Healthy Instant Pot Meal Plan: 21 Day Fix, Weight Watchers & Ultimate Portion Fix with Printable Grocery List

Are you on the hunt for a healthy, time-saving Instant Pot meal plan that aligns perfectly with your goals for the 21 Day Fix, Ultimate Portion Fix, or Weight Watchers? Look no further! We’ve crafted a delicious and convenient weekly meal plan, complete with a printable grocery list to make your healthy eating journey easier than ever. Get ready to enjoy flavorful meals without the stress!

Connecting with all of you, my incredible readers, is truly one of the most rewarding aspects of what I do. It’s an absolute joy to hear from real people who are incorporating my recipes into their daily lives, making healthy eating both delicious and achievable. Recently, I had the wonderful opportunity to not only meet some of my loyal followers in person but also to share my passion for the Instant Pot at the Souderton-Telford BPW’s Locally Grown Showcase. This fantastic event celebrates local businesses and provided the perfect platform to demonstrate just how versatile and efficient the Instant Pot can be.

During the showcase, I served up some crowd-pleasing favorites like 21 Day Fix Pulled Pork with Maple BBQ Sauce and creamy Instant Pot Mac and Cheese. I also conducted a live Instant Pot demo, preparing a flavorful Healthy Instant Pot Lasagna Soup for everyone to sample. Sharing my Instant Pot obsession and connecting with both new and long-time readers is always a highlight, reinforcing the amazing community that has grown around healthy, easy cooking.

In honor of this vibrant community of Instant Pot enthusiasts, and to help more of you embrace the convenience and health benefits of pressure cooking, I’ve created this dedicated Instant Pot meal plan. It’s designed to simplify your week, keep you on track with your health goals, and introduce you to some fantastic new recipes. Don’t forget to print the accompanying grocery list to make your shopping trip a breeze!

Why an Instant Pot Meal Plan?

The Instant Pot has revolutionized healthy eating for countless households, and for good reason! This versatile appliance acts as a pressure cooker, slow cooker, rice cooker, steamer, sauté pan, and more, all in one. For busy individuals and families, it’s a game-changer. An Instant Pot meal plan offers numerous benefits:

Time-Saving: Meals that typically take hours can be ready in a fraction of the time, perfect for busy weeknights.
Convenience: Many recipes are “dump and start,” requiring minimal hands-on time.
Nutrient Retention: Pressure cooking helps retain vitamins and minerals in your food.
Flavor Infusion: The high-pressure environment locks in flavors, creating incredibly tender and delicious dishes.
Easy Cleanup: Often, you can cook an entire meal in one pot, reducing the number of dishes.

By following a structured meal plan, you eliminate guesswork, reduce food waste, and ensure you’re consistently eating balanced, healthy meals that support your dietary programs.

Understanding Your Health Programs: 21 Day Fix, Ultimate Portion Fix & Weight Watchers

This meal plan is carefully crafted to be compatible with popular health and wellness programs, making it easier for you to stay on track:

21 Day Fix & Ultimate Portion Fix: These programs, developed by Autumn Calabrese, emphasize portion control using color-coded containers. Each container represents a specific food group (e.g., green for vegetables, red for protein, yellow for carbs). Our recipes include container counts to help you easily track your intake. The Ultimate Portion Fix is an expanded version that delves deeper into nutrition principles.
Weight Watchers (WW Freestyle): Weight Watchers uses a SmartPoints system, where foods are assigned a point value based on their calories, saturated fat, sugar, and protein content. Many fruits and non-starchy vegetables are zero points. Our recipes provide WW Freestyle points per serving, allowing you to easily fit them into your daily budget.

Regardless of which program you follow, or even if you’re just looking for delicious and healthy Instant Pot recipes, this meal plan provides clear guidance to help you meet your nutritional goals.

Your Weekly Instant Pot Meal Plan & Grocery List {58} Instant Pot Dinners

Get ready for a week of incredible flavors and effortless cooking. Here’s your complete Instant Pot meal plan, featuring recipes that are perfect for the 21 Day Fix, Ultimate Portion Fix, and Weight Watchers, along with a detailed grocery list for each day.

Monday: 21 Day Fix Instant Pot Asian Chicken

Start your week strong with this incredibly flavorful and easy Asian Chicken. It’s a fantastic recipe for busy Mondays, delivering a tender, saucy chicken dish that feels gourmet but takes minimal effort. The sweet and savory sauce, enhanced by coconut aminos and a hint of spice, pairs beautifully with rice. Plus, it can be a one-pot wonder, allowing you to cook your rice right in the Instant Pot alongside the chicken!

21 Day Fix: 1 RED, 1 tsp (per serving)
WW Freestyle: 9 points (per serving) if using chicken thighs, 5 points (per serving) if using chicken breasts

Note: This recipe includes directions for cooking rice in an Instant Pot safe bowl at the same time as the chicken. If you don’t have one (any oven-safe bowl usually works), you can always make Freezer Friendly Instant Pot Brown Rice ahead of time. Remember to calculate your containers or points for any side dishes you add!

Groceries:

1-2 lbs of boneless skinless chicken thighs (1lb for 4 servings)
Honey
Coconut aminos (or sub low sodium soy sauce if you aren’t gluten free)
Tomato paste
Coconut oil
Crushed red pepper
Rice flour (optional) or sub whatever flour you have

Tuesday: 21 Day Fix Instant Pot Flank Steak Tacos

Taco Tuesday just got a whole lot easier and healthier! These Instant Pot Flank Steak Tacos are bursting with vibrant Mexican flavors, featuring tender, perfectly seasoned steak that’s cooked quickly in your pressure cooker. The fresh, zesty slaw adds a delightful crunch and coolness to balance the rich steak. It’s a fun, customizable meal that the whole family will love, and it’s packed with lean protein and fresh vegetables.

21 Day Fix: 1 YELLOW, 1 RED, 2/3 GREEN, 1/2 TSP (per serving)
WW Freestyle: 8 points (per serving)

Groceries:

1 -1 1/2lb flank steak, trimmed of any fat and sliced thin – about 1/2 inch strips
2 limes
Olive oil
2 cloves of garlic
Salt-free taco seasoning
1 can of diced tomatoes with green chilies
Cilantro
Coleslaw mix (or chop your own cabbage)
1 red onion
Jalapeno
Maple syrup or honey
Corn tortillas
(Optional) toppings: avocado, cilantro, plain Greek yogurt

Wednesday: Instant Pot Ramen Noodles (Stovetop Option) | 21 Day Fix Ramen Noodles (Gluten-free/Dairy-free)

Forget those sodium-laden instant packets; this homemade Instant Pot Ramen is a game-changer! Enjoy a warm, comforting bowl of ramen that’s both nourishing and incredibly flavorful. With tender chicken, slurp-worthy noodles, and an array of fresh vegetables, this gluten-free and dairy-free version is a far cry from traditional takeout. The Instant Pot makes achieving that rich, savory broth surprisingly quick and easy, perfect for a mid-week pick-me-up.

21 Day Fix: 1 YELLOW, 1 RED, 1/2 – 1 GREEN (depending on how many veggies you use – see post) and 1 TSP (per serving)
WW Freestyle: 10 points (per serving)

Groceries:

Sesame oil
Grated or finely chopped ginger
Minced garlic
4 cups chicken or veggie stock
1 1/4 lb skinless, bone-in chicken thighs (you can sub boneless)
Coconut aminos
Ramen noodle cakes
Finely chopped baby bok choy greens or finely chopped baby kale
Shredded carrots
(Optional) Scallions or chives
(Optional) Fresh chili paste (or sub sriracha)
(Optional) 2 soft boiled eggs

Thursday: Healthy Instant Pot Meatloaf and Mashed Potatoes [21 Day Fix | Weight Watchers]

Comfort food gets a healthy makeover with this Instant Pot Meatloaf and Mashed Potatoes. This recipe delivers a satisfying, classic meal that cooks simultaneously in your Instant Pot, making it incredibly convenient. The meatloaf is moist and flavorful, while the mashed potatoes are creamy and light. It’s a complete meal in one pot, designed to keep you feeling full and satisfied, all while adhering to your healthy eating plan. This is perfect for those evenings when you crave something hearty but don’t have hours to spend in the kitchen.

21 Day Fix: 1 RED, 1 YELLOW, 1 GREEN, 1/4 BLUE, 2 TSP (per serving)
WW Freestyle: 11 points (per serving)

Groceries:

1 1/2lbs of lean, grass-fed ground beef
Seasoned breadcrumbs (we use gluten-free)
1 onion
7 cloves of garlic
1 egg
Shredded Pecorino Romano (Locatelli brand is the best)
Dry or fresh parsley
1 8 oz can tomato sauce
3 cups golden potatoes
3 cups baby carrots
Vegan butter or ghee
Chicken broth or stock

Friday: Meatless Delights – Instant Pot Ratatouille & Mini Zucchini Pizzas {21 Day Fix}

For Friday, we offer two fantastic meatless options that are bursting with flavor and nutrient-rich vegetables. Whether you choose one or both, these dishes are light, fresh, and incredibly satisfying. They are perfect for Meatless Fridays or simply when you’re craving something lighter and plant-forward.

Instant Pot Ratatouille

This vibrant Instant Pot Ratatouille is a celebration of garden-fresh vegetables. Eggplant, zucchini, bell peppers, and tomatoes simmer together with aromatic herbs to create a rich, savory stew. It’s incredibly healthy, packed with fiber, and a wonderfully versatile dish that can be enjoyed on its own or as a side. The Instant Pot helps meld the flavors beautifully in a fraction of the traditional cooking time.

21 Day Fix: 1 GREEN, 1/2 TSP (per serving)
WW Freestyle: 1 point (per serving) (Woohoo!)

Note: If not observing Meatless Fridays for Lent, this would be delicious topped with some sautéed shrimp or grilled chicken for added protein.

Groceries for Ratatouille:

5 cloves of garlic
1 onion
Chopped fresh basil
1 large zucchini
1 green bell pepper
1 eggplant
2 (15oz) cans of stewed Italian tomatoes with basil

Mini Zucchini Pizzas {21 Day Fix}

These Mini Zucchini Pizzas are a fun, low-carb alternative to traditional pizza, perfect for a lighter Friday night meal. Slices of zucchini act as the “crust,” topped with savory homemade tomato sauce, a sprinkle of cheese, and a kick of garlic and red pepper. They are quick to assemble and bake, making them an ideal choice when you want something satisfyingly cheesy without derailing your healthy eating efforts. Plus, they’re a great way to boost your vegetable intake!

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

Note: If not strictly meatless, these would be yummy topped with Homemade Italian Sausage for extra protein.

Groceries for Pizzas:

Homemade tomato sauce
1/2 zucchini
Shaved Parmesan OR shredded mozzarella
Garlic powder
Crushed red pepper

Making the Most of Your Instant Pot Meal Plan

To ensure your week of healthy eating is as smooth and stress-free as possible, here are a few tips for utilizing this Instant Pot meal plan:

Print Your Grocery List: Before you head to the store, make sure you’ve printed out the full grocery list. Crossing items off as you shop helps ensure you don’t forget anything essential.
Batch Prep Ingredients: On Sunday, or whenever you have some extra time, consider doing some preliminary prep. Chop vegetables, measure out spices for each meal, or pre-cook grains like brown rice. This will make weeknight cooking even faster.
Utilize Leftovers: Many of these Instant Pot recipes are great for making extra portions. Plan to cook a bit more for lunch the next day, saving you time and money.
Invest in Essential Tools: If you’re serious about Instant Pot cooking, consider accessories like an extra sealing ring (for savory vs. sweet dishes), an Instant Pot safe baking dish, or a steamer basket.
Stay Flexible: While this plan provides a great framework, feel free to swap days around to fit your schedule. If you have a particularly busy evening, opt for the quickest meal.
Hydrate: Remember to drink plenty of water throughout the day, complementing your nutritious meals.

Embark on Your Healthy Instant Pot Journey!

This Instant Pot meal plan is more than just a list of recipes; it’s a guide to a week of delicious, healthy, and convenient eating. By harnessing the power of your Instant Pot and following these carefully curated recipes, you can enjoy flavorful meals that support your 21 Day Fix, Ultimate Portion Fix, or Weight Watchers goals. Say goodbye to mealtime stress and hello to more time for yourself and your loved ones.

Download your printable grocery list, get your Instant Pot ready, and prepare to be amazed at how easy and enjoyable healthy eating can be. We’re confident these recipes will become new favorites in your rotation. Happy cooking!