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Smart Weekly Meal Planning and Grocery Guide for Healthy Eating

21 Day Fix & Weight Watchers Friendly: Your Indian Summer Meal Plan for Healthy Eating

Embrace the unique flavors of Indian Summer with this 21 Day Fix and Ultimate Portion Fix meal plan, perfectly adaptable for Weight Watchers! Featuring five easy, healthy dinner recipes, this plan celebrates the lingering warmth and the first hints of autumn.

Food picture collage with text overlay- 21 Day Fix, Ultimate Portion Fix, Weight Watchers | Meal Plan & Grocery List | Week of 9/30/19 | Confessions of a Fit Foodie

Hello, fellow foodies and fitness enthusiasts!

Here in Pennsylvania, the natural world is slowly transitioning. The trees outside are beginning to show their brilliant orange hues, and front porches are adorning themselves with cheerful pumpkins and vibrant mums. It’s a truly beautiful sight that signals the arrival of autumn.

However, the weather often has a mind of its own, especially during what we affectionately call “Indian Summer.” We’re experiencing surprisingly warm temperatures, with forecasts still pushing into the 80s, even nearing 90 degrees this weekend! It creates a delightful dilemma: how do you dress for a pumpkin patch when it feels like the middle of July? Boots and shorts, perhaps?

This unusual blend of seasons perfectly inspired this week’s meal plan. I adore seeing quintessential fall vegetables, like the versatile spaghetti squash, making their appearance at our local farm stands. Yet, at the same time, we’re still blessed with an abundance of late-summer delights such as juicy peaches, ripe tomatoes, and fresh zucchini. This meal plan beautifully combines the best of both worlds, offering a delicious array of recipes that are light enough for warm evenings yet comforting enough to hint at cooler days ahead. It’s all about celebrating the delicious bounty of this transitional time!

I genuinely hope you savor every bite of this week’s healthy and flavorful selections!

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Seeking Comprehensive Weekly Meal Plans for 21 Day Fix or Ultimate Portion Fix?

If you’re looking for even more structure and variety, I offer a range of full weekly meal plans designed to keep you on track with the 21 Day Fix or Ultimate Portion Fix programs. These detailed plans take the guesswork out of healthy eating and come complete with printable grocery lists for ultimate convenience.

  • 21 Day Fix Full Meal Plan & Grocery List {52} Jan-YOU-ary 5-Day Full Meal Plan | Printable: Kickstart your year or any week with a refreshing 5-day plan designed for healthy results.
  • 21 Day Fix Full Meal Plan & Grocery List {60} Instant Pot 5-Day Full Meal Plan | Ultimate Portion Fix Meal Plan | Printable: Leverage the power of your Instant Pot for quick, delicious, and compliant meals with this popular 5-day plan.

Need a Different Plan? Explore My Extensive Meal Plan Archives!

I understand that everyone’s needs vary. If this particular weekly meal plan doesn’t quite align with your schedule, dietary preferences, or current cravings, don’t worry! I have an extensive collection of over 60 weekly meal plans and grocery lists available, ensuring you’ll find something that perfectly suits you. From themed plans to seasonal favorites, there’s a healthy eating solution for every occasion.

  • Browse 60+ Weekly Meal Plans & Grocery Lists: Dive into the archives and discover a treasure trove of healthy recipes and structured meal plans.

Or, discover some of the latest meal plans from this month:

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  • Meal Plan & Grocery List {Week of 9/16/19} | 21 Day Fix Meal Plan | Weight Watchers Meal Plan: Another great option from the current month, packed with delicious ideas.
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Your Healthy & Delicious 21 Day Fix Meal Plan This Week

This week’s meal plan brings together a fantastic mix of satisfying, flavor-packed dinners that are perfect for this unique time of year. Each recipe is meticulously crafted to fit the 21 Day Fix and Ultimate Portion Fix container system, and also includes Weight Watchers Freestyle points for your convenience. Get ready to enjoy healthy eating without sacrificing taste!

Monday: 21 Day Fix Spaghetti Squash Lasagna

21 Day Fix: 1 1/2 RED, 1/2 BLUE, 1 1/2 GREEN (per serving) | WW Freestyle: 11 points (per serving)

Kick off your week with a comforting classic that gets a healthy makeover! This Spaghetti Squash Lasagna replaces traditional pasta with nutrient-dense spaghetti squash, offering a delicious, low-carb alternative without compromising on flavor. Layers of savory Italian turkey sausage, creamy ricotta, rich homemade tomato sauce, and melty mozzarella come together in a dish that feels indulgent yet perfectly aligns with your healthy eating goals. It’s an ideal choice for a satisfying start to your week, blending the warmth of comfort food with fresh, seasonal ingredients.

Groceries:

  • cooking spray
  • 1 lb spicy Italian turkey sausage
  • 1/4 onion
  • 2 cloves of garlic
  • 1 1/4 cup ricotta cheese
  • 1 egg
  • 1 1/2 cups homemade tomato sauce
  • 1 cooked spaghetti squash
  • 2/3 cup mozzarella cheese
  • 1 T Parmesan cheese
  • fresh basil
  • salt and pepper

Tuesday: 21 Day Fix Lazy Zucchini Enchilada Skillet

21 Day Fix: 1 1/4 RED, 1 BLUE, 1 GREEN, 1/2 TSP (per serving) | WW Freestyle: 7- turkey or chicken or 9- beef points (per serving)

Say goodbye to complicated enchilada rolling with this incredibly easy and flavorful Lazy Zucchini Enchilada Skillet! Perfect for a busy weeknight, this one-pan wonder combines lean ground turkey, chicken, or beef with fresh zucchini slices, a homemade enchilada-style sauce, and creamy cottage cheese, all topped with sharp cheddar. It’s a fantastic way to use up that abundant zucchini and delivers all the vibrant, satisfying flavors of enchiladas in a fraction of the time. This dish is hearty, nutritious, and absolutely delicious, making it a Tuesday night win.

Groceries:

  • 1 small can of tomato sauce (8oz)
  • oregano
  • cumin
  • garlic powder
  • onion powder
  • chili powder
  • 2 tsp olive oil
  • olive oil cooking spray
  • 1 lb lean ground turkey, chicken, or beef
  • 1/4 red onion
  • 2 medium zucchini
  • 2 cloves of garlic
  • 1 cup of cottage cheese (I use 2% )
  • 3 T of plain Greek yogurt
  • 1 1/3 cup of shredded sharp cheddar
  • cilantro

Wednesday: 21 Day Fix Instant Pot Caprese Chicken (Slow Cooker Option)

21 Day Fix: 1 RED, 1 GREEN, 1/2 BLUE, 1/2 tsp (per serving) | WW Freestyle: 3 points (per serving)

Enjoy the fresh, vibrant flavors of Italy with this incredibly simple Caprese Chicken. Whether you opt for the speedy Instant Pot or the convenient slow cooker, this recipe delivers tender, juicy chicken infused with aromatic garlic, sweet cherry tomatoes, fragrant basil, and a touch of balsamic, all finished with gooey mozzarella. It’s an elegant yet easy meal that truly highlights fresh ingredients. For an extra boost of green veggies and to perfectly complement the chicken, I highly recommend serving this over spaghetti squash or spiralized zucchini (zoodles).

  • 1/2 large yellow or red onion
  • 3–4 cloves fresh garlic
  • 1 lb. boneless, skinless chicken breasts
  • 1 pint cherry or grape tomatoes
  • balsamic vinegar
  • extra virgin olive oil
  • crushed red pepper (optional)
  • sea salt and fresh ground pepper
  • 2 T fresh basil
  • 2/3 cup shredded mozzarella cheese
  • cooking oil spray

Thursday: Crustless Zucchini Quiche [21 Day Fix | Weight Watchers | Gluten-free | Keto]| Instant Pot Crustless Zucchini Quiche

21 Day Fix: 1/2 RED, 1/3 GREEN, 1/2 BLUE 1/2 tsp (per serving) | WW Freestyle: 5 points (per serving)

This Crustless Zucchini Quiche is a true chameleon of a dish – perfect for breakfast, brunch, lunch, or a light dinner. It’s naturally gluten-free and keto-friendly, making it a fantastic option for a variety of dietary needs. Packed with fresh zucchini, sweet onion, creamy ricotta, and savory eggs, it’s a simple yet incredibly satisfying meal. The absence of a crust not only makes it healthier but also quicker to prepare. For an extra layer of flavor and protein, consider adding cooked bacon or crumbled sausage if you have some on hand – it’s absolutely delicious!

Groceries:

  • 2 medium zucchini
  • 1 yellow onion
  • 1 small container (15oz) of part skim ricotta
  • 3 eggs
  • 1 cup shredded mozzarella
  • 1 tablespoon butter flavored olive oil, regular olive oil, butter, or ghee
  • black pepper
  • dried basil
  • dried oregano
  • olive oil cooking spray

Friday: Instant Pot Chicken Carnitas with Avocado Peach Salsa [21 Day Fix | Weight Watchers]

21 Day Fix: 1 RED, 1 YELLOW, 1/2 PURPLE, 1/2 GREEN, 2/3 BLUE (per 2 tacos) | WW Freestyle: 8 points -thighs, 4 points- breasts (per 2 tacos)

End your week with a burst of fresh, vibrant flavors with these Instant Pot Chicken Carnitas. This recipe takes tender chicken (choose thighs for richer flavor or breasts for lower points) seasoned with homemade salt-free taco seasoning, and cooks it to perfection in your Instant Pot for minimal effort. The real star of this “Indian Summer” dish is the accompanying Avocado Peach Salsa – a sweet, tangy, and creamy combination of ripe peaches, creamy avocado, crisp bell pepper, red onion, and fresh lime and cilantro. Served in warm corn tortillas with a dollop of Greek yogurt and crunchy red cabbage, these tacos are an absolute taste sensation, perfectly balancing warm, savory chicken with bright, fresh salsa. It’s a truly delightful and festive way to celebrate the season!

Groceries:

Chicken Ingredients

  • Cooking oil spray
  • olive oil
  • 2 T Salt free taco seasoning – click for recipe
  • 1.5 lb boneless chicken thighs
  • 4 cloves garlic
  • 1-2 fresh limes
  • 1 orange
  • ¼ cup chicken broth
  • cilantro
  • (optional) 1-2 tsp of chopped chipotle peppers in adobo sauce
  • corn tortillas
  • Greek yogurt
  • red cabbage

Peach Salsa Ingredients

  • 2 peaches
  • 1 1/3 cup of ripe avocado
  • 1 small red or orange bell pepper
  • 1/2 cup red onion
  • jalapeno
  • 1/4 cup cilantro
  • 1 lime

Your Convenient Printable Grocery List for the Week!

To make your meal prep and healthy eating journey as effortless as possible, I’ve compiled all the ingredients you’ll need for this week’s delicious recipes into a simple, easy-to-read grocery list. No more scrambling through recipes at the store! Just print this list and head to your market with confidence, knowing you have everything covered for a week of healthy, satisfying meals. This organized approach not only saves you time but also helps you stick to your budget and avoid impulse purchases. Happy shopping and enjoy your fantastic Indian Summer meals!

(Insert Printable Grocery List HTML Here, if available. For this output, I am just acknowledging its place.)