use Daiya for dairy-free!)
- Himalayan salt
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Friday: Healthy Chicken Lettuce Wraps
These Healthy Chicken Lettuce Wraps offer a fantastic copycat recipe that you can whip up effortlessly at home in just minutes! Bursting with lean protein and an abundance of fresh veggies, these wraps are an ideal choice for the 21 Day Fix, 2B Mindset, and Weight Watchers. Plus, they’re naturally gluten and dairy-free, making them a delicious and accessible option for many dietary needs.
Groceries:
For sauce:
- 1 tablespoon maple syrup
- 2 teaspoons white wine vinegar
- ⅓ cup coconut aminos
- 1 tablespoon peanut butter or almond butter
- 1 teaspoon sesame oil
- 1-2 tablespoons minced ginger (I do 2+)
- 1 clove garlic
For chicken mixture:
- 1 lb lean ground chicken (WW, use 98% FF)
- 2 teaspoon olive oil
- ½ small yellow onion (diced)
- 1 1/2 cups diced baby bella mushrooms (about 5 oz)
- 4 oz water chestnuts (drained rinsed and diced (1/2 can))
- 2 cloves garlic (minced)
- 1 tablespoon green onion (diced)
- 1 tablespoon fresh cilantro
- Bibb/butter lettuce
- Sambal Oelek chili paste/sauce (optional)
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