Your Ultimate Healthy Weekly Meal Plan: Delicious Fall Recipes, Prep Tips & Fitness Goals
Welcome to your new favorite resource for stress-free, healthy eating! This meticulously crafted Healthy Weekly Meal Plan is designed to bring the comforting and delicious flavors of fall right to your table, all while keeping your health and wellness goals in mind. Bid farewell to mealtime dilemmas and endless grocery lists! This comprehensive plan provides a full week of wholesome meals, including nourishing breakfasts, convenient no-fuss lunches, and five delightful dinner ideas. Plus, we’ve integrated specific guidance for 21 Day Fix Containers and Weight Watchers (WW) points, along with a handy meal planning spreadsheet to make your week incredibly smooth and successful.
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Healthy Meal Plan Overview
What a week it has been! Between the excitement of Halloween and the general hustle and bustle, a truly relaxing weekend is exactly what we all need. Am I right? This feeling of needing a reset is precisely why a well-structured healthy meal plan is so invaluable. It removes the guesswork and stress from daily meals, allowing you to reclaim your time and energy.
Now that November is here, our thoughts naturally drift towards the upcoming holidays, particularly Thanksgiving. If you’re like me and love to try out new recipes before the big feast, you’re in for a treat! This week’s meal plan thoughtfully includes two of my all-time favorite holiday sides: the vibrant Warm Honey Roasted Butternut Squash Salad and the incredibly satisfying Healthy Sweet Potato Casserole. Not only are these beloved recipes personal favorites, but they are also consistently huge hits with our readers, making them perfect candidates for your holiday menu trials.
For those weekday lunches, I’ve discovered a new obsession: Crockpot meals for Monday morning meal prep! While I’m fortunate to work from home, these recipes are equally simple to prepare on a Sunday, providing effortless, delicious lunches throughout the week. This week, we’re featuring Easy Crockpot Chicken Fajitas, and the thought alone is already making my mouth water! Get ready for a week of flavorful and fuss-free dining.
Introducing the Fit Healthy Meal Plans App
In case you missed the exciting news, we recently launched our brand-new Meal Planning App, creatively named Fit Healthy Meal Plans! This innovative app is designed to transform your meal planning experience, allowing you to take inspiration from my weekly plans and completely customize YOUR personal menu and grocery list. It’s truly a game-changer for anyone committed to meal planning and healthy eating, offering unparalleled flexibility and convenience.
The Fit Healthy Meal Plans app empowers you to effortlessly adjust recipes, swap meals, and generate dynamic grocery lists that adapt to your unique needs and preferences. No more scribbling notes or dealing with overwhelming spreadsheets—everything you need is at your fingertips. From busy professionals to active families, this app streamlines the entire process, making healthy eating more accessible and enjoyable than ever before.
Click here to learn more about the app and its features. If you have any questions, please don’t hesitate to reach out to us!
App Users – Exclusive Recipe Alert! ✨exclusive to the app✨ We’re thrilled to share a BRAND NEW RECIPE for Parmesan Roasted Baby Potatoes. We are genuinely obsessed with these potatoes; they are so incredibly good that we’re already planning to make a special spot for them on our holiday table this year. Their perfect crispness and savory flavor make them an irresistible side dish. You can be among the first to try this delectable new creation! Find these, along with many other exclusive recipes and customizable features, on the Fit Healthy Meal Plans app today!
About This Meal Plan
For those familiar with our full meal plans, or newcomers exploring our weekly offerings, each plan is thoughtfully structured to include five distinct dinners, a consistent breakfast idea, and a convenient lunch suggestion. This approach provides a balanced yet flexible framework for your healthy eating journey.
Our weekly plans are designed to offer more adaptability compared to rigid daily schedules, giving you the freedom to adjust based on your preferences and what you have on hand. Crucially, every meal in this plan seamlessly adheres to the guidelines of the 21 Day Fix containers and also includes corresponding Weight Watchers (WW) points. This makes it an ideal resource for anyone focused on healthy eating, practicing portion control, prioritizing whole and unprocessed foods, and committed to embracing a sustainable, healthy lifestyle.
We aim to simplify your path to wellness by providing delicious, nourishing meals that align with popular fitness and nutrition programs, ensuring you stay on track without feeling restricted. Our goal is to empower you with easy-to-follow recipes that are both satisfying and beneficial for your health.
Grocery List and Expert Prep Tips
To truly conquer your week with ease and efficiency, having an organized grocery list and strategic prep tips is absolutely essential. That’s why we’ve made these invaluable resources available exclusively to our dedicated email subscribers! Your detailed grocery list, perfectly aligned with this week’s meal plan, can be found in my weekly email.
Beyond just the shopping list, the weekly email also provides printable prep tips specifically tailored for these meal plans. These tips are a game-changer, designed to make your kitchen routine SO much smoother. Imagine having all your ingredients prepped and ready, saving you precious time and reducing stress during busy weekdays.
It’s never too late to enhance your meal planning strategy! Become an email subscriber today and gain immediate access to these incredible resources. Just click this link to sign up – it’s completely FREE! Elevate your healthy eating journey with organized shopping and efficient cooking.
For 21 Day FIX | Portion Fix Meal Plan Followers
We understand the importance of precise tracking for your 21 Day Fix and Portion Fix journey. To simplify your planning, all five dinners and the featured breakfast for this week are already conveniently loaded into a dedicated meal planning spreadsheet, available for you here. This ready-to-use tool is designed to save you time and ensure accuracy.
With the main meals pre-filled, you simply need to add your preferred lunch options and healthy snacks to complete your daily plan. Feel free to make any adjustments necessary to perfectly fit your calorie bracket and individual preferences. A quick note for optimal use: Click on the spreadsheet link, make a copy when prompted, and save it directly to your computer. For the best user experience, it’s recommended to use a computer as it may not function as seamlessly on a mobile phone.
If you prefer a more traditional approach with pen and paper, we have you covered with these helpful printable resources:
- 21 Day Fix Meal Planner PDF: A printable planner to jot down your meals and track your containers manually.
- 2B Mindset spreadsheet tracking tool: Another valuable digital tool for those following the 2B Mindset program, offering a different approach to tracking.
These resources are here to support you every step of the way in achieving your fitness and nutrition goals with the 21 Day Fix and Portion Fix programs.
Weight Watchers Meal Plan Guidance
For our dedicated Weight Watchers (WW) community, we understand that tracking points is a cornerstone of your journey. We are diligently working to convert every single recipe on our site to align with the new WW points system. This is a comprehensive undertaking, and we appreciate your patience as we update our extensive recipe library.
Currently, you’ll find that some recipes still feature a convenient link to help you calculate your personal points, while many others have the updated points clearly listed. In both scenarios, the most reliable place to find the WW points information is within the “notes” section of the recipe card located on each individual blog post. We are committed to providing you with the most accurate and up-to-date information to support your tracking. Thank you for bearing with us during this transition as we adapt to the new system to better serve your needs.
Frequently Asked Questions (FAQs)
For a comprehensive, bird’s-eye view of your entire week’s meal plan, including breakfast, lunch, and all five dinners, we’ve prepared a convenient spreadsheet. You can easily visualize how the whole week fits together on the 11.6.23 Meal Plan at a Glance Spreadsheet. This tool is perfect for quick reference and making any necessary adjustments to suit your schedule. For the best experience and full functionality, we recommend clicking the spreadsheet link, making a copy when prompted, and saving it to your computer. Please note that it may not operate as smoothly on a mobile phone.
This week, our lunch suggestion is a real game-changer for Monday morning meal prep: Crockpot lunches! They are my new favorite for their incredible ease and minimal effort. I’m fortunate enough to work from home, but these are equally simple to get ready on a Sunday for a busy week ahead. Our star lunch this week is Easy Crockpot Chicken Fajitas, a flavorful and versatile option that you can enjoy in bowls, wraps, or salads. For even more variety and to boost your protein intake for sustained energy, explore this popular post featuring a wide array of options: 35+ High Protein Lunch Ideas!
When it comes to meal planning, I always follow a strategic order to ensure balance and prevent overthinking. I start by planning my dinners, as they often require the most thought. Next, I plan breakfast, followed by lunch. Finally, with my main meals established, I fill in my snacks for the day using any remaining macros, points, or containers. This method ensures that your snacks complement your main meals and help you meet your nutritional goals without excess.
For a fantastic source of inspiration, our Healthy Snack Ideas | 21 Day Fix Snacks post is an excellent resource. It’s packed with creative and delicious ideas to help you utilize any leftover containers, points, or macros you have after planning the rest of your day, making healthy snacking simple and satisfying!
Maintaining your healthy eating habits on Saturdays and Sundays is just as important for optimal results and consistent progress with the 21 Day Fix plan. After following this healthy weekly meal plan, you’ll likely find yourself with some leftover meals and ingredients. To effectively eliminate food waste and ensure your weekend stays on track, we recommend taking a quick inventory of your fridge and pantry at the end of the week. This allows you to create a sensible plan for the weekend, utilizing what you already have.
Many people enjoy the convenience of healthy takeout one night – think delicious salads topped with grilled protein, a flavorful veggie pizza slice, or a vibrant stir-fry. Alternatively, you can creatively repurpose leftovers; for instance, roasted vegetables can become a frittata, or leftover chicken can be tossed into a fresh salad. To help you navigate your weekend meals even more effectively, we’ve created this helpful resource: Healthy Weekend Meals.
You’re in luck! If you prefer a completely structured approach where every single meal is meticulously planned for you, we have an extensive collection of resources. We offer 17 FREE and FULL 21 Day Fix Meal Plans, all ready to go! These comprehensive plans cover a variety of calorie brackets, ensuring that you can find a perfect fit for your specific dietary needs and goals. Each full meal plan is designed to provide you with complete daily guidance, taking all the guesswork out of healthy eating and allowing you to focus entirely on your wellness journey.
This Week’s Delicious Lineup
Get ready to indulge in a week of incredible flavors and wholesome nutrition. Below is your detailed meal plan for the week, complete with links to each recipe and a convenient grocery list for each dish to streamline your shopping. Enjoy these cozy fall-inspired meals!
Start your mornings right with these delightful, healthy French toast casserole cups that are as easy to make as they are delicious. Perfect for meal prep, these can be made ahead for a quick grab-and-go breakfast.
Groceries:
- 6 eggs
- 6 slices gluten free or whole grain bread cubed
- 1 cup unsweetened vanilla almond milk
- 1 tablespoon vanilla
- 1/2 teaspoon cinnamon
- 10 drops liquid stevia or sub additional 2 Tbsp maple syrup or honey
- 2 Tablespoons pure maple syrup for drizzling on top
- 3 cup fresh fruit anything goes, but berries are a personal favorite!
- Sliced almonds optional
- Cooking spray or coconut oil
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Simplify your lunch routine with these incredibly easy and flavorful Crockpot Chicken Fajitas. This ‘set it and forget it’ meal is perfect for meal prepping on Sunday, giving you healthy and delicious lunches all week long.
Groceries:
- 2 lbs boneless skinless chicken breasts
- 14.5 oz tomatoes with green chili peppers or fire roasted tomatoes (I used fire roasted because that is what I had – YUM!)
- 4 bell peppers sliced in thin strips
- 1 large yellow onion sliced in thin strips
- 2 cloves garlic minced
- 2 Tablespoons Homemade Taco Seasoning click for the recipe
- 1/2 teaspoon salt
- black pepper to taste
- 1 Tablespoon Optional: honey
- Optional toppings: brown rice, fresh lime, avocado, cheese and Greek Yogurt
- Optional: corn or flour tortillas for serving
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Kick off your week with a cozy bowl of comfort! This Instant Pot Low Carb Stuffed Pepper Soup reimagines a family favorite with a healthier twist, using cauliflower rice for a smart carb swap without sacrificing flavor or texture. Quick and satisfying!
Groceries:
- Olive oil cooking spray
- 1 lb spicy Italian turkey sausage or sub sweet
- 1 onion diced
- 2 bell peppers diced
- 2 cloves garlic minced
- 2 cups cauliflower rice
- 14 oz fire roasted diced tomatoes 1 can
- 14 oz tomato sauce 1 can
- 3 cups low sodium organic chicken broth or stock
- 1/2 teaspoon dried basil
- 1/4 teaspoon dried oregano
- 2/3 cup shredded cheese for topping optional
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Tuesday brings a fun and healthier take on a Mexican favorite! These Taquitos are baked or air-fried to crispy perfection, paired with an easy homemade cheese sauce, and cleverly incorporate hidden veggies. They’re also freezer-friendly, making them perfect for future quick meals or snacks.
Groceries:
For the Taquitos
- 1 lb ground meat of your choice we using love lean ground beef
- 3 cups cauliflower rice can be frozen
- 1 cup low sodium tomato sauce
- 1-2 tablespoons salt free taco seasoning
- ½ teaspoon salt
- 1-2 tablespoons water if needed
- 12 corn tortillas
For the Cheese Sauce
- 2 1/2 tablespoons gluten free flour blend
- 2 1/2 tablespoons vegan butter, butter, or ghee
- 1 1/2-2 cups unsweetened original almond milk
- 2 cups shredded cheddar cheese
- Jalapeno
- Chili powder
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Craving takeout without the unhealthy additives? This Instant Pot Chicken and Broccoli delivers a healthier, gluten-free, and dairy-free version of your favorite Asian-inspired dish. It’s incredibly quick to prepare, making it a perfect mid-week dinner solution.
Groceries:
- 2 teaspoons coconut oil can sub olive or sesame oil
- 1 lb boneless chicken tenderloins cut into bite sized pieces
- 1/2 cup diced shallots about one whole shallot
- 2 cloves garlic minced
- 1 teaspoon freshly grated ginger
- 2/3 cup low sodium chicken stock or sub water
- 1/3 cup coconut aminos or sub low sodium soy sauce
- 2 tablespoons + 1 teaspoon honey
- 3 1/2 cups broccoli florets
- 1/2 tablespoons arrowroot or your favorite thickener/flour cornstarch also works well
- Scallions
- 1/4 teaspoon salt
- Crushed red pepper
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Enjoy perfectly crispy and juicy chicken with minimal effort! These Air Fryer Chicken Thighs are seasoned to perfection and cook up quickly, providing a lean protein dinner that feels indulgent but is completely healthy. A fantastic weeknight staple!
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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Elevate your Thursday dinner with this vibrant and warm side dish. Our Honey Roasted Butternut Squash Salad combines sweet squash with tart cranberries and creamy goat cheese, all roasted on one sheet pan for easy cleanup. It’s a fantastic option for a weeknight, or even a pre-Thanksgiving trial!
Groceries:
- 6 cups butternut squash peeled and diced into 1-inch cubes
- olive oil cooking spray
- 1 Tbsp olive oil
- Salt, pepper, and garlic powder, to taste
- 1 cup fresh cranberries Out of season? Readers have reported that blueberries are an amazing sub!
- 2 Tbsp honey
- ¼ cup crumbled goat cheese I used honey flavored from Aldi
- 1/8-1/4 tsp cinnamon
- Fresh or dried parsley for garnish
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End your week with a satisfying and lean protein dinner! This New York Strip Steak recipe offers three different cooking methods—grilling, air frying, or stovetop—ensuring a perfect steak no matter your preference. It’s a delicious and healthy choice for a Friday night.
Groceries:
- 2 Strip Steaks about 8 oz each and at least 1.5 inches thick You can also use Ribeye or Filet Mignon
- Coarse Kosher or sea salt
- Coarse ground black pepper
- 2 teaspoons olive oil
- 1 teaspoon salted butter or ghee
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Complete your Friday feast or get a head start on your holiday menu with this incredibly delicious and Healthy Sweet Potato Casserole. This recipe cleverly incorporates butternut squash for an extra veggie boost and is topped with a delightful pecan streusel, proving that healthy can be utterly decadent.
Groceries:
Sweet Potato-Squash Mash
- 3 sweet potatoes
- 6 cups butternut squash peeled and chopped (about 1 squash or use frozen)
- 2 tablespoons melted coconut oil or butter divided
- Pinch each sea salt + black pepper
- Pinch ground cinnamon
- 1-2 tablespoons maple syrup to taste
- 1-2 tablespoons vegan butter or you can use more coconut oil instead
Pecan Topping
- 1/2 cup pecans roughly chopped (you can increase this to 1 cup if you want)
- 1 tablespoon coconut oil
- 1 tablespoon honey
- 1 tablespoon maple syrup
- Pinch cinnamon
- Pinch sea salt
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