Achieve Your Goals with This 21 Day Fix & WW Weekly Meal Plan: Easy Prep & Delicious Recipes

Unlock a successful and delicious week ahead with our meticulously planned 21 Day Fix and WW (Weight Watchers) meal plan, featuring prepped dinners and breakfasts. This comprehensive guide comes complete with WW points, a printable grocery list, and an invaluable meal planning spreadsheet to simplify your healthy eating journey. This post contains affiliate links for products I’m obsessed with, helping you find my favorite kitchen essentials.

Hello, fit foodies! Are you ready to transform your week with strategic meal prep? While some weeks lend themselves to spontaneous cooking, this particular plan is all about embracing the convenience and consistency of make-ahead meals. We understand that life gets busy, and sticking to your health goals can be challenging without a solid plan. That’s why we’ve crafted this easy-to-follow guide to help you stay on track with both the 21 Day Fix container system and Weight Watchers (WW) points.

This week, we highly recommend dedicating a few hours over the weekend to get a head start. By prepping your meals in advance, you’ll set yourself up for a week filled with delightful, healthy fall dinners and breakfasts, free from the stress of last-minute meal decisions. Imagine coming home to a delicious, pre-made meal that perfectly aligns with your nutritional goals – it’s truly a game-changer!

Why Make-Ahead Meal Prep is Your Secret Weapon for Healthy Eating

Meal preparation is more than just cooking in bulk; it’s a strategic approach to healthy eating that offers numerous benefits, especially when following structured programs like the 21 Day Fix or Weight Watchers. By prepping ahead, you gain:

• Time Savings: Reduce daily cooking time, giving you more freedom in the evenings.
• Consistency: Easily adhere to your 21 Day Fix containers or WW points, eliminating guesswork and impulsive unhealthy choices.
• Stress Reduction: Say goodbye to the “what’s for dinner?” dilemma. Your meals are ready when you are.
• Portion Control: Pre-portioned meals help prevent overeating and ensure you’re consuming the right amounts for your goals.
• Nutritional Balance: Plan diverse, nutrient-rich meals that support your energy levels and overall well-being.
• Budget-Friendly: Smart meal planning often leads to less food waste and more efficient grocery shopping.

If you’re unsure where to begin or find yourself spending an entire Sunday in the kitchen, you’re not alone! That’s why I encourage you to subscribe to my email list. I send out a weekly prep checklist designed to keep you organized and efficient in the kitchen, making meal prep a breeze!

Your Essential Meal Planning Tools for a Successful Week

To make your meal prep experience as smooth as possible, we provide practical tools:

• Interactive Meal Planning Spreadsheet: All five dinners and a convenient breakfast option for this week are already loaded into a *7-day template* meal planning spreadsheet here. This dynamic tool allows you to easily input your lunches and snacks. (Important: Remember to make a copy of the spreadsheet to your own Google Drive – you won’t be able to edit it otherwise). The best part? If you need to swap ingredients or aren’t following the plan exactly, the container and point counts will auto-adjust to reflect your changes, ensuring you always stay within your targets.
• Printable 21 Day Fix Meal Planner PDF: For those who prefer a tangible method, use this 21 Day Fix Meal Planner PDF. It’s an incredibly helpful resource for tracking your containers, water intake, and overall daily progress.

Understanding the 21 Day Fix and Weight Watchers Systems

For those new to these incredible programs, here’s a quick overview:

• 21 Day Fix: This program simplifies healthy eating through a portion-control container system. Each food group (proteins, vegetables, fruits, healthy fats, etc.) is assigned a specific colored container. By filling these containers, you ensure balanced meals and appropriate portion sizes without calorie counting.
• Weight Watchers (WW): WW uses a SmartPoints system, assigning points to foods based on their nutritional value (calories, saturated fat, sugar, and protein). Members have a daily and weekly SmartPoints budget, offering flexibility while guiding them towards healthier choices. Many zero-point foods (like most fruits and vegetables) provide a solid foundation for meals.

Our meal plans are designed to seamlessly integrate with both systems, offering container counts for 21 Day Fix and SmartPoints for WW Blue, Green, and Purple plans where applicable, making healthy eating accessible to everyone.

This Week’s 21 Day Fix & WW Make-Ahead Meal Plan

Get ready for a week of wholesome, flavorful meals that are easy to prepare in advance. Here’s a detailed look at your breakfast and dinner lineup:

Breakfast: 21 Day Fix Mason Jar Egg Casseroles

Kickstart your mornings with these convenient and customizable Mason Jar Egg Casseroles. They are perfect for grab-and-go breakfasts, ensuring you never skip the most important meal of the day.

21 Day Fix: 1 RED, 3/4 GREEN, 1/2 BLUE (per serving)
WW Blue: 2 points (per serving)
[Recipe makes 4 servings]

Note: This recipe yields 4 servings. If you plan to enjoy this breakfast throughout the entire week, consider making 1.5x or even doubling the recipe to ensure you have enough.

Note for FIXers: If you are also preparing Lasagna Roll Ups and Italian Stuffed Peppers this week, which also utilize BLUE containers for cheese, you may need to prepare half of these egg casseroles without cheese to stay within your daily BLUE container allowances.

Groceries:

• 6 extra large eggs
• 1/3 cup of unsweetened original almond milk (or milk of your choice)
• 2 cups of cauliflower rice
• 1 cup of bell peppers (or veggies of your choice)
• 6 slices of turkey bacon or 6 links of poultry breakfast sausage
• 2/3 cups of shredded cheddar cheese or cheese of your choice (you can double this amount and just count it as a full blue)
• salt

Monday Dinner: Healthy Instant Pot Shepherd’s Pie or Healthy Shepherd’s Pie (Stovetop)

A comforting classic gets a healthy makeover! This Shepherd’s Pie is packed with lean protein and veggies, topped with a flavorful mash. Choose between the quick Instant Pot method for weeknight ease or the classic stovetop version.

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

Groceries:

• olive oil or coconut oil cooking spray
• 1 cup of carrots
• 1 cup of celery
• 1/2 of an onion
• 1 1/3 cup of chicken broth
• Himalayan salt
• 3 T of tomato paste
• 1 lb organic lean ground turkey
• 2 cups of cauliflower
• 2 cups of red potatoes
• 2 T of vegan butter, olive oil, or ghee

Tuesday Dinner: Lasagna Roll Ups

Enjoy the rich flavors of lasagna without the heavy feeling. These individual roll-ups are fantastic for portion control and can be prepped in advance, making reheating a breeze. They’re hearty, satisfying, and loaded with spinach and lean Italian chicken sausage.

21 Day Fix: 1 1/4 RED, 3/4 GREEN, 1 BLUE, 1 YELLOW per 2 rolls
WW: Green- 15 points per 2 rolls; Blue- 12 points per 2 rolls; Purple- 8 points per 2 rolls
[Recipe makes 4 servings]

Groceries:

• 8 whole wheat or GF lasagna noodles
• olive oil spray
• 1 pound ground sweet Italian chicken sausage (don’t like? Use lean ground beef or turkey)
• 10 oz frozen chopped spinach
• 8 oz part skim ricotta or cottage cheese (I used cottage cheese and it was GREAT!)
• 1/3 cup grated Parmesan cheese
• 1 egg
• salt and fresh pepper
• sprinkle of crushed red pepper (optional)
• homemade or no sugar added tomato sauce
• 1 cup mozzarella cheese

Wednesday Dinner: Instant Pot Sausage and Lentil Soup (21 Day Fix/Stove-top Option)

Warm up with a hearty bowl of Sausage and Lentil Soup. This recipe is incredibly flavorful, nutrient-dense, and perfect for make-ahead meals, as soups often taste even better the next day. It’s a wonderful way to incorporate lean protein and fiber-rich lentils into your diet.

21 Day Fix: 1 1/3 GREEN, 3/4 RED, 1 YELLOW, 1/3 TSP, optional BLUE (per serving)
WW Blue: 3 points plus cheese (per serving)
[Recipe makes 6 servings]

Groceries:

• 2 tsp olive oil
• 1 lb of Italian Chicken or Turkey Sausage – spicy or sweet
• 1/2 of an onion
• 1 1/2 cups of carrots
• 1 1/2 cups of celery
• 3 cloves of garlic
• 2 cups of zucchini
• 1 1/2 cups of Bob’s Red Mill dry lentils, rinsed very well (my lentils doubled – if your lentils triple, you can use 1 cup or make this 8 servings instead of 6)
• 6 cups of low sodium chicken stock or broth
• 2 cups of baby spinach
• fresh basil or sub dried
• Himalayan salt
• crushed red pepper
• Pecorino Romano cheese

Thursday Dinner: 21 Day Fix Italian Stuffed Peppers

Bright, colorful, and utterly delicious, these Italian Stuffed Peppers are a fantastic way to enjoy a balanced meal. Filled with lean ground beef, fresh veggies, and savory sauce, they’re individual portions perfect for meal prep.

21 Day Fix: 1 RED, 2 GREEN, 1 BLUE (per serving)
WW: Green- 11 points; Blue- 5 points; Purple- 5 points (per serving)
[Recipe makes 4 servings]

Groceries:

• 4 large green bell peppers
• 1 lb extra lean grass fed ground beef
• 2 cups homemade or no sugar added tomato sauce
• 2 garlic cloves
• 1/2 onion
• 2 cups of shredded zucchini or zoodles
• 1 1/3 cups shredded Italian cheese blend
• fresh basil
• salt and pepper

Friday Dinner: 21 Day Fix Instant Pot Balsamic Pork Tenderloin or 21 Day Fix Crock Pot Balsamic Pork Tenderloin with 21 Day Fix Crispy Shaved Brussels Sprouts with Bacon, Parmesan, and Balsamic

End your week with an elegant yet simple meal that feels like a treat! This Balsamic Pork Tenderloin can be made effortlessly in either the Instant Pot or Crock Pot, resulting in tender, flavorful meat. Pair it with crispy shaved Brussels Sprouts featuring savory turkey bacon and a tangy balsamic glaze for a complete, satisfying dinner.

Pork – 21 Day Fix: 1 RED, 1/2 TSP (per serving)
WW Blue: 6 points (per serving)
[Recipe makes 4 servings]

Brussels – 21 Day Fix: 1 GREEN, 1 TSP (per serving)
WW Blue: 3 points (per serving)
[Recipe makes 8 servings]

Groceries:

Pork

• 1 (1.5 lb) pork tenderloin
• olive oil
• 1/3 cup of chicken broth or stock
• 1/3 cup of balsamic vinegar
• 1 T honey or maple syrup
• salt and pepper
• rice or arrowroot flour (can sub thickener of choice)

Brussels Sprouts

• 16 oz of whole Brussels Sprouts (or sub the pre-shredded ones)
• olive oil
• sea salt
• 1/3 cup shaved Parmesan cheese (I used a Parmesan blend)
• 4 slices of turkey bacon
• 1/2 cup of balsamic vinegar

General Meal Prep Tips for Maximizing Success

Beyond this specific plan, here are some overarching tips to make your meal prep journey even more effective:

• Batch Cook Grains & Proteins: Cook a large batch of quinoa, brown rice, chicken breast, or ground turkey at the beginning of the week. These versatile staples can be used in multiple meals.
• Wash & Chop Produce: Pre-wash and chop all your vegetables. Store them in airtight containers, ready to be added to recipes, salads, or eaten as snacks.
• Invest in Good Containers: Quality, portion-control containers (like those compatible with 21 Day Fix) are essential for easy storage and reheating. Glass containers are great for microwave use.
• Plan for Variety: Even with make-ahead meals, try to vary your ingredients to ensure you’re getting a wide range of nutrients and to prevent flavor fatigue.
• Utilize Your Freezer: Many recipes (like soups, casseroles, and even some protein components) freeze well. Make extra and freeze for busy weeks when you can’t prep from scratch.
• Keep it Simple: Don’t try to make overly complicated recipes for meal prep. Stick to straightforward, efficient meals that you enjoy.

Explore More Comprehensive Meal Plans

This weekly plan is just a taste of what’s possible! If you’re looking for even more comprehensive meal plans that cover all meals (breakfast, lunch, and dinner) across various 21 Day Fix brackets, or need more Weight Watchers friendly options, we have an extensive library of resources to support your journey. Dive into our archives for plans tailored to your needs:

Full 21 Day Fix Meal Plans (All Meals, All Brackets):

• 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 & WW Meal Plans:

These plans offer fresh ideas and updated recipes for current eating styles, combining the best of both worlds:

• Meal Plan & Grocery List {Week of 9/28/20} | 21 Day Fix Meal Plan | WW Meal Plan
• 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

Didn’t find what you needed? Explore our extensive archives:

100+ Weekly Meal Plans & Grocery Lists

Stay Connected for Exclusive Prep Tips and Inspiration!

Don’t miss out on vital resources! I send out exclusive, step-by-step prep tips specifically designed for these meal plans directly to your inbox. These tips will further streamline your meal prep process and help you maximize your efforts. Be sure to join my weekly email list today to receive all the support you need!

We hope this 21 Day Fix and WW meal plan helps you achieve your health and fitness goals with greater ease and enjoyment. Have a delicious, well-prepped, and successful week!