Delicious & Healthy Weekly Meal Plan: Summer Recipes, 21 Day Fix & Weight Watchers Friendly
Welcome to your ultimate guide for a Healthy Weekly Meal Plan! This week, we’re celebrating the vibrant flavors of summer with delicious, veggie-forward meals designed to simplify your life and nourish your body. Inside, you’ll find a complete breakdown of breakfast, lunch, and five dinner ideas, crafted to make healthy eating effortless. Plus, we’ve included valuable resources like 21 Day Fix Container counts, Weight Watchers points, and a handy meal planning spreadsheet to keep you organized.
Table of Contents
Toggle
Healthy Meal Plan Overview
As summer winds down and the back-to-school rush begins, finding time for healthy meal prep can feel like a challenge. But it doesn’t have to be! This healthy weekly meal plan is designed to ease your busy schedule while keeping your nutrition goals on track. We’ve curated a collection of recipes that are not only delicious but also utilize fresh, seasonal ingredients, ensuring you get the most flavor and nutrients. This flexible plan includes ideas for a hearty breakfast, a satisfying lunch, and five distinct dinners, all structured to support a balanced, healthy lifestyle.
Meal planning is a powerful tool for achieving consistent healthy eating. It helps you save time during the week, reduce food waste, and avoid last-minute unhealthy choices. By planning your meals, you gain control over your nutrition, making it easier to stick to specific dietary guidelines like those of the 21 Day Fix or Weight Watchers. Each recipe has been carefully selected to offer a good balance of macronutrients and fresh produce, making your journey towards wellness both enjoyable and sustainable.
Summer Flavor Inspiration
Even as the leaves hint at autumn, we’re holding onto the last vestiges of summer with an abundance of fresh, seasonal produce! My farmstand obsession is going strong, and this week’s muse is the versatile eggplant. I recently whipped up a large batch of Ratatouille, and I truly believe it’s one of the most delightful ways to enjoy your vegetables. It’s packed with flavor and incredibly satisfying. For those who love classic Italian comfort food, our Baked Eggplant Parmesan is a must-try, especially when made with freshly picked eggplant from the farmstand (or my garden, if it ever cooperates!).
Ratatouille is also incredibly adaptable. You can easily add your favorite protein, such as flavorful air-fried shrimp or even some chicken sausage, for a more complete meal. Pair it with a side of pasta or wholesome brown rice to soak up all those delicious juices. For breakfast, I’m leaning towards a convenient Sheet Pan Breakfast. This customizable dish allows you to incorporate any favorite summer veggies you have on hand, or even swap out sweet potatoes for regular potatoes for a different twist. Get ready for a week of truly delicious and nourishing meals!
Introducing: Fit Healthy Meal Plans App
For those who love the flexibility and guidance of our meal plans, we have exciting news! We recently launched our Brand New Meal Planning App, “Fit Healthy Meal Plans.” This innovative app is a true game-changer for anyone committed to meal planning and healthy eating. It takes our weekly meal plan inspiration and puts the power of customization directly into your hands.
With the Fit Healthy Meal Plans app, you can effortlessly tailor your weekly plan to fit your preferences, dietary needs, and schedule. It automatically generates a personalized grocery list based on your chosen meals, making shopping a breeze. No more scribbling lists or forgetting ingredients! It’s designed to streamline your entire meal planning process, ensuring you stay organized and motivated on your wellness journey.
Click here to learn more about the app and its amazing features. We’re confident it will revolutionize the way you approach healthy eating. If you have any questions, don’t hesitate to reach out!
App Users Update: We are continuously expanding the recipe library. Currently, we’re still adding to our Summer Favorites category, but we’ll soon be rolling out new Fall Favorites to help you transition into the next season with delicious, appropriate meals. Do you have any specific requests for recipes you’d love to see added first? We value your input! Discover the current Summer Favorites and so much more on the Fit Healthy Meal Plans app!
The Benefits of Our Meal Plans
If you’re new to our weekly meal plans, you’ll find them to be a fantastic resource for simplifying your healthy eating journey. Unlike rigid daily plans, our weekly structure provides flexibility while still offering clear guidance. Each week, we map out five delicious dinners, a satisfying breakfast idea, and a convenient lunch suggestion, giving you a solid framework to build upon.
These plans are designed with a focus on healthy eating, portion control, and prioritizing whole, unprocessed foods. Whether you’re aiming to manage your weight, increase your vegetable intake, or simply adopt a more mindful approach to food, this plan is perfect for you. We specifically cater to popular wellness programs, ensuring that the meal plan adheres to the 21 Day Fix container system and includes Weight Watchers points, making it easy to track your intake and stay consistent with your goals. Embrace a healthier lifestyle with delicious, easy-to-follow recipes that don’t compromise on flavor or nutrition.
Essential Grocery List and Prep Tips
To truly maximize the ease and efficiency of this healthy weekly meal plan, effective grocery shopping and meal preparation are key. We understand that getting organized at the start of the week can make all the difference. That’s why we provide a comprehensive grocery list, detailing all the ingredients you’ll need for the week’s recipes, eliminating guesswork and multiple trips to the store.
Beyond just a list, our exclusive weekly email for subscribers also includes printable prep tips. These tips are designed to streamline your cooking process, showing you how to efficiently chop vegetables, pre-cook grains, or prepare sauces in advance. Following these simple steps will make weeknight cooking significantly smoother and less stressful, ensuring you have healthy meals ready when you need them most. If you haven’t already, it’s not too late to become an email subscriber and gain access to these invaluable resources. Just click the link to sign up – it’s absolutely FREE! Join our community and make healthy meal prep an enjoyable part of your routine.
For 21 Day FIX | Portion Fix Meal Plan Followers
For those dedicated to the 21 Day Fix or Portion Fix program, our meal plan is seamlessly integrated with your dietary goals. All five dinners and the suggested breakfast are pre-loaded into a convenient meal planning spreadsheet, ready for you to use. This spreadsheet is designed to help you easily track your container counts for each meal. Simply add in your choices for lunch and snacks, and make any personalized adjustments needed to fit your specific calorie bracket. It’s a fantastic tool for visual tracking and ensuring you hit your daily targets.
Important Note: To use the spreadsheet effectively, please click the link, make a copy when prompted, and save it to your computer. While it’s incredibly helpful, it works best on a desktop or laptop and may not function as smoothly on a mobile phone.
If you prefer a more traditional method for planning and tracking, we also offer these helpful printable resources:
- 21 Day Fix Meal Planner PDF: A printable PDF that allows for pen-and-paper planning.
- 2B Mindset spreadsheet tracking tool: For those following the 2B Mindset program, this spreadsheet assists with tracking.
These tools are designed to empower you with clarity and control over your meal plan, ensuring you stay on track with your 21 Day Fix or Portion Fix objectives.
For Weight Watchers Meal Plan Followers
We are fully committed to supporting our Weight Watchers community! We understand that the new WW points system requires careful tracking, and we’re diligently working to update every recipe on our site with accurate point values. This ongoing process ensures you have the most up-to-date information for your meal planning.
For some recipes, you’ll find a direct link to calculate your personal points, while others will have the points clearly listed. In either case, the most reliable place to find the WW points information for each meal is within the “notes” section of the recipe card located on its dedicated blog post. We truly appreciate your patience and understanding as we continue to adapt and provide comprehensive support for the new Weight Watchers system. Our goal is to make healthy eating and tracking as straightforward as possible for you.
Frequently Asked Questions (FAQs)
To get a comprehensive overview of your entire week’s meal plan, we highly recommend checking out our 8.19.24 Meal Plan at a Glance Spreadsheet. This convenient tool visually lays out all your planned breakfasts, lunches, and dinners, making it easy to see how everything fits together. For the best user experience, please click the spreadsheet link, make a copy when prompted, and save it directly to your computer. Please note that while it’s an excellent planning resource, its functionality is optimized for desktop use and may not work as efficiently on a mobile phone.
This week, our lunch suggestion is an incredibly easy and refreshing Asian Salad with Honey Ginger Vinaigrette. What makes this salad so simple is the minimal chopping required – you can utilize pre-chopped bagged salads and veggies! Feel free to incorporate any type of chicken, including convenient rotisserie chicken, to boost your protein. Customize your toppings to align with your personal container counts, macros, or points. For even more variety throughout the week, or if you’re looking for different high-protein options, don’t miss our popular post featuring 35+ High Protein Lunch Ideas! This resource is packed with creative and healthy options to keep your midday meals exciting.
When I approach meal planning, I always follow a strategic order: first, I plan my dinners, as they typically require the most thought. Next, I move to breakfast, then lunch. Finally, once my main meals are set, I fill in my snacks for the day. This method allows me to allocate my remaining macros, points, or containers efficiently, ensuring I stay within my daily targets. If you’re looking for inspiration, our post on Healthy Snack Ideas | 21 Day Fix Snacks is an excellent resource. It’s filled with creative and healthy options that will help you make the most of your leftover containers, points, or macros after planning the rest of your day!
Maintaining your healthy eating habits on Saturdays and Sundays is just as important for optimal results and consistent progress. While our healthy weekly meal plan focuses on five weeknight dinners, you will likely have delicious leftovers and ingredients remaining at the end of the week. To minimize food waste and keep your healthy routine going, we recommend taking a quick inventory of your fridge and pantry. Based on what you have, you can easily create a simple plan for the weekend. Many people enjoy the flexibility of healthy takeout one night – think vibrant salads with grilled protein, or a slice of veggie pizza. For even more guidance and inspiration, our helpful post on Healthy Weekend Meals offers fantastic ideas to keep your weekend eating balanced and delicious!
You’re in luck! We understand that sometimes you need a fully comprehensive plan. That’s why we’ve created 19 FREE and FULL 21 Day Fix Meal Plans, each tailored for various calorie brackets. These extensive plans outline every meal, snack, and treat for the entire 21-day period, taking all the guesswork out of your healthy eating journey. They are ready to go and designed to provide complete guidance for optimal results, ensuring you have everything you need to succeed with the 21 Day Fix program.
Our meal plans are designed to be flexible! Many recipes offer suggestions for substitutions (e.g., swapping proteins, using gluten-free alternatives). If you have specific restrictions like vegetarian, vegan, or allergies, you can often adapt recipes by substituting main ingredients (e.g., tofu for chicken, plant-based milk for dairy). For major overhauls, our new Fit Healthy Meal Plans app is invaluable, allowing you to filter and customize plans based on your needs. Always feel free to swap out a recipe for another from our extensive database that better suits your dietary requirements.
Successful meal prepping starts with organization! Dedicate a specific time each week, usually Sunday, for prep. Start by cleaning out your fridge to make space. Wash and chop all your vegetables for the week, cook grains like brown rice in advance, and prepare any dressings or sauces. Portion out snacks into individual containers. For proteins, consider cooking a large batch of chicken or fish that can be used in multiple meals. Having these components ready to go will drastically cut down on weeknight cooking time and make healthy eating second nature. Don’t forget to access our detailed prep tips in the weekly email for subscribers!
This Week’s Delicious Plan
Here’s a detailed look at the nourishing and delicious recipes planned for this week. Each dish is designed for flavor, ease, and adherence to healthy eating principles, including 21 Day Fix and Weight Watchers compatibility. Get ready to enjoy a week of amazing food!
Groceries:
- 8 slices all natural turkey bacon without nitrates or preservatives I love Applegate
- 1/4 red onion roughly chopped
- 2 large sweet potatoes peeled (optional) and diced
- 4 cups Brussels sprouts chopped or quartered if large
- 4 teaspoons olive oil
- Himalayan or sea salt
Get Recipe
Groceries for Vinaigrette & Salad Assembly:
- 1/2 cup avocado oil can sub olive oil, but it will separate/solidify in the fridge and need to come to room temp
- 3/4 tsp sesame oil
- 3 Tbsp rice vinegar or sub apple cider vinegar
- 2 1/2 Tbsp honey
- 1 1/2 Tbsp coconut aminos or sub low sodium soy sauce
- sprinkle of salt
- 1 tsp grated ginger optional, but highly recommended
- 1 1/2 c. Bagged Kale Salad
- 1/4 c. Matchstick Carrots
- 1/4 c. Cucumbers
- 3/4 c. Cooked Chicken
- 1/2 c. Mango or Mandarin oranges
- 2 1/2 Tbsp peanuts or sliced almonds
Get Recipe
Groceries:
- 3 pounds eggplant I like smaller ones because the big ones tend to have a lot of seeds
- 2 ⅓ cups tomato sauce or homemade tomato sauce
- Olive oil cooking spray or 2 tsp olive oil
- 1 2/3 cups mozzarella cheese
- 1/3 cup Parmesan cheese
- Salt
Get Recipe
Groceries:
Fish
- Olive oil spray
- 1 lb white fish – I use turbo, flounder, or mahi-mahi (you can sub shrimp)
- 1- 1 1/2 Tbsp salt free taco seasoning
- 1 bunch Cilantro
- 1 lime
- Salt
Mango Salsa
- 1 cup mango diced
- 2/3 cup avocado diced
- 1/4 red onion diced
- 1 tablespoon jalapeño diced
- 1 lime
- 1 Tbsp cilantro chopped
Yogurt sauce
- 1/2 cup plain Greek yogurt
- 1 lime
- 2 Tbsp cilantro
To assemble tacos
- 8 corn tortillas you can sub 4 flour tortillas instead – on the 21 day Fix, you can have 1 flour or TWO corn for a yellow.
- olive oil spray
- salt
- Shredded lettuce or cabbage
Get Recipe
Groceries:
- 1/2 teaspoon salt
- 1 tablespoon brown sugar
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon chili powder
- Sprinkle pepper
- 1 lb boneless skinless chicken thighs
- 1 teaspoon olive oil or olive oil cooking oil spray
Get Recipe
Groceries:
- 4 teaspoons butter or vegan butter divided
- ¼ cup gluten free spaghetti broken up into small pieces
- 1 cup brown rice
- 1 ¼ cup low sodium chicken broth or stock
- ½ teaspoon minced dried onion
- ½ teaspoon garlic powder
- ¼ teaspoon turmeric
- ¼-½ teaspoon salt
- ½ teaspoon dried parsley
Get Recipe
Groceries:
- 2 -3 large zucchini and/or yellow squash sliced into half moons
- 2 teaspoon olive oil
- Salt and pepper
- Optional garnish Parmesan cheese and fresh herbs make a great garnish to finish off your side dish!
Get Recipe
Groceries:
Kung Pao Sauce:
- 4 tablespoons coconut aminos
- 3 tablespoons honey or maple syrup
- 1 1/2 tablespoon rice vinegar
- 2 1/2 teaspoons toasted sesame oil
- 1/2 teaspoon chili garlic paste or sub sriracha to taste (I used 1/2 tsp and then added more at the end to my bowl)
- 2 cloves garlic pressed or minced
- 2 teaspoon fresh ginger grated or minced
- 1 teaspoon arrowroot powder or cornstarch
Chicken and Veggie Ramen Stir Fry:
- 2 brown rice ramen noodle cakes
- Hot tap water
- 1 lb chicken tenderloins cut into bite sized pieces
- 3 teaspoons olive oil or coconut oil divided
- 1 1/2 cups fresh broccoli florets cut into small pieces
- 2 cups sliced bell peppers I used 2 green peppers
- 1/2 cup sliced yellow onions
- 1-2 tablespoons water
- 2 cloves garlic minced
- 1 tablespoon fresh ginger minced
- Salt
Get Recipe
Groceries:
- 1 tablespoon olive oil
- 5 cloves garlic chopped
- 1 onion chopped
- 3 tablespoons fresh basil chopped
- 1 large zucchini cubed
- 1 green bell pepper diced
- 1 eggplant cubed
- 2 cans stewed Italian tomatoes with basil 15 oz each
- Shaved Parmesan cheese optional
Get Recipe