Healthy Weekly Meal Plan: Delicious Recipes & Easy Prep for Your Summer-to-Fall Transition
Welcome to your ultimate guide for a Healthy Weekly Meal Plan, expertly designed to help you transition smoothly from the vibrant days of summer into the cozy embrace of fall. This comprehensive meal plan provides everything you need for a successful week in the kitchen, including refreshing breakfast ideas, satisfying lunches, and five dinner recipes that perfectly balance lingering summer produce with emerging autumn flavors. To make your healthy eating journey even easier, we’ve included essential resources like 21 Day Fix Container counts, Weight Watchers points, and a convenient meal planning spreadsheet. Get ready to nourish your body and delight your taste buds with delicious, wholesome meals!
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Healthy Meal Plan
After the hustle and bustle of Labor Day, with schools back in session and new routines settling in, many of us are eager to regain control of our kitchens and embrace consistent, healthy eating habits. If you’re ready to get back into a structured meal planning routine now that your fall schedule is taking shape, you’ve come to the right place! This healthy weekly meal plan is designed to make that transition seamless and delicious.
We’re thrilled to announce that a brand *NEW* full meal plan (Vol 20!!) will be launching very soon. Make sure to stay tuned for that exciting release! It’s incredible to think that the blog will soon boast 20 full meal plans, offering an extensive and invaluable resource for anyone committed to healthy eating. These plans are meticulously crafted to support your wellness goals throughout the year.
In the interim, this weekly meal plan offers a perfect blend of late-summer bounty and early-fall comforts. You’ll still find vibrant flavors from ingredients like zucchini and tomatoes, which are typically still strong in the summer produce department. Simultaneously, we’re fully embracing the crisper mornings and the delightful shift to apple season with fantastic recipes like Healthy Apple Muffins for breakfast. Plus, there’s a nod to the exciting start of football season with everyone’s favorite game day flavor – Buffalo Chicken! Prepare for a week filled with delicious, balanced, and easy-to-prepare meals that support your healthy lifestyle.
Have a truly delicious and well-organized week!
Fit Healthy Meal Plans App
For those who love convenience and customization, we’ve developed a fantastic Meal Planning App called Fit Healthy Meal Plans! This innovative app is designed to transform your meal planning experience. It takes the inspiration from our curated meal plans and empowers you to completely customize YOUR weekly menu and automatically generate a personalized grocery list. This means less stress, less wasted food, and more time enjoying delicious, healthy meals tailored to your preferences.
The Fit Healthy Meal Plans app is truly a game-changer for all our dedicated meal planning enthusiasts. It simplifies every step of the process, from selecting recipes to shopping. Whether you’re adjusting serving sizes, swapping meals, or adding your own favorite recipes, the app makes healthy eating effortless.
Click here to learn more about the app and its features. Don’t hesitate to reach out if you have any questions – we’re here to help you make the most of your healthy living journey!
App Users- We’re constantly adding new and exciting recipes! Which of your Fall Favorites haven’t been added to the app yet? Discover a growing collection of Fall Favorites and many more incredible recipes right on the Fit Healthy Meal Plans app! It’s the perfect tool to keep your meal plans fresh and exciting all season long.
About This Healthy Weekly Meal Plan
If you’re new to our weekly meal plans, here’s a quick overview of what to expect. Each week, our plan features five carefully chosen dinner ideas, a delicious breakfast option, and a versatile lunch suggestion. This structure is designed to offer ample variety and keep your healthy eating engaging throughout the week.
Our weekly plans are crafted to provide flexibility while still adhering to key healthy eating principles. Every meal is aligned with the 21 Day Fix container system, making it easy for followers of that program to track their portions. Additionally, we include Weight Watchers points for each recipe, ensuring broad accessibility for those on their WW journey. This plan is ideal for anyone committed to healthy eating, mastering portion control, prioritizing whole and unprocessed foods, and cultivating a sustainable healthy lifestyle. We focus on balanced nutrition, delicious flavors, and practical preparation to support your wellness goals effectively.
Grocery List and Meal Prep Tips
To truly streamline your week and make healthy cooking a breeze, our comprehensive grocery list and invaluable prep tips are indispensable resources. The detailed grocery list, ensuring you have all necessary ingredients, can be found exclusively in our weekly email for email subscribers. This list is organized to make your shopping trip efficient and stress-free.
Beyond the grocery list, the weekly email also includes printable prep tips specifically tailored for these meal plans. These tips are gold for saving time and reducing kitchen chaos, making the week go SOO much smoother in the prep department. Imagine having a clear plan for what to chop, pre-cook, or assemble ahead of time! It’s not too late to unlock these incredible resources: simply become an email subscriber today. Just click the link to sign up – it’s completely FREE and will revolutionize your meal planning!
For 21 Day FIX | Portion Fix Meal Plan Followers
For our dedicated 21 Day Fix and Portion Fix community, we’ve made meal tracking incredibly convenient. All five dinners and the featured breakfast are pre-loaded into a specialized meal planning spreadsheet for you here. This ready-to-use tool allows you to easily visualize your container counts for the main meals of the week. Simply add in your choices for lunch and snacks, and then make any minor adjustments you need to perfectly align with your personalized calorie bracket.
A helpful tip: When you click the spreadsheet link, be sure to make a copy when prompted and save it to your computer for optimal functionality (it may not work as seamlessly on a phone). This ensures you can fully customize and track your plan without affecting the original. If you prefer a more traditional, hands-on approach, we also offer these excellent printable resources:
- 21 Day Fix Meal Planner PDF for classic pen-and-paper tracking.
- And for those following the 2B Mindset program, a dedicated 2B Mindset spreadsheet tracking tool is also available to support your daily planning.
Weight Watchers Meal Plan Followers
We understand the importance of precise tracking for our Weight Watchers members. Our team is diligently working to convert every recipe on the site to reflect the new WW points system. This is an ongoing process, and we appreciate your patience as we make these updates to ensure accuracy.
Currently, some recipes include a direct link where you can find your personal points, while others already have the updated points clearly listed. In both scenarios, you will find the relevant WW points information within the “notes” section of the recipe card on each individual blog post. We are committed to providing you with the most current and accurate information to support your Weight Watchers journey. Thank you for bearing with us while we work on fully adapting to the new system!
FAQs About Our Meal Plans
To get a clear, concise overview of your entire week’s meal plan, we highly recommend using the 9.9.24 Meal Plan at a Glance Spreadsheet. This spreadsheet provides a convenient snapshot of all your planned meals, helping you mentally prepare for the week ahead and identify any necessary grocery items or prep tasks. For the best user experience and to enable full customization, simply click the spreadsheet link, make a copy when prompted, and save it directly to your computer (please note, it won’t function quite as well on a mobile phone).
For a delicious and protein-packed lunch option this week, try the High Protein Chicken Caesar Pasta Salad. It’s incredibly satisfying and works perfectly for meal prep – easily assemble it in Mason jars or other containers for grab-and-go convenience. Additionally, if you have any leftovers from Monday’s dinner, the Zucchini Lasagna Boats make for another excellent and hearty lunch option. For even more inspiration, be sure to check out our popular post featuring 35+ High Protein Lunch Ideas to keep your midday meals exciting and nutritious!
When it comes to building a balanced meal plan, I always follow a strategic approach. I begin by planning my dinners, which are typically the most involved meals, then move to breakfast, and then lunch. Once these main meals are set, I fill in my snacks for the day. This method allows me to intelligently allocate my remaining macros, points, or containers to ensure I meet my daily nutritional goals without overeating. Our Healthy Snack Ideas | 21 Day Fix Snacks post is an excellent resource for discovering creative and satisfying snack options that fit perfectly with any leftover containers, points, or macros you have after planning the rest of your day!
Maintaining your healthy eating habits on Saturdays and Sundays is just as crucial for optimal results with the 21 Day Fix plan, or any healthy lifestyle regimen. Often, after following a structured healthy weekly meal plan, you’ll find yourself with delicious leftover meals and various ingredients. To effectively minimize food waste and keep your healthy journey on track, it’s a great practice to take inventory of your fridge and pantry at the end of the week. Use these remaining items to craft a flexible plan for the weekend. Many people enjoy treating themselves to healthy takeout one night – think flavorful salads with grilled protein, or a sensible slice of veggie pizza. For even more inspiration and practical ideas, our helpful Healthy Weekend Meals post is packed with suggestions to support your balanced eating through Saturday and Sunday.
You are in luck! We understand that sometimes, having every single meal planned out takes away all the guesswork and makes healthy eating incredibly easy. That’s why we’ve created an extensive library of resources just for you. We currently offer 17 FREE and FULL 21 Day Fix Meal Plans, each meticulously designed for all the different calorie brackets. These comprehensive plans eliminate the need for daily decisions, providing a clear roadmap for your entire 21-day cycle. Simply choose the plan that matches your needs, and you’ll have breakfasts, lunches, dinners, and snacks all laid out and ready to go!
This Week’s Healthy & Delicious Plan
Kickstart your mornings with the comforting flavors of autumn! These delightful muffins are the perfect way to embrace the fall season while enjoying a wholesome and satisfying breakfast or snack. Made with real, healthy ingredients, they are a fantastic gluten-free and dairy-free treat.
Groceries:
- ¼ cup melted coconut oil, avocado oil, or extra virgin olive oil (I used avocado oil)
- ½ cup maple syrup ⅓ cup for WW
- 2 eggs room temp
- 1 cup unsweetened applesauce
- 1 tsp vanilla
- 1 ¾ cup of Bob’s red mill 1-1 gluten free baking flour
- 2 tsp cinnamon
- ¼ tsp pumpkin pie spice can sub all spice or omit
- 1 tsp baking soda
- 1 tsp baking powder
- ½ tsp salt
- 1 ½ cups finely diced apples (¼ inch chunks or less) no need to peel – I LOVE honeycrisp for these
- 1 tablespoon raw sugar with optional dash of cinnamon
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Pair your delicious apple muffins with this flavorful and easy-to-make homemade sausage. This maple chicken breakfast sausage offers a wonderful protein boost and a savory-sweet profile that complements any breakfast spread. It’s a healthy and satisfying addition to start your day right.
Groceries:
- 1 lb ground chicken
- 1 ½ tsp poultry seasoning
- 1/2 tsp smoked paprika or sub regular paprika
- 1 tsp garlic powder
- ½ tsp onion powder
- 1/2 tsp dried rubbed sage
- 1/4 tsp cinnamon or nutmeg
- 3/4 tsp kosher salt divided use
- dash black pepper or up to ¼ tsp if you like pepper
- 2 ½ Tbsp maple syrup
- 1 tsp olive oil
- Olive oil or cooking oil spray
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This high-protein Chicken Caesar Pasta Salad is the ideal lunch to keep you fueled and satisfied. It’s not only perfect for meal prep, easily assembled in individual containers, but also a fantastic dish for any summer gathering. Enjoy the creamy, savory flavors with a healthy twist!
Groceries:
For the homemade Greek Yogurt caesar dressing:
- ¼ cup plain Greek yogurt
- ¼ cup mayo
- 1/2 lemon juice from
- 1-2 tsp anchovy paste
- ½ tsp dijon mustard
- 1 clove garlic minced
- 2 Tbsp grated parmesan cheese
- salt
- pepper
For the chicken:
- 1 lb chicken breasts or chicken tenderloins
- avocado oil spray
- salt
- garlic powder
- 1/2 lemon juice from
For the salad:
- 6 cups romaine lettuce chopped
- 1 cup tomatoes diced
- 1 cup cucumbers
- ⅓ cup parmesan cheese
- 2 cups Banza chickpea pasta or pasta of your choice cooked
- 3 cups cooked and cooled chicken see recipe
- 1/2 cup caesar Dressing see recipe
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Embrace the abundance of late-summer zucchini with these incredibly delicious and healthy Lasagna Stuffed Zucchini Boats. This low-carb marvel is a fantastic way to enjoy a comforting, Italian-inspired meal while keeping things light. It’s perfectly suited for 21 Day Fix, Weight Watchers, or Keto plans, making it a versatile family favorite.
Groceries:
- 3 large zucchini
- 1 lb Italian poultry sausage
- 2 cups baby spinach diced
- 1 1/2 cup ricotta or cottage cheese
- 1 egg
- 1/2 cup mozzarella cheese
- 1/2 cup parmesan cheese
- 1 1/4 cup homemade pasta sauce or no sugar added jarred sauce like Rao’s
- Fresh basil optional for garnish
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Warm up your week with this quick, healthy, and incredibly flavorful Instant Pot Chicken Tortilla Soup. It’s the perfect comforting meal for a chilly evening, packed with wholesome ingredients and bursting with delicious Tex-Mex flavors. This recipe is an excellent choice for 21 Day FIX followers or anyone looking for a clean and easy dinner solution.
Groceries:
- 1 1/4 lb raw boneless skinless chicken breasts about 3-4 Breasts
- 10 oz. diced tomatoes with green chilies
- 14.5 oz. diced tomatoes no salt added
- 1 cup frozen corn thawed
- 1 cup black beans no salt added, drained & rinsed
- 1 medium onion diced
- 1 jalapeno diced
- 2 cloves garlic minced
- 4 cups organic low sodium chicken broth or stock
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1 teaspoon Himalayan salt
- 1/4 teaspoon black pepper
Tortilla Strips:
- 4 organic corn tortillas
- Olive oil cooking spray
- Himalayan salt
- Optional toppings – avocado, cheese, lime, Greek yogurt, cilantro
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Bring the excitement of your favorite Japanese steakhouse into your kitchen with this healthy Hibachi Chicken recipe! It’s a flavorful and surprisingly easy dinner that consistently earns rave reviews from the whole family. Enjoy a healthier, homemade version of this restaurant classic, complete with a delightful homemade Yum Yum sauce for dipping!
Groceries:
For the Chicken and Veggies
- 1 1/2 lb pound Chicken tenderloins or breasts (I loveButcher Box Chicken) diced and seasoned with salt and pepper
- 2 tsp olive oil divided use
- 1 tsp sesame oil divided use
- 2 tablespoon butter divided use
- 1/4 large onion or ½ small cut into thick slices
- 2 cups (8oz) baby bella mushrooms sliced
- 2 cups (about 1 large or 2 small) zucchini chopped
- 2 cloves garlic minced
- 3 ½ tablespoon coconut aminos divided use
- 1 tsp lemon juice optional
- salt
- pepper
Yum Yum Sauce
- 1/2 cup Mayo
- 4 tsp naturally sweetened ketchup
- 1 tsp rice or apple cider vinegar
- 1 tsp butter melted
- 1/2 – 1 tsp paprika
- 1/2- 1 tsp garlic powder
- sprinkle of salt
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Complete your Hibachi experience with this healthier and incredibly flavorful Hibachi Fried Rice. It’s the perfect gluten-free side dish, complementing not only the Hibachi Chicken but also a wide array of other proteins. Made with leftover rice, it’s quick to prepare and incredibly versatile – try it with air fryer shrimp or pan-fried salmon for a complete meal!
Groceries:
- 2 ½ cups brown rice cooked and cooled
- 2 eggs
- 2 tsp avocado oil or sub additional butter
- 3 ½ tsp butter, vegan butter, or ghee divided
- 2 carrots chopped small
- ½ onion diced
- 2 cloves garlic minced
- 1 Tbsp fresh ginger minced
- ½ cup frozen peas
- 4 Tbsp coconut aminos
- ½ tsp sesame oil
- salt
- green onions finely sliced
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For a truly effortless and incredibly satisfying weeknight meal, look no further than this Sausage, Bean, and Kale Skillet. You can have a delicious and healthy dinner on the table in well under 30 minutes, all while using just one pan for minimal cleanup! This recipe is a perfect blend of savory sausage, wholesome beans, and nutrient-dense kale, offering a comforting and balanced dish. If kale isn’t your preferred green, it can easily be swapped for spinach to suit your taste.
Groceries:
- Olive oil cooking spray
- 1 package Italian chicken or turkey sausage or make your own
- 3 cups kale
- 1 cup chickpeas
- 1 1/2 cups crushed tomatoes
- 1 teaspoon Italian seasoning
- 2/3 cup shredded mozzarella
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Get ready for a flavor explosion with these Krispie Air Fryer Buffalo Chicken Nuggets! They’re a new family favorite, offering that irresistible crispy texture and spicy kick. Whether you prefer them mildly seasoned or with extra heat, this recipe is easily customizable. No air fryer? No problem! You can effortlessly make these 21 Day Fix Buffalo Chicken Nuggets in your oven too, served with refreshing carrot and celery sticks.
Groceries:
Chicken:
- Olive oil cooking spray
- 1 lb boneless chicken tenders cut into about 40 bite sized pieces
- 2 cups brown rice cereal can sub GF or whole wheat panko
- ¼- 1/2 teaspoon cayenne I would start with ¼ tsp and test a small batch before adding more!
- ½ teaspoon paprika
- 1 teaspoon garlic powder
- ½ teaspoon salt
- 1 egg white
- 2 tablespoons hot sauce I use Franks
- 2 teaspoon olive oil
Dipping Sauce:
- ¾ cup plain Greek Yogurt 2% for the FIX, fat free for WW
- 2 tablespoons hot sauce
- ⅓ cup blue cheese crumbles
- 1 tablespoon white vinegar optional
- 1 tablespoon lemon juice optional
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We hope this healthy weekly meal plan empowers you to enjoy a flavorful and stress-free transition from summer to fall. By incorporating these delicious, balanced recipes and utilizing our helpful tools, you’re well on your way to maintaining a vibrant and healthy lifestyle. Happy cooking!