Your Ultimate Healthy Fall Weekly Meal Plan: Easy Recipes for 21 Day Fix & Weight Watchers
Welcome to your go-to resource for a Healthy Weekly Meal Plan, packed with perfect recipes for a truly delicious Fall week. This meticulously crafted meal plan aims to eliminate the stress of daily food decisions by providing thoughtful breakfast, lunch, and five dinner ideas. We understand the importance of comprehensive planning, which is why this plan also includes valuable details like 21 Day Fix Containers, Weight Watchers (WW) points, and even a helpful meal planning spreadsheet to kickstart your healthy eating journey.
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Embracing Healthy Eating This Fall
This week, I had a delightful revelation about convenience versus home-cooked goodness. My town recently welcomed a brand new salad shop, and it’s truly one-of-a-kind in our area. I’ve already visited twice since its grand opening, and I’ll admit, it made me briefly question if I’d ever make lunch at home again! While the dream of having a delicious, gourmet salad prepared for me daily is tempting (especially if I won the lottery!), the reality is that prioritizing home-cooked meals is key to a healthy and budget-friendly lifestyle.
To curb my newfound salad shop habit and ensure I stay on track with healthy eating, I’m recommitting to meal prepping my lunches. This week’s star is a batch of vibrant Mason Jar Salads. These are incredibly convenient: assemble them once, and you have healthy, grab-and-go lunches for days. For an extra time-saver, consider using a rotisserie chicken. Plus, don’t let those bones go to waste – pop them into your Instant Pot to make a flavorful stock, perfect for a cozy bowl of ramen.
As the weather cools, “Ramen Noodle Fridays” have become a cherished tradition in our household, and this week, it’s game on! Our Instant Pot Ramen Noodle recipe is a wholesome, delicious take on a classic comfort food. While the chicken version is fantastic, feel free to switch up the protein with beef or pork to suit your preference and keep things exciting.
Finally, embracing the flavors of fall isn’t just about savory dishes. Making homemade applesauce is a super easy and rewarding activity. Not only does it make your house smell absolutely incredible, but it’s also a wonderfully hands-off way to celebrate the season’s bounty. My kids, like many, can be particular about certain meats, but when I pair flavorful pork tenderloin with a side of warm, unsweetened applesauce, it magically transforms into a treat they genuinely enjoy. This combination perfectly exemplifies how healthy eating can be both simple and delicious.
Wishing you a wonderful, healthy, and flavorful week ahead!
Introducing Fit Healthy Meal Plans: Your Meal Planning Companion
For those who love the concept of structured meal planning but crave customization, we have exciting news! We recently launched our innovative New Meal Planning App, Fit Healthy Meal Plans. This app is designed to transform your meal planning experience, taking inspiration from our popular weekly plans and allowing you to completely tailor YOUR plan and generate a personalized grocery list. It’s truly a game-changer for anyone committed to meal prepping and healthy eating.
The Fit Healthy Meal Plans app empowers you to:
- Customize Meals: Adjust recipes to fit your taste, dietary needs, and what you have on hand.
- Generate Smart Grocery Lists: Automatically create a shopping list based on your chosen meals, helping you save time and reduce food waste.
- Stay Inspired: Access a library of healthy recipes and meal ideas to keep your menu fresh and exciting.
- Track Progress: Easily monitor your nutritional intake and stay aligned with your health goals.
Click here to read more about how our app can simplify your healthy lifestyle. If you have any questions or need assistance, please don’t hesitate to reach out – we’re here to help!
Calling All App Users! We’re always looking to enhance your experience. What Fall Favorites would you love to see integrated into the app? Your feedback helps us create the best possible tool for your healthy eating journey. Find lots of meal plan inspo on the Fit Healthy Meal Plans app!
Understanding This Weekly Meal Plan
Whether you’re new to weekly meal planning or transitioning from our full, more structured plans, this guide is designed for clarity and flexibility. Each week, our plan outlines five distinct dinner ideas, a delicious breakfast, and a thoughtful lunch suggestion. This approach provides a solid foundation for healthy eating while allowing ample room for personal preferences and schedule adjustments.
Our weekly meal plans are rooted in principles of balanced nutrition and portion awareness. Every meal suggested here seamlessly aligns with the 21 Day Fix container system, making it easy for followers to track their intake. Additionally, we’ve included Weight Watchers (WW) points information, ensuring that members of both popular programs can effortlessly integrate these recipes into their plans. This meal plan is an ideal resource for anyone focused on healthy eating, practicing effective portion control, prioritizing whole, unprocessed foods, and aspiring to live a vibrant, healthy lifestyle. It’s more than just a list of recipes; it’s a guide to making healthier choices consistently.
Streamline Your Week with Our Grocery List and Prep Tips
Successful healthy eating hinges on efficient planning and preparation. To make your week as smooth and stress-free as possible, we provide comprehensive resources exclusively for our email subscribers. The detailed grocery list for this week’s plan, along with printable prep tips, can be found directly in my weekly email. These invaluable tools are designed to save you time at the grocery store and streamline your kitchen routine, ensuring your healthy meals come together effortlessly.
Our printable prep tips guide you through essential tasks like chopping vegetables, pre-cooking grains, or preparing dressings in advance, making mealtime a breeze during busy weekdays. If you haven’t joined our community yet, it’s not too late to become an email subscriber and gain access to these fantastic resources. Simply click the link to sign up – it’s absolutely FREE and will transform your meal planning experience!
For 21 Day FIX | Portion Fix Followers
If you’re following the 21 Day Fix or Portion Fix program, you’ll be delighted to know that all five dinners and the planned breakfast are pre-loaded into a convenient meal planning spreadsheet available here. This spreadsheet is a fantastic tool for tracking your daily container counts, helping you stay perfectly on track with your goals.
To fully utilize the spreadsheet, simply add in your planned lunches and snacks, and make any necessary adjustments based on your individual container allowance. Remember: when you click the spreadsheet link, you’ll be prompted to make a copy. Please save this copy to your computer for the best experience; it may not function optimally on a mobile phone. This ensures you have your personalized, editable plan at your fingertips throughout the week, making portion control effortless and consistent.
If you prefer a more traditional approach to tracking, we also offer printable resources:
- 21 Day Fix Meal Planner PDF: A classic paper-and-pencil option for those who enjoy manual tracking.
- 2B Mindset spreadsheet tracking tool: A valuable resource for 2B Mindset program followers to track their intake effectively.
Weight Watchers Meal Plan Guidance
For our dedicated Weight Watchers (WW) community, we understand the importance of accurate points tracking. We are diligently working to convert every recipe on our site to align with the most current WW points system. This is an ongoing process to ensure our resources are as up-to-date and helpful as possible for your weight loss journey.
Currently, you’ll find that some recipes feature a direct link that allows you to calculate your personal points, while others already have the calculated points clearly listed. In both scenarios, the most reliable place to find the comprehensive WW points information is within the “notes” section of the recipe card located on each individual blog post. We deeply appreciate your patience and understanding as our team continues to adapt and update all our content to the new system, ensuring a seamless experience for all Weight Watchers members.
Frequently Asked Questions (FAQs)
For a comprehensive overview of your entire week’s healthy eating schedule, you can access the 10.16.23 Meal Plan at a Glance Spreadsheet. This convenient tool allows you to visualize your breakfasts, lunches, and dinners, helping you organize your shopping and prep tasks efficiently. For the best user experience, please remember to click the spreadsheet link, make a copy when prompted, and save it directly to your computer. While accessible on a phone, it performs best on a desktop or laptop, offering full functionality for your planning needs.
This week, I’m particularly excited about meal prepping Mason Jar Salads. These are fantastic for busy schedules, allowing you to simply grab and go, ensuring a nutritious lunch without fuss. Feel free to enhance them with a quick rotisserie chicken for added protein and convenience. As an added bonus, use the chicken bones to make a rich stock in your Instant Pot, perfect for a future batch of ramen. Should you crave more variety, our popular post, 35+ High Protein Lunch Ideas, offers a wealth of inspiration to keep your midday meals exciting and satisfying!
When it comes to comprehensive meal planning, my strategy always begins with dinner, then moves to breakfast, and subsequently, lunch. Once these primary meals are established, I then carefully fill in my snacks for the day, utilizing any remaining macros, WW points, or 21 Day Fix containers. This systematic approach ensures that all your nutritional needs are met throughout the day without overshooting your goals. For a plethora of creative and healthy snack ideas, our Healthy Snack Ideas | 21 Day Fix Snacks post is an excellent resource, providing inspiration for delicious options that fit perfectly within your leftover container allowances, points, or macros.
Maintaining your healthy eating habits through Saturday and Sunday is crucial for achieving optimal results with the 21 Day Fix plan and any wellness journey. After following this healthy weekly meal plan, you’ll likely find yourself with some delicious leftover meals and ingredients. To effectively minimize food waste and extend your healthy eating into the weekend, we recommend taking a quick inventory of your refrigerator and pantry at the end of the week. Based on what you have, create a simple plan for your weekend meals. Many people enjoy the flexibility of healthy takeout one night—think nourishing salads with grilled protein or a satisfying slice of veggie pizza. To further assist you in making smart choices, explore our helpful Healthy Weekend Meals post, packed with tips and ideas.
You’re in luck! If you’re seeking a more structured approach with every meal meticulously planned for you, we have an extensive collection to support your journey. We offer 17 FREE and FULL 21 Day Fix Meal Plans, each tailored to various calorie brackets. These comprehensive plans take the guesswork out of healthy eating, providing you with a complete roadmap for breakfasts, lunches, dinners, and snacks. Simply choose the plan that aligns with your calorie target, and you’ll be ready to embark on a perfectly portioned and deliciously healthy week!
This Week’s Delicious and Healthy Plan
Get ready for a week of flavorful, wholesome, and easy-to-prepare meals that celebrate the best of Fall. This plan is designed to keep you nourished and satisfied, incorporating seasonal ingredients and convenient cooking methods. Each recipe is detailed below with its primary ingredients, making your grocery shopping a breeze. Let’s dive into the deliciousness!
Start Your Day Right: Breakfast
Groceries:
- Olive oil cooking spray
- 4 slices turkey bacon diced (can sub pork bacon or omit)
- ½ cup diced onion
- 3 1/2 cups fresh baby spinach chopped (can sub kale or other leafy veggie)
- 6 eggs
- 3/4 cup cottage cheese
- ¼ cup milk use any milk you have on hand
- ½ cup feta cheese can sub favorite cheese
- ¼ teaspoon salt
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Energizing Lunches
Groceries:
- 1 lb chicken breasts cooked through and diced
- 8 slices turkey bacon cooked and crumbled
- 2 apples chopped
- 2 pears chopped
- 1 head kale or spinach or a mix of both
- 1 1/3 cup Matchstick carrots
- 1/2 cup Pecans chopped
- 1/2 cup feta cheese optional
For the dressing
- 4 tablespoons extra virgin olive oil
- 2 1/2 tablespoons maple syrup
- 2 1/2 tablespoons apple cider vinegar
- 1 teaspoon Dijon mustard
- Sprinkle salt and pepper
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Hearty Dinners
Groceries:
- Olive oil avocado oil, or coconut oil cooking spray
- 1 cup diced carrots
- 1 cup diced celery
- 1/2 onion chopped
- 1 1/3 cup reduced sodium chicken broth divided use
- 1 teaspoon Himalayan salt
- 3 tablespoons tomato paste
- 1 lb organic lean ground turkey
- 2 cups chopped cauliflower
- 2 cups red potatoes peeled and chopped
- 2 tablespoons butter vegan butter, olive oil, or ghee
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Groceries:
For the Tacos
- 1.5 lbs flank steak trimmed of any fat and sliced thin – about 1/2 inch strips
- 1 lime
- 2 tsp olive oil
- 2 cloves garlic minced
- 1 tablespoon salt free taco seasoning
- 10 oz. can of diced tomatoes with green chilies
- salt to taste
- 2 tbsp cilantro
- 1 package corn tortillas warmed
- Optional toppings: avocado, cilantro, plain Greek yogurt
For the Cilantro Lime Slaw
- 2 cups coleslaw mix or chop your own cabbage
- 1/4 red onion cut into skinny strips
- 1/2 jalapeno diced and seeds removed
- 2 tbsp cilantro
- 1 lime
- 1-2 tsp maple syrup or honey
- chili powder optional
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Groceries:
For the Homemade BBQ Sauce:
- 1/2 cup tomato paste
- 1/4 cup coconut aminos can sub low sodium soy sauce if not gluten-free
- 3 tablespoons pure maple syrup
- 2 tablespoons apple cider vinegar
- ½ tablespoon yellow mustard
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Sprinkle sea or Himalayan salt and black pepper
For the Chicken:
- 1/4 teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon paprika
- Sprinkle pepper
- 1 -2 pounds boneless skinless chicken tenderloins or chicken breasts cut into smaller strips or chunks
For the Slaw:
- 3 tablespoons cilantro
- 4 cups coleslaw mix or chop your own cabbage
- 1/4 red onion cut into skinny strips
- ½-1 jalapeno diced and seeds removed
- 4 teaspoons maple syrup or honey
- Juice from 2 limes
- 1 teaspoon olive oil
- Sprinkle of salt
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Groceries:
- 1 teaspoon salt
- 2 tablespoons brown sugar
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon chili powder
- Sprinkle of pepper
- 2 pork tenderloins 1-1 ½ pounds each
- 2 teaspoons olive oil or olive oil cooking oil spray
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Groceries:
- 3-6 lbs organic apples roughly chopped away from the core; peeling is optional!
- 1/3 cup water
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Groceries:
- 2 teaspoons sesame oil
- 2 tablespoons grated or finely chopped ginger
- 1 1/2 tablespoons minced garlic
- 4 cups stock I used chicken, but vegetable would also work
- 3 1/2 cups water
- 1 1/4 lb skinless bone-in chicken thighs (you can sub boneless)
- 1/3 cup coconut aminos
- 2 ramen noodle cakes
- 1-2 cups finely chopped baby bok choy greens or finely chopped baby kale
- 1-2 cups shredded carrots
- Himalayan or sea salt
- 1/4 cup chopped scallions or chives for optional garnish
- Fresh chili paste or sub sriracha
- 2 soft boiled eggs for garnish
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