Master Your Week: Delicious & Healthy 21 Day Fix Chicken Dinners Meal Plan (Weight Watchers & Gluten-Free Friendly)

Welcome to your ultimate guide for a week of flavorful and healthy chicken dinners! This meticulously crafted 21 Day Fix Meal Plan highlights the incredible versatility of chicken, making it simple and delicious to stick to your dietary goals, whether you’re following the 21 Day Fix, Ultimate Portion Fix, or Weight Watchers. Each recipe featured is not only packed with protein and taste but is also naturally gluten-free, ensuring a wholesome and inclusive eating experience for everyone at your table. From the comforting aroma of a whole chicken cooked slowly in your Crock Pot or quickly in the Instant Pot, to the vibrant crunch of ground chicken lettuce wraps, you’re about to discover some fantastic new ideas that will revitalize your dinner routine. Plus, as a special treat this week, we’ve included a bonus breakfast recipe to ensure your mornings are just as delicious and on-track as your evenings! This post contains affiliate links for products I’m obsessed with, helping me to continue sharing these beloved recipes and meal plans with you.

It’s truly incredible to think that I now have over 60 of these weekly dinner plans available right here on the blog! This journey has been a labor of love, and your support makes it all worthwhile. I’m always striving to make these plans as helpful and impactful as possible, which is why I’d love for you to leave a comment at the bottom of this post. Tell me, how do you incorporate these weekly plans into your life? What improvements or new features would you like to see? Your feedback is invaluable as I work to continuously enhance them for our amazing community.

Each week, it’s a genuine pleasure to not only introduce you to our newest culinary creations but also to delve into the archives and bring back some cherished “oldies but goodies.” This allows newer followers to discover recipes that have stood the test of time and become staples for many. Thank you for consistently sharing and spreading the Fit Foodie love! This blog, and our shared passion for healthy, delicious food, simply couldn’t thrive without your incredible support, friends!

This week, you’ll notice that two of our featured recipes have received a fresh makeover. They’ve been recently updated with drool-worthy new pictures and some improved directions, making them even easier and more appealing to cook. I’m confident you’ll love the enhanced experience!

And remember, don’t forget to explore the special bonus breakfast recipe I’ve included this week. It’s designed to add even more ease and nutrition to your mornings. I truly hope you enjoy this week’s plan and find it to be a fantastic addition to your healthy lifestyle!

Your 21 Day Fix & Weight Watchers Meal Plan – Yummy Chicken Dinners!

Monday: Spice Rubbed Whole Chicken (Instant Pot/Crock Pot)

Kick off your week with a burst of flavor and effortless cooking with our Spice Rubbed Whole Chicken, perfectly adaptable for both your Instant Pot or Crock Pot. This recipe is a fan-favorite for a reason: it’s incredibly tender, juicy, and packed with aromatic spices, making for a truly satisfying meal. Plus, cooking a whole chicken is an excellent way to maximize your time and budget, providing delicious protein for multiple meals throughout the week.

21 Day Fix: This lean protein powerhouse is measured using your RED container, ensuring you stay perfectly on track with your macros. | WW Freestyle: Weight Watchers members will also rejoice, as skinless breast meat comes in at 0 SmartPoints, while 4 oz of skinless dark meat is a mere 1 SmartPoint. This makes it an incredibly versatile and diet-friendly option for healthy eating.

Tip #1 for Easy Meal Prep: To streamline your Monday, consider prepping your whole chicken on Sunday. After seasoning it according to the recipe, cover it tightly and store it in the refrigerator. On Monday, all you’ll need to do is pop it into your Instant Pot or Crock Pot, turn it on, and let the magic happen. This simple step saves precious time and makes healthy weeknight dinners a breeze, especially after a busy day.

Tip #2 for Perfect Pairings: Elevate your succulent chicken with the right sides. We highly recommend serving it with our speedy Instant Pot Loaded Cauliflower Mash (21 Day Fix | 2B Mindset) or a vibrant Instant Pot Ratatouille (21 Day Fix/2B Mindset). Both sides are approved for these popular programs, and they can be cooked quickly while your chicken rests after carving, ensuring a fresh and wholesome dinner on the table in no time.

Note: Be sure to cook extra chicken and save a portion for Wednesday’s dinner! This smart planning is key to efficient meal prep.

Groceries for Monday’s Spice Rubbed Whole Chicken:

1 Whole Chicken (4 to 5 lbs for a 6-quart Instant Pot, 5-7 lbs for an 8-quart Instant Pot or Crock Pot): The centerpiece of your meal, providing ample protein.
Onion & Lemon: These aromatics infuse the chicken with subtle, fresh flavors and help maintain moisture during cooking, enhancing overall taste.
Paprika, Cayenne, Onion Powder, Thyme, Garlic Powder, Salt: The core spice blend that creates that irresistible, savory rub. Cayenne adds a gentle kick, while the others build a rich, complex flavor profile.
Chicken Broth or Water (for IP): Essential for creating steam in the Instant Pot, which results in incredibly tender, fall-off-the-bone chicken.

Tuesday: 21 Day Fix Chicken Pad Thai Zoodles

Indulge in the vibrant flavors of Thailand with a healthy twist! Our 21 Day Fix Chicken Pad Thai Zoodles reimagines this classic dish by replacing traditional noodles with nutrient-dense zucchini spirals. It’s a deliciously light yet satisfying meal packed with tender chicken, eggs, and a flavorful sauce that will transport your taste buds without derailing your healthy eating goals. This recipe is a fantastic way to enjoy a takeout favorite, made clean and wholesome at home.

21 Day Fix: Each serving perfectly aligns with 1 RED (chicken), 1 1/4 GREEN (zoodles, carrots, etc.), 1 ORANGE (peanuts, if used), and 2 tsp (for oils). | WW Freestyle: This dish is a smart choice for Weight Watchers, coming in at 8 points without peanuts and 11 points with peanuts per serving, allowing you to tailor it to your daily points budget.

Groceries for Tuesday’s Chicken Pad Thai Zoodles:

2 Chicken Breasts: Provides lean protein, sliced or diced for quick cooking.
Coconut Oil: Used for sautéing, adding a subtle tropical note and healthy fats.
Eggs: Scrambled into the dish, adding richness and extra protein.
Green Onion, Fresh Garlic, Fresh Grated Ginger: The aromatic trinity that forms the foundation of the authentic Pad Thai flavor.
Matchstick Cut Carrots & Zucchini: Your vibrant vegetable base, with zucchini serving as the low-carb “noodles.”
Himalayan Salt & Dash of Crushed Red Pepper: For seasoning and a touch of heat.
Lime: Essential for bright, fresh acidity to balance the flavors.
Honey: A natural sweetener for the sauce, contributing to the dish’s signature sweet-savory profile.
Coconut Aminos (or more to taste): A fantastic soy-free alternative that provides umami depth to the sauce.
Chopped Peanuts & Cilantro: Optional garnishes that add crunch, healthy fats, and a burst of freshness.

Wednesday: 21 Day Fix Buffalo Chicken Pizza

Who says healthy eating can’t include pizza night? Our 21 Day Fix Buffalo Chicken Pizza is here to prove that you can enjoy a comforting, flavorful pizza without any guilt. This recipe transforms your favorite spicy chicken into a delicious, satisfying pizza topping, all built on a wholesome base. It’s an explosion of tangy, savory, and cheesy goodness that’s surprisingly light and incredibly easy to make, especially when you leverage some smart meal prep!

21 Day Fix: Each individual pizza is perfectly portioned for 1 YELLOW (wrap/crust), 1 BLUE (cheese/ricotta), 1 RED (chicken), and 1 TSP (oil). | WW Freestyle: Enjoy this delicious pizza for just 7 points per pizza, making it a fantastic and filling option for your Weight Watchers journey.

Tip for Smart Repurposing: This is where your Monday meal prep truly pays off! Utilize the leftover diced chicken from Monday’s Spice Rubbed Whole Chicken. You’ll need approximately 1/2 cup of cooked chicken per pizza, which makes assembling this dish a breeze and helps minimize food waste.

Note on Ingredients: See below in the bonus breakfast section (quiche) for my clever tip about what size ricotta container to buy to avoid waste and streamline your grocery shopping, as ricotta is a shared ingredient this week.

Groceries for Wednesday’s Buffalo Chicken Pizza:

Olive Oil Spray: For preparing your pizza base, ensuring a non-stick surface and a touch of healthy fat.
Whole Grain or Gluten-Free Wrap, Tortilla, or Flatbread: Your healthier crust option, providing a delicious and satisfying base without excess carbs.
Butter or Ghee: Used to create the rich, classic buffalo sauce base, contributing to its signature flavor.
Diced, Cooked Chicken: The star protein, ideally repurposed from your Monday meal for ultimate convenience.
Hot Sauce: The essential ingredient for that signature buffalo kick! Adjust to your preferred spice level.
Ricotta Cheese: Provides a creamy, mellow base that balances the spicy buffalo flavor.
Blue Cheese & Shredded Mozzarella Cheese: A combination that offers sharp, tangy notes (blue cheese) and melty, savory goodness (mozzarella), creating the perfect cheesy topping.
Diced Red Onion: Adds a fresh, pungent bite and a beautiful color contrast.
Garlic Powder & Parsley: Enhance the overall flavor profile, with parsley adding a fresh finish.

Thursday: Healthy Chicken Lettuce Wraps | Copycat PF Changs Lettuce Wraps

Craving the fresh, vibrant flavors of your favorite restaurant lettuce wraps? Our Healthy Chicken Lettuce Wraps offer all the deliciousness of a copycat PF Chang’s recipe, but with a lighter, healthier profile. This dish is incredibly satisfying, featuring lean ground chicken cooked in a savory, slightly sweet sauce, spooned into crisp lettuce cups. It’s a perfect option for a light, low-carb, and protein-packed dinner that’s both fun to eat and wonderfully fresh.

21 Day Fix: Each serving provides a balanced mix of 1 GREEN (lettuce, mushrooms, etc.), 1 RED (ground chicken), 1/2 YELLOW (from sauce ingredients), and 1.5 TSP (for oils/butters). | WW Freestyle: An incredibly point-friendly meal at just 3 points per serving, making it an excellent choice for a filling and flavorful dinner on Weight Watchers.

Groceries for Thursday’s Healthy Chicken Lettuce Wraps:

Maple Syrup, White Wine Vinegar, Coconut Aminos, Peanut Butter or Almond Butter, Sesame Oil: These ingredients form the backbone of the irresistible sweet and savory sauce, providing depth, tang, and healthy fats.
Minced Ginger & Fresh Garlic: Key aromatics that bring authentic Asian-inspired flavor to the dish.
1 lb Lean Ground Chicken (WW, use 98% FF for lowest points): The lean protein base for your wraps, ensuring a light and healthy meal.
Olive Oil: Used for sautéing, adding a healthy fat component.
Onion & Diced Baby Bella Mushrooms: Provide savory depth and an earthy texture to the chicken mixture, adding more vegetables.
Water Chestnuts: Crucial for that delightful, signature crunch in lettuce wraps.
Green Onion & Cilantro: Fresh herbs for garnish and added brightness, bringing a burst of flavor.
Bib/Butter Lettuce: The ideal crisp, tender leaves for holding your delicious chicken filling.
Sambal Oelek Chili Paste/Sauce (optional): For those who love an extra kick of heat in their wraps.

Friday: Healthy Penne Vodka Sauce with Chicken [Gluten-free | Dairy-free Option]

Wrap up your week with a comforting and elegant meal that feels indulgent but is perfectly healthy: our Healthy Penne Vodka Sauce with Chicken. This recipe proves that rich, creamy pasta dishes can absolutely be part of your healthy eating plan. We’ve lightened up the classic vodka sauce without sacrificing any of its signature depth or deliciousness, and paired it with lean chicken and your choice of gluten-free pasta or zoodles for a complete, satisfying meal. It even offers a dairy-free option!

21 Day Fix: Each serving is thoughtfully balanced with 1 RED (chicken), 1 GREEN (sauce vegetables), 1/4-2/3 BLUE (cheese/yogurt – see post for precise measurement based on dairy choice), and 1 YELLOW (pasta/zoodles). | WW Freestyle: This delectable dish is a fantastic option at just 5 points per serving, allowing you to enjoy a hearty pasta meal on Weight Watchers.

Groceries for Friday’s Healthy Penne Vodka Sauce with Chicken:

Turkey Bacon (nitrate-free): Adds a smoky, savory depth to the sauce, replacing traditional pork bacon for a leaner option.
Olive Oil: Used for sautéing, contributing healthy fats and flavor.
Red Onion & Fresh Garlic: The aromatic base that builds the foundational flavors of the sauce.
28 oz Can Crushed Tomatoes: The rich, tangy heart of your vodka sauce, providing a robust tomato flavor.
Vodka (be sure it’s gluten-free if you need): Essential for the classic vodka sauce, its alcohol content cooks off, leaving behind a subtle, unique flavor and helping to emulsify the sauce.
2% Plain Greek Yogurt or sub Full Fat Canned Coconut Milk: Our secret to a creamy sauce without excessive fat. Greek yogurt adds a tangy richness, while coconut milk provides a luscious dairy-free alternative.
Parmesan Cheese (and more for topping) / For Dairy-Free, sub Violife or another dairy-free Parm: For that salty, umami kick and creamy texture. Choose your preferred dairy or dairy-free option.
Chopped Fresh Basil & Dried Oregano Flakes: Fresh and dried herbs are crucial for the authentic Italian-inspired flavor profile.
Sprinkle of Salt & Red Pepper Flakes (optional): To season and add a gentle warmth if desired.
1 lb Boneless Chicken Breasts: Sliced or diced, providing lean protein to make this a complete meal.
Gluten-Free Penne Pasta or Zoodles: Your choice of carbohydrate base – traditional gluten-free pasta for comfort or zucchini noodles for a lighter, low-carb alternative.

Bonus Breakfast Recipe for a Great Start to Your Day!

Bonus Breakfast Recipe: Crustless Zucchini Quiche (Oven/Instant Pot) [Gluten-free | Keto]

Start your mornings right with this incredibly versatile and delicious Crustless Zucchini Quiche! This recipe is a game-changer for busy mornings, offering a savory, protein-packed, and vegetable-filled breakfast that’s both gluten-free and keto-friendly. Whether you bake it in the oven or use your Instant Pot for a hands-off approach, this quiche is packed with tender zucchini, savory onions, and creamy cheeses, making it a satisfying and nutritious way to fuel your day.

21 Day Fix: Each serving beautifully fits into your containers with 1/2 RED (eggs), 1/3 GREEN (zucchini/onion), 1/2 BLUE (cheese/ricotta), and 1/2 tsp (oil). | WW Freestyle: This quiche is a smart and fulfilling breakfast choice, coming in at 5 points per serving for Weight Watchers members.

Tip #1 for Breakfast Meal Prep: Make this wonderful quiche ahead of time on Sunday, and you’ll have delicious, healthy breakfasts ready for the entire week! It reheats beautifully, making your weekday mornings significantly smoother and ensuring you never skip the most important meal of the day.

Tip #2 for Savvy Shopping (Ricotta Insight!): Ricotta is a star ingredient in both this quiche and Wednesday’s Buffalo Chicken Pizza, offering creamy texture to both dishes. Here’s a smart shopping strategy: If you’re only making one pizza for yourself, buy the small container of ricotta and simply set aside 2 tablespoons for Wednesday’s dinner before you prepare the quiche. If you’re making pizzas for the whole family, you’ll likely need to purchase a larger ricotta container. You might have a little bit leftover – but don’t worry, we’ve got some delicious ideas below to help you use it up creatively!

Groceries for Bonus Breakfast: Crustless Zucchini Quiche:

Zucchini & Onion: These vegetables provide a healthy base, adding moisture, flavor, and essential nutrients to your quiche.
Part Skim Ricotta & 3 Eggs: Form the creamy, protein-rich custard base of the quiche, making it light yet satisfying.
Shredded Mozzarella: Adds melty, savory goodness and helps bind the quiche together.
Butter Flavored Olive Oil, Regular Olive Oil, Butter, or Ghee: For sautéing the vegetables and greasing the baking dish, adding richness and preventing sticking.
Black Pepper, Dried Basil, Dried Oregano: Essential seasonings that give the quiche a classic, comforting flavor profile.
Olive Oil Cooking Spray: For ensuring a non-stick cooking surface.

Got Leftover Ricotta? Don’t Waste a Drop! Try One of These Delicious Ideas:

If you find yourself with extra ricotta cheese after making the quiche and pizza, don’t let it go to waste! Ricotta is incredibly versatile and can be transformed into a variety of sweet or savory treats. Here are some fantastic, healthy options to ensure every last bit is enjoyed:

Sweet Ricotta Cream Stuffed Strawberries {21 Day Fix}: A refreshing and light dessert or snack, these stuffed strawberries are elegant and simple, perfect for satisfying a sweet craving.
21 Day Fix “Tiramisu” Whipped Ricotta: Enjoy the flavors of a classic Italian dessert in a lightened-up, whipped form. It’s creamy, rich, and utterly delicious.
21 Day Fix Pumpkin Spice Whipped Ricotta: A seasonal favorite, this whipped ricotta brings the cozy flavors of pumpkin spice to a healthy, satisfying treat.
21 Day Fix Mix and Match Ricotta Bruschetta: Get creative with savory toppings on toasted bread spread with creamy ricotta for a delightful appetizer or snack.
21 Day Fix Roasted Maple Acorn Squash with Sweet Whipped Ricotta: A unique and nourishing side dish or light meal, combining roasted squash with a delicate sweet ricotta.

Looking for More Weekly Meal Plans to Simplify Your Healthy Journey?

This is just one of many meticulously planned weeks designed to make healthy eating delicious and accessible. If you’ve enjoyed this chicken-focused meal plan and are looking for more variety or different themes, be sure to explore our extensive collection of weekly meal plans. Each one comes with a full grocery list and is tailored to help you stay on track with your fitness and nutrition goals.

Explore All Weekly Meal Plans & Grocery Lists Here!

Grab Your Printable Grocery List!

To make your meal prep even easier, don’t forget to download the printable grocery list. It compiles all the ingredients you’ll need for this week’s delicious dinners and bonus breakfast, ensuring you have everything on hand for a successful week of healthy eating. Happy cooking!