Delicious & Healthy Weekly Meal Plan: 21 Day Fix & Weight Watchers Freestyle Approved Recipes

Originally published on 1/8/17, this popular weekly meal plan has been thoroughly updated to support your health journey with the latest 21 Day Fix container counts and Weight Watchers Freestyle Points. We’ve even incorporated a newer, irresistible recipe and added convenient Instant Pot directions, making these beloved family favorites even easier to prepare all year long! This post contains affiliate links for products I’m obsessed with and genuinely recommend.

Welcome to a new chapter in your health and wellness journey! It’s incredible to see so many of you dedicated to making healthy eating a priority. Your commitment inspires me daily, and I’m truly grateful that you’ve chosen to seek guidance here. Embarking on a healthy lifestyle can feel daunting, but remember, you’re not alone in this. I’ve walked this path for years, facing the same challenges of time constraints and the temptation of convenience. Yet, through it all, I’ve learned that consistency, even when imperfect, leads to profound and lasting results.

I believe in your ability to achieve your goals, because I understand the struggles and triumphs firsthand. This journey is an investment in yourself, your energy, and your future well-being. And trust me, you are absolutely worth that investment. Together, with practical tools like this meal plan, we can transform intentions into actions and make this your healthiest year yet!

Why Meal Planning is Your Secret Weapon for Healthy Eating

Meal planning is more than just deciding what to eat; it’s a foundational strategy for sustainable healthy living. In our busy lives, reaching for convenient (and often unhealthy) options is easy. A well-thought-out meal plan eliminates guesswork, reduces stress, and keeps you aligned with your nutritional goals. It helps you:

• Save Time: No more last-minute scrambling for dinner ideas or multiple trips to the grocery store.
• Save Money: Eating out less and buying only what you need significantly cuts down on food expenses and reduces waste.
• Reduce Stress: Knowing exactly what you’ll eat each day brings a sense of control and calm to your week.
• Stay on Track: Pre-portioned meals and calculated points/containers make it easier to stick to your dietary plan, whether it’s 21 Day Fix, Weight Watchers, or simply mindful eating.
• Eat Healthier: Planning ensures you’re incorporating a variety of nutrient-dense foods, avoiding processed options, and controlling portion sizes.

Understanding Our Healthy Eating Frameworks: 21 Day Fix & Weight Watchers Freestyle

This meal plan is designed to be highly versatile, catering specifically to two popular and effective healthy eating programs: the 21 Day Fix and Weight Watchers Freestyle. Here’s a quick overview of how they work and how this plan integrates them:

• 21 Day Fix: This program uses a system of color-coded containers to simplify portion control. Each container represents a different food group (e.g., green for veggies, red for protein, yellow for carbs). Our recipes provide the container counts per serving, helping you easily track your daily intake and ensure you’re getting a balanced array of nutrients.
• Weight Watchers Freestyle: Weight Watchers assigns SmartPoints values to foods based on calories, saturated fat, sugar, and protein. With the Freestyle program, many lean proteins and vegetables are zero points, offering greater flexibility. Our plan provides the Freestyle point values per serving, making it simple to log your meals and stay within your daily budget.

By including both sets of calculations, we aim to provide a comprehensive and adaptable resource for anyone looking to eat well, manage their weight, and feel fantastic!

Your Delicious & Healthy 5-Day Meal Plan

Get ready to enjoy a week of vibrant, flavorful, and healthy dinners that are sure to become new family favorites. I’m already drooling over this lineup!

Monday: Comforting Chicken Tortilla Soup

Kick off your week with a warm and satisfying bowl of Chicken Tortilla Soup. This recipe offers the best of both worlds with options for either a slow-cooked Crock Pot version or a lightning-fast Instant Pot Chicken Tortilla Soup {21 Day Fix}. It’s packed with flavor, lean protein, and wholesome vegetables, making it a perfect hearty meal without the guilt.

21 Day Fix: 1/2 YELLOW, 1/2 RED, 1/2 GREEN (per serving) | WW Freestyle: 1 point (per serving)

Groceries:

• 1 1/4 lb boneless skinless chicken breasts
• 10 oz. can diced tomatoes with green chilies
• 14.5 oz. can diced tomatoes (no salt added)
• frozen corn
• 1 can black beans (no salt added)
• onion
• 1 jalapeno
• 2 cloves garlic
• organic, low sodium chicken broth or stock
• ground cumin
• chili powder

Tortilla Strips:

• organic corn tortillas
• olive oil cooking spray

Optional toppings – avocado, cheese, lime, Greek yogurt, cilantro

Meal Prep Tip: Cook a larger batch of chicken breasts in your Instant Pot or Crock Pot on Sunday, then shred and divide for use in this soup and Tuesday’s salad. This small step saves significant time on busy weeknights!

Tuesday: Refreshing Avocado, Mango and Quinoa Salad

For a light yet incredibly filling and flavorful meal, you can’t beat this 21 Day Fix Avocado, Mango and Quinoa Salad. It’s a vibrant explosion of textures and tastes, combining creamy avocado, sweet mango, fluffy quinoa, and tender chicken over a bed of spinach. This salad is a testament to how satisfying clean eating can be, offering a perfect balance of healthy fats, protein, and complex carbohydrates.

Tip: Maximize your efficiency by prepping your chicken and quinoa on Sunday. Having these staples ready makes assembling this nutritious dinner a breeze, literally taking minutes!

21 Day Fix: 1 RED, 1 GREEN, 1 PURPLE, 1 BLUE, 1 YELLOW (per salad) | WW Freestyle: 5 points (per salad)

Groceries:

• baby spinach
• mango
• goat cheese crumbles
• avocado
• quinoa
• chicken breast
• 1 orange

Note: the recipe link makes 1 salad, so adjust your groceries for how many salads you will prepare.

Wednesday: Gourmet Pork Chops with Goat Cheese Butter

Elevate your mid-week meal with these incredibly tender 21 Day Fix Pork Chops with Goat Cheese Butter. This dish proves that healthy eating doesn’t mean sacrificing luxury or flavor. Lean pork chops are perfectly seared and then topped with a luscious goat cheese butter that melts into a creamy, tangy sauce. It’s a restaurant-quality meal made simple at home.

Tip: Serve these delicious pork chops with a side of prepped quinoa and some quickly roasted green beans or your favorite seasonal veggie. Remember to count your containers or points for the side dishes to maintain your plan!

21 Day Fix: 1 RED, 1/4 BLUE, 1 TSP (per serving) | WW Freestyle: 6 points (per serving)

Groceries:

• olive oil
• olive oil cooking spray
• unsalted butter
• lemon
• goat cheese
• 4 (4-oz.) boneless pork chops
• fresh or dried parsley (optional)

Thursday: Flavorful Fish Tacos with Avocado Mango Salsa

Bring the fiesta to your dinner table with these vibrant Fish Tacos with Avocado Mango Salsa. Light, flaky fish (or shrimp!) seasoned to perfection, nestled in corn tortillas, and topped with a fresh, zesty salsa. These tacos are a fantastic way to incorporate more seafood into your diet, offering a lean protein source combined with healthy fats and a burst of tropical flavor. Don’t forget the amazing 21 Day Fix Cauliflower Rice with Lime and Cilantro on the side!

21 Day Fix: 1 RED, 1 YELLOW, 1/2 PURPLE, 1 BLUE, and a little GREEN (per serving) | WW Freestyle: 7 points (per serving)

Tip: For an even richer flavor, prepare your avocado mango salsa the night before – it allows the flavors to meld beautifully. If grilling weather isn’t cooperating, a grill pan works perfectly indoors for your fish or shrimp!

Groceries:

Tacos:

• 12 oz of fish or shrimp
• corn tortillas (on the 21 Day Fix, you can have 1 flour or TWO corn for a yellow container equivalent.)
• salt free taco seasoning (click for recipe!!)
• cilantro
• limes
• fresh mango
• avocado
• red onion
• jalapeño
• plain Greek yogurt
• shredded lettuce or cabbage
• olive oil spray

Cauliflower Rice:

• Head of Cauliflower
• olive oil
• fresh garlic
• cilantro
• lime

Friday: Quick & Healthy Instant Pot Low Carb Stuffed Pepper Soup

End your week on a high note with this incredibly easy and deeply satisfying Instant Pot Low Carb Stuffed Pepper Soup [21 Day Fix | 2B Mindset]. All the comforting flavors of traditional stuffed peppers are transformed into a warm, delicious soup that comes together in a fraction of the time thanks to the Instant Pot. It’s packed with lean protein, hearty vegetables, and savory spices, making it a perfect low-carb option that doesn’t compromise on taste or warmth.

21 Day Fix: 1 RED, 2 GREEN (per serving) | WW Freestyle: 2 points (per serving)

Groceries:

Tips for Sustained Success on Your Healthy Eating Journey

Beyond this specific meal plan, integrating a few key habits can significantly enhance your long-term success:

• Batch Cook Smart: Dedicate an hour or two on a Sunday to prep foundational ingredients like quinoa, chicken, or chopped vegetables. This dramatically cuts down on weekday cooking time.
• Shop with a List: Always go to the grocery store with a detailed list based on your meal plan. This prevents impulse buys and ensures you have all necessary ingredients.
• Stay Hydrated: Drinking plenty of water throughout the day is crucial for metabolism, energy levels, and overall health. Sometimes what feels like hunger is actually thirst!
• Listen to Your Body: While structure is great, it’s also important to pay attention to your hunger and fullness cues. Adjust portion sizes slightly if needed, and don’t be afraid to swap a vegetable if you have a craving for something else (as long as it fits your plan!).
• Embrace Variety: Don’t be afraid to explore new healthy recipes. While this plan offers tried-and-true favorites, a diverse diet ensures you’re getting a wide range of nutrients and keeps things exciting.
• Plan for Leftovers: Many of these recipes are fantastic as leftovers for lunch the next day, further simplifying your meal prep and saving you time.

There you have it – a delicious, healthy, and easy-to-follow meal plan designed to support your wellness goals with the 21 Day Fix and Weight Watchers Freestyle programs. Each recipe is crafted to be flavorful, nutritious, and convenient, ensuring that healthy eating fits seamlessly into your busy life. Remember, every healthy meal you prepare is a step forward, a choice to nourish your body and mind. Keep going, keep cooking, and enjoy the incredible benefits of a well-fueled life. You’ve got this!