Effortless Healthy Weekly Meal Plan: Delicious, Husband-Approved Recipes (21 Day Fix & WW Friendly)
Kickstart a nutritious and delicious week with our **Healthy Weekly Meal Plan**, specially curated with husband-approved meals in honor of Father’s Day! This comprehensive plan includes balanced options for breakfast, lunch, and five satisfying dinners, ensuring a fantastic and stress-free week in the kitchen. Plus, we’ve included all the essential details like 21 Day Fix Containers, Weight Watchers (WW) points, and a convenient meal planning spreadsheet to make healthy eating easier than ever. Get ready to enjoy wholesome, flavorful meals that the whole family will love!
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Curated Healthy Meal Plan for the Week
This week’s meal plan is a special tribute, featuring many beloved dishes of my husband, the official taste tester of our blog. His seal of approval guarantees these recipes are not only healthy but incredibly flavorful and satisfying. Get ready for a week filled with delicious, wholesome meals!
We’re kicking things off with incredibly flavorful Crab Cakes on Sunday. These aren’t just for a special occasion; they’re so good that having them again as leftovers on Monday over fresh greens with a side of Copycat Rice a Roni is a delightful treat. For our 21 Day Fix followers, if you have an extra orange container to spare, you absolutely must try this zesty lemon aioli dipping sauce. It elevates the crab cakes to a whole new level of deliciousness!
Another one of his top picks, and a fantastic option for breakfast or even a sweet treat, is the Pancakes with Caramelized Banana & Walnuts. I’ll be prepping a batch of these for the week ahead, and some will even go into the freezer for quick, healthy breakfasts on busy mornings. My kids enjoy them plain or with a sprinkle of chocolate chips, making them versatile for the whole family’s preferences.
For a refreshing and nutrient-packed lunch, I’ve included our popular Ramen Noodle Salad. The dressing for this salad is truly a standout, and the salad itself is an excellent way to effortlessly boost your daily vegetable intake – don’t hesitate to load it up with all your favorite fresh veggies! A quick note for our 21 Day Fix enthusiasts: refer to the accompanying spreadsheet for specific modifications to the salad, which may vary depending on your individual container bracket. This ensures you stay perfectly on track with your portion goals.
Introducing Fit Healthy Meal Plans: Your New App!
For those looking to streamline their healthy eating journey even further, we are thrilled to announce the launch of our Brand New Meal Planning App called Fit Healthy Meal Plans! This innovative app is designed to transform your meal planning experience, taking inspiration from our popular weekly plans and allowing you to fully customize them to fit your unique preferences and dietary needs. It truly is a game-changer for anyone committed to meal planning and healthy living.
With the Fit Healthy Meal Plans app, you can effortlessly adjust recipes, swap out ingredients, and automatically generate a personalized grocery list based on your selections. This level of customization ensures that your meal plan is perfectly aligned with your health goals, taste buds, and schedule, making the entire process efficient and enjoyable. Say goodbye to guesswork and hello to organized, delicious eating!
Ready to discover how this app can revolutionize your kitchen? Click here to learn more about the Fit Healthy Meal Plans app. We’re confident you’ll love its features and flexibility. Should you have any questions as you explore, please don’t hesitate to reach out – we’re here to help you make the most of your healthy lifestyle.
App Users, take note! We are continuously expanding our “Summer Favorites” category within the app. This section is an invaluable resource for warm-weather inspiration, whether you need a crowd-pleasing dish for a potluck, a quick and easy recipe for a casual summer gathering, or just fresh ideas to beat the heat. You can find these seasonal delights and many more exciting recipes directly on the Fit Healthy Meal Plans app!
Understanding Our Weekly Meal Plans
For those who are new to our weekly meal plans, or transitioning from following full daily plans, each week typically features five thoughtfully planned dinners, a consistent breakfast option, and a versatile lunch suggestion. This structure offers a balance between guidance and flexibility, empowering you to embrace healthy eating without feeling rigidly constrained.
These weekly plans are meticulously designed to be highly adaptable, catering to a variety of needs while remaining fully compliant with the guidelines of the 21 Day Fix containers and also providing accurate Weight Watchers points. Our philosophy centers on healthy eating, emphasizing the importance of portion control and prioritizing whole, unprocessed foods. This approach not only supports weight management but also fosters a more vibrant and healthy lifestyle.
Whether you’re deeply committed to a specific program like 21 Day Fix or Weight Watchers, or simply looking for inspiration to incorporate more wholesome and delicious meals into your routine, these plans are crafted for you. They offer a simple, effective pathway to achieving your nutritional goals, making healthy choices an enjoyable and sustainable part of your everyday life.
Seamless Meal Prep: Your Grocery List and Prep Tips
Successful meal prepping is the cornerstone of a smooth, stress-free week, ensuring you have healthy options readily available and can stick to your eating goals. To help you achieve this effortlessly, a comprehensive grocery list tailored to this week’s meal plan, along with invaluable printable prep tips, is exclusively available in my weekly email for all our dedicated email subscribers!
These detailed prep tips are designed to make your time in the kitchen significantly more efficient. They guide you through the optimal order of tasks, suggest smart ways to batch cook, and offer clever shortcuts to save you precious time during your busiest days. Following these tips will ensure that your ingredients are organized, your meals come together quickly, and you experience a much smoother week in the prep department.
It’s never too late to enhance your meal planning toolkit! If you haven’t yet joined our community of email subscribers, now is the perfect time. You’ll gain instant access to these essential resources, including the detailed grocery lists and practical prep strategies, all absolutely free. Simply click this link to sign up today and start enjoying a more organized, delicious, and healthy week!
Tailored for 21 Day FIX | Portion Fix Enthusiasts
For our dedicated 21 Day Fix and Portion Fix community, we’ve made meal tracking incredibly straightforward! All five dinners and the featured breakfast for the week are pre-loaded into a user-friendly meal planning spreadsheet, ready for you here. This means a significant portion of your planning is already done, helping you visualize your containers and stay compliant with ease.
To complete your full day’s nutrition, simply add in your preferred lunch options and any necessary healthy snacks. The spreadsheet allows you to make any personal adjustments needed to perfectly align with your specific container brackets and daily targets. A helpful tip: once you click the spreadsheet link, remember to make a copy and save it to your computer for optimal functionality. Please note that the spreadsheet may not work as effectively when accessed directly from a phone.
We understand that everyone has their preferred planning method. If you’re someone who finds comfort and clarity in pen and paper, we have excellent printable resources available to support your journey:
- The 21 Day Fix Meal Planner PDF offers a tangible way to map out your meals and track your containers throughout the week.
- For those following the 2B Mindset program, our 2B Mindset spreadsheet tracking tool provides a dedicated space to record your “Water First, Veggies Most” progress and other vital metrics.
These tools are designed to complement your efforts, making healthy eating and fitness goals more achievable and enjoyable for everyone in the 21 Day Fix and Portion Fix community.
Guidance for Weight Watchers (WW) Community
To better serve our Weight Watchers (WW) community, we are actively working on a comprehensive update to convert every single recipe on our site to the new WW points system. We understand the importance of having accurate and readily available point values to effectively track your progress and make informed food choices.
You’ll notice that some of our recipes currently feature a direct link that allows you to calculate your personal points, providing a customized experience based on your individual plan. For other recipes, the updated points are already clearly listed within the recipe card. In both instances, to find the most current WW points information, simply navigate to the recipe card on each respective blog post and look for the details conveniently located in the “notes” section.
We appreciate your patience and understanding as our team diligently works to adapt all recipes to the latest WW system. Our goal is to provide you with seamless, up-to-date information that empowers you on your wellness journey. Thank you for bearing with us during this transition, and please know that we are committed to making healthy eating as simple and accessible as possible for all Weight Watchers members.
Frequently Asked Questions (FAQs) About Meal Planning
For a clear, bird’s-eye view of your entire week’s meal plan, including all breakfasts, lunches, and dinners, we’ve created a handy overview. You can see how the whole week fits together on the 6.19.23 Meal Plan at a Glance Spreadsheet. This visual tool helps you understand the flow of meals, identify potential prep times, and make any personal adjustments necessary. For the best user experience and full functionality, we recommend clicking the spreadsheet link, making a copy when prompted, and saving it directly to your computer. Please note that using it directly on a phone may limit some features.
This week, we’re featuring the delicious Ramen Noodle Salad, and trust me, you’ll fall in love with its incredible dressing! This salad isn’t just tasty; it’s a fantastic and flexible way to pack in plenty of nourishing vegetables, making it easy to hit your daily greens goal. Feel free to load it up with your favorites! For our 21 Day Fix followers, please remember to consult the spreadsheet for specific modifications to the salad, as these may vary based on your individual container bracket. Beyond this week’s suggestion, if you’re looking for more diverse lunch ideas, I highly recommend checking out our popular post: 35+ High Protein Lunch Ideas. It’s packed with inspiration to keep your midday meals exciting and nutritious!
When I approach meal planning, I always follow a strategic order: first, I plan my dinners, as these often form the backbone of the week. Next, I move on to breakfast, then lunch. Finally, and crucially, I fill in my snacks for the day. This method allows me to allocate my remaining macros, Weight Watchers points, or 21 Day Fix containers efficiently, ensuring that my snacks complement my main meals and help me meet my daily nutritional targets without overdoing it. For a wealth of creative and healthy snack ideas that align perfectly with various eating plans, including container and point values, our Healthy Snack Ideas | 21 Day Fix Snacks post is an invaluable resource. It’s designed to give you plenty of inspiration for those in-between meal moments, helping you make smart choices with any leftover containers, points, or macros you have after planning the rest of your day!
Maintaining your healthy eating habits through the weekend is just as important for optimal results, especially when following programs like 21 Day Fix. While our healthy weekly meal plan focuses on the weekdays, you’ll likely find yourself with some delicious leftover meals and ingredients by the time Saturday rolls around. To minimize food waste and keep your healthy momentum going, we highly recommend taking a quick inventory of your fridge and pantry at the end of the week. This helps you identify what needs to be used up and allows you to create a flexible plan for your weekend meals. Many people enjoy treating themselves to healthy takeout one night – think vibrant salads topped with grilled protein or a satisfying slice of veggie pizza. For even more inspiration and practical advice on keeping your weekend meals healthy and enjoyable, be sure to explore our helpful Healthy Weekend Meals post. It’s packed with ideas to make your Saturdays and Sundays both delicious and nutritious!
You are in luck! We understand that sometimes, you need a complete, done-for-you solution. That’s why we’ve meticulously crafted and made available 17 FREE and FULL 21 Day Fix Meal Plans, perfectly designed for all calorie brackets. These comprehensive plans take all the guesswork out of healthy eating, providing you with a structured guide for every meal of the day, from breakfast to dinner, along with recommended snacks. Each plan is carefully balanced to meet the 21 Day Fix container requirements for specific calorie ranges, ensuring you get optimal nutrition and stay on track with your fitness goals. Simply choose the plan that aligns with your calorie bracket, and you’ll have a ready-to-go roadmap for a week of delicious, portion-controlled meals. It’s the ultimate resource for anyone seeking a structured and effortless approach to their 21 Day Fix journey!
Your Delicious Weekly Lineup
Here’s a closer look at the fantastic recipes that will make up your healthy and satisfying week. Each meal is designed to be flavorful, nutritious, and easy to prepare, perfect for keeping your healthy eating goals on track. Get ready to dive into these husband-approved dishes!
Groceries:
- 1 1/2 cups Bob’s Red Mill Gluten Free 1-1 Baking Flour
- 2 teaspoons baking powder
- 1 teaspoon baking soda
- ½ teaspoon salt
- 4 teaspoons maple syrup
- 1 1/3 cup unsweetened vanilla almond milk
- 2 teaspoons vanilla extract
- 3 eggs
- 2 tablespoons butter, vegan butter, or ghee melted; I used dairy free plus 3 tsp butter for cooking the pancakes
- coconut oil cooking spray
- 3 ripe bananas sliced
- 8 walnut halves chopped up small
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Groceries:
For the dressing
- 1/2 cup olive or avocado oil
- 3/4 teaspoon sesame oil
- 3 tablespoons rice vinegar or sub apple cider vinegar
- 2 1/2 tablespoons honey
- 1 1/2 tablespoons coconut aminos or sub low sodium soy sauce
- Sprinkle salt
- 1 teaspoon grated ginger optional, but highly recommended
For the salad
- 2 brown rice ramen noodle cakes crumbled (should equal 1 cup or 200 calories)
- 16 ounce coleslaw mix (shredded cabbage)
- 2/3 cup sliced almonds
- 1 cup shelled frozen edamame thawed
- 1 cup shredded matchstick carrots
- 4 scallions thinly sliced
- 1 cup canned mandarin orange segments rinsed and drained (or sub diced mandarins or mangos)
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Groceries:
- 2 teaspoons extra-virgin olive oil
- Olive oil spray
- 2 teaspoons butter or ghee
- 1/2 small onion finely minced
- 3 cloves garlic finely minced
- 1 pound jumbo lump crabmeat
- 1 cup fresh bread crumbs Use Gluten-free bread for GF Crab cakes
- 1 1/2 tablespoons mayonnaise
- 1 teaspoon old bay seasoning
- 1 large egg white
- 1/2 lemon juiced
- 1-2 tablespoons freshly chopped cilantro leaves or chives
- 1/2 teaspoon salt
- Pepper
- Lemon wedges for garnish
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Groceries:
- 4 teaspoons butter or vegan butter divided
- ¼ cup gluten free spaghetti broken up into small pieces
- 1 cup brown rice
- 1 ¼ cup low sodium chicken broth or stock
- ½ teaspoon minced dried onion
- ½ teaspoon garlic powder
- ¼ teaspoon turmeric
- ¼-½ teaspoon salt
- ½ teaspoon dried parsley
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Groceries:
For the Tacos
- 1.5 lbs flank steak trimmed of any fat and sliced thin – about 1/2 inch strips
- 1 lime
- 2 tsp olive oil
- 2 cloves garlic minced
- 1 tablespoon salt free taco seasoning
- 10 oz. can of diced tomatoes with green chilies
- salt to taste
- 2 tbsp cilantro
- 1 package corn tortillas warmed
- Optional toppings: avocado, cilantro, plain Greek yogurt
For the Cilantro Lime Slaw
- 2 cups coleslaw mix or chop your own cabbage
- 1/4 red onion cut into skinny strips
- 1/2 jalapeno diced and seeds removed
- 2 tbsp cilantro
- 1 lime
- 1-2 tsp maple syrup or honey
- chili powder optional
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Groceries:
- 1/2 teaspoon salt
- 1 tablespoon brown sugar
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon chili powder
- Sprinkle pepper
- 1 lb boneless skinless chicken thighs
- 1 teaspoon olive oil or olive oil cooking oil spray
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Groceries:
- 6 large Yukon Gold Potatoes
- 1 cup chicken broth or water
- 3 cloves garlic minced
- 4 teaspoons gluten free flour or whole wheat flour
- 4 teaspoons vegan butter butter, or ghee
- 1 cup unsweetened original almond milk or sub 1% milk
- 2 cups shredded extra sharp cheddar cheese
- 2 tablespoon Pecorino Romano Cheese
- Himalayan salt + pepper
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Groceries:
- 2 -3 large zucchini and/or yellow squash sliced into half moons
- 2 teaspoon olive oil
- Salt and pepper
- Optional garnish Parmesan cheese and fresh herbs make a great garnish to finish off your side dish!
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Groceries:
- 2-3 cloves of garlic chopped
- 1 shallot diced
- Olive oil cooking spray
- 3 teaspoons olive oil divided
- 1 ½ cups short grain brown rice
- ½ teaspoon salt
- ¼ cup dry white wine optional, can replace with extra broth
- 2 3/4 cups chicken broth or veggie broth
- 1 bunch thin asparagus spears woody ends cut off and the remaining stem chopped into thirds
- 8 oz baby portabella mushrooms
- 1 1/2 lb large shrimp raw, cleaned and deveined
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest divided use
- ½ cup parmesan cheese
- 1 tablespoon butter
- 1 cup fresh spinach chopped
- Garnish – fresh parsley or basil
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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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