Ultimate 21 Day Fix & WW Meal Plan: Healthy Family Dinners & Smart Prep Tips

Looking for a 21 Day Fix Meal plan with delicious dinners that the whole family will love? This comprehensive meal plan offers healthy versions of your favorite comfort meals, designed to make healthy eating simple and enjoyable! We’ve included everything you need: WW points, a printable grocery list, and helpful meal planning spreadsheets to keep you organized. This post contains affiliate links for products we love and recommend.

Welcome, friend! Another week has come to a close, and we’re always looking forward to moments of celebration and gratitude. Life has its challenges, but finding joy in healthy eating and sharing delicious meals with loved ones can make all the difference. This past week was a little tough on our end with my son having minor surgical procedures, bringing on quite a bit of stress and anxiety. Thankfully, everything went perfectly, and now we’re ready to embrace the weekend and celebrate life’s simple blessings. And what better way to do that than with a fantastic meal plan?

Why Meal Planning is Essential for Your Health Goals

Meal planning is more than just deciding what to eat; it’s a strategic tool for achieving your health and fitness goals. With a well-thought-out plan, you can:

• Save Time: No more last-minute scrambling for dinner ideas or multiple grocery store trips.
• Save Money: Reduce impulse purchases and food waste by only buying what you need.
• Reduce Stress: Take the guesswork out of healthy eating, making your week smoother and more enjoyable.
• Stay on Track: Easily adhere to your dietary programs like 21 Day Fix or Weight Watchers by having pre-planned, portion-controlled meals.
• Eat Healthier: Make intentional choices to incorporate nutrient-dense foods and avoid processed options.
• Enjoy Variety: Discover new recipes and keep your meals exciting, preventing burnout from repetitive dishes.

This week’s meal plan is designed with these benefits in mind, offering a selection of recipes that are both nourishing and incredibly flavorful. From our popular Lemon Blueberry Bread to our brand NEW Kale Caesar Salad [SweetGreen Copycat Recipe], and of course, our favorite Burgers and Homemade French Fries to kick off a celebratory weekend!

And speaking of those French Fries, be sure to check out that post for game-changing tips on how to prep fries in advance, freeze them, and simply grab whenever a craving strikes! It’s a total game-changer for quick, healthy sides. For a fantastic lunch option, don’t miss our Instant Pot Frittata – it’s delicious on its own or paired with some Greek yogurt and fruit!

Your Complete Meal Planning Toolkit

To make your healthy eating journey even easier, we’ve prepared a comprehensive toolkit. All five dinners and a breakfast from this week’s plan are pre-loaded into a 7-day meal planning spreadsheet. All you need to do is add your favorite lunches and snacks!

Don’t worry if you need to make adjustments – swap out ingredients or entire meals as needed. The spreadsheet is designed to auto-adjust container counts, ensuring you stay perfectly on track with your 21 Day Fix goals.

Customize Your Plan with Ease

• Digital Spreadsheet: Our interactive spreadsheet is perfect for those who love electronic tracking. Simply click the link, make a copy, and save it to your computer to start planning your week digitally.
• Printable PDF Planner: Prefer a pen-and-paper approach? Our 21 Day Fix Meal Planner PDF is a fantastic resource for tracking your containers and water intake. It’s incredibly helpful for visualizing your daily progress!
• 2B Mindset Tracking: For our 2B Mindset followers, we’ve created a dedicated 2B Mindset spreadsheet tracking tool. It’s simple, efficient, and allows you to electronically record your meals and get a quick overview of your week. Just click, copy, and save!

This Week’s 21 Day Fix & WW Meal Plan: Delicious and Healthy Recipes

Get ready for a week of flavorful and wholesome meals! Each recipe is carefully crafted to fit your 21 Day Fix container counts and includes Weight Watchers points for easy tracking. Enjoy!

Meal Plan & Grocery List

Breakfast: Healthy Lemon Blueberry Bread

Start your day with a delightful and nutritious treat! This Healthy Lemon Blueberry Bread is a perfect blend of sweet and tangy, made with wholesome ingredients. It’s light, fluffy, and packed with antioxidants from the fresh blueberries. Enjoy it as a satisfying breakfast or a guilt-free snack. The subtle lemon zest brightens the flavor, making it incredibly refreshing.

21 Day Fix: 1/2 YELLOW, 1/2 BLUE, 1/3 TSP, 2 sweetener TSP (per serving) | WW: Green – 7 points, Blue – 6 points, Purple – 6 points (per serving) | [Recipe makes 8 servings]

Tip: For an extra boost of protein to keep you full longer, serve your slice with some Air Fryer Hard Boiled Eggs or Instant Pot Hard Boiled Eggs.

Groceries:

• 1 cup + 2 tablespoons oat flour
• 1 cup packed almond flour
• salt
• 3/4 teaspoon baking soda
• 1 egg
• 1/3 cup pure maple syrup
• 1 teaspoon vanilla extract
• 1/2 cup unsweetened vanilla almond milk (or milk of your choice)
• coconut oil or avocado oil
• 1 lemon
• 1 cup of fresh blueberries (frozen works well, too!)

Monday: Healthy Penne Vodka Sauce with Chicken

Kick off your week with a lightened-up version of a classic Italian favorite. Our Healthy Penne Vodka Sauce with Chicken delivers all the creamy, rich flavor you crave without the guilt. Made with nitrate-free turkey bacon and Greek yogurt, this dish offers a good source of protein and essential nutrients, making it a perfectly balanced meal. It’s surprisingly simple to make, yet tastes like it came from your favorite restaurant. Enjoy it with whole wheat penne or go for zoodles for an extra veggie boost!

21 Day Fix: 1 RED, 1 GREEN, 1/4 – 2/3 BLUE (see post), 1 YELLOW (per serving) | WW Freestyle: 5 points (per serving) | [Recipe makes 4 servings]

Groceries:

• 4 slices turkey bacon (nitrate-free)
• 1 tsp olive oil
• 1/2 medium red onion
• 2 cloves garlic
• 28 oz can crushed tomatoes
• 1/4 cup plus 1 T of vodka (be sure it’s gluten free if you need)
• 4 T 2% plain Greek yogurt or sub 1/3 cup full fat coconut milk
• 1/3 cup Parmesan cheese and more for topping (for dairy free, sub Violife or another dairy free parm)
• 1 T chopped fresh basil
• dried oregano flakes
• sprinkle of salt
• red pepper flakes (this is optional…feel free to leave out or add at the end to taste)
• 1 lb boneless chicken breasts
• gluten free Penne Pasta or Zoodles

Tuesday: Healthy Instant Pot Airfryer Chicken Taquitos

Taco Tuesday just got an upgrade! These Healthy Instant Pot Airfryer Chicken Taquitos are crispy, flavorful, and incredibly easy to make. Using both the Instant Pot for tender chicken and the Airfryer for that perfect crunch, these taquitos are a family favorite. They are packed with protein and a good dose of veggies, making them a well-rounded and exciting meal. Serve them with your favorite healthy toppings like fresh pico de gallo, Greek yogurt, or a slice of avocado.

21 Day Fix: 1 YELLOW, 3/4 RED, 1/2 GREEN, 1/2 BLUE plus toppings (per serving) | WW Freestyle: 5 points (per serving) | [Recipe makes 4 servings]

Groceries:

• 1 lb chicken tenderloins
• 1 jar of organic salsa
• 1 lime
• 1 cup of shredded sharp cheddar cheese or Mexican blend cheese of your choice
• 12 Corn tortillas (or sub gluten-free or whole wheat flour tortillas)
• olive oil or avocado oil cooking spray
• salt
• optional add in: 1 T salt free taco seasoning
• Optional toppings: small container of greek yogurt, fresh pico de gallo, avocado or guacamole, cilantro

Wednesday: Sausage and Cauliflower Casserole

Warm, comforting, and incredibly nutritious, this Sausage and Cauliflower Casserole is the perfect mid-week meal. It’s a hearty dish that cleverly incorporates cauliflower for a boost of vegetables without sacrificing flavor. The spicy turkey or chicken sausage adds a wonderful kick, balanced by creamy ricotta and fresh spinach or kale. It’s a wholesome, satisfying meal that’s easy to prepare and can even be made in the Instant Pot for extra convenience. A true winner for busy weeknights!

21 Day Fix: 1 GREEN, 1 1/4 RED, 1/4 BLUE (per serving) | WW: Green, Blue, Purple – 8 points (per serving) | [Recipe makes 4 servings]

Groceries:

• 1 head of cauliflower
• 1 lb spicy turkey or chicken sausage
• 1/4 diced onion
• 1 minced clove of garlic
• 1/3 cup of low sodium chicken broth (omit for the Instant Pot version)
• 1 cup of ricotta cheese
• 1–2 cups Spinach and/or kale
• Cooking spray [I use my EVO]
• 1/3 cup Parmesan cheese blend

Thursday: *NEW* Kale Caesar Salad [SweetGreen Copycat Recipe]

Say hello to your new favorite salad! This NEW Kale Caesar Salad [SweetGreen Copycat Recipe] brings the fresh, vibrant flavors of a gourmet salad right to your kitchen. Loaded with nutritious baby kale, crisp romaine, lean chicken breast, and a tangy Caesar dressing, it’s a meal that feels indulgent but is perfectly balanced for your health goals. The combination of textures and flavors makes this salad anything but boring, proving that healthy eating can be truly delicious. It’s a fantastic way to get a lot of greens in!

21 Day Fix: 1 RED, 2 GREEN, 1/2 BLUE, 1 ORANGE (per salad) | WW: [with dressing] Green – 10 points, Blue – 7 points, Purple – 7 points (per salad) | [Recipe makes 4 servings]

Groceries:

• 5 oz. package of baby kale
• 5 oz. romaine lettuce
• 1 pound of cooked chicken breast
• 1 bag Parmesan Whisps or similar product
• 1/3 cup shaved Parmesan from a block of Parmigiano-Reggiano
• 1 container of grape tomatoes
• 1 bottle of Primal Kitchen Caesar dressing (or homemade Caesar dressing)
• 2 limes

Friday: My Fave Burger Recipe + Burger Sauce

End the week on a high note with our Fave Burger Recipe + Burger Sauce – a healthier take on a classic that doesn’t skimp on flavor! Made with lean ground beef and topped with a creamy, homemade burger sauce, this meal is perfect for a relaxed Friday night. You can enjoy it bunless wrapped in crisp lettuce, or with your favorite gluten-free bun. It’s customizable with all your preferred toppings, ensuring everyone at the table gets exactly what they love. This burger is a juicy, satisfying, and guilt-free way to kick off your weekend!

[1 Burger Patty with 1 slice of cheese, 1 1/2 Tablespoons of Burger Sauce, lettuce and pickles] 21 Day Fix: 1 RED, 1 1/2 TSP, 1/2 BLUE, 1/2 GREEN, 1 sweetener tsp (per serving) | WW: Green, Blue, Purple – 7 points (per serving) | [Recipe makes 4 servings]

Groceries:

• 4 T ketchup – look for an organic, naturally sweetened ketchup (if keto, use a no sugar ketchup)
• 2 T yellow mustard
• 2 teaspoons mayo
• 1 1/4 lb lean ground beef – I prefer ground chuck
• 4 tsp olive oil
• coarse kosher or sea salt
• dill burger pickles
• iceberg or romaine lettuce for wrapping burger, or your favorite gluten free or whole wheat burger bun
• sliced cheddar cheese
• additional optional toppings: onions, tomatoes, bacon – whatever you love!

Friday Side: Homemade French Fries (Air Fryer or Oven)

No burger is complete without a side of perfectly crispy fries! Our Homemade French Fries recipe allows you to achieve that irresistible crunch with far less oil, whether you prefer using an Air Fryer or your oven. These healthy fries are made from simple russet potatoes, seasoned to perfection, and are a much better alternative to greasy, store-bought versions. They’re incredibly satisfying and a fantastic side dish to any meal, especially with our healthy burgers. Learn how to prep and freeze them for quick access anytime!

21 Day Fix: 1 YELLOW (per 1/2 c. serving) | WW: Green – 2 points, Blue – 2 points, Purple – ZERO points (per 1/2 c. serving) | [Recipe makes 8 servings]

Groceries:

• 4 russet potatoes
• Avocado or olive oil
• Fine salt

Maximize Your Success with Meal Prep Strategies

Efficient meal prep is the key to a stress-free healthy week. Here are some general tips to help you get ahead:

• Batch Cook Grains: Prepare a large batch of quinoa, brown rice, or pasta at the beginning of the week to easily add to various meals.
• Pre-Chop Veggies: Wash and chop all your vegetables in advance. Store them in airtight containers, ready to be added to salads, stir-fries, or casseroles.
• Cook Proteins: Cook chicken breasts, ground turkey, or hard-boiled eggs for quick additions to lunches and dinners throughout the week.
• Prepare Sauces and Dressings: Make your dressings and sauces (like our burger sauce!) ahead of time to save precious minutes during meal assembly.
• Dedicated Prep Time: Set aside a specific time each week, like Sunday afternoon, for all your meal prep tasks. This consistency builds a habit that pays off.

For more exclusive, step-by-step prep tips tailored specifically for these meal plans, make sure you’re on our weekly email list! Our subscribers get detailed guides to ensure your week is as smooth as possible.

Join Our Supportive Community!

Healthy living is a journey, and it’s always better with friends! If you’re looking for extra motivation, accountability, and a place to share your successes and challenges, we invite you to join our vibrant Facebook groups:

• SUPPORTERS Group on Facebook: Here, we chat daily about all things meal planning, meal prep, staying on track, and healthy habits. It’s a place where we uplift and support each other throughout the week. As a bonus, Supporters also get a FREE itemized grocery list for each meal plan every single week! 🙌🙌
• Ask the Fit Foodie Group: Have a quick recipe question or need advice on a cooking technique? This is the fastest way to get your questions answered by our community of fit foodies and myself. Come join us!

Explore More 21 Day Fix | Ultimate Portion Fix Resources

Need more guidance on your 21 Day Fix or Ultimate Portion Fix journey? We have a wealth of resources available to help you master the program and achieve your goals:

• Updated 21 Day Fix Food List; Free Printable: Get the latest and most comprehensive food list to ensure your choices align with the program.
• 21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]: Our intelligent spreadsheet makes tracking your containers a breeze, automatically calculating everything for you.
• How to Calculate Container Counts for the 21 Day Fix: A detailed guide explaining the ins and outs of container calculations for any meal.
• 21 Day Fix Snacks | Healthy Snack Ideas: Discover a variety of delicious and compliant snack ideas to keep hunger at bay.

Past Meal Plans for Even More Inspiration

If you’re looking for even more meal planning options or need a full week’s worth of breakfast, lunch, and dinner ideas, we’ve got you covered with an extensive archive of free plans:

Full 7-Day Meal Plans (Including All Meals & Brackets):

• 21 Day Fix Meal Plan Vol. 9 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 8 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 7 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 6 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 5 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 4 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 3 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 2 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 1 {All Meals | All Brackets | Free Printables}

Recent Ultimate Portion Fix Meal Plans:

• Meal Plan & Grocery List {Week of 5/17/21} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 5/10/21} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 5/3/21} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 4/26/21} | 21 Day Fix Meal Plan | WW Meal Plan

Still Searching for the Perfect Plan? We’ve Got You Covered!

If this specific 21 Day Fix eating plan doesn’t quite fit your needs right now, don’t worry! We have over 100+ Weekly Meal Plans & Grocery Lists in our archives. You’re sure to find one that perfectly matches your preferences, dietary requirements, and current goals.

We hope this meal plan brings deliciousness and ease to your week. Have a fantastic and healthy week ahead!