Simplify Healthy Eating This Fall: Your Ultimate 21 Day Fix & WW Meal Plan (Recipes & Grocery List Included!)

Embrace the cozy flavors of autumn with our specially curated 21 Day Fix and Weight Watchers (WW) meal plan! This plan features five crowd-pleasing dinners and a delightful breakfast, designed to make healthy eating simple and enjoyable. Complete with WW points, a printable grocery list, and a convenient meal planning spreadsheet, you’ll have everything you need to welcome fall with delicious, balanced meals. This post contains affiliate links for products we truly love and use.

Hello, healthy eaters! As the leaves begin to turn and the air gets crisp, our thoughts often drift to comforting, flavorful meals. This week, we’re bringing you a meal plan that perfectly balances the desire for hearty fall dishes with your healthy eating goals, whether you’re following the 21 Day Fix or Weight Watchers program. We know life can get hectic – from managing school schedules to balancing work and family – and preparing nutritious meals shouldn’t add to your stress. That’s why we’ve put together a plan that’s not only delicious but also incredibly easy to follow, helping you stay on track without sacrificing flavor or precious time.

This plan is packed with yummy, family-friendly dinners that celebrate the best of fall produce and flavors. While we adore summer’s fresh bounty, there’s something truly special about autumn food, and we’re excited to reintroduce some favorites and brand-new recipes that will quickly become staples in your kitchen. From a lighter lasagna option to crispy fritters, every meal is crafted to be both satisfying and compliant with your health goals.

Why This Fall Meal Plan is Your Secret Weapon for Healthy Eating

Meal planning is more than just deciding what to eat; it’s a powerful tool for achieving your health and wellness goals. By taking a little time to plan, you can significantly reduce stress, save money, and ensure you’re nourishing your body with wholesome, delicious food. This specific plan is designed to make that process effortless:

• Crowd-Pleasing Recipes: Forget making multiple meals. These dishes are so tasty, your whole family will love them, making healthy eating a shared experience.
• Fall-Inspired Flavors: We’ve infused this plan with the comforting, vibrant tastes of autumn, from roasted squash to hearty pastas, all while keeping them light and balanced.
• 21 Day Fix & WW Friendly: Each recipe includes precise 21 Day Fix container counts and Weight Watchers points, taking the guesswork out of tracking.
• Time-Saving Tools: We provide a printable grocery list and a pre-filled, editable meal planning spreadsheet to streamline your weekly prep.
• Reduced Food Waste: A clear plan helps you buy only what you need, cutting down on wasted ingredients and saving you money.

Let’s dive into some of the stars of this week’s menu. Our Spaghetti Squash Lasagna is a fantastic way to enjoy a classic comfort food in a much lighter form. It’s rich in flavor, satisfying, and uses spaghetti squash noodles, making it perfect for the start of fall – and we bet it will be on repeat until spring! For those who enjoy fresh zucchini, we’re continuing to use zoodles alongside our succulent Balsamic Chicken, and you absolutely *must* try our brand new Gluten-Free Zucchini Fritters. They are an incredibly yummy and versatile side dish that adds a delightful crunch to any meal.

Your Essential Meal Planning Tools for a Stress-Free Week

We believe in empowering you with the best resources to make healthy eating a sustainable lifestyle. Here are the tools included with this meal plan to help you stay organized and on track:

Join Our Email List for Weekly Prep Checklists

Ready to supercharge your meal prep? Subscribe to our email list, and we’ll send you an exclusive weekly prep checklist. This handy guide provides step-by-step instructions and tips to keep you perfectly organized in the kitchen, ensuring your week’s meals come together smoothly and efficiently. It’s the perfect companion to this meal plan!

Interactive Meal Planning Spreadsheet

Take the hassle out of planning with our customizable *7-day template* meal planning spreadsheet! All five dinners and the featured breakfast are already pre-loaded for your convenience. Simply add in your lunches and snacks. The best part? If you need to swap out ingredients or adjust portions, the 21 Day Fix containers will auto-adjust! Important: Remember to make a copy of the spreadsheet (File > Make a copy) so you can edit it for your personal use.

Printable 21 Day Fix Meal Planner PDF

For those who prefer a more traditional approach, our 21 Day Fix Meal Planner PDF is perfect for tracking your containers and daily water intake. It’s a simple, tangible way to keep tabs on your progress and ensure you’re hitting all your targets.

Explore More 21 Day Fix and WW Meal Plans

If this week’s plan doesn’t perfectly align with your needs, or if you’re simply looking for more variety, we’ve got you covered! We offer a wealth of additional resources to support your healthy journey.

Seven Free, Complete Meal Plans for a Full Week of Healthy Eating

Looking for a comprehensive, week-long plan? These seven volumes offer complete meal solutions for all calorie brackets, including breakfast, lunch, and dinner, plus snacks. Each comes with free printables to make your life even easier:

• 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}

Browse Our Latest Weekly Meal Plans

Catch up on our most recent weekly meal plans, each offering a fresh set of delicious recipes and easy-to-follow grocery lists for both 21 Day Fix and WW programs:

• Meal Plan & Grocery List {Week of 9/21/20} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 9/7/20} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 8/31/20} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 8/24/20} | 21 Day Fix Meal Plan | WW Meal Plan

Over 100 Weekly Meal Plans & Grocery Lists!

Still haven’t found the perfect fit? Explore our extensive archives featuring over 100 weekly meal plans and grocery lists! With such a vast selection, you’re sure to discover plans that cater to every taste, season, and dietary need.

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

Get ready for a week of flavorful, wholesome meals designed to nourish your body and delight your taste buds. Here’s a detailed look at your breakfast and five dinners, complete with ingredient lists and nutritional breakdowns.

Breakfast: 21 Day Fix Roasted Acorn Squash with Sweet Whipped Ricotta with 21 Day Fix Granola (Gluten-Free/Dairy-Free)

Start your fall mornings with a cozy and satisfying breakfast. This roasted acorn squash paired with a sweet, creamy whipped ricotta (or dairy-free alternative) is a delightful treat, especially when topped with our crunchy, homemade granola. It’s a perfect blend of sweet and savory, packed with nutrients to kickstart your day.

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

Granola – 21 Day Fix: 1/2 YELLOW, 1/2 BLUE, 1/8-1/4 ORANGE, 1/2 TSP, 1 sweetener TSP (per serving) | [Recipe makes 4 servings]

Note: For a full week’s worth of breakfast, you’ll want to double or triple the acorn squash recipe and prepare 1.5 or double the granola recipe to ensure you have enough servings.

Breakfast Grocery List:

• 1 Acorn Squash
• 3/4 cup of part-skim ricotta (sub coconut yogurt for dairy-free option)
• 2 tsp coconut oil
• Cinnamon
• Sea salt
• 2 tsp pure maple syrup (or honey)
• 1/2 tsp vanilla extract
• Liquid stevia (to taste)
• 2–3 tsp of vanilla or regular almond milk (or your milk of choice)
• 3/4 cup of old-fashioned oats (gluten-free if preferred)
• 1/4 cup of brown rice cereal (or additional oats)
• 2/3 cup slivered almonds
• 1–2 tbsp mixed seeds (chia, hemp, flax, pumpkin, or sunflower)
• Optional: Dried cranberries

Monday Dinner: 21 Day Fix Spaghetti Squash Lasagna

Indulge in a healthier take on a classic Italian dish. Our Spaghetti Squash Lasagna layers flavorful Italian turkey sausage with creamy ricotta, savory tomato sauce, and tender spaghetti squash instead of pasta, making it a delicious, lighter option that still feels incredibly satisfying. It’s the perfect way to ease into the week with comfort food that fits your plan.

21 Day Fix: 1 1/2 RED, 1/2 BLUE, 1 1/2 GREEN (per serving) | WW Blue: 11 points (per serving) | [Recipe makes 4 servings]

Monday Grocery List:

• Olive oil cooking spray [e.g., EVO spray]
• 1 lb spicy Italian turkey sausage (lean)
• 1/4 onion, finely diced
• 2 cloves garlic, minced
• 1 1/4 cup part-skim ricotta cheese
• 1 large egg
• 1 1/2 cups homemade tomato sauce (or low-sugar marinara)
• 1 cooked spaghetti squash (yields about 4 cups of strands)
• 2/3 cup shredded mozzarella cheese (part-skim)
• 1 T Parmesan cheese
• Fresh basil for garnish
• Salt and pepper to taste

Tuesday Dinner: Healthy Instant Pot Airfryer Chicken Taquitos (Slow Cooker | Oven Friendly | Gluten-Free)

These crispy chicken taquitos are a family favorite, perfect for Taco Tuesday! Prepared easily in the Instant Pot, air fryer, slow cooker, or oven, they’re versatile and packed with flavor. Load them up with your favorite healthy toppings for a fun and customizable meal that won’t derail your goals.

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

Tuesday Grocery List:

• 1 lb boneless, skinless chicken tenderloins
• 1 jar organic salsa (no sugar added)
• 1 lime
• 1 cup shredded sharp cheddar or Mexican blend cheese (reduced fat)
• 12 corn tortillas (or gluten-free/whole wheat flour tortillas)
• Olive oil or avocado oil cooking spray
• Salt
• Optional: 1 T salt-free taco seasoning
• Optional toppings: Plain Greek yogurt, fresh pico de gallo, avocado or guacamole, fresh cilantro

Wednesday Dinner: 21 Day Fix Krispie Baked Chicken with *NEW* Gluten-Free Zucchini Fritters

Enjoy a satisfying and wholesome meal with our Krispie Baked Chicken – delightfully crunchy without the deep-fry! Paired with our brand-new Gluten-Free Zucchini Fritters, this meal is a testament to how healthy food can be incredibly flavorful and fun. The fritters are a fantastic way to get more veggies in, offering a crisp texture and savory taste that complements the chicken perfectly.

Chicken – 21 Day Fix: 1 RED, 1 YELLOW (per serving) | WW Blue: 2 points (per serving) | [Recipe makes 4 servings]

Zucchini Fritters – 21 Day Fix: 1/4 RED, 1 GREEN, trace BLUE, trace YELLOW (per 2 fritters) | WW (all plans): 1 point (per fritter) | [Recipe makes 4 servings]

Wednesday Grocery List:

For the Chicken:

• 1 lb chicken tenderloins
• 1 egg and 1 egg white
• 2 cups brown rice cereal (or gluten-free/whole wheat panko breadcrumbs)
• 1/2 tsp Himalayan salt
• 1/2 tsp garlic powder
• Sprinkle of black pepper
• Olive oil cooking spray

For the Zucchini Fritters:

• 3 large zucchini
• 2 eggs
• 4 T Parmesan or Pecorino Romano cheese (grated)
• 4 T seasoned gluten-free breadcrumbs
• Salt to taste
• Optional: Fresh herbs (parsley, basil, oregano)
• Olive oil cooking spray

Thursday Dinner: Instant Pot Enchilada Pasta [21 Day Fix | WW | Gluten-Free]

This Instant Pot Enchilada Pasta is a weeknight lifesaver! It’s a hearty, flavorful dish that comes together quickly, making it ideal for busy evenings. Packed with lean protein, veggies, and a delicious enchilada sauce, it’s a comforting meal that’s both healthy and incredibly easy to clean up. Plus, it’s naturally gluten-free!

21 Day Fix: 1 YELLOW, 1 RED, 1 1/2 GREEN, 1/2-1 BLUE (per serving) | WW Blue: 8 points (per serving) | [Recipe makes 4 servings]

Note for FIXers: If you are also having granola with breakfast this week, use 2/3 cup cheese for this pasta to keep it at 1/2 Blue container per serving.

Thursday Grocery List:

• 1 lb lean grass-fed ground beef (or ground turkey/chicken)
• Dried oregano
• Ground cumin
• Garlic powder
• Onion powder
• Chili powder
• Salt (to taste)
• 1/2 diced red onion
• 2 bell peppers (any color), diced
• 2 garlic cloves, minced
• 1 (8 or 10 oz) small can of tomato sauce (no sugar added)
• 1 (15oz) can diced tomatoes with green chilies (Rotel style)
• 1 ½ cups gluten-free brown rice pasta (penne, ziti, or spirals work well)
• ⅔– 1 ⅓ cup freshly shredded sharp cheddar cheese (use less for lower Blue containers)
• Fresh cilantro for garnish

Friday Dinner: Balsamic Chicken [Instant Pot] with Zoodles

End your week with this incredibly flavorful and tender Balsamic Chicken, made effortlessly in your Instant Pot. The rich, tangy balsamic sauce infused with herbs and tomatoes creates a depth of flavor that’s both comforting and fresh. Served over light and nutritious zoodles (zucchini noodles), it’s a perfectly balanced meal that feels gourmet but is simple enough for any weeknight.

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

Friday Grocery List:

• Olive oil cooking spray
• 1–2 lbs boneless, skinless chicken breast
• 1 28oz can diced or crushed tomatoes
• 1/2 red onion, thinly sliced
• 2 cloves garlic, minced
• 1/2 cup balsamic vinegar
• Dried basil
• Dried oregano
• Garlic powder
• Salt
• Black pepper
• Fresh zucchini (for zoodles)

We hope this meal plan inspires you to cook healthy, delicious food all week long! Remember, consistency is key, and with these tools and recipes, you’re well on your way to a successful and flavorful autumn. Don’t forget to adjust portions and ingredients to fit your specific dietary needs and preferences. Have a yummy and healthy week!