Your Ultimate Healthy Weekly Meal Plan: Instant Pot Summer Recipes & Meal Prep Guide
Welcome to your ultimate guide for a **Healthy Weekly Meal Plan** designed to bring delicious, seasonal summer recipes right to your table! This plan takes the stress out of mealtime by utilizing the Instant Pot (or alternative cooking methods) for quick and effortless meals. You’ll find a delightful array of options, including breakfast, lunch, and five dinner ideas, meticulously crafted to help you plan your week efficiently. We’ve also included 21 Day Fix Container counts and Weight Watchers points, along with a handy weekly meal planning spreadsheet, ensuring everyone can easily track their progress towards a healthier lifestyle.
Table of Contents
Healthy Meal Plan Introduction
This week’s healthy meal plan is beautifully inspired by the vibrant flavors of summer: juicy berries and sweet peaches! We’ve crafted a lineup of recipes that not only celebrate these seasonal ingredients but also make meal prep incredibly convenient. Get ready to savor dishes like the incredible Instant Pot Chicken Carnitas with Avocado Peach Salsa and the delightful Peachy Goat Cheese Flatout Pizza. For lunch, a refreshing Berry Chicken Salad is on the menu, and mornings will be a treat with Coffee Cake Baked Oatmeal, perfectly paired with a side of fresh peaches or berries. Truly a week of deliciousness!
Given the summer heat many of us are experiencing, we’re heavily relying on the Instant Pot for several recipes. This powerhouse appliance keeps your kitchen cool and your cooking time minimal. But don’t worry if you don’t own an Instant Pot; every recipe includes alternate cooking directions, ensuring everyone can enjoy these fantastic meals.
For your midday meal, the Berry Chicken Salad, while not a specific recipe on our site, is easily assembled using our simple yet incredibly flavorful Strawberry Balsamic Dressing. It’s equally delicious with blueberries or any other berries you have on hand. Just drizzle this fantastic dressing over grilled chicken, fresh spinach or mixed greens, crisp cucumbers, matchstick carrots, more berries, and a sprinkle of feta or goat cheese. **For 21 Day Fix followers:** be mindful of your blue container on the hamburger helper day – you’ll need to skip the cheese in your salad that day to stay compliant.
Elevate Your Meal Planning with the Fit Healthy Meal Plans App
We are thrilled to announce the launch of our very own Meal Planning App, “Fit Healthy Meal Plans”! This innovative app is designed to transform the way you plan your meals, allowing you to seamlessly customize our meal plan inspiration to perfectly suit YOUR individual needs and preferences. It’s truly a game-changer for anyone looking to streamline their healthy eating journey and create a personalized grocery list with ease.
Click here to learn more about the app and its features. If you have any questions, please don’t hesitate to reach out – we’re here to help you get the most out of your meal planning experience!
Calling all App Users! Be sure to explore the newly added Summer Favorites category within the app for a wealth of seasonal meal planning inspiration. It’s also an excellent resource for finding quick and impressive ideas for your next summer potluck or gathering. Discover these and many more blog favorites conveniently organized on the Fit Healthy Meal Plans app!
About This Weekly Meal Plan: Flexibility & Focus
For those familiar with our comprehensive full meal plans, and for newcomers to our weekly offerings, each week provides a structured yet flexible approach to healthy eating. This plan outlines five delicious dinners, a satisfying breakfast, and a versatile lunch suggestion. This design offers more adaptability than our full plans, allowing you to adjust meals as needed while still ensuring you have a solid foundation for healthy eating.
Each recipe in this weekly plan meticulously adheres to the guidelines of the 21 Day Fix containers and also includes Weight Watchers points, making it incredibly easy to track your nutrition. It’s an ideal plan for anyone dedicated to healthy eating, practicing mindful portion control, prioritizing nutrient-dense whole foods, and striving to maintain a balanced and healthy lifestyle. Our goal is to empower you with easy-to-follow, delicious recipes that support your wellness journey.
Grocery List and Prep Tips for a Smoother Week
To make your healthy eating journey even easier, a comprehensive grocery list perfectly tailored to this week’s meal plan is available exclusively in our weekly email for all subscribers. This invaluable resource helps you shop efficiently and ensures you have all the necessary ingredients on hand.
Furthermore, within the weekly email, you’ll also discover printable prep tips specifically designed for these meal plans. These tips are a game-changer, helping your week run significantly smoother in the kitchen by guiding you through efficient batch cooking and preparation steps. It’s never too late to enhance your meal planning routine and gain access to these essential resources. Simply click the link to sign up – it’s completely FREE and packed with benefits!
For 21 Day FIX | Portion Fix Followers: Streamlined Tracking
We understand the importance of precise tracking for 21 Day Fix and Portion Fix followers. That’s why all five dinners and the planned breakfast are conveniently pre-loaded into a dedicated meal planning spreadsheet, ready for you here. This eliminates the guesswork and saves you valuable time.
To complete your daily plan, simply add in your preferred lunch options and healthy snacks, making any necessary adjustments to fit your specific calorie bracket and container counts. **Important Tip:** When you click the spreadsheet link, remember to make a copy when prompted and save it directly to your computer for the best user experience. Please note that the spreadsheet functionality may not be as robust or user-friendly when accessed on a mobile phone.
If you prefer a more traditional approach, we also offer printable tools:
- 21 Day Fix Meal Planner PDF for a pen-and-paper option.
- For those following a different Beachbody program, check out our 2B Mindset spreadsheet tracking tool.
Weight Watchers Meal Plan Guidance
We are diligently working to update every recipe on our website to align with the latest Weight Watchers points system. We appreciate your patience during this transition! For now, you’ll find that some recipes include a direct link to calculate your personal points, while others already have the points clearly listed. In either scenario, you can always locate the most up-to-date Weight Watchers points information within the “notes” section of the recipe card on each respective blog post. Our goal is to provide accurate and helpful information to support your Weight Watchers journey.
Frequently Asked Questions
For a comprehensive overview of the entire week’s meal plan, including how all the meals fit together, please refer to the 7.22.24 Meal Plan at a Glance Spreadsheet. This spreadsheet provides a clear layout, allowing you to easily visualize your week of healthy eating. For optimal use, click the spreadsheet link, create a copy when prompted, and save it to your computer. Accessing it on a phone might limit some functionalities.
This week’s suggested lunch is a refreshing Berry Chicken Salad. While not a standalone recipe on the site, it utilizes our simple yet delicious Strawberry Balsamic Dressing. You can customize it with blueberries or any other berries you prefer. For the salad, layer grilled chicken, fresh spinach or mixed greens, crisp cucumbers, matchstick carrots, more berries, and a sprinkle of feta or goat cheese. Remember, FIXers, be mindful of your blue container on the hamburger helper day and skip the cheese if needed! For even more variety, explore our popular post: 35+ High Protein Lunch Ideas!
My personal meal planning strategy always begins with dinners, followed by breakfast, then lunch. Finally, I fill in my snacks for the day, utilizing any remaining macros, points, or containers. This approach ensures that your main meals are covered first. For a wealth of snack ideas that fit various container, point, or macro plans after your main meals are set, be sure to check out our helpful post: Healthy Snack Ideas | 21 Day Fix Snacks.
Maintaining your healthy eating habits on Saturdays and Sundays is crucial for optimal results. After following this healthy weekly meal plan, you’ll likely have some delicious leftover meals and ingredients. To minimize food waste, take inventory of your fridge and pantry at the end of the week and creatively plan your weekend meals. Many people enjoy a healthy takeout meal one night – think vibrant salads with grilled protein or a slice of veggie pizza. For more inspiration and helpful suggestions, refer to our dedicated post on Healthy Weekend Meals!
You’re in luck! If you prefer a completely mapped-out plan, we offer a vast collection of resources. We have 19 FREE and FULL 21 Day Fix Meal Plans available, specifically tailored for all calorie brackets. These comprehensive plans are ready to go, providing you with every meal planned, making your healthy journey incredibly simple and stress-free. Simply choose the plan that aligns with your calorie needs and start enjoying delicious, portion-controlled meals today!
This Week’s Irresistible Meal Plan
Groceries:
For the Oatmeal
- 1 ¾ cups Old Fashioned Rolled Oats
- 1 tsp baking powder
- 1 tsp cinnamon
- ¼ tsp salt
- 1-2 Tbsp flax, chia, or hemp seeds
- 1 ¾ cups unsweetened almond milk or sub whatever milk you have on hand
- ½ tsp vanilla extract
- ½ cup unsweetened applesauce can sub mashed banana
- 1-2 Tbsp maple syrup
For the Crumb Topping
- ⅓ cup Old Fashioned Rolled Oats
- 2 Tbsp raw sugar, coconut sugar, or cane sugar for a less sweet version, reduce sugar by half
- 2 Tbsp cold butter or vegan butter
- 1 tsp cinnamon
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Groceries (for dressing & salad components):
- 8 oz strawberries washed and stems cut off
- 2 tablespoons honey or maple syrup
- 2 tablespoons balsamic vinegar
- 2 tablespoons olive oil
- Sprinkle salt
- Sprinkle pepper
- 3/4 c. Grilled Chicken per salad
- 1 c. Spinach or mixed greens per salad
- 1/4 c. Cucumbers per salad
- 1/4 c. Matchstick Carrots per salad
- 1 c. Berries per salad
- 2 Tbsp Feta or Goat Cheese per salad (adjust for 21 Day Fix)
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Monday Dinner:
Groceries:
Meatballs:
- Cooking oil spray
- 1 lb ground chicken 98% fat free for WW
- 1 tablespoon coconut aminos
- 1 egg
- 2 tablespoons minced green onions
- 1 tablespoon minced ginger
- 1 clove garlic minced
- ½ cup matchstick carrots diced up small
- ¼ cup gluten free or whole wheat panko breadcrumbs
- ½ teaspoon sea or Himalayan salt
Sauce:
- 1/4 cup honey
- 1/3 cup coconut aminos
- 1 tablespoon tomato paste
- 2 teaspoons coconut oil use 1 tsp for WW
- 1/2 teaspoon sea salt
- 2 cloves garlic minced
- 1 tablespoon finely chopped ginger
- Dash crushed red pepper
- 2 teaspoons gluten-free flour only needed for IP cooking method (sub arrowroot or tapioca for paleo, sub whole wheat if no other dietary restrictions)
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Groceries:
- Cooking oil spray
- equal parts rice and water
- Fresh or frozen green beans
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Tuesday Dinner:
Groceries:
Chicken:
- Cooking oil spray
- 2 tablespoons olive oil
- 2 tablespoons Salt free taco seasoning
- ½ teaspoon salt
- 1 1/2 pounds boneless chicken thighs
- 4 cloves garlic minced
- ¼ cup lime juice 1-2 fresh limes
- Juice of 1 orange
- ¼ cup chicken broth
- 3 tablespoons chopped cilantro
- 1-2 teaspoons chopped chipotle peppers in adobo sauce optional
Peach Salsa:
- 2 peaches pitted and finely chopped peeled or with the skin on
- 2/3 cup ripe avocado diced
- 1 small red or orange bell pepper finely chopped
- 1/2 cup red onion diced
- Minced jalapeno to taste
- 1/4 cup cilantro leaves chopped
- 1 lime juiced
For serving:
- Corn tortillas I warm them on a pan sprayed with cooking oil spray until they start to toast
- Greek yogurt optional
- Red cabbage optional
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Wednesday Dinner:
Groceries:
- 1 lb ground beef
- 2 cups gluten free elbows
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dry mustard
- 1 teaspoon Himalayan salt
- 2 1/4 cups chicken broth or beef broth divided use
- 4 cups cauliflower florets small head or frozen bag
- 2 cups freshly shredded cheddar cheese About 1 block
- 2 tablespoons pecorino romano optional
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Thursday Dinner:
Groceries:
- 1-2 pounds chicken thighs or boneless tenderloins if you prefer
- 4 teaspoon butter or ghee
- Olive oil spray
- 2 cups sliced mushrooms
- 3 tablespoons diced shallots
- 3 cloves garlic minced
- Salt
- Pepper
- Garlic powder
- 3/4 cup Marsala wine
- 1/2 cup chicken stock
- 1 tablespoon tapioca starch, corn starch or rice flour (can sub whatever flour/thickener you have on hand)
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Friday Dinner:
Groceries:
For the Shrimp
- 1 lb raw shrimp – large peeled and deveined but tail on. You can use fresh shrimp or previously frozen shrimp, but thaw first.
- cooking spray – I use avocado oil spray but extra virgin olive oil spray works great, too
- ½ tsp salt or more to taste
- ¼ tsp paprika or smoked paprika
- ½ tsp garlic powder
- zest of one lemon
- fresh herbs for garnish
Garlic Butter Sauce
- 4 tsp butter I used dairy free
- 1/4 tsp fresh lemon juice
- 1 clove of sliced fresh garlic
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Groceries:
- 1 Flatout Wrap
- 2 1/2 tablespoons goat cheese I used honey goat cheese. To die for!
- 1 peach sliced
- 1/4 red onion sliced
- 1/3 cup balsamic vinegar
- 1/4 cup arugula
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