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Weekly Meal Plan & Grocery List (April 19, 2021) | 21 Day Fix & WW Meal Plan

Effortless 21 Day Fix & WW Meal Plan: Freezer-Friendly Recipes + Smart Prep for Busy Weeks

Welcome to another exciting edition of our 21 Day Fix meal plan, thoughtfully designed with a strong emphasis on freezer-friendly meal ideas! This plan is perfectly aligned with our ongoing freezer prep theme, helping you build up your stash of convenient, ready-to-eat meals. Dive into our comprehensive guide for pro freezer tips, complete with Weight Watchers (WW) points, a printable grocery list, and an intuitive meal planning spreadsheet to make your week a breeze. Please note: This post contains affiliate links for products we genuinely love and recommend.

Hey fitness foodies! We’re thrilled to continue our “Full Plan April” journey, bringing you robust and flexible meal planning solutions. This week’s meal plan is expertly crafted from the foundations of 21 Day Fix Meal Plan Vol. 8. If you’re keen to follow a complete, pre-designed plan, that link is your go-to resource. However, if you prefer a more adaptable approach, allowing you to mix and match dishes, we’ve got you completely covered with a flexible framework that supports your individual needs and taste preferences.

Maximize Your Time with Freezer-Friendly Meals

April is our dedicated #freezermealchallenge month in the Confessions of a Fit Foodie SUPPORTERS group on Facebook, and this meal plan is bursting with incredible freezer meal opportunities! The power of meal prepping with freezer-friendly recipes cannot be overstated. It saves you precious time during busy weekdays, reduces food waste, and ensures you always have a healthy, homemade option ready when hunger strikes. Imagine coming home after a long day and knowing dinner is practically done!

This week, you’ll find several fantastic recipes perfect for doubling and freezing. Consider making extra batches of our popular Lasagna Roll Ups, the comforting Instant Pot Chicken Noodle Soup, and even the delightful Chocolate Chia Pudding. These aren’t just meals; they’re investments in your future healthy self!

And here’s a pro-tip for those making taco meat for the irresistible Sheet Pan Nachos: absolutely double that recipe! Cooked taco meat freezes beautifully and can be used later for quick tacos, burritos, salads, or even more nachos. Freezing components like cooked meats or sauces is a game-changer for efficient meal prep, allowing you to assemble meals in minutes when time is tight.

Smart Planning Tools for Seamless Meal Prep

Whether you’re a seasoned meal planner or just starting, our tools are designed to simplify your journey. If you’re opting for the flexible plan, we’ve pre-loaded all five dinners and a breakfast idea into a convenient *7-day template* meal planning spreadsheet available here. All you need to do is incorporate your favorite lunches and snacks. Don’t worry if you need to make substitutions or can’t find specific ingredients; our spreadsheet is intelligent enough to auto-adjust your 21 Day Fix container counts, ensuring you stay on track effortlessly.

For those who prefer a tangible approach, our printable 21 Day Fix Meal Planner PDF offers a classic pencil-and-paper method to track your containers and daily water intake. It’s a highly effective way to visualize your progress and maintain consistency.

*NEW* Are you following the 2B Mindset program? We’ve got a brand new 2B Mindset spreadsheet tracking tool just for you! This simple yet incredibly helpful tool allows you to electronically record your meals and get a clear, week-at-a-glance overview of your food choices. Simply click the link, create a copy when prompted, and save it to your computer (it works best on a desktop rather than a phone). Then, begin your daily or weekly tracking to conquer your goals!

This Week’s Freezer-Friendly 21 Day Fix & WW Meal Plan

Get ready for a week filled with delicious, healthy meals that fit perfectly into your 21 Day Fix and Weight Watchers plans. Each recipe is designed for maximum flavor and nutritional value, with clear container counts and WW points to guide you. Remember to utilize the doubling tip for those freezer-friendly options!

Breakfast Options: Flexible & Delicious Start

Kickstart your mornings with either a sweet and satisfying treat or a savory, protein-packed option. Both are easy to prepare and can be prepped ahead of time!

Breakfast: Chocolate Chia Pudding with berries OR Avocado toast with Instant Pot Hard Boiled Eggs (see meal plan spreadsheet for more details)

21 Day Fix: 1 ORANGE, 1/2 TSP, 2 sweetener TSP + 1 PURPLE (berries) (per serving of Chia Pudding) | WW: Green, Blue, Purple – 7 points (per serving of Chia Pudding) | [Recipe makes 4 servings]

Tip: The Chocolate Chia Pudding is excellent for making ahead; simply portion it into jars and grab one each morning. If you enjoy avocado toast, consider boiling a batch of eggs in your Instant Pot at the beginning of the week for quick assembly. You can adjust your choices daily; just remember to update your container counts accordingly!

Groceries (for Chocolate Chia Pudding):

  • 1/2 cup Bob’s Red Mill chia seeds
  • 3–4 Tbsp. unsweetened cocoa powder or raw cacao powder
  • 1/4 tsp. salt
  • 1/2 tsp of cinnamon (optional)
  • 3–4 Tbsp. pure maple syrup or honey
  • 2 tsp. vanilla extract
  • 2 cups dairy-free milk – almond or cashew are favorites
  • Fresh berries for topping

Monday: Hearty & Freezable Lasagna Roll Ups

These individual lasagna roll-ups are incredibly satisfying and ideal for freezing. Make a double batch, enjoy half now, and freeze the rest for a hassle-free dinner later in the month!

Lasagna Roll Ups

21 Day Fix: 1 1/4 RED, 3/4 GREEN, 1 BLUE, 1 YELLOW (per 2 rolls) | WW: Green- 15 points, Blue- 12 points, Purple- 8 points (per 2 rolls) | [Recipe makes 4 servings]

Groceries:

  • 8 whole wheat or GF lasagna noodles
  • Olive oil spray
  • 1 pound ground sweet Italian chicken sausage (or lean ground beef/turkey)
  • 10 oz frozen chopped spinach OR 2 cups of fresh spinach
  • 8 oz part-skim ricotta or cottage cheese
  • 1/3 cup grated Parmesan cheese
  • 1 egg
  • Salt and fresh pepper to taste
  • Sprinkle of crushed red pepper (optional)
  • Homemade or 1 jar no-sugar-added tomato sauce
  • 1 cup mozzarella cheese

Tuesday: Quick & Customizable Sheet Pan Nachos

Sheet pan nachos are a fun, easy, and endlessly customizable weeknight dinner. The seasoned taco meat is a perfect candidate for doubling and freezing!

Sheet Pan Nachos

21 Day Fix: 1 YELLOW, 1 RED, 1 GREEN, 1/2 BLUE, plus toppings (per 12 nachos) | WW: Purple – 9 points; Blue- 9 points; Green- 9 Points plus toppings (per 12 nachos) | [Recipe makes 4+ servings]

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, cilantro, jalapeños, plain Greek yogurt

Wednesday: Grilled/Baked Chicken with Broccoli + Pasta with Healthy Alfredo Sauce

Enjoy a restaurant-quality meal at home! Our healthy Alfredo sauce offers all the creamy goodness without the guilt. Prep the sauce ahead, and cook chicken and pasta fresh for a quick assembly.

Alfredo – 21 Day Fix: 1/2 BLUE, 1 TSP (per serving) | WW: Green, Blue, Purple – 5 points (per serving) | [Recipe makes 4 servings]

Rest of plate – 21 Day Fix: 1 RED, 1 GREEN, 1 YELLOW (adjust based on portion sizes of chicken, broccoli, pasta)

Groceries:

  • 1 – 1 1/2 lb grilled or baked chicken breast or thighs
  • Steamed broccoli florets
  • Pasta of choice (whole wheat or gluten-free recommended)
  • 4–5 cloves of garlic
  • 1/2 tsp of olive oil or olive oil spray
  • 4 tsp butter, vegan butter, or ghee
  • 4 tsp gluten-free or whole wheat flour
  • 1 3/4 cup original unsweetened almond or cashew milk
  • 1/4 cup freshly shredded white cheddar cheese
  • 1/3 cup freshly shredded Parmesan Reggiano cheese
  • 2 T Pecorino Romano cheese (or use extra Parmesan)
  • Fresh ground pepper
  • 1/4 tsp salt + more to taste
  • A dash of nutmeg and fresh parsley for garnish (optional)

Thursday: Comforting Instant Pot Chicken Noodle Soup

This gluten-free chicken noodle soup is the epitome of comfort food, made effortlessly in your Instant Pot. It freezes wonderfully, making it a perfect candidate for batch cooking!

Instant Pot Chicken Noodle Soup

21 Day Fix: 1 RED, 1 GREEN, 1/2 YELLOW, 1/2 TSP (per serving) | WW: Green – 5 points, Blue – 3 points, Purple – 2 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • 2 tsp olive or avocado oil
  • 1 small yellow onion or 1/2 of a large, diced
  • 2 cups of diced carrots
  • 1 cup of diced celery
  • 5 cloves of garlic, minced
  • 2–3 T of chopped fresh ginger
  • 1 tsp of turmeric powder
  • 1 lb of boneless chicken breast tenderloins, chicken breasts, or chicken thighs
  • 6 cups of low-sodium chicken broth
  • Juice of 1/2 lemon (optional, adds brightness)
  • Salt to taste
  • Black pepper to taste
  • Gluten-free egg noodles or gluten-free noodle shape of your choice
  • Fresh herbs – parsley, thyme, oregano are excellent choices

Friday: Indulgent New York Strip Steak with Butternut Squash Mac and Cheese

Treat yourself to a flavorful steak dinner paired with a creamy, veggie-packed mac and cheese. The butternut squash mac and cheese is a fantastic dish to freeze for future cravings!

Steak – New York Strip Steak – 21 Day Fix: 1 RED, 1 TSP (per serving) | WW: Green, Blue, Purple – 8 points (per 8 oz. steak) | [Recipe makes 2-4 servings]

Mac & Cheese – Butternut Squash Mac and Cheese – 21 Day Fix: 1 YELLOW, 1/2 GREEN, 1 BLUE (per serving) | WW Freestyle: 9 points (per serving) | [Recipe makes 6 servings]

Groceries:

Steak Ingredients:

  • 2 Strip Steaks (about 8 oz each and at least 1.5 inches thick) – Ribeye or Filet Mignon are also great alternatives
  • Coarse Kosher or sea salt
  • Coarse ground black pepper
  • Olive oil
  • Salted butter or ghee

Mac and Cheese Ingredients:

  • 3 cups gluten-free rotini or penne pasta
  • 2 cups of low-sodium chicken broth or water (for stovetop, follow pasta package directions)
  • ½ tsp dry mustard
  • ½ tsp garlic powder
  • ½ –1 tsp salt
  • 3 tsp butter
  • 3 cups frozen butternut squash (1 10oz frozen bag)
  • 2 cups of freshly shredded sharp cheddar cheese
  • 2T Pecorino Romano or Parmesan cheese
  • Optional – ¼ cup gluten-free breadcrumbs for topping

Note: If you are planning to double any or all of these incredible recipes to stock your freezer, don’t forget to click the “2x” button on the individual recipe cards to automatically adjust and double your ingredients! This simple feature makes batch cooking a breeze and ensures you have enough delicious meals for weeks to come.

More Free 21 Day Fix Meal Plans for Every Week

Looking for even more meal planning inspiration? We’ve got an extensive library of free, complete 21 Day Fix meal plans designed to cover all brackets and preferences. These plans are fantastic resources to keep your healthy eating journey varied and exciting.

  • 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}

Stay Fresh with Recent Ultimate Portion Fix Meal Plans

Keep your healthy eating journey exciting with our latest Ultimate Portion Fix meal plans. These recent additions feature fresh recipes and planning strategies to keep you motivated and well-fed.

  • Meal Plan & Grocery List {Week of 4/12/21} | 21 Day Fix Meal Plan | WW Meal Plan
  • Meal Plan & Grocery List {Week of 3/29/21} | 21 Day Fix Meal Plan | WW Meal Plan
  • Meal Plan & Grocery List {Week of 3/22/21} | 21 Day Fix Meal Plan | WW Meal Plan
  • Meal Plan & Grocery List {Week of 3/15/21} | 21 Day Fix Meal Plan | WW Meal Plan

Comprehensive Resources for Your Journey

Navigating healthy eating programs like 21 Day Fix and Ultimate Portion Fix can be made much simpler with the right tools. We’ve compiled a collection of our most valuable resources to support you every step of the way:

  • Updated 21 Day Fix Food List; Free Printable: A must-have guide to all approved foods, ensuring you’re always making the best choices for your container counts. This printable list is perfect for quick reference while grocery shopping or meal prepping.
  • 21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]: Our innovative spreadsheet simplifies tracking your containers. Just input your meals, and let the spreadsheet do the math, giving you a clear overview of your daily intake.
  • How to Calculate Container Counts for the 21 Day Fix: Learn the precise method for determining container counts for any recipe. This essential guide empowers you to adapt any meal to fit your 21 Day Fix plan.
  • 21 Day Fix Snacks | Healthy Snack Ideas: Never run out of healthy snack options again! This list provides creative and satisfying ideas to keep you energized between meals, all within your container allowances.
  • 100+ Weekly Meal Plans & Grocery Lists: If this week’s plan doesn’t perfectly match your current needs, dive into our extensive archive of over 100 weekly meal plans and grocery lists. You’re guaranteed to find something that fits your lifestyle!

Join Our Supportive Community & Get Exclusive Tips!

Staying motivated and accountable is key to long-term success. We believe in the power of community to uplift and inspire. That’s why we invite you to connect with us and fellow fitness enthusiasts!

Looking for some extra accountability and daily motivation? Join my vibrant SUPPORTERS group on Facebook! Here, we engage daily in lively discussions about meal planning, effective meal prep strategies, staying consistently on track, cultivating healthy habits, and most importantly, supporting each other through every step of the week. It’s a truly empowering space to share, learn, and grow!

Have a quick recipe question or need immediate advice? The fastest way to get an answer and engage with our community is in my Ask the Fit Foodie group – come join us and let’s conquer our health goals together!

And don’t forget to check your inbox! We send out exclusive, step-by-step prep tips tailored for these meal plans in my weekly email. These tips provide invaluable insights for making your meal prep even more efficient. Click to get on the list and never miss out on expert advice!

We hope this freezer-friendly 21 Day Fix and WW meal plan simplifies your week, empowers your healthy choices, and fills your kitchen with delicious, nutritious food. Have a truly delicious and productive week!