Fuel Your Week: Delicious & Healthy 21 Day Fix & WW Meal Plan (Winter Edition!)
Welcome to your ultimate guide for a week of delicious, health-focused eating! This 21 Day Fix meal plan is specifically designed to keep you motivated and nourished through the colder months, featuring five comforting dinners and a prepped breakfast ready to kickstart your week. We’ve incorporated healthy swaps into classic comfort meals, ensuring you stay on track with your wellness goals. Plus, we’ve included Weight Watchers (WW) points, a printable grocery list, and a convenient meal planning spreadsheet to make your journey effortless. Please note: This post contains affiliate links for products and resources we genuinely love and recommend.
Hey everyone! As I’m writing this, surrounded by the cozy aftermath of another snow day, my thoughts are with all of you, especially our readers in the Texas area. I know many of you have faced unprecedented challenges recently, and I sincerely hope the rising temperatures bring an end to the difficulties you’ve endured. It’s been a bit of a whirlwind week for us too, but as Friday arrives, I’m looking forward to the weekend and, fingers crossed, a full week of in-person school ahead!
If you’re feeling a bit sidetracked by the unexpected twists and turns of life lately, this carefully crafted meal plan is here to inspire you to jump back into your healthy routines. We all know how easy it is to fall off track when things get chaotic, but a structured yet delicious plan can make all the difference. Get ready to finish this month strong, and prepare for a fresh, healthy start in March!
This week’s plan features five dinner recipes and a breakfast option, all pre-loaded into our handy 7-day meal planning spreadsheet. All you need to do is add your lunches and snacks to complete your week. And remember, flexibility is key! If you can’t follow the plan exactly or find specific ingredients, feel free to swap them out. Our intelligent spreadsheet will even auto-adjust your container counts, making customization a breeze.
Speaking of lunch, if you’re looking for a delightful and healthy midday option that complements these recipes, check out my Crustless Zucchini Quiche. It’s a fantastic, meatless choice that’s both satisfying and packed with veggies!
For those of you already subscribed to our newsletter, your detailed prep tips for this week’s meals have already landed in your inbox! These tips are designed to save you time and make meal prep seamless, so you can enjoy more of your week.
If you prefer a tangible approach to tracking your progress, download our free 21 Day Fix Meal Planner PDF. It’s perfect for keeping tabs on your container counts and water intake with good old-fashioned pen and paper. Such a helpful tool to keep you accountable!
Here’s to a week filled with delicious, healthy meals!
Looking for an extra boost of motivation and accountability? Join our thriving SUPPORTERS group on Facebook! We’re a friendly community dedicated to helping each other stay on track with meal planning, meal prep, healthy habits, and overall wellness. This month, our theme is self-care, and we’re even midway through a plank challenge – because I’m convinced my abs are in there somewhere, lol! It’s a great place to connect, share tips, and find encouragement.
Have a Quick Recipe Question?
The fastest way to get an answer to any recipe-related query is by joining my Ask the Fit Foodie group. Come join our active community where you can get immediate support and advice!
Need More Planning Help? Explore Our 21 Day Fix | Ultimate Portion Fix Resources
To further empower your healthy eating journey, we’ve compiled a list of essential resources:
- Updated 21 Day Fix Food List; Free Printable: Ensure your pantry is stocked with approved, healthy options.
- 21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]: The ultimate tool for effortless meal planning and container tracking.
- How to Calculate Container Counts for the 21 Day Fix: A clear guide to understanding your daily portion requirements.
- 21 Day Fix Snacks | Healthy Snack Ideas: Delicious and compliant snack options to keep hunger at bay.
IF YOU WANT A FULL PLAN, I HAVE EIGHT FREE COMPLETE PLANS THAT YOU CAN USE FOR YOUR WEEK:
For those who prefer a more comprehensive, week-long structure, these full plans provide all meals across all container brackets, complete with free printables. Dive into these ready-to-use resources:
- 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}
OR, TRY A RECENT Ultimate Portion Fix MEAL PLAN…
Stay up-to-date with our latest weekly meal plans, perfect for continuous inspiration and variety. These recent plans offer fresh recipes and smart strategies to keep your healthy eating exciting:
- Meal Plan & Grocery List {Week of 2/15/21} | 21 Day Fix Meal Plan | WW Meal Plan
- Meal Plan & Grocery List {Week of 2/8/21} | 21 Day Fix Meal Plan | WW Meal Plan
- Meal Plan & Grocery List {Week of 2/1/21} | 21 Day Fix Meal Plan | WW Meal Plan
- Meal Plan & Grocery List {Week of 1/25/21} | 21 Day Fix Meal Plan | WW Meal Plan
- Meal Plan & Grocery List {Week of 1/18/21} | 21 Day Fix Meal Plan | WW Meal Plan
- Meal Plan & Grocery List {Week of 1/11/21} | 21 Day Fix Meal Plan | WW Meal Plan
- Meal Plan & Grocery List {Week of 12/14/20} | 21 Day Fix Meal Plan | WW Meal Plan
THIS 21 DAY FIX EATING PLAN DOESN’T FIT WHAT YOU NEED RIGHT NOW? I’VE GOT YOU COVERED!
Don’t worry if this specific plan isn’t quite right for your current needs or preferences. We offer a vast library of over 100 weekly meal plans and grocery lists, ensuring there’s something for everyone. Explore our extensive archives to find the perfect plan to suit your tastes and dietary requirements:
100+ Weekly Meal Plans & Grocery Lists
DON’T FORGET TO CHECK YOUR INBOX!
To maximize your meal prep efficiency and ensure success, I send out exclusive step-by-step prep tips for these meal plans directly to your inbox! These tips streamline your cooking process, helping you save time and stay organized. If you haven’t already, click here to get on the list and receive your weekly dose of meal prep wisdom!
THIS WEEK’S 21 DAY FIX MEAL PLAN AND WW MEAL PLAN
Breakfast: Baked Oatmeal Jars (or try the Instant Pot Baked Oatmeal for even quicker prep!)
Start your day with these cozy and convenient Baked Oatmeal Jars. They are the perfect make-ahead breakfast, packed with wholesome goodness and customizable with your favorite fruits. Prepare them on Sunday, and you’ll have a healthy breakfast ready for multiple days of the week!
21 Day Fix: 1 YELLOW, 1/4 PURPLE, trace ORANGE (per serving) | WW: Green – 5 points, Blue – 5 points, Purple – 2 points (per serving) | [Recipe makes 4 servings]
Tip: This recipe yields 4 servings, which covers most of your week. On Friday, you can opt for a quick veggie and egg scramble with toast, or simply double the batch of oatmeal – it freezes beautifully for future busy mornings!
Groceries:
- 1 1/3 cup old fashioned rolled oats
- 1 T chia seeds
- cinnamon
- baking powder
- sprinkle of salt
- 1 cup of diced fruit (berries are a vibrant and delicious favorite)
- 1 cup of unsweetened vanilla almond milk
- 2 T maple syrup
- 1 tsp vanilla
Monday: Sausage and Lentil Soup
Warm up with a hearty bowl of Instant Pot Sausage and Lentil Soup. This incredibly flavorful and nutrient-dense soup is packed with vegetables and lean protein, making it the ultimate healthy comfort food. It’s simple to make and perfect for a chilly evening.
21 Day Fix: 1 1/3 GREEN, 3/4 RED, 1 YELLOW, 1/3 TSP (per serving) | WW: Green – 7 points, Blue – 3 points, Purple – 3 points (per serving) [Add 1 point for cheese] | [Recipe makes 6 servings]
Groceries:
- 2 tsp olive oil
- 1 lb of Italian Chicken or Turkey Sausage – choose spicy or sweet based on your preference
- 1/2 of an onion, chopped
- 1 1/2 cups of carrots, diced
- 1 1/2 cups of celery, diced
- 3 cloves of garlic, minced
- 2 cups of zucchini, diced
- 1 1/2 cups of Bob’s Red Mill dry lentils
- 6 cups of low sodium chicken stock or broth
- 2 cups of baby spinach
- fresh basil or sub dried
- Himalayan salt
- crushed red pepper (for a little kick!)
- Pecorino Romano cheese (can sub Parmesan)
Tuesday: Cheesy Zucchini Taco Skillet
Enjoy a quick and satisfying taco night with this Cheesy Zucchini Taco Skillet. It’s a fantastic one-pan meal that brings all the vibrant flavors of tacos together with the added goodness of zucchini, all topped with gooey cheese. Perfect for a busy weeknight!
21 Day Fix: 1 RED, 1 GREEN, 1/2 BLUE plus toppings (per serving) | WW: Green, Blue, Purple – 8 points (per serving) | [Recipe makes 4 servings]
Groceries:
- olive oil cooking spray
- 1 1/2 pounds of extra lean, grass-fed ground sirloin
- 1/2 chopped onion
- 1 diced bell pepper
- 2 cups of sliced zucchini (equivalent to 1 large zucchini)
- 1 tsp chili powder or our Salt Free Taco Seasoning
- 1 (14.5 oz) can of diced tomatoes or (10oz) can diced tomatoes with green chilis
- sprinkle of salt and pepper
- 2/3 cup shredded cheddar or Monterey Jack cheese
- optional taco toppings – avocado, fresh cilantro, extra cheese, a dollop of Greek yogurt for creaminess
Wednesday: Instant Pot Sausage Broccoli Pasta
This Instant Pot Sausage Broccoli Pasta is a weeknight lifesaver. It’s a complete meal cooked in one pot, combining savory Italian poultry sausage, tender broccoli, and pasta in a rich, flavorful sauce. The Instant Pot makes this dish incredibly fast and easy, perfect for those evenings when you need a delicious meal without a lot of fuss.
21 Day Fix: 1 RED, 1/2-1 GREEN, 1 YELLOW, 1/2 BLUE, 1/2 TSP (per serving) | WW: Green, Blue, Purple – 10 points (per serving) | [Recipe makes 4 servings]
Groceries:
- olive oil
- 1 lb spicy or sweet Italian poultry sausage
- 1/2 onion, chopped
- 4 cloves of garlic, minced
- 1 1/2 cups of uncooked gluten free pasta (or regular whole wheat pasta)
- 2–4 cups of fresh broccoli florets
- 2 cups of low sodium chicken broth or stock
- crushed red pepper (optional, for heat)
- 2/3 cup Parmesan cheese
Thursday: Italian Pork Chops
Savor the simple elegance of these Italian Pork Chops. Quickly pan-seared and simmered with fresh tomatoes and herbs, these chops are bursting with classic Mediterranean flavors. They’re a lean and flavorful protein option that comes together in under 30 minutes, making them ideal for a busy weeknight.
21 Day Fix: 1 RED, 1/2 GREEN, trace BLUE, 1 TSP (per serving) | WW: Green, Blue, Purple – 6 points (per serving) | [Recipe makes 4 servings]
Tip: Serve these delicious pork chops with a side of whole wheat pasta tossed with a touch of olive oil or butter and a sprinkle of Parmesan cheese. Pair with your favorite steamed or roasted vegetable for a complete and balanced meal. Keep it deliciously simple!
Groceries:
- 4 Boneless Pork Chops
- olive oil
- 1/2 pint of cherry or grape tomatoes, halved
- 1/2 diced onion
- 2 cloves garlic, minced
- dried basil
- dried oregano
- sea salt
- sprinkle of Parmesan cheese
Friday: Shrimp Scampi with Spaghetti Squash
End your week on a light yet satisfying note with Shrimp Scampi served over delicate Spaghetti Squash. This dish reimagines a classic, swapping traditional pasta for a nutrient-rich vegetable, creating a flavorful and low-carb alternative. It’s quick to prepare and feels gourmet, perfect for a Friday night treat!
21 Day Fix: 1 RED, 1 GREEN, 1/2 BLUE, 1 tsp, trace YELLOW (per serving) | WW: Green- 5 points; Blue – 4 points; Purple- 4 points (per serving) | [Recipe makes 4 Servings]
Groceries:
- 1 medium spaghetti squash, cooked and shredded
- 1 1/4 lbs of shrimp, peeled and deveined
- 1 T plus 1 tsp of butter-flavored olive oil, butter, vegan butter, or olive oil
- 1 lemon
- 4 cloves garlic, minced
- ¼ shallot, finely diced
- 2 T fresh Italian parsley, chopped
- sea or Himalayan salt
- fresh ground black pepper
- 2/3 cup organic low-sodium chicken broth
- (optional) 1 Tbsp Lemon Balsamic Vinegar (you can sub with extra lemon juice or regular balsamic for flavor)
- (optional) 1/2 slice of gluten-free or whole wheat bread, toasted for dipping
- 2/3 cup of good Parmesan cheese