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Wholesome Weekly Eats

Healthy Weekly Meal Plan & Grocery List: Delicious, Family-Friendly Meals for the Week of May 1st!

Welcome to your ultimate guide to a healthier, more organized week! This comprehensive healthy meal plan is packed with reader-favorite dinners that every member of your family will adore. Get ready to celebrate Cinco de Mayo with two incredibly tasty Mexican-inspired recipes that are sure to be a hit. Beyond delicious meals, this plan includes invaluable resources like 21 Day Fix Container counts, Weight Watchers (WW) points, and a convenient meal planning spreadsheet to make your week a breeze. Say goodbye to dinner dilemmas and hello to flavorful, nutritious eating!

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Welcome to Your Healthy Meal Plan!

This week, we’re diving into a vibrant and flavorful meal plan, perfect for celebrating Cinco de Mayo! I’m a firm believer that tacos and other Mexican-inspired dishes can be enjoyed daily, and this week offers the perfect excuse. While I’ve limited the official plan to two delicious Mexican-themed dinners, you might find yourself adding more to your personal menu – I know I will!

This weekly plan draws inspiration from our popular Full Plan Vol 6, offering a fantastic foundation. If you prefer a fully pre-planned week, you can certainly follow that comprehensive guide (though you’d miss out on some exciting new additions like our scrumptious Sheet Pan Nachos and hearty Mexican Lasagna!).

Why Meal Planning Matters

Meal planning is more than just deciding what to eat; it’s a strategic approach to a healthier, less stressful life. By planning your meals, you save time, reduce food waste, and make healthier choices. It helps you stay on track with your fitness goals, manage your budget, and enjoy home-cooked meals without the daily scramble. This week’s plan is designed to empower you with easy-to-follow recipes and smart prep tips, ensuring you spend less time in the kitchen and more time enjoying delicious, nutritious food with your loved ones.

Discover the Fit Healthy Meal Plans App

For those seeking an even more seamless and personalized meal planning experience, we’re thrilled to reintroduce our Brand New Meal Planning App, Fit Healthy Meal Plans! This innovative app is truly a game-changer for anyone committed to healthy eating and efficient meal prep. It transforms my meal plan inspiration into a fully customizable blueprint tailored specifically to YOUR preferences and dietary needs. Not only does it help you plan, but it also generates a perfectly organized grocery list, simplifying your shopping trips.

How the App Enhances Your Meal Prep

The Fit Healthy Meal Plans app is designed to streamline every aspect of your meal preparation. It’s ideal for busy individuals and families who want to eat well without the hassle. With intuitive features, you can easily swap recipes, adjust serving sizes, and track your progress. For our dedicated app users, we’ve even added a special Cinco De Mayo section, bursting with festive recipes for your planning enjoyment! Plus, discover exclusive app-only recipes, like our suggested Berry Chicken Salad with strawberry balsamic dressing, perfect for a refreshing lunch. Explore the app today and revolutionize your healthy lifestyle!

Understanding This Weekly Meal Plan

If you’re new to our weekly meal plans but have followed our full plans before, here’s what you can expect: each week features five delicious and balanced dinners, a hearty breakfast, and a thoughtful lunch suggestion. These plans are crafted to offer a blend of structure and flexibility, allowing you to adapt them to your schedule and tastes while still achieving your health goals.

Who is This Plan For?

This plan is meticulously designed for individuals and families who are keen on healthy eating, mastering portion control, and prioritizing whole, unprocessed foods. It aligns perfectly with the principles of the 21 Day Fix containers and also includes Weight Watchers (WW) points, making it versatile for a wide range of dietary approaches. Whether you’re aiming for weight management, improved nutrition, or simply a more organized approach to your daily meals, this plan provides the tools and inspiration you need to live a healthy lifestyle.

Flexibility and Focus on Whole Foods

We believe healthy eating should be enjoyable and sustainable. That’s why this plan emphasizes whole, nutrient-dense ingredients that are both satisfying and beneficial for your body. The flexibility embedded in these weekly plans allows you to swap out ingredients, adjust portion sizes, or even move meals around to suit your preferences. Our goal is to make healthy eating accessible and exciting, fostering long-term habits that support your wellness journey.

Your Essential Grocery List & Prep Tips

To ensure your week runs smoothly and efficiently, we provide a comprehensive grocery list and step-by-step prep tips. These resources are designed to save you time and reduce stress, transforming your meal preparation from a chore into an enjoyable routine. Knowing exactly what to buy and how to prepare it in advance will set you up for success, making healthy eating a seamless part of your busy week.

Getting Your Free Resources

The detailed grocery list for this plan, along with invaluable step-by-step prep tips, is exclusively available to our email subscribers! These resources are sent directly to your inbox, providing you with everything you need to hit the ground running. The prep tips are particularly useful, guiding you through tasks that can be completed ahead of time to make daily cooking much quicker. If you haven’t already, it’s not too late to join our community and receive these amazing, free resources. Click here to sign up – it’s absolutely free and incredibly beneficial!

Smart Prep Strategies for a Smooth Week

Effective meal prep is key to sticking with a healthy eating plan. For instance, this week, I highly recommend doubling the recipe for the Asian Meatballs. You can freeze half for a future quick meal or use them for delicious lunches throughout the week, all without adding significant extra prep time. Similarly, consider making a larger batch of the Mexican Lasagna to enjoy as leftovers. These simple strategies will ensure you always have nutritious options readily available, even on your busiest days.

Tailored for 21 Day FIX | Portion Fix Followers

For our dedicated 21 Day Fix and Portion Fix community, this meal plan is designed with your needs in mind. All five dinners and the planned breakfast are conveniently loaded into a pre-made meal planning spreadsheet. This resource allows you to easily plug in your lunches and snacks, and make any necessary adjustments to fit your specific container allowances. Remember to click the spreadsheet link, make a copy when prompted, and save it to your computer for optimal functionality (it might not work as seamlessly on a phone).

Utilizing the Meal Planning Spreadsheet

The provided spreadsheet is an invaluable tool for precise container tracking. It helps you visualize your daily and weekly intake, ensuring you stay within your assigned brackets for optimal results. By having your main meals pre-calculated, you can effortlessly fill in the remaining containers with healthy snacks and varied lunches, making portion control straightforward and stress-free. This approach simplifies the planning process, allowing you to focus more on enjoying your food and less on complicated calculations.

Printable Resources for 21 Day Fix

If you prefer a more traditional, pen-and-paper approach to meal planning and tracking, we’ve got you covered! Explore these helpful printable resources:

  • 21 Day Fix Meal Planner PDF
  • 2B Mindset spreadsheet tracking tool

Weight Watchers Meal Plan Integration

We understand the importance of clear Weight Watchers (WW) point information for our followers. Our team is diligently working to update every recipe on the site to reflect the newest WW points system. This ensures you have the most accurate information to seamlessly integrate our healthy recipes into your Weight Watchers journey.

Navigating WW Points on Our Recipes

While we transition to the new system, you’ll find that some recipes already display the updated points directly. For others, a convenient link will guide you to calculate your personalized points. In all cases, simply navigate to the recipe card within each blog post, and you’ll find the essential WW points information in the “notes” section. We appreciate your patience and understanding as we adapt to these changes and strive to provide you with the best and most accurate resources possible.

Frequently Asked Questions (FAQs)

Where can I see this week’s meal plan at a glance?

For a full overview of the entire week’s plan, including all meals and suggestions, you can access the 5.1.23 Meal Plan at a Glance Spreadsheet. This spreadsheet is your central hub for organizing your healthy week. For the best experience, click the link, create a copy when prompted, and save it directly to your computer. Please note that functionality may be limited when accessing it solely from a mobile phone.

What should I eat for lunch this week?

This week, I’m particularly excited about Berry Chicken Salad, a refreshing and satisfying option whose recipe is available in our new app or on the weekly spreadsheet. Additionally, plan to enjoy some delicious leftovers from the Mexican Lasagna for a hearty lunch one day. Don’t forget my top tip: double the batch of Asian Meatballs – they’re fantastic for freezing or to pack for lunches, requiring no extra effort! For even more variety, check out our popular post: 35+ High Protein Lunch Ideas!

What about snacks?

My personal meal planning strategy always begins with dinners, then breakfast, and then lunch. Snacks are the final puzzle piece, filled in with any remaining macros, points, or containers to ensure a perfectly balanced day. This flexible approach allows you to tailor your snack choices to your hunger levels and dietary needs. For a wealth of inspiration and smart snack ideas that fit various container, point, or macro plans, be sure to explore our dedicated post: Healthy Snack Ideas | 21 Day Fix Snacks.

What about the weekend meals?

Maintaining your healthy eating habits throughout the weekend is crucial for achieving optimal results with the 21 Day Fix plan. After following this healthy weekly meal plan, you’ll likely have some delicious leftover meals and ingredients on hand. To minimize food waste and maximize your healthy options, take a quick inventory of your fridge and pantry at the week’s end. Plan your weekend meals around these existing items. Many people enjoy a healthy takeout option one night, such as fresh salads with grilled protein or a slice of veggie pizza. For more ideas and inspiration, our helpful Healthy Weekend Meals post is an excellent resource to guide you!

I need more help. Where can I find a plan with every meal planned out for me?

You’re in luck! For those who prefer a fully structured approach, we offer an extensive collection of resources. We have 16 absolutely FREE and FULL 21 Day Fix Meal Plans, each meticulously designed for all calorie brackets. These comprehensive plans take the guesswork out of every meal, providing a complete roadmap for your healthy eating journey. Dive in and find the perfect plan to support your fitness and nutrition goals!

This Week’s Delicious & Healthy Meal Lineup

Get ready for a week filled with incredible flavors and nourishing meals! From a convenient grab-and-go breakfast to festive Cinco de Mayo dinners and quick weeknight favorites, this plan has it all. Each recipe is designed to be healthy, satisfying, and easy to incorporate into your busy schedule. Here’s a look at the mouth-watering dishes awaiting you this week:

Breakfast: Baked Oatmeal with Hardboiled Eggs

Kickstart your mornings with these delightful Baked Oatmeal Jars! They are perfectly pre-portioned, incredibly portable, and make for an effortlessly easy and healthy way to prep for your busy week ahead. Pair them with a few hardboiled eggs for a complete, protein-packed breakfast that keeps you full and energized until lunch.

Groceries:

  • 1 1/3 cup old fashioned rolled oats we use gluten free
  • 1 tablespoon chia seeds
  • 1 teaspoon cinnamon
  • ½ teaspoon baking powder
  • sprinkle of salt
  • 1 cup diced fruit berries are a favorite
  • 1 cup unsweetened vanilla almond milk
  • 2 tablespoons maple syrup
  • 1 teaspoon vanilla

Get Recipe

Monday: Asian Chicken Meatballs with cauliflower rice and green beans

These Asian Chicken Meatballs are incredibly quick and easy to prepare, especially using an Instant Pot! Infused with zesty ginger and coated in a delightful sweet and savory sauce, they are a versatile option perfect for a light lunch, a satisfying dinner, or even a crowd-pleasing appetizer at your next gathering. Serve them alongside fluffy cauliflower rice and crisp green beans for a complete and wholesome meal.

Groceries:

Meatballs:

  • Cooking oil spray
  • 1 lb ground chicken 98% fat free for WW
  • 1 tablespoon coconut aminos
  • 1 egg
  • 2 tablespoons minced green onions
  • 1 tablespoon minced ginger
  • 1 clove garlic minced
  • ½ cup matchstick carrots diced up small
  • ¼ cup gluten free or whole wheat panko breadcrumbs
  • ½ teaspoon sea or Himalayan salt

Sauce:

  • 1/4 cup honey
  • 1/3 cup coconut aminos
  • 1 tablespoon tomato paste
  • 2 teaspoons coconut oil use 1 tsp for WW
  • 1/2 teaspoon sea salt
  • 2 cloves garlic minced
  • 1 tablespoon finely chopped ginger
  • Dash crushed red pepper
  • 2 teaspoons gluten-free flour only needed for IP cooking method (sub arrowroot or tapioca for paleo, sub whole wheat if no other dietary restrictions)

Get Recipe

Tuesday: Mexican Lasagna

Prepare to make a new family favorite! This 21 Day Fix Mexican Lasagna is hands-down one of the most beloved meals, earning rave reviews from everyone who tries it. Layers of savory seasoned meat, fresh vegetables, and cheesy goodness come together in a hearty dish that’s bursting with flavor. The best part? It makes fantastic leftovers, ensuring you have a delicious, healthy lunch ready to go for the next day, saving you even more time!

Groceries:

  • 2 bell peppers
  • 1 medium onion
  • 1 1/2 lb lean ground sirloin beef, or other ground protein
  • 2 tablespoons salt free taco seasoning
  • 1 1/3 cups shredded cheddar cheese
  • 3/4 cup refried beans
  • 1/4 cup corn
  • 10 oz mild Rotel
  • Olive oil cooking spray
  • 8 gluten free corn tortillas cut in half

Optional toppings

  • Cilantro
  • Sliced avocado or guacamole
  • Diced jalapeno
  • Lime
  • Greek yogurt

Get Recipe

Wednesday: Easy IP Chicken Curry and Rice with green beans

This Instant Pot Chicken Curry Recipe with Rice is so incredibly simple to make and delivers an authentic flavor that tastes just like your favorite takeout! This wholesome dish is gluten-free, dairy-free, and sneakily packed with nutrients from hidden veggies, making it an ideal choice for a quick and easy lunch, a satisfying dinner, or efficient meal prep for busy days. Serve it with crisp green beans for a complete and balanced meal.

Groceries:

  • 2 teaspoons avocado or coconut oil
  • 2 tablespoons ginger
  • 2-3 cloves garlic
  • 1 tablespoon yellow curry powder or more to taste
  • 1 cup brown rice
  • 1 1/4 cup chicken broth or stock
  • 2 cups frozen butternut squash
  • 1 lb boneless chicken tenders or chicken thighs diced
  • 1/3 cup Coconut milk
  • Salt
  • Garnish with green onion + cilantro if you have them I didn’t!

Get Recipe

Thursday: Sloppy Joe Stuffed Sweet Potatoes

Sloppy Joe Stuffed Sweet Potatoes offer a creative and healthy twist on a classic comfort food, making them a crowd-pleasing dinner that the whole family will love! This vibrant dish combines savory, flavorful sloppy joe filling with naturally sweet baked sweet potatoes, creating a balanced and satisfying meal. It’s an easy way to enjoy a nostalgic favorite while packing in extra nutrients.

Groceries:

  • 2 baked sweet potatoes
  • 1 lb lean ground turkey or beef
  • 1/4 onion chopped
  • 1 green pepper chopped
  • 1 clove minced garlic
  • 1/2 teaspoon chili powder
  • 1/2 tablespoon cumin
  • 1 tablespoon honey or slightly more to taste
  • 14 oz diced tomatoes
  • 6 oz tomato paste
  • Shredded cheddar cheese optional

Get Recipe

Friday: Sheet Pan Nachos

These Sheet Pan Nachos are not only incredibly easy to prepare but also offer a perfectly on-plan way to satisfy your nacho cravings while following the 21 Day Fix and Weight Watchers! Begin by crafting your own crispy homemade tortilla chips, then layer them generously with your favorite lean protein, vibrant veggies, and delicious healthy toppings. This recipe transforms classic nachos into a wholesome, flavorful, and customizable meal that feels indulgent without derailing your healthy eating goals.

Groceries:

  • 8 corn tortillas
  • Olive or avocado oil cooking spray
  • 1 lb ground chicken beef, or turkey (or leftover meat as discussed in the post)
  • 1 cup canned tomato sauce
  • ½ teaspoon salt
  • 1-2 tablespoons Salt Free Taco Seasoning
  • 2 cups frozen cauliflower rice optional
  • 1/2 -1 cup homemade or store bought pico de gallo or chopped cherry tomatoes
  • ⅔ -1 1/3 cups freshly shredded sharp cheddar or your favorite cheese I love using the full amount of cheese -or- doing half shredded cheese and half of my 21 Day Fix Freezable Cheese Sauce
  • Optional toppings: diced avocado or guacamole FIXers – this would add more blue
  • Diced red onion
  • Cilantro
  • Jalapeños
  • Plain greek yogurt

Get Recipe

We hope this healthy weekly meal plan brings joy, flavor, and ease to your kitchen. By embracing meal planning, utilizing our handy resources, and enjoying these delicious, family-friendly recipes, you’re well on your way to a more vibrant and nourished life. Stay tuned for more healthy eating inspiration, and remember that every small step contributes to a healthier you!