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Meal Plan and Grocery List Week of October 4 2021 21 Day Fix and WW Meal Plan

Healthy Fall Meal Plan: 21 Day Fix & WW Weekly Guide (October 4, 2021) + Grocery List & Freezer Prep

Welcome to October, a truly enchanting time of year! As the leaves change and the air turns crisp, we embrace all the best parts of fall: cozy evenings by the fire, exciting pumpkin patch visits, and the thrill of football season. It’s also the perfect moment to recommit to our well-being, especially when it comes to healthy eating and efficient meal preparation. After navigating the joys of puppyhood and the back-to-school transition, I’m thrilled to be back in the swing of consistent meal planning, and it feels absolutely fantastic to prioritize these self-care steps once again. This weekly guide is designed to help you nourish your body with delicious, seasonal meals while staying on track with your 21 Day Fix or Weight Watchers (WW) goals.

Food photo collage with pink and black text on a white circle. Text says "Healthy Meal Plan & Grocery List | Week of 10/4/21"

Freezer Prep: Your Key to Stress-Free Healthy Eating

For those who follow along, you know my freezer is becoming my best friend again! This strategy is a game-changer for maintaining healthy eating habits, especially during busy weeks. Freezer prepping allows you to cook in bulk, save time, reduce food waste, and always have a nutritious option readily available. Last week, I stocked up with my Easy Chicken Veggie Soup and Hidden Cauliflower Taco Meat, both perfectly portioned in my trusty SouperCubes. I also prepared a batch of my 5-Ingredient Instant Pot Chili, freezing several portions for quick, nutritious lunches throughout the week.

This week, the plan is to add delightful Apple Muffins and hearty Zuppa Toscana to the freezer stash. The beauty of this week’s meal plan is that almost every recipe is freezer-friendly, so any leftovers will be neatly stored away, ready to save time on a future busy day. Embracing freezer prep significantly reduces food waste and ensures you always have a healthy option on hand, making it easier to stick to your 21 Day Fix or WW goals. It’s truly an investment in your future self!

Feeling inspired to tackle your own freezer prep? Check out my FREEZER PREP VIDEO on YouTube, which boasts over 2,000 views! It’s packed with practical tips on how to prepare four easy freezer meals this weekend. Don’t forget to subscribe to my channel for more helpful videos and healthy eating strategies that make healthy living simpler and more enjoyable.

Streamline Your Meal Planning: Essential Tools and Resources

To make your weekly meal planning as seamless as possible, I’ve integrated several helpful tools designed to keep you organized and on track. All five dinners and one breakfast from this plan are pre-loaded into a 7-day template meal planning spreadsheet. You simply need to add your lunches and snacks, and the spreadsheet will do the rest. This smart tool automatically adjusts container counts if you swap out ingredients, offering incredible flexibility for your 21 Day Fix journey and simplifying your portion control.

If you’re an email subscriber, keep an eye on your inbox for a detailed list of exclusive prep tips that will make your week even smoother! These tips are curated to help you efficiently prepare meals and maximize your time.

For those who prefer a more traditional, hands-on approach, a printable 21 Day Fix Meal Planner PDF is available. It’s an excellent tool for tracking your containers and ensuring adequate water intake, providing a tangible way to monitor your progress and stay accountable to your health goals.

If you’re following the 2B Mindset program, I’ve also created a dedicated 2B Mindset spreadsheet tracking tool. This simple yet effective electronic tracker allows you to record your meals and get a quick, visual overview of your week’s food choices, helping you maintain awareness and make informed decisions. Just click the link, make a copy, save it to your computer (it works best on a desktop rather than a phone), and start tracking your meals with ease.

Connect and Get Support: Join Our Community!

Looking for an extra boost of motivation and accountability on your healthy eating journey? Join my new SUPPORTERS group on Facebook! We engage in daily discussions about meal planning, effective meal prep strategies, staying on track with healthy habits, and provide mutual support throughout the week. It’s a fantastic community where you can share triumphs, ask questions, and find encouragement. As a bonus, Supporters receive a FREE itemized grocery list for each meal plan every single week, making your shopping trips even simpler! For quick recipe questions or immediate advice, the fastest way to get an answer is in my Ask the Fit Foodie group – come join our vibrant community and let’s conquer our health goals together!

Further 21 Day Fix | Ultimate Portion Fix Resources

Beyond this week’s plan, I offer a wealth of additional resources to fully support your 21 Day Fix and Ultimate Portion Fix journey:

  • Updated 21 Day Fix Food List; Free Printable: A comprehensive and current guide to help you choose the right foods.
  • 21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]: An indispensable tool for effortless container tracking.
  • How to Calculate Container Counts for the 21 Day Fix: Learn the precise method for measuring your portions.
  • 21 Day Fix Snacks | Healthy Snack Ideas: Discover delicious and compliant snack options to curb cravings.

This Week’s Healthy Fall Meal Plan: October 4, 2021

This weekly meal plan is meticulously designed to bring the comforting and vibrant flavors of fall to your table, following week 2 of my Four Weeks of Healthy Fall Meal Plans. We’ve added the delightful bonus of a delicious and healthy breakfast to kickstart your mornings. You’ll find an itemized grocery list for all five dinners within that comprehensive fall meal plan post, and you’ll just need to add the specific ingredients for our featured apple muffins. Each meal is carefully crafted to align with 21 Day Fix container counts and Weight Watchers (WW) points, making healthy eating both delicious and entirely manageable for your busy lifestyle.

Weekly Meal Plan & Grocery List: October 4th

Breakfast: Healthy Apple Muffins with Hard Boiled Eggs or Turkey Bacon

Start your day with these delicious, gluten-free, and dairy-free apple muffins. They’re packed with seasonal apple flavor and make for an excellent grab-and-go breakfast option, perfect for busy mornings. Pair them with hard-boiled eggs or turkey bacon for added protein, ensuring you stay full and energized throughout the morning. These muffins are also fantastic for making ahead and freezing, saving you precious minutes during the week.

Muffins – 21 Day Fix: 1/2 YELLOW, 1/4 PURPLE, 1 TSP, 2 sweetener TSP (per muffin) | WW: Green, Blue, Purple – 5 points (per muffin) | [Recipe makes 12 muffins]

Grocery List:

  • ¼ cup melted coconut oil, avocado oil, or extra virgin olive 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
  • ground cinnamon
  • pumpkin pie spice (can sub allspice or omit)
  • 1 tsp baking soda
  • 1 tsp baking powder
  • ½ tsp salt
  • 1 ½ cups finely diced apples
  • 12 parchment liners
  • 1 T raw sugar with optional dash of cinnamon
  • eggs or turkey bacon

Monday: Sweet Potato and Black Bean Chili

Kick off your week with a hearty and flavorful chili that perfectly embodies fall comfort. This Sweet Potato and Black Bean Chili is packed with nutritious vegetables, lean ground turkey, and a blend of aromatic spices, making it a wholesome and satisfying meal. It’s an ideal dish for meal prepping as it tastes even better the next day and freezes beautifully for future enjoyment. Enjoy a bowl that’s both satisfying and guilt-free, providing a warm welcome to cooler evenings.

21 Day Fix: 1 GREEN, 1 RED, 1 YELLOW, 1/2 TSP, optional BLUE (per serving) | WW: Green – 6 points, Blue – 3 points, Purple – 1 point (per serving) | [Recipe makes 6 servings]

Grocery List:

  • 4 tsp olive oil
  • 1 ½ pounds of ground turkey
  • 1 small or ½ large onion
  • 3 cloves of garlic
  • 1 can of black beans
  • 1 14.5 oz can of fire roasted tomatoes
  • 2 cups of kale
  • 2 med/large sweet potatoes (about 4 cups)
  • 2+ cups of chicken stock
  • Salt Free Taco Seasoning
  • chili powder
  • cayenne (optional)
  • salt and pepper
  • optional add-in: maple syrup
  • optional toppings: cheddar cheese, cilantro, chives, avocado

Tuesday Main: Baked Lemon Garlic Chicken

This Baked Lemon Garlic Chicken is a wonderfully simple yet intensely flavorful dish that’s perfect for a weeknight dinner. The bright acidity of fresh lemon combined with fragrant garlic infuses the tender, boneless, skinless chicken thighs, creating a satisfying and healthy main course. It cooks up quickly in the oven, minimizing active cooking time and making it an excellent choice when you need a delicious meal without a lot of fuss. It pairs perfectly with the Instant Pot Loaded Cauliflower Mash suggested as a side, offering a complete and balanced meal.

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

Grocery List:

  • 1 1/4 lb boneless, skinless chicken thighs
  • 1 T extra virgin olive oil
  • 4 garlic cloves
  • 1 lemon
  • 1 teaspoons fresh thyme (can sub 1/4 teaspoon dried)
  • 2 teaspoons maple syrup (can sub honey)
  • Red chili flakes
  • Coarse kosher salt
  • Ground black pepper

Tuesday Side: Instant Pot Loaded Cauliflower Mash

Enjoy a healthier and equally delicious twist on classic comfort food with this Instant Pot Loaded Cauliflower Mash. It offers all the creamy, savory goodness of loaded mashed potatoes but with significantly fewer carbs and more nutrient-rich vegetables. The Instant Pot makes preparation quick and easy, resulting in a perfectly tender and flavorful mash that beautifully complements any main dish. Topped with crispy turkey bacon, melted cheese, and fresh chives, it’s a satisfying and guilt-free side dish you’ll want to make again and again.

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

Grocery List:

Mash

  • 8 slices of turkey bacon
  • 1 head of cauliflower
  • 2 T Parmesan cheese
  • 4 tsp butter
  • salt
  • fresh chives
  • ⅔ cup of shredded cheddar cheese
  • 1 cup water or broth

Wednesday: Pumpkin Pasta with Spicy Sausage

Embrace the quintessential flavors of autumn with this rich and creamy Pumpkin Pasta with Spicy Sausage. The earthy sweetness of pumpkin puree combined with the delightful kick of spicy Italian turkey or chicken sausage creates a wonderfully balanced and comforting meal. Fresh spinach adds a vital boost of greens, making this a wholesome and incredibly satisfying dinner option. It’s a fantastic way to incorporate seasonal ingredients into your healthy meal plan, offering a gourmet experience at home.

21 Day Fix: 1 1/2 YELLOW, 1 RED, 1 GREEN, 1/2 BLUE, 1 tsp (per serving) | WW: Green, Blue, Purple – 11 points (per serving) | [Recipe makes 4 servings]

Grocery List:

  • 2 tsp vegan or clarified butter (ghee)
  • 2 tsp olive oil
  • 1/2 cup diced onion
  • 2 cloves of garlic
  • 1 lb spicy Italian turkey or chicken sausage or use thisrecipe to make your own
  • 1 cup pumpkin puree
  • 1 1/2 cups of chicken broth
  • 1/3 cup of full fat coconut milk
  • salt
  • 2 1/2 cups of chopped baby spinach
  • 1/3 cup of a good quality parmesan or pecorino romano
  • 3 cups of cooked gluten free or whole grain pasta (2 cups raw for IP)

Thursday: Zuppa Toscana

Warm up your Thursday evening with a healthy and incredibly comforting rendition of Zuppa Toscana. This recipe captures all the classic, beloved flavors – spicy sausage, tender potatoes, and vibrant kale – simmered in a nourishing broth. Made wonderfully creamy with full-fat coconut milk for a dairy-free option, it’s a hearty soup that feels indulgent but fits perfectly within your healthy eating guidelines. A perfect, soul-warming dish for a chilly fall evening, this soup is sure to become a family favorite.

21 Day Fix: 1 RED, 1 YELLOW, 2/3 GREEN, 1/3 BLUE (per serving) | WW: Green – 7 points, Blue – 7 points, Purple – 6 points (per serving) | [Recipe makes 6 servings]

Grocery List:

  • 2 tsp olive oil
  • 1 1/3 lb spicy chicken or turkey sausage
  • 1/2 of a large onion
  • 3 cloves of garlic
  • 3 cups of cubed baby potatoes
  • 1/2 cup of roasted red peppers
  • 4 cups of organic, low sodium chicken stock (can sub broth)
  • 3 cups of chopped kale (you can add more if you want)
  • 1/3 – 2/3 cup of full fat coconut milk (I used 2/3 cup; 1/3 cup for WW)
  • salt
  • crushed red pepper
  • optional fresh basil for garnish

Friday Main: Pork Chops with Goat Cheese Butter

Elevate your Friday dinner with these succulent Pork Chops with Goat Cheese Butter. The tangy, creamy goat cheese butter melts deliciously over the perfectly cooked, tender pork chops, adding an incredible depth of flavor that feels gourmet yet is surprisingly simple to prepare. This elegant dish makes for a special and satisfying end to your meal-planned week, offering a delightful combination of textures and tastes. It’s a wonderful way to enjoy a sophisticated meal that still fits your healthy eating parameters.

21 Day Fix: 1 RED, 1/4 BLUE, 1 TSP (per serving) | WW: Green, Blue, Purple – 9 points (per serving) | [Recipe makes 4 servings]

Grocery List:

  • olive oil
  • olive oil cooking spray
  • 1 Tablespoon unsalted butter
  • 1 lemon
  • Himalayan or sea salt
  • black pepper
  • 1/3 cup of goat cheese
  • 4 (4-oz.) boneless pork chops
  • fresh or dried parsley (optional)

Friday Side: Warm Honey Roasted Butternut Squash Salad

This Warm Honey Roasted Butternut Squash Salad is the quintessential fall side dish, bursting with seasonal flavors. Sweet and tender butternut squash, roasted to perfection with a hint of honey, is beautifully tossed with tart fresh cranberries and creamy crumbled goat cheese. It’s a vibrant, flavor-packed accompaniment that not only complements the pork chops wonderfully but also adds a festive touch to your meal. This side dish is both visually appealing and incredibly nutritious, a perfect addition to any fall spread.

21 Day Fix: 1 GREEN, 1 tsp, trace BLUE, trace PURPLE (per serving) | WW: Green, Blue, Purple – 2 points (per serving) | [Recipe makes 6 servings]

Grocery List:

  • 6 cups of peeled and chopped butternut squash
  • olive oil cooking spray
  • olive oil
  • salt, pepper, and garlic powder
  • 1 cup fresh cranberries (Out of season? Readers have reported that blueberries are an amazing sub!)
  • 2 T honey
  • ¼ cup of crumbled goat cheese
  • cinnamon
  • (optional) fresh or dried parsley

Looking for More Healthy Meal Plans?

If this week’s plan has inspired you to continue your healthy eating journey, or if you’re looking for different options to suit your taste and schedule, I offer an extensive library of free resources:

Ten Free Complete 21 Day Fix Meal Plans:

Explore these comprehensive meal plans, each offering a full week of breakfast, lunch, and dinner ideas, complete with container counts and printable lists:

  • 21 Day Fix Meal Plan Vol. 10 {All Meals | All Brackets | Free Printables}
  • 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}

Recent Portion Fix Meal Plans:

Dive into recent weekly meal plans that adhere to the Portion Fix guidelines, offering fresh ideas and delicious recipes to keep your meals exciting and healthy:

  • Meal Plan & Grocery List {Week of 9/20/21} | 21 Day Fix Meal Plan | WW Meal Plan
  • Meal Plan & Grocery List {Week of 9/13/21} | 21 Day Fix Meal Plan | WW Meal Plan
  • Meal Plan & Grocery List {Week of 9/6/21} | 21 Day Fix Meal Plan | WW Meal Plan
  • Meal Plan & Grocery List {Week of 8/30/21} | 21 Day Fix Meal Plan | WW Meal Plan

Explore Over 100 Weekly Meal Plans:

If you need even more variety, our comprehensive archive of 100+ Weekly Meal Plans & Grocery Lists has you covered for any season or dietary preference. Finding the perfect healthy eating plan has never been easier, ensuring you always have fresh inspiration at your fingertips!

Don’t Miss Out on Exclusive Prep Tips!

Ensure you get the most out of your meal planning by signing up for my weekly email! I send out exclusive step-by-step prep tips specifically tailored for these meal plans directly to your inbox, helping you stay organized, efficient, and motivated throughout your week. Join today to unlock these valuable insights!

Wishing you a delicious, well-planned, and healthy week ahead!