Whether you are looking for an 80 Day Obsession Meal Plan or a Meal Plan for the 21 Day Fix, these 5 dinners with grocery lists will work for you and your whole family! This post contains affiliate links to products I’m obsessed with!

Delicious & Easy 80 Day Obsession & 21 Day Fix Meal Plan: 5 Family Dinners + Grocery Lists

Hey there, healthy eaters!

Embarking on a new fitness and nutrition journey can be incredibly exciting, but also a bit overwhelming. Whether you’re a seasoned participant in Beachbody programs like 80 Day Obsession or the 21 Day Fix, or you’re just looking for structured, healthy meal ideas that fit a busy family lifestyle, you’ve come to the right place. I know firsthand the challenge of maintaining “maintenance mode” for years, only to find old habits slowly creeping back in. Like, for instance, the perpetual “taste-testing” of every single one of my kids’ meals and treats – a delicious trap!

That’s why diving back into a structured nutrition plan has been a game-changer for me. Even a week into a modified, less-than-perfect attempt at the 80 Day Obsession, I’ve found incredible success in its framework. It’s provided exactly the challenge I needed to ditch those sneaky habits and get back on track.

One of the most common hurdles for many following these programs is navigating the container combinations, especially when it comes to the timed nutrition aspect of 80 Day Obsession. The good news is that many principles overlap, allowing for versatile and delicious meals that satisfy the requirements of both programs. That’s why I’ve curated a week of dinner ideas that are both 21 Day Fix and 80 Day Obsession friendly, making healthy eating simple and enjoyable for everyone at your table. Just be sure to read the notes in parentheses for specific 80 Day Obsession adjustments!

Understanding Your Meal Plans: 21 Day Fix & 80 Day Obsession

Both the 21 Day Fix and 80 Day Obsession utilize Autumn Calabrese’s highly effective portion-control container system. This revolutionary approach eliminates calorie counting and food journaling, simplifying healthy eating into an easy-to-understand visual guide. Each colored container represents a specific food group:

Green: Vegetables
Purple: Fruits
Red: Protein
Yellow: Carbs
Blue: Healthy Fats
Orange: Seeds & Dressings
Teaspoons: Oils & Nut Butters

While the core system is the same, 80 Day Obsession introduces a more precise “timed nutrition” element, where specific macros (proteins, carbs, fats) are consumed at particular times relative to your workout. This intensifies the nutrition focus to support the demanding workout regimen. Our goal with these dinner recipes is to provide balanced, flavorful meals that seamlessly fit into both frameworks, making your evenings stress-free.

The Power of “Stoplight” Dinners: Balanced & Delicious

The “Stoplight” dinner concept is a fantastic way to ensure a balanced meal that aligns perfectly with both the 21 Day Fix and the 80 Day Obsession. Each of these recipes is designed to provide:

1 RED (Protein): Essential for muscle repair and satiety.
1 YELLOW (Carb): Provides energy for your body and brain.
1 GREEN (Vegetable): Packed with vitamins, minerals, and fiber for overall health.
1 tsp (Healthy Fat): Important for nutrient absorption and hormone function.

This combination ensures a well-rounded meal that supports your fitness goals while keeping you feeling full and satisfied. Plus, the simplicity of this structure makes meal planning and prep incredibly easy, even on your busiest days.

Weekly Dinner Lineup & Grocery List

(Each of these dinners is designed for 1 RED, 1 YELLOW, 1 GREEN, and 1 tsp per serving, with modifications noted.)

Monday: 21 Day Fix Krispie Baked Chicken & Crispy Shaved Brussels Sprouts

Kick off your week with a comfort food classic, but with a healthy twist! This Krispie Baked Chicken offers a satisfying crunch without the deep-frying, while the Crispy Shaved Brussels Sprouts transform a humble vegetable into a gourmet side. It’s a flavorful and wholesome meal that both kids and adults will love. The combination of lean protein, fiber-rich vegetables, and a sensible carb portion makes this an ideal “Stoplight” dinner.

Get the Krispie Baked Chicken Recipe and Get the Crispy Shaved Brussels Sprouts Recipe (80 Day Obsession followers, please omit Parmesan cheese from the Brussels sprouts for compliance).

Groceries for Monday:

1 lb chicken tenderloins (or boneless, skinless chicken breast, pounded thin)
1 egg and 1 egg white
2 cups of Brown Rice Cereal
1/2 tsp garlic powder
Sprinkle of black pepper
Olive oil cooking spray
16 oz of whole Brussels Sprouts (or sub pre-shredded ones for convenience)
Olive oil (for Brussels sprouts)
Shaved Parmesan cheese (NOT for 80 Day Obsession Followers)
4 slices of turkey bacon, diced up small
1/2 cup of balsamic vinegar

Tuesday: 21 Day Fix Instant Pot Chicken Marsala & Steamed Green Beans

Tuesday brings a flavorful, restaurant-quality meal right to your kitchen with this Instant Pot Chicken Marsala. With a stovetop option available, this dish is versatile and rich in savory notes. Pairing it with whole grain noodles and steamed green beans creates a perfectly balanced “Stoplight” meal. It’s a fantastic way to enjoy a comforting dish while staying on track with your nutrition goals, providing lean protein, healthy carbs, and nutrient-dense greens.

Get the 21 Day Fix Instant Pot Chicken Marsala Recipe (Stove-Top Option included) served with whole grain or gluten-free noodles and steamed green beans.

Groceries for Tuesday:

1-2 pounds of chicken thighs (or breasts if you prefer, pounded thin)
Butter or ghee (for cooking)
Olive oil spray
2 cups sliced mushrooms
3 T diced shallots
3 cloves of garlic, minced
Garlic powder
3/4 cup of Marsala wine (ensure it fits your plan, or sub chicken stock if preferred)
1/2 cup chicken stock
1 T of tapioca starch, corn starch, or rice flour (can sub whatever flour/thickener you have on hand)
Whole grain or gluten-free noodles, rice, pasta, or quinoa for a side (Yellow container)
Green beans for a side (Green container)

Wednesday: My Crazy Good Life Goulash

Mid-week calls for a hearty, satisfying meal, and this Goulash from My Crazy Good Life delivers! This comforting dish is packed with flavor and makes for a fantastic family dinner. It’s easily adaptable for both stove-top cooking and instant pot, fitting perfectly into your busy schedule. Remember, for those following 80 Day Obsession, an adjustment is needed to meet your higher macro needs – simply double the meat and veggies to ensure you’re getting enough fuel.

Get My Crazy Good Life Goulash Recipe (Stovetop Option also available. 80 Day Obsession followers, remember to double the meat and veggies for your portion!)

Groceries for Wednesday: (80 Day Obsession Followers: double meat and veggies)

1 lb lean ground beef or turkey
1 medium onion, diced
2-3 cloves garlic, minced
1 (15 oz) can diced tomatoes, undrained
1 (8 oz) can tomato sauce
1/2 cup low sodium beef broth or water
1 cup whole wheat elbow macaroni or other small pasta (uncooked)
1-2 cups mixed frozen vegetables (peas, carrots, corn) or chopped fresh bell peppers
1 tbsp Italian seasoning
Salt and pepper to taste
1 tsp olive oil or cooking spray

Thursday: Instant Pot Beef and Broccoli or Chicken and Broccoli

Say goodbye to takeout with this healthier, homemade Instant Pot Beef and Broccoli or Chicken and Broccoli! This recipe is incredibly quick in the Instant Pot, but also offers a slow cooker option for those days you prefer a “set it and forget it” meal. It’s packed with flavor, lean protein, and vibrant broccoli, making it a perfect choice for your “Stoplight” dinner. Serve with a side of brown rice or quinoa to complete this satisfying and balanced meal.

Get the Instant Pot Beef and Broccoli (21 Day Fix) Recipe or Get the Instant Pot Chicken and Broccoli (21 Day Fix) Recipe (Both can be made in the slow cooker instead! Beef – low 6-8 hours / Chicken – low 4-6 hours). Serve with a side of brown rice or quinoa.

Groceries for Thursday:

Olive oil or coconut oil (for cooking)
1 1/2 pounds of flank steak, sliced very thin against the grain, or 1 lb chicken breast tenderloins
1 shallot, minced
2 cloves of garlic, minced
Fresh ginger, grated (about 1 tsp)
2/3 cup beef stock (or sub water or vegetable broth)
1/3 cup of coconut aminos (or sub low sodium soy sauce)
Honey (1-2 tsp, adjust to taste and plan)
1 large head of broccoli, cut into florets
1/2 T arrowroot powder or your favorite thickener/flour (cornstarch also works well)
Scallions, chopped (for garnish)
1/4 tsp salt (adjust to taste)
Crushed red pepper flakes (optional, for a kick)
Brown rice or quinoa for serving (Yellow container)

Friday: 21 Day Fix One Skillet Burrito Bowl

Wrap up your week with a vibrant and easy One Skillet Burrito Bowl! This recipe is a fan favorite for a reason – minimal cleanup, maximum flavor. It combines lean protein with wholesome grains and colorful vegetables for a hearty and satisfying meal. It’s the perfect way to enjoy a “Friday night” feel without derailing your healthy eating efforts. Remember those 80 Day Obsession adjustments: ditch the cheese and ensure you’re getting your healthy fats by cooking your turkey in olive oil.

Get the 21 Day Fix One Skillet Burrito Bowl Recipe (80 Day Obsession followers, cook your ground turkey in 4 tsp of olive oil to get your tsp in, and omit the cheese!)

Groceries for Friday:

Olive oil cooking spray (80 Day Obsession Followers use 4 tsp regular olive oil for cooking turkey!)
2 bell peppers (any color), diced
1 lb lean ground meat (I used ground turkey; ground chicken or lean beef also work)
1 (14.5 oz) can of diced tomatoes, undrained
1/2 cup of quick-cook brown rice (I LOVE Aldi organic for convenience)
1 cup of organic low sodium chicken stock or broth
1/4 cup of black beans, rinsed and drained
1/4 cup of corn (fresh or frozen)
1/2 tsp garlic powder
1/2 tsp chili powder
1/2 tsp cumin
2/3 cup of shredded cheese (80 Day Obsession Followers omit!)
Fresh cilantro, chopped (for garnish)
Chopped green onion (for garnish)

Tips for Successful Meal Prep and Family Eating

To make your week even smoother, consider these meal prep and family-friendly tips:

Batch Cook Grains: Cook a large batch of brown rice or quinoa at the beginning of the week to easily pair with your Thursday and Friday meals, or any other meals requiring a yellow container.
Pre-Chop Veggies: Spend an hour on Sunday chopping vegetables for the entire week. This significantly cuts down on dinner prep time.
Double Recipes: For larger families or those who like leftovers for lunch, consider doubling the protein and vegetables for certain recipes (especially important for 80 Day Obsession followers).
Involve the Family: Get your family involved in the cooking process. Kids are more likely to eat meals they helped prepare.
Customize to Taste: While sticking to the container system, feel free to adjust seasonings to your family’s preferences. A little extra garlic or a dash of hot sauce can make a big difference.
Flexibility is Key: Don’t strive for perfection. If you miss a container or deviate slightly, just get back on track with your next meal. Consistency over perfection is the goal!

Beyond Dinners: A Holistic Approach to Your Fitness Journey

While these dinner plans are a fantastic starting point, remember that overall health and progress on programs like 80 Day Obsession and 21 Day Fix involve more than just one meal. Don’t forget the importance of:

Hydration: Drink plenty of water throughout the day.
Snacks: Plan healthy, container-friendly snacks to keep your metabolism fueled and prevent overeating.
Consistency with Workouts: Pair your disciplined eating with consistent effort in your workouts.
Listen to Your Body: Adjust portion sizes or food choices as needed based on your hunger, energy levels, and how your body responds.

Embracing a structured meal plan doesn’t have to mean sacrificing flavor or spending hours in the kitchen. These 5 dinner ideas, complete with their grocery lists and program-specific notes, are designed to make your healthy eating journey easier, more enjoyable, and perfectly aligned with your 80 Day Obsession or 21 Day Fix goals. You’ve got this!

Need more meal ideas for the 80 Day Obsession? Check out this post for additional inspiration!