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21 Day Fix and WW Meal Plan with Grocery List Week of January 13 2020

Ultimate 21 Day Fix & WW Freestyle Meal Plan: Healthy Dinners, Breakfast & Lunch Ideas for a Full Week

Welcome to your new favorite resource for healthy eating! Are you ready to simplify your week, save time, and nourish your body with delicious, satisfying meals? This comprehensive meal plan is meticulously designed for those following the 21 Day Fix and WW Freestyle (Blue Plan) programs. We’ve curated five healthy and mouth-watering dinners, alongside practical breakfast and lunch ideas, to help you stay on track with your wellness goals all week long. Say goodbye to mealtime stress and hello to effortless healthy eating!

This week, we’re building on the momentum of a fantastic start to the year. Our Ask The Fit Foodie community has been buzzing with activity, and it’s truly inspiring to see so many of you embracing healthier habits and mastering your Instant Pots. Your enthusiasm for last week’s meal plan was infectious, and we loved seeing all your beautiful prep pictures and finished dishes!

Why Meal Planning is Your Secret to Success on 21 Day Fix & WW

Meal planning is more than just deciding what to eat; it’s a powerful tool for achieving and maintaining your health and fitness goals. For those following the 21 Day Fix or WW Freestyle, a well-structured meal plan can be a game-changer. It helps you:

  • Stay on Track: By pre-determining your meals, you reduce the likelihood of making impulsive, unhealthy food choices, ensuring you stick to your container counts or SmartPoints budget.
  • Save Time & Money: A planned grocery list means fewer trips to the store and less food waste. Batch cooking and prepping meals in advance also free up valuable time during busy weekdays.
  • Reduce Stress: No more last-minute dinner dilemmas! Knowing exactly what you’re going to eat takes the guesswork out of mealtime, leading to a more relaxed and enjoyable week.
  • Ensure Nutritional Balance: With a plan, you can easily incorporate a variety of wholesome foods, ensuring you get all the nutrients your body needs to thrive.
  • Master Portion Control: Both 21 Day Fix and WW emphasize mindful eating and portion control. Our meal plans provide clear guidance, making it simple to manage your intake.

This week, we’ve gone the extra mile by including breakfast and lunch suggestions, so you only need to plan your snacks. That’s a huge step towards making healthy eating feel effortless!

Discover More Free 21 Day Fix Meal Plans & Resources

If you’re still getting the hang of meal planning or simply looking for more delicious options, we’ve got you covered! Explore some of our other popular, full weekly plans, complete with grocery lists, designed to support your 21 Day Fix and Ultimate Portion Fix journey:

  • 21 Day Fix Full Meal Plan {Week of 12/2/19} | All Plans | Printable
  • 21 Day Fix Full Meal Plan & Grocery List {52} Jan-YOU-ary 5-Day Full Meal Plan | Printable
  • 21 Day Fix Full Meal Plan & Grocery List {60} Instant Pot 5-Day Full Meal Plan | Ultimate Portion Fix Meal Plan | Printable

And stay tuned for exciting new 21 Day Fix meal planning resources coming your way soon! We’re talking about a self-calculating Container Count spreadsheet and a printable 21 Day Fix food list to make your planning even easier. Keep your eyes peeled – you won’t want to miss them!

Exclusive Prep Tips Delivered to Your Inbox!

For an extra boost of support and to make your meal prep even smoother, don’t forget to check your inbox! I send out exclusive step-by-step prep tips for these meal plans in my weekly email. Click to get on the list and get a head start on your healthy week!

Looking for Something Different? Explore Our Meal Plan Archive!

If this particular weekly meal plan doesn’t quite fit your current needs, no worries! We have an extensive collection of over 75+ Weekly Meal Plans & Grocery Lists in our archives. You’re sure to find something that perfectly suits your taste and schedule. Or, check out some of our most recent popular meal plans:

  • Meal Plan & Grocery List {Week of 12/16/19} | 21 Day Fix Meal Plan | WW Meal Plan
  • Meal Plan & Grocery List {Week of 12/9/19} | 21 Day Fix Meal Plan | WW Meal Plan
  • Meal Plan & Grocery List {Week of 11/18/19} | 21 Day Fix Meal Plan | WW Meal Plan
  • Meal Plan & Grocery List {Week of 11/11/19} | 21 Day Fix Meal Plan | WW Meal Plan

This Week’s 21 Day Fix & WW Meal Plan: Your Delicious Menu

Get ready for a week of incredible flavors and effortless healthy eating! Here’s your detailed menu, complete with 21 Day Fix container counts and WW Freestyle points for the Blue Plan, along with a full grocery list to make your prep simple.

Breakfast Idea: 21 Day Fix Baked Oatmeal Cups

Start your day right with these convenient and customizable baked oatmeal cups! They’re perfect for meal prep – just bake a batch on Sunday and enjoy them all week long. Loaded with healthy oats, fruit, and eggs, they’ll keep you full and energized.

Recipe Link: 21 Day Fix Baked Oatmeal Cups

21 Day Fix: 1/2 YELLOW, 1/2 PURPLE (per muffin)
WW Freestyle: 2 points (per muffin)
[Recipe makes 12 muffins]

Ingredients:

  • coconut oil or coconut oil spray
  • 2 large eggs
  • 1 tsp pure vanilla extract
  • 2 large bananas OR 2 cups unsweetened applesauce (I used 1 of each)
  • 1 T raw honey
  • 2 1/2 cups old fashioned rolled oats
  • 1 T ground cinnamon
  • 1 1/2 tsp baking powder
  • 1 1/2 cups unsweetened almond milk
  • (optional) toppings of your choice: berries, fruit, nuts, pure maple syrup, chocolate chips – don’t forget to count these in your containers or points if you use them!

Lunch Idea: Taco Salads with Instant Pot Freezer Prep Taco Meat

Transform your lunch routine with vibrant and flavorful taco salads. The beauty of this meal is the Instant Pot Freezer Prep Taco Meat, which can be made ahead of time, ensuring a quick and healthy lunch is always at your fingertips. Simply assemble your salad with fresh greens and your favorite toppings for a satisfying and easy meal.

Recipe Link: 21 Day Fix (One Minute) Instant Pot Freezer Prep Taco Meat

21 Day Fix: 1 RED plus salad fixings (per serving)
WW Freestyle: 1 point plus salad fixings (per ounce of meat)
[Recipe makes 4-12 servings]

Taco Meat Ingredients:

  • 21 Day Fix Salt Free Taco Seasoning
  • olive oil cooking spray
  • 1–5 pounds of lean ground turkey, chicken, or beef
  • canned low sodium tomato sauce – I use ONE 10oz can per pound of meat, roughly 1.25 cups per pound (so three pounds of meat = three cans of sauce)
  • 1–2 T of the seasoning listed above per pound of meat (so three pounds of meat = 3–6 T of the seasoning. You can start with less and add more to taste)
  • 1/4 tsp of Himalayan salt per pound of meat (so three pounds of meat = 3/4 tsp of salt)

Salad Ingredient Ideas: taco meat, chopped lettuce, fresh Salsa, tomatoes, avocado, bell peppers, cheddar cheese, plain Greek yogurt

Dinners for a Flavor-Packed Week:

Monday: Instant Pot Cheeseburger Soup [Slow Cooker Option]

Warm up your week with this hearty and comforting cheeseburger soup! It’s packed with savory ground beef, tender vegetables, and cheesy goodness, all made easily in your Instant Pot (or slow cooker). It’s a satisfying meal that feels like a treat but perfectly fits your healthy eating plan. Remember, you can use cauliflower to keep it low-carb!

Recipe Link: Instant Pot Cheeseburger Soup [Slow Cooker Option]

Tip: Buy a large head of cauliflower and use half for the cauli rice needed for your taco meat lunches! This helps reduce waste and streamlines your grocery shopping.

21 Day Fix: 1 YELLOW (optional potatoes), 1 RED, 1 1/2 GREEN, 1 BLUE, 1 TSP (per serving)
WW Freestyle: 6 or 8 points (per serving) – see post for point differences
[Recipe makes 4 servings]

Grocery List:

  • 1 lb lean ground beef
  • 4 tsp butter (omit for WW)
  • 1 cup of carrots
  • 1 cup of celery
  • 1 onion
  • 3 cloves of garlic
  • 2 cups of potatoes (about 2 reg sized potatoes – omit for keto or low carb)
  • 1 small head of cauliflower or ½ of a large head (you can use the remaining for lunch Taco meat!)
  • 3 ½ – 4 cups of chicken broth or stock (or sub beef broth)
  • 1 1/3 cup of freshly shredded extra sharp cheddar cheese
  • salt and pepper
  • (optional) 1 tsp Worcestershire sauce (Lea & Perrins is GF)
  • (optional) green onions or get crazy with some bacon, mustard, pickles or even ketchup!

Tuesday: Instant Pot Chicken Marsala [Stove-Top Option]

Indulge in the rich, savory flavors of Chicken Marsala, made effortlessly in your Instant Pot or on the stove-top. Tender chicken, earthy mushrooms, and a luxurious Marsala wine sauce create a restaurant-quality meal at home. Serve it with noodles, brown rice, or quinoa, alongside your favorite green veggie for a complete and balanced dinner.

Recipe Link: Instant Pot Chicken Marsala [Stove-Top Option]

21 Day Fix: 1 RED, 1/2 GREEN, 1 tsp (per serving)
WW Freestyle: 6 points for thighs, 4 points for breasts (per serving)
[Recipe makes 4 servings]

Grocery List:

  • 1–2 pounds of chicken thighs (or boneless tenderloins if you prefer)
  • 4 tsp butter or ghee
  • olive oil spray
  • 2 cups sliced mushrooms
  • 3 T diced shallots
  • 3 cloves of garlic minced
  • salt
  • pepper
  • garlic powder
  • 3/4 cup of Marsala wine
  • 1/2 cup chicken stock
  • 1 T of tapioca starch, corn starch or rice flour (can sub whatever flour/thickener you have on hand)

Wednesday: Krispie Baked Chicken with Instant Pot Loaded Cauliflower Mash (21 Day Fix | 2B Mindset)

Enjoy a healthier take on a classic comfort food with this crispy, oven-baked chicken, perfectly paired with a creamy, “loaded” cauliflower mash. The Krispie Baked Chicken provides that satisfying crunch without deep-frying, while the Instant Pot Loaded Cauliflower Mash offers a delicious, veggie-packed alternative to mashed potatoes that’s also 2B Mindset friendly. It’s a meal that feels indulgent but keeps you aligned with your goals.

Recipe Link: Krispie Baked Chicken and Instant Pot Loaded Cauliflower Mash (21 Day Fix | 2B Mindset)

Chicken 21 Day Fix: 1 YELLOW, 1 RED (per serving)
WW Freestyle: 2 points (per serving)
[Recipe makes 4 servings]

Cauliflower 21 Day Fix: 1 GREEN, ½ RED, ½ BLUE (per serving)
WW Freestyle: 5 points (per serving)
[Recipe makes 4 servings]

Grocery List:

Chicken:

  • 1 lb chicken tenderloins
  • 1 egg and 1 egg white
  • 2 cups of brown rice cereal
  • salt
  • garlic powder
  • pepper
  • olive oil cooking spray

Cauliflower Mash:

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

Thursday: Spice Rubbed Whole Chicken with 21 Day Fix Three Cheese Zucchini Bake

A perfectly seasoned, tender whole chicken is the star of Thursday’s dinner. Whether prepared in your Instant Pot or Crock Pot, this Spice Rubbed Whole Chicken is incredibly flavorful and moist. Pair it with the delightful 21 Day Fix Three Cheese Zucchini Bake – a cheesy, savory side dish that makes eating your greens an absolute pleasure. This combination provides a hearty, protein-rich meal with a delicious vegetable complement.

Recipe Link: Spice Rubbed Instant Pot Whole Chicken | Spice Rubbed Crock Pot Whole Chicken and 21 Day Fix Three Cheese Zucchini Bake

Chicken 21 Day Fix: 1 RED (per serving)
WW Freestyle: Zero or 1 point (per serving)
[Recipe makes 6 servings]

Zucchini 21 Day Fix: 1/2 – 1 GREEN, 1/2 – 1 BLUE (per serving)
WW Freestyle: 2-4 points (per serving)
[Recipe makes 4-8 servings]

Grocery List:

Chicken:

  • 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
  • 1 lemon
  • paprika
  • cayenne
  • onion powder
  • thyme
  • garlic powder
  • salt
  • 1 cup chicken broth or water (for IP)

Zucchini Bake:

  • olive oil spray
  • 4 cups of zucchini, cut in slices or half-moon slices
  • 4 T chopped fresh basil
  • Italian seasoning
  • garlic powder
  • 2/3 cup of shredded mozzarella cheese
  • 1/3 cup shredded Parmesan or Romano cheese
  • 1/3 cup of feta cheese
  • salt and fresh ground black pepper to taste
  • dash of crushed red pepper (optional)

Friday: Healthy Instant Pot Chili Mac [21 Day Fix | Gluten-Free | StoveTop Option]

End your week with a comforting and wholesome bowl of Chili Mac! This healthy version of a family favorite is made easily in the Instant Pot (with a stove-top option), offering rich chili flavors combined with tender pasta. It’s a gluten-free friendly dish that’s packed with lean protein and vegetables, providing a satisfying meal that everyone will love without compromising your 21 Day Fix or WW goals.

Recipe Link: Healthy Instant Pot Chili Mac [21 Day Fix | Gluten-Free | StoveTop Option]

21 Day Fix: 1 1/2 YELLOW, 1 RED, 2 1/4 GREEN, 1/2-1 BLUE (see post), 1/2 TSP (per serving)
WW Freestyle: 5 points -see post for details (per serving)
[Recipe makes 4 servings]

Grocery List:

  • olive oil
  • 1 lb ground lean turkey or lean ground beef
  • 1 onion
  • 2 bell peppers (I used one yellow and one orange)
  • 1 small zucchini
  • 3 cloves of garlic
  • 1 cup of kidney beans
  • 1 ½ cups of uncooked gluten free elbows (or sub whole wheat)
  • chili powder
  • cumin
  • salt
  • 1 (14oz) can of tomato sauce
  • 1 (14 oz) can of mild diced tomatoes with green chilis
  • ⅔ – 1 ⅓ cup of shredded sharp cheddar cheese (if you use 2/3 cup, this is 1/2 blue per serving| if you use 1 1/3 cups, it’s 1 blue per serving)
  • cilantro for garnish

We hope you thoroughly enjoy this week’s delicious and healthy meal plan! Remember, consistency is key, and with these easy-to-follow recipes and clear guidelines, you’re well on your way to a successful and vibrant week. Happy cooking!