Fuel Your January Goals: Delicious & Easy 21 Day Fix & WW Meal Plan (Week of 1/18/21)

Are you striving to hit your wellness goals this January? Look no further! This comprehensive meal plan offers a week of healthy, satisfying, and easy-to-prepare meals designed to keep you on track with both the 21 Day Fix and Weight Watchers (WW) programs. We’ve taken the guesswork out of mealtime by planning five dinners and a delicious breakfast, all crafted to be crowd-pleasing and supportive of your journey towards a healthier lifestyle.

Beyond just recipes, this resource comes complete with valuable tools to simplify your week: detailed WW points, a printable grocery list to make shopping a breeze, and a convenient meal planning spreadsheet that auto-adjusts your container counts. Get ready to transform your January health resolutions into delicious realities!

This post contains affiliate links for products I’m obsessed with, meaning I may earn a small commission if you make a purchase through them, at no extra cost to you.

Crushing January Goals: A Look at Our Progress and Delicious Plans!

January is truly flying by! It’s hard to believe we’re already mid-month, but here we are, pushing forward with our health and fitness aspirations. For the dedicated members of our Supporters Accountability Group, we’re already on Day 12 and absolutely thriving! The positive energy and shared success within our community are incredibly motivating, and it’s a joy to see everyone making such fantastic progress.

Last week’s meal plan received rave reviews, and your excitement fuels my passion for creating even more delicious and effective plans. This week, I’m particularly thrilled about the lineup. With the kids off school on Monday, it’s the perfect opportunity to make a double batch of my Healthy Banana Oatmeal Blender Muffins. These versatile muffins, paired with some hard-boiled eggs, make for a complete and satisfying breakfast to kickstart your day. We’re also leveraging basic, nutrient-rich vegetables like carrots, celery, onions, and garlic to create flavorful foundations for comforting dishes like Shepherd’s Pie and Cheeseburger Soup. A highlight this week is my brand new Pan-Seared Salmon – a recipe I’m utterly obsessed with, offering healthy fats and incredible flavor. Plus, we’ll be preparing a batch of Brown Rice to freeze, ensuring we have a convenient, healthy side dish ready for two meals later in the week!

Lunchtime Solutions: Quick and Healthy Options for Your Week

If you’re looking for fantastic lunch options to complement this week’s dinner and breakfast plans, I highly recommend my Buffalo Chicken Chili or my Beanless Chili! Both recipes utilize similar ingredients to our dinner lineup, making grocery shopping even more efficient. Whether you’re following the 21 Day Fix or simply aiming for healthy, satisfying meals, these chili options are easy to adapt to your container counts and offer a flavorful boost to your midday routine.

Stay Connected: Get Exclusive Prep Tips Delivered to Your Inbox!

Don’t miss out on vital support for your meal prepping journey. If you haven’t already, be sure to subscribe to my email list! Each week, I send out exclusive step-by-step prep tips specifically designed to accompany these meal plans. These tips provide practical guidance and insights, ensuring you know exactly how to execute your plan smoothly and efficiently in the kitchen. Make meal prep stress-free and effective!

Simplify Your Week with Our Meal Planning Tools

Ready to dive into a week of healthy eating? All five dinners and your breakfast for this week are conveniently pre-loaded into a *7-day template* meal planning spreadsheet, available here. This powerful tool takes the hassle out of planning – simply add in your lunches and snacks, and you’re good to go! The best part? If you need to swap out ingredients or aren’t following the plan precisely, the spreadsheet automatically adjusts your container counts for the 21 Day Fix, ensuring you stay compliant with your goals.

For those who prefer a more tactile approach, grab this 21 Day Fix Meal Planner PDF. It’s an incredibly helpful resource for tracking your containers and monitoring your water intake throughout the week, providing a clear visual representation of your daily progress. Whichever method you choose, these tools are designed to empower your healthy eating journey and make your week delicious and organized!

Looking for More Support? Join Our Community!

Your health journey doesn’t have to be a solo effort! For an extra boost of motivation, inspiration, and shared experiences, come join my NEW Facebook Accountability Group! It’s a fantastic place to connect with like-minded individuals, share successes, ask questions, and get consistent support.

Got a quick recipe question that needs an immediate answer? The fastest way to get the help you need is in my Ask the Fit Foodie group – a vibrant community where you can get real-time advice from fellow healthy eaters and myself. We’d love to have you!

Essential 21 Day Fix | Ultimate Portion Fix Resources

To further empower your journey, explore these invaluable resources tailored for the 21 Day Fix and Ultimate Portion Fix programs:

Updated 21 Day Fix Food List; Free Printable

21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]

How to Calculate Container Counts for the 21 Day Fix

21 Day Fix Snacks | Healthy Snack Ideas

Explore More Free Meal Plans for Your Health Journey

If you’re looking for a complete, comprehensive plan to guide your entire week, we’ve got you covered! Explore our collection of eight free full meal plans, each offering delicious and balanced options for all meals and brackets. These resources are designed to provide maximum support and variety for your healthy eating journey.

• 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}

Discover Recent Ultimate Portion Fix Meal Plans

Stay up-to-date with our latest meal planning innovations! These recent Ultimate Portion Fix meal plans incorporate fresh ideas and seasonal ingredients, providing you with exciting and effective options to keep your healthy eating journey vibrant and engaging.

• Meal Plan & Grocery List {Week of 12/14/20} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 12/7/20} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 11/16/20} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 11/9/20} | 21 Day Fix Meal Plan | WW Meal Plan

This 21 Day Fix Eating Plan Doesn’t Fit What You Need Right Now? We’ve Got You Covered!

Every week brings new challenges and preferences, and sometimes one plan just isn’t the right fit. If this week’s 21 Day Fix eating plan doesn’t align with your current needs, don’t worry! Our extensive archive features over 100+ Weekly Meal Plans & Grocery Lists, offering a vast array of options to suit any taste, schedule, or dietary requirement. Dive in and find the perfect plan to propel you toward your wellness goals!

Don’t Forget to Check Your Inbox for Prep Tips!

Maximize your meal prep efficiency and ensure your week runs smoothly! I send out exclusive step-by-step prep tips tailored for these meal plans directly to my weekly email subscribers. These invaluable tips help you tackle your kitchen tasks with confidence, ensuring you know exactly how to get ahead and make healthy eating a sustainable habit. Click to get on the list and transform your meal prep!

This Week’s Featured 21 Day Fix and WW Meal Plan

Breakfast: Healthy Banana Oatmeal Blender Muffins

21 Day Fix: 1 YELLOW, 1 PURPLE, 2 sweetener TSP (per serving) | WW Freestyle: 5 points (per serving) | [Recipe makes 6 servings]

Start your day right with these incredibly simple and delicious Banana Oatmeal Blender Muffins. They’re packed with wholesome ingredients like oats and ripe bananas, offering natural sweetness and sustained energy. Blending makes prep a breeze, and they’re perfect for meal prepping a batch at the start of the week. Enjoy two muffins alongside two hard-boiled eggs for a truly satisfying and complete breakfast that will keep you full and focused all morning.

Tip: Keep an eye out for ripened bananas at a discount in your grocery store; they’re perfect for these muffins and help reduce food waste!

Groceries:

• 2 cups of Bob’s Red Mill Gluten Free Old Fashioned Rolled Oats
• salt
• gluten-free baking soda
• ground cinnamon
• 1/2 cup of unsweetened applesauce
• honey or maple syrup
• 2 eggs
• ripe bananas (about 3 medium or 2 large)
• unsweetened vanilla almond milk
• vanilla extract
• Cooking oil spray
• optional toppings: dark chocolate chips, blueberries, diced strawberries, diced bananas and walnuts

Monday: Healthy Instant Pot Shepherd’s Pie or Healthy Shepherd’s Pie

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

Warm up your Monday with a hearty and comforting Shepherd’s Pie. This healthy version is packed with lean ground turkey and a medley of vegetables, topped with a creamy mashed potato or cauliflower blend. Using an Instant Pot makes this classic dish quick and easy, perfect for a busy weeknight. It’s a delicious way to get a balanced meal that feels like a treat but keeps you on track with your nutritional goals.

Groceries:

Tuesday: Healthy Instant Pot Airfryer Chicken Taquitos

21 Day Fix: 1 YELLOW, 3/4 RED, 1/2 GREEN, 1/2 BLUE plus toppings (per serving) | WW Blue Points: 5 points plus toppings (per serving) | [Recipe makes 6 servings]

Enjoy a fun and flavorful Taco Tuesday with these Healthy Instant Pot Airfryer Chicken Taquitos. They feature tender, seasoned chicken rolled in corn tortillas and crisped to perfection in an air fryer, offering all the crunch without the deep-frying. These taquitos are a fantastic way to enjoy a lighter, healthier version of a favorite, easily customizable with your preferred toppings like fresh pico de gallo or creamy Greek yogurt.

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: Greek yogurt, fresh pico de gallo, avocado or guacamole, cilantro

Wednesday: *NEW* Pan Seared Salmon with Brown Rice and your favorite vegetable

Salmon – 21 Day Fix: 1 RED, 1 1/2 TSP (per serving) | WW: Green – 7 points, Blue – 2 points, Purple – 2 points (per serving) | [Recipe makes 4 servings]

Rice – 21 Day Fix: 1 YELLOW (per 1/2 c. serving) | WW Freestyle: 2 points (per 1/2 c. serving) | [Recipe makes varied servings]

Indulge in a restaurant-quality meal at home with our brand new Pan-Seared Salmon recipe. This dish highlights the rich flavor and healthy Omega-3s of wild-caught salmon, perfectly seared to a flaky finish with garlic and lemon. Paired with wholesome brown rice and your choice of fresh steamed or roasted vegetables, it’s a balanced, elegant, and incredibly satisfying meal that’s surprisingly easy to prepare. Don’t forget, you can use the brown rice prepped earlier in the week!

Groceries:

Salmon

• 4 salmon fillets about 4-6 ounces each, wild caught
• cooking oil spray
• olive oil
• butter, vegan butter, or ghee
• 1–2 cloves of garlic
• 1 lemon
• salt and pepper to taste
• (optional) chopped parsley for garnish

Rice

• cooking oil spray
• brown rice

Thursday: Simple Stir Fry with Chicken and Veggies with Brown Rice

Stir Fry – 21 Day Fix: 1 GREEN, 1 RED, 1/4 TSP (per serving) | WW Freestyle Points: 1 point (per serving) | [Recipe makes 4 servings]

Rice – 21 Day Fix: 1 YELLOW (per 1/2 c. serving) | WW Freestyle: 2 points (per 1/2 c. serving) | [Recipe makes varied servings]

For a quick, vibrant, and incredibly versatile meal, our Simple Stir Fry with Chicken and Veggies is the perfect choice. This recipe is designed for maximum flavor with minimal effort, featuring lean chicken breast and a bounty of fresh vegetables (like broccoli and bell peppers) tossed in a savory, light sauce. Serve it over the pre-prepped brown rice for a complete, nutritious dinner that comes together in a flash, making it ideal for busy weeknights.

Groceries:

Stir Fry

• 4 cups of veggies of your choice (broccoli and peppers are some of my favorites)
• 1 lb Boneless chicken breast
• 3 cloves of garlic
• 1 lemon
• 3 T coconut aminos
• 1/2 cup chicken broth
• freshly grated ginger
• coconut oil
• cooking spray

Rice

• cooking oil spray
• brown rice

Friday: Instant Pot Cheeseburger Soup

21 Day Fix: 1 YELLOW, 1 RED, 1 1/2 GREEN, 1 BLUE, 1 TSP(per serving) | WW: Green, Blue, and Purple – 7 points (per serving) | [Recipe makes 4 servings]

Wrap up your week with a comforting bowl of Instant Pot Cheeseburger Soup! This ingenious recipe delivers all the savory, cheesy goodness of a classic cheeseburger in a warm, satisfying soup format, loaded with lean ground beef and hidden vegetables like carrots, celery, and cauliflower. It’s a fantastic, family-friendly meal that’s hearty and flavorful, yet perfectly aligned with your healthy eating goals. The Instant Pot makes it incredibly simple, leaving you more time to enjoy your Friday evening!

Groceries:

• 1 lb lean ground beef
• 4 tsp butter (omit for WW)
• 1 cup of carrots
• 1 cup of celery
• 1 onion
• 3 cloves of garlic
• 2 cups of potatoes, diced (about 2 reg sized potatoes – omit for keto or low carb)
• 1 small head of cauliflower or ½ of a large head
• 3 ½ – 4 cups of chicken broth or stock (or sub beef broth)
• 1 1/3 cup of freshly shredded extra sharp cheddar cheese
• salt and pepper
• (optional) Worcestershire sauce (Lea & Perrins is GF)
• (optional) green onions for garnish

Have a delicious and successful week of healthy eating!