Ultimate Healthy Meal Plan for Memorial Day Weekend & Summer: Easy Prep & Delicious Recipes
Are you searching for a **Healthy Meal Plan** that simplifies your Memorial Day Weekend and sets a delicious tone for the summer? Look no further! This comprehensive meal plan provides easy-to-follow ideas for breakfast, lunch, and five dinners, all designed for minimal prep to ensure you enjoy your holiday week without stress. As an added bonus, we include guidance for 21 Day Fix Containers and Weight Watchers (WW) points, along with a handy meal planning spreadsheet to keep you organized.
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Embrace a Healthy Memorial Day Weekend & Beyond
If you’re fortunate enough to have a long Memorial Day weekend, we sincerely hope you make the most of it! Here, the weather promises to be fantastic, perfectly setting the stage for embracing the summer spirit. This is a wonderful opportunity to relax, recharge, and enjoy delicious, healthy meals without feeling overwhelmed by meal prep.
Long weekends often mean more time at home, which for many, includes more time in the kitchen. If you love to bake, our delightful banana oatmeal blender muffins are an excellent way to utilize that extra time. They’re not just incredibly tasty; they’re also a fantastic meal prep breakfast option, and even the kids can get involved in making them!
This week’s meal plan is designed with maximum ease and flavor in mind, perfect for those busy days that still fill our schedules even during holiday weeks. We understand that life can get hectic, so we’ve incorporated smart shortcuts:
- **Chicken Prep Made Easy:** The plan features a Crock Pot or Instant Pot Whole Chicken. If time is truly short, don’t hesitate to substitute a store-bought rotisserie chicken. It’s a simple swap that saves significant time and effort without compromising taste.
- **Effortless Fruit Prep:** For recipes like the Fish Tacos with Mango Salsa and the vibrant Avocado Mango Salad, pre-sliced mango is a game-changer. Utilizing pre-cut ingredients from your grocery store can significantly reduce your prep time, making healthy eating more accessible.
Remember, don’t be afraid to leverage available resources to make your week run smoothly. Our goal is for you to enjoy a delicious, healthy, and stress-free week!
Introducing the Fit Healthy Meal Plans App
For an even more customized and convenient meal planning experience, we are thrilled to introduce our Brand New Meal Planning App: Fit Healthy Meal Plans! This innovative app takes our weekly meal plan inspiration and empowers you to completely customize your own personalized plan and generate an instant grocery list. It’s truly a game-changer for anyone committed to effective and efficient meal planning.
Click here to learn more about the app and its features. We encourage you to explore how it can transform your meal prep routine. If you have any questions after reading, please don’t hesitate to reach out – we’re here to help!
App Users – Exciting New Category Alert! We’ve just launched, and are continuously expanding, our “Summer Favorites” category within the app. This is the perfect place to discover delicious and healthy dishes for your Memorial Day Weekend cookouts, backyard BBQs, and all your upcoming summer gatherings. Find these seasonal recipes and so much more on the Fit Healthy Meal Plans app!
Understanding This Flexible Meal Plan
If you’re transitioning from following our full, pre-designed meal plans and are new to our weekly meal plan format, here’s what you can expect: each week, we provide a detailed plan that includes five wholesome dinners, a delicious breakfast option, and a versatile lunch suggestion. This structure offers a balanced approach to healthy eating while allowing for more flexibility in your daily choices.
These weekly plans are meticulously crafted to align with the 21 Day Fix container system, making portion control straightforward and intuitive. Additionally, we’ve included Weight Watchers (WW) points for each recipe to cater to those following the WW program. This plan is ideally suited for anyone dedicated to healthy eating, mindful portion control, prioritizing whole and unprocessed foods, and cultivating a sustainable healthy lifestyle. It’s about making nourishing choices enjoyable and manageable every day.
Simplifying Your Week: Grocery List and Prep Strategies
To truly streamline your healthy eating journey, we offer invaluable resources designed to make your week significantly smoother. Our detailed grocery list, perfectly tailored to this meal plan, can be found in my weekly email for all subscribers. This comprehensive list takes the guesswork out of shopping, ensuring you have all the necessary ingredients on hand.
Beyond just ingredients, our weekly email also includes printable prep tips specifically for these meal plans. These tips are invaluable for getting ahead, reducing daily cooking time, and making your week go incredibly smoothly in the prep department. Imagine having ingredients pre-chopped, sauces ready, and proteins marinated – it makes a huge difference! It’s never too late to enhance your meal planning routine; you can easily become an email subscriber and gain access to these fantastic, free resources. Just click the link here to sign up – it’s completely FREE!
Special Guidance for 21 Day FIX | Portion Fix Followers
For our dedicated 21 Day Fix and Portion Fix community, we’ve made meal planning incredibly simple. All five of this week’s dinners and the planned breakfast are conveniently pre-loaded into a dedicated meal planning spreadsheet, which you can access here. This ready-to-use tool provides a clear overview of your container counts for the main meals, giving you a strong foundation for your week.
To personalize your plan, simply add your preferred lunch options and any necessary snacks to meet your daily container goals. Feel free to make any other adjustments needed to align with your specific calorie bracket and preferences. **Important Note:** To ensure the best functionality and to preserve the original template, please click the spreadsheet link, then make a copy when prompted, and save it directly to your computer. Accessing it directly on a phone may limit certain features or editing capabilities.
If you prefer a more traditional approach with pen and paper, we’ve got you covered with these helpful printable resources:
- Printable 21 Day Fix Meal Planner PDF
- 2B Mindset spreadsheet tracking tool (for those following the 2B Mindset program)
Tailored for Weight Watchers Meal Plan Followers
We are actively working to update every recipe on our site to reflect the most current Weight Watchers (WW) points system. We understand the importance of accurate tracking for your journey. Currently, some recipes will feature a convenient link that allows you to calculate your personal points, providing a customized experience. Other recipes already have the updated WW points clearly listed within their details.
In both scenarios, you will consistently find the relevant WW points information in the “notes” section located on the recipe card of each individual blog post. We truly appreciate your patience and understanding as we diligently adapt to the new system, ensuring all our content fully supports your Weight Watchers goals. We are committed to providing you with the most up-to-date and helpful information possible.
Frequently Asked Questions (FAQs)
For a comprehensive overview of your entire week’s meal plan, including all breakfasts, lunches, and dinners, simply access the 5.29.23 Meal Plan at a Glance Spreadsheet. This spreadsheet is designed to give you a clear, consolidated view, helping you organize your shopping and prep. For the best user experience and to ensure you can make any personal edits, please click the spreadsheet link, make a copy when prompted, and save it to your computer. While accessible on a phone, editing and overall functionality are often superior on a desktop or laptop.
This week, we highly recommend our Healthy Chicken Lettuce Wraps as a fantastic and light lunch option! They are quick to prepare and incredibly flavorful. A little secret: they’re also delicious enjoyed cold, making them perfect for on-the-go meals. For those seeking even more variety and protein-packed inspiration, explore our popular post featuring 35+ High Protein Lunch Ideas, which offers a wide array of choices to keep your midday meals exciting and nutritious.
When it comes to meal planning, our strategy always begins with the most substantial meals: dinners, followed by breakfast, and then lunch. Once these primary meals are established, we then strategically fill in our snacks for the day. This approach ensures you effectively utilize your remaining macros, Weight Watchers points, or 21 Day Fix containers. Our post on Healthy Snack Ideas | 21 Day Fix Snacks is an excellent resource, providing a wealth of inspiration to help you choose snacks that perfectly complement your daily targets and keep you satisfied.
Maintaining your healthy eating habits, even on Saturdays and Sundays, is crucial for achieving optimal results, especially when following structured plans like the 21 Day Fix. After diligently adhering to this healthy weekly meal plan, you’ll likely find yourself with some delicious leftovers and a few lingering ingredients. To effectively minimize food waste and extend your healthy eating into the weekend, we recommend taking a quick inventory of your fridge and pantry. Based on what you have, create a flexible plan for your weekend meals. Many people enjoy the convenience of healthy takeout on one of the nights – consider options like vibrant salads topped with grilled protein or a satisfying slice of veggie pizza. For even more inspiration and practical tips, consult our helpful Healthy Weekend Meals post.
You’re in luck! We understand that sometimes you need a complete, ready-to-go solution. That’s why we’ve developed 16 FREE and FULL 21 Day Fix Meal Plans, meticulously designed for all different calorie brackets. These comprehensive plans meticulously lay out every single meal, ensuring you have a perfectly balanced and portion-controlled menu from morning to night. Simply choose the plan that aligns with your calorie needs, and you’re all set to embark on a structured and successful healthy eating journey.
This Week’s Delicious & Healthy Plan
Get ready for a week of flavorful and nourishing meals with minimal fuss! Below, you’ll find a detailed breakdown of this week’s plan, featuring breakfast, lunch, and five satisfying dinners. Each recipe is linked for easy access to full instructions and ingredient lists.
Groceries:
- 2 cups Bob’s Red Mill Gluten Free Old Fashioned Rolled Oats for higher protein, use Protein oats and/or sub 1/2 cup of the oats for vanilla protein powder.
- ½ teaspoon salt
- 1 teaspoon gluten-free baking soda
- ½ teaspoon ground cinnamon
- 1/2 cup unsweetened applesauce for higher protein, swap with Greek yogurt
- 1/4 cup honey or maple syrup
- 2 eggs
- 1 cup mashed ripe bananas about 3 medium or 2 large bananas – and get them super ripe and sweet
- ¼ cup unsweetened vanilla almond milk for higher protein, swap with Greek yogurt
- 1 teaspoon vanilla extract
- Cooking oil spray
Optional Toppings
- Dark chocolate chips
- Blueberries
- Diced strawberries
- Dced bananas
- Walnuts
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Groceries:
For sauce:
- 1 tablespoon maple syrup
- 2 teaspoons white wine vinegar
- ⅓ cup coconut aminos
- 1 tablespoon peanut butter or almond butter
- 1 teaspoon sesame oil
- 1-2 tablespoons minced ginger I do 2+
- 1 clove garlic
For chicken mixture:
- 1 lb lean ground chicken WW, use 98% FF
- 2 teaspoon olive oil
- ½ small yellow onion diced
- 1 1/2 cups diced baby bella mushrooms about 5 oz
- 4 oz water chestnuts drained rinsed and diced (1/2 can)
- 2 cloves garlic minced
- 1 tablespoon green onion diced
- 1 tablespoon fresh cilantro
- Bibb/butter lettuce
- Sambal Oelek chili paste/sauce optional
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Groceries:
Burger Sauce
- 4 tablespoons ketchup look for an organic naturally sweetened ketchup (if keto, use a no sugar ketchup)
- 2 tablespoons yellow mustard
- 2 teaspoons mayo
Burgers
- 1 1/4 lb lean ground beef I prefer ground chuck
- 4 teaspoons olive oil
- Coarse kosher or sea salt
- Dill burger pickles
- Iceberg or romaine lettuce for wrapping burger or your favorite gluten free or whole wheat burger bun
- Sliced cheddar cheese
- Additional toppings: onions, tomatoes, bacon whatever you love! I happen to like a more plain burger.
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Groceries:
Salad
- 3 cups cooked gluten free orzo – I use Delallo Brand
- 2 cups diced cucumber
- 2 cups broccoli florets cut up small
- 1 1/2 cups grape tomatoes cut in half or left whole
- 1/4 red onion sliced (TIP: soak your red onion in water while your pasta is boiling. This takes out the “bite.”)
- 1 cup feta cheese crumbles
- 20 olives I used kalamata
- Juice from 1/2 lemon
Dressing
- 6 tablespoon olive oil
- 4 tablespoon red wine vinegar
- 1-2 tablespoon water
- Sprinkle of salt and fresh pepper
- 1 tablespoon fresh or 1/2 tsp dried oregano
- 1 tablespoon fresh or 1/2 tsp dried basil
- sprinkle of garlic powder
- Juice from 1 lemon
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Groceries:
Fish
- Olive oil spray
- 1 lb white fish – I use turbo, flounder, or mahi-mahi (you can sub shrimp)
- 1- 1 1/2 Tbsp salt free taco seasoning
- 1 bunch Cilantro
- 1 lime
- Salt
Mango Salsa
- 1 cup mango diced
- 2/3 cup avocado diced
- 1/4 red onion diced
- 1 tablespoon jalapeño diced
- 1 lime
- 1 Tbsp cilantro chopped
Yogurt sauce
- 1/2 cup plain Greek yogurt
- 1 lime
- 2 Tbsp cilantro
To assemble tacos
- 8 corn tortillas you can sub 4 flour tortillas instead – on the 21 day Fix, you can have 1 flour or TWO corn for a yellow.
- olive oil spray
- salt
- Shredded lettuce or cabbage
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Groceries:
- 1 Whole Chicken 4 to 5 lbs for a 6 quart Instant Pot and 5-7 lbs for an 8 quart Instant Pot or Crock Pot
- 1 onion quartered
- Lemon
- 2 teaspoons paprika
- 1 teaspoon cayenne
- 1 teaspoon onion powder
- 1 teaspoon thyme
- 1/2 teaspoon garlic powder
- 1 teaspoon salt
- 1 cup chicken broth or water for IP
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Groceries:
- 4 cups baby spinach
- 4 cups mango diced
- 2/3 cup goat cheese crumbles I love Aldi’s honey goat cheese
- 2/3 cup diced avocado
- 2 cups cooked quinoa
- 1 lb cooked chicken breast diced
- Juice from 1 orange
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Groceries:
For the Chicken
- 1 lb chicken tenderloins pounded to uniform thickness
- 1/4 cup coconut aminos or sub low sodium soy sauce
- Juice of 1 lime
- 1 tablespoon honey
- 2 cloves garlic minced
- 2 tablespoons fresh ginger minced
- 2 teaspoon curry powder
- 1/2 teaspoon chili paste or sriracha or more if you like spice, less if you don’t
- 2 tablespoons fresh cilantro
- 1/8 teaspoon salt
For the Peanut Sauce
- 2/3 cup low sodium chicken broth
- 1/4 cup creamy peanut butter
- 2 tablespoons honey
- 2 tablespoons coconut aminos or sub low sodium soy sauce
- 1 tablespoon minced ginger
- 2 cloves garlic minced
- 3/4 teaspoon curry powder or more to taste
- 1/4 teaspoon chili paste or sriracha or more to taste
- 1 tablespoon lime juice
- 1-2 tablespoons water if necessary
- Sprinkle salt
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