Effortless Healthy Weekly Meal Plan: Fresh Summer Recipes for 21 Day Fix & Weight Watchers
Discover your ultimate Healthy Meal Plan featuring delightful warm-weather meals bursting with fresh vegetables! This comprehensive plan includes delicious breakfast, lunch, and five dinner recipes, designed to eliminate the stress of meal planning. Plus, we’ve included 21 Day Fix Container equivalents, Weight Watchers points, and a handy weekly meal planning spreadsheet to make your healthy journey even smoother.
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Your Essential Healthy Meal Plan
The school year is wrapping up, and we are absolutely buzzing with excitement for summer break! My kids have just a few early dismissal days left, and then it’s time for endless pool days, thrilling swim meets, and those blissful, warm summer evenings spent relaxing in our backyard. This energy is perfectly reflected in this week’s healthy meal plan, which is transitioning towards vibrant, summery recipes that are as delicious as they are nutritious.
Our focus this week is on fresh, seasonal ingredients, ensuring every meal is packed with essential nutrients and incredible flavor. You’ll find delightful, veggie-packed dishes like my refreshing Mediterranean Chickpea Salad and the incredibly simple Lazy Zucchini Enchilada Skillet. There’s nothing quite like the taste of farm-stand produce, and these recipes beautifully highlight the best of summer’s bounty.
For breakfast, prepare to be amazed by my *NEW* Cottage Cheese Egg Bake Bowls. These bowls are not only perfect for efficient meal prep, but they are also loaded with vegetables and boast a high protein content – an ideal combination to kickstart your day with sustained energy. When it comes to lunch, you simply can’t go wrong with the effortless Instant Pot Chicken Tortilla Soup. It’s a “dump and go” recipe that’s incredibly easy to prepare on a Sunday or Monday, setting you up with wholesome lunches for the entire week.
Here’s a smart tip to further streamline your kitchen time: embrace leftovers! Make a double batch of the mouth-watering Baked Lemon Garlic Chicken on Thursday. This ensures you have perfectly cooked chicken ready to be tossed into your Chicken Caesar Pasta Salad on Friday, saving you precious minutes and ensuring a delicious, healthy meal. This meal plan is all about making healthy eating enjoyable and manageable, so you can spend less time cooking and more time savoring the summer.
Introducing the Fit Healthy Meal Plans App
Did you hear the exciting news? We’ve launched our very own Meal Planning App, aptly named Fit Healthy Meal Plans! This innovative app is designed to transform your meal planning experience, allowing you to seamlessly take inspiration from our weekly plans and completely customize them to fit your unique preferences and dietary needs. Not only can you tailor your meals, but the app also generates a personalized grocery list, making your shopping trips a breeze. For anyone who loves the idea of organized, stress-free meal prep, this app is truly a game-changer!
Click here to learn more about the app and its features. We’re confident it will revolutionize the way you approach healthy eating. Should you have any questions, our team is always here to assist you.
A special note for our app users: Be sure to regularly check the app for our latest recipes! We are committed to publishing new and exciting recipes to the app first, often before they even hit the blog. This means you get exclusive early access to delicious new creations. Find these and many more on the Fit Healthy Meal Plans app!
About This Weekly Meal Plan
For those who are new to my weekly meal plans, or transitioning from our full, more rigid plans, this format offers a wonderful blend of structure and flexibility. Each week, I meticulously plan out five dinner recipes and a dedicated breakfast option, along with a helpful lunch suggestion. This approach ensures you have a solid foundation for your week’s healthy eating, without feeling overly constrained.
These weekly plans are carefully crafted to align with the principles of the 21 Day Fix containers, and they also include comprehensive Weight Watchers points. This makes the plan incredibly versatile and perfect for anyone dedicated to healthy eating, mindful portion control, and prioritizing whole, unprocessed foods. My goal is to empower you to embrace a truly healthy lifestyle, making nutritious choices feel effortless and enjoyable. We believe in providing you with the tools to eat well, feel great, and thrive, whether you’re meticulously tracking macros or simply looking for delicious, balanced meals to simplify your week.
Simplified Grocery List and Prep Tips
To make your healthy eating journey as smooth as possible, we provide invaluable resources directly to our email subscribers. The detailed grocery list for this week’s plan, along with essential printable prep tips, can be found in my weekly email. These resources are designed to significantly reduce your time in the kitchen and make your week flow with remarkable ease. Imagine walking into the grocery store with a clear, concise list, knowing exactly what to buy, and then having a step-by-step guide for prepping your meals efficiently. This level of organization can truly transform your experience.
It’s never too late to gain access to these time-saving tools. By becoming an email subscriber, you’ll receive these fantastic resources directly in your inbox every week, absolutely free! Don’t miss out on the opportunity to simplify your meal planning and elevate your healthy lifestyle. Simply click the link to sign up – it’s a quick, free, and incredibly beneficial step towards more organized and enjoyable healthy eating.
Tailored for 21 Day FIX | Portion Fix Followers
For those committed to the 21 Day Fix or Portion Fix system, this meal plan is specifically designed with your needs in mind. All five dinners and the planned breakfast for the week are meticulously loaded into a dedicated meal planning spreadsheet, which you can access here. This spreadsheet serves as your ultimate tracking tool, allowing you to easily visualize your container counts for each meal.
Once you have the dinners and breakfast covered, simply add in your preferred lunch options and healthy snacks, making any necessary adjustments to perfectly fit your personal calorie bracket and container goals. The beauty of this system is its adaptability, ensuring you stay on track with your fitness journey. A quick note for optimal usage: click the spreadsheet link, remember to make a copy when prompted, and save it directly to your computer. While it’s incredibly useful, it might not function as seamlessly on a mobile device.
If you prefer a more traditional, hands-on approach to meal planning, 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: For followers of the 2B Mindset program, this tool helps you stay organized with your unique approach to nutrition.
Weight Watchers Meal Plan Guidance
For our dedicated Weight Watchers members, we understand the importance of accurate point tracking. We are diligently working to convert every single recipe on our site to reflect the most current WW points system. This is a continuous effort, and we appreciate your patience as we update our extensive recipe library.
Currently, you will find that some recipes include a direct link that allows you to calculate your personal points, while others already have the updated points clearly listed. In either scenario, the most reliable place to find all the necessary Weight Watchers 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 precise and up-to-date information to support your Weight Watchers journey. Thank you for bearing with us as we adapt to the new system and ensure all our content meets your tracking needs.
Frequently Asked Questions (FAQs)
For a comprehensive overview of your entire week’s healthy meal plan, simply access the 6.9.25 Meal Plan at a Glance Spreadsheet. This convenient spreadsheet allows you to visualize all your planned meals, helping you stay organized and on track. For the best user experience, we recommend clicking the link, making a copy when prompted, and saving it directly to your computer. This ensures full functionality and ease of use, as it may not work as effectively on a mobile device.
You can never go wrong with our recommended “dump and go” Instant Pot Chicken Tortilla Soup for lunch this week. It’s incredibly simple to prepare, requiring minimal effort to throw together on a Sunday or Monday, and it conveniently provides delicious and healthy lunches to set you up for success throughout the week. For even more variety and inspiration, be sure to explore our popular post: 35+ High Protein Lunch Ideas, offering a wide range of nutritious options to keep your midday meals exciting and satisfying.
My personal meal planning strategy always begins with dinners, followed by breakfast, and then lunch. Finally, I strategically fill in my snacks for the day, utilizing any remaining macros, Weight Watchers points, or 21 Day Fix containers. This approach ensures that your main meals are prioritized while still allowing for healthy, balanced snacking that supports your overall nutrition goals. To help you brainstorm ideas, our post Healthy Snack Ideas | 21 Day Fix Snacks is an excellent resource for discovering delicious and compliant options to fill those remaining container slots, points, or macros after planning your primary meals.
Maintaining your healthy eating habits over the weekend is crucial for optimal results, especially if you’re following a structured plan like 21 Day Fix. After diligently following this healthy weekly meal plan from Monday to Friday, you’ll likely have some delicious leftover meals and ingredients in your fridge. To minimize food waste and keep your healthy momentum going, we encourage you to take a quick inventory of your refrigerator and pantry at the end of the week. Based on what you have, you can then create a flexible plan for your weekend meals.
Many people enjoy the flexibility of healthy takeout one night – think flavorful salads with grilled protein or a satisfying slice of veggie pizza. To provide even more guidance and inspiration for your non-planned days, we have a very helpful resource: our Healthy Weekend Meals post, packed with ideas to ensure your healthy lifestyle extends smoothly through Saturday and Sunday.
You’re in luck! If you’re seeking a more comprehensive, fully structured approach, we have exactly what you need. I’ve curated and developed 20 FREE and FULL 21 Day Fix Meal Plans, meticulously planned for all various calorie brackets. These detailed plans provide every meal laid out for you, removing all guesswork and making your healthy eating journey as straightforward as possible. Simply choose your calorie bracket, and you’ll have a complete week of delicious, portion-controlled meals ready to go!
This Week’s Delicious Menu
Groceries:
- cooking oil spray
- 2 cups cauliflower rice
- 2 cups diced bell peppers (or mix of your favorite veggies)
- 4 large eggs
- 2 cups egg whites
- 2 cups cottage cheese
- ½ cup shredded cheese, any kind works! (optional – I often don’t use it)
- Salt and pepper
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Groceries:
- 1 1/4 lb raw boneless skinless chicken breasts (about 3-4 Breasts)
- 10 oz. diced tomatoes with green chilies
- 14.5 oz. diced tomatoes (no salt added)
- 1 cup frozen corn thawed
- 1 cup black beans (no salt added, drained & rinsed)
- 1 medium onion (diced)
- 1 jalapeno (diced)
- 2 cloves garlic (minced)
- 4 cups organic low sodium chicken broth or stock
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1 teaspoon Himalayan salt
- 1/4 teaspoon black pepper
Tortilla Strips:
- 4 organic corn tortillas
- Olive oil cooking spray
- Himalayan salt
- Optional toppings – avocado, cheese, lime, Greek yogurt, cilantro
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Groceries:
- 1 lb lean grass fed ground beef
- 1 small to medium head of cauliflower (green leaves cut off, stem still intact.)
- 4 teaspoons rice flour (or flour of your choice – almond flour is best for keto)
- 4 teaspoons butter (vegan butter, or ghee)
- 1 cup unsweetened original almond milk (or milk of your choice)
- 1 1/3 cups shredded cheddar cheese (use Daiya or Violife for dairy free!)
- Himalayan salt
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Groceries:
For the Enchilada Sauce:
- 8 oz tomato sauce
- 1/4 teaspoon dried oregano
- 1/4 teaspoon ground cumin
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 2 teaspoons chili powder (or more to taste)
For the skillet:
- 2 teaspoons olive oil (plus olive oil cooking spray)
- 1 lb lean ground turkey (chicken, or beef)
- 1/4 diced red onion
- 3 cups zucchini sliced into thin half moons
- 2 cloves garlic (minced)
- 1 cup enchilada sauce (see recipe above)
- 1 cup cottage cheese (I use the 2% one)
- 3 tablespoons plain Greek yogurt
- 1 1/3 cup shredded sharp cheddar
- Garlic powder
- Salt and pepper
- Cilantro
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Groceries:
- 1 lb chicken tenderloins
- 1 package Applegate turkey bacon or other nitrate free turkey bacon (for keto, use a no sugar pork bacon)
- Sliced pepper jack (sharp cheddar, or cheese of your choice)
- 1 avocado
- Olive oil spray
- Garlic powder
- Himalayan salt (optional)
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Groceries:
Salad:
- 2 can chickpeas (3 cups, drained and rinsed)
- 1 green bell pepper (diced)
- 1 red bell pepper (diced)
- 1 yellow bell pepper (diced)
- 2 cups chopped cucumber (about one whole cucumber with the seeds removed if desired (I scoop them out and then chop into half moons))
- 1 cup grape tomatoes (halved)
- 3 tablespoons diced red onion (or more to taste)
- 2 tablespoons fresh chopped parsley
- ⅓ cup of feta (can double if you like or omit for vegan!)
- 6 tablespoons olives (about 30 (optional))
Dressing:
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- Sprinkle salt and fresh pepper
- 1 tablespoons fresh oregano or 1/2 tsp dried oregano
- 2 teaspoon fresh basil or 1/4 tsp dried basil
- Sprinkle garlic powder
- Juice from 1/2 lemon
- 1-2 tablespoons water
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Groceries:
- 1 1/4 lb boneless (skinless chicken thighs (or other lean protein))
- 1 tablespoon extra virgin olive oil
- 4 cloves garlic (peeled and smashed)
- 2 teaspoons lemon zest (about ½ lemon)
- 3 tablespoons lemon juice (about 1 lemon)
- 1 teaspoons fresh thyme (or 1/4 teaspoon dried)
- 2 teaspoons maple syrup (or honey)
- ½ teaspoon red chili flakes (or more if you like it spicy)
- ¾ teaspoon coarse kosher salt
- ½ teaspoon pepper
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Groceries:
For the homemade Greek Yogurt Caesar dressing:
- ¼ cup plain Greek yogurt
- ¼ cup mayo
- 1/2 lemon (juice from)
- 1-2 tsp anchovy paste
- ½ tsp dijon mustard
- 1 clove garlic (minced)
- 2 Tbsp grated parmesan cheese
- salt
- pepper
For the chicken:
- 1 lb chicken breasts or chicken tenderloins
- avocado oil spray
- salt
- garlic powder
- 1/2 lemon (juice from)
For the salad:
- 6 cups romaine lettuce (chopped)
- 1 cup tomatoes (diced)
- 1 cup cucumbers
- ⅓ cup parmesan cheese
- 2 cups Banza chickpea pasta or pasta of your choice (cooked)
- 3 cups cooked and cooled chicken (see recipe)
- 1/2 cup caesar Dressing (see recipe)
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