Savor the Season: Your Healthy Weekly Meal Plan & Easy Fall Recipes (Week of 9/30/24)
Kick off a delicious and healthy Fall week with our **Healthy Weekly Meal Plan**, thoughtfully crafted with perfect recipes to simplify your life. This comprehensive plan includes breakfast, a flexible lunch option, and five dinner ideas, taking the stress out of meal planning. Plus, for those tracking their nutrition, we’ve included 21 Day Fix Containers and Weight Watchers points, alongside a handy meal planning spreadsheet to keep you organized.
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Healthy Fall Meal Plan: Comforting & Delicious
As the leaves begin to turn and a crispness fills the air, many of us start craving comforting, hearty meals. This week, we’re embracing the essence of Fall with a meal plan designed to bring warmth and flavor to your table, all while keeping your health goals in mind. While we’ve seen some recent rain, my thoughts are with all those affected by Hurricane Helene – please stay safe, friends! This weather definitely inspires a shift towards cozy, nourishing food, and this week’s plan delivers just that.
We’re particularly excited about our Mason Jar Salads, which feature a truly spectacular apple cider vinaigrette dressing that now has its own dedicated recipe on the blog! These salads are a meal prep dream, allowing you to quickly assemble them at the beginning of the week for convenient grab-and-go lunches. To save even more time, consider using a pre-cooked rotisserie chicken. As a bonus tip, don’t discard those rotisserie chicken bones! Pop them into your Instant Pot to make a flavorful stock, which will serve as an excellent base for our delicious Instant Pot Ramen later in the week.
In our home, Ramen Noodle Fridays are a cherished tradition, especially as the temperatures drop. This rich and savory soup is incredibly satisfying and a perfect way to ease into the weekend. Don’t feel limited to chicken; this recipe is incredibly versatile and tastes equally amazing with beef or pork if you prefer to change up your protein source.
Finally, there’s nothing quite like the aroma of homemade applesauce permeating your kitchen. It’s an incredibly easy and hands-off way to celebrate the bounty of Fall. While my kids aren’t always enthusiastic about pork, pairing it with this sweet, warm applesauce transforms it into a delightful treat they truly enjoy. This simple addition elevates a meal and makes healthy eating enjoyable for the whole family.
We hope this healthy meal plan brings joy, comfort, and ease to your week. Enjoy every delicious bite!
Elevate Your Meal Planning with the Fit Healthy Meal Plans App
For those who love our meal plan inspiration but desire a more personalized approach, we are thrilled to introduce our Meal Planning App called Fit Healthy Meal Plans! This innovative app is designed to be your ultimate companion in customizing your healthy eating journey. It allows you to effortlessly take our weekly meal plan ideas and tailor them specifically to YOUR preferences, dietary needs, and schedule. The app also generates a personalized grocery list, making your shopping experience incredibly efficient and stress-free.
It’s truly a game-changer for anyone dedicated to consistent and effective meal planning. Imagine having the flexibility to swap recipes, adjust serving sizes, and see your entire week’s nutrition at a glance, all within one intuitive platform. To learn more about how this powerful tool can transform your healthy lifestyle, click here to read more. We are always here to answer any questions you might have!
App Users: We value your input! Which of your favorite Fall recipes or ingredients haven’t been added to the app yet? Be sure to explore our current selection of *Fall Favorites* and many more delicious options already available on the Fit Healthy Meal Plans app. Your suggestions help us make the app even better!
Understanding This Weekly Meal Plan: Flexibility for a Healthy Lifestyle
If you’re accustomed to following more rigid, full meal plans and are new to our weekly meal plan format, here’s a quick overview of what to expect. Each week, our plan provides a carefully curated selection of five dinner ideas, a delicious breakfast recipe, and a flexible lunch suggestion. This structure offers a wonderful balance, providing guidance and inspiration while allowing you the freedom to incorporate your own healthy snacks and adapt the plan to your unique lifestyle.
Our weekly plans are designed with flexibility in mind, making them adaptable to various healthy eating approaches. Crucially, this meal plan rigorously follows the guidelines for 21 Day Fix containers, ensuring precise portion control for optimal results. Additionally, for our community members tracking with Weight Watchers, we meticulously include WW points for each recipe. This plan is an ideal resource for anyone committed to healthy eating, mindful portion control, prioritizing whole, unprocessed foods, and cultivating a sustainable healthy lifestyle. It’s about making nutritious choices simple, accessible, and enjoyable.
Your Essential Grocery List and Streamlined Prep Tips
To truly maximize the efficiency and enjoyment of this healthy weekly meal plan, effective preparation is key. We understand that a well-organized grocery list and clear prep instructions can make all the difference between a chaotic cooking experience and a smooth, stress-free week of delicious meals. That’s why we offer an exclusive resource to our dedicated community members.
The detailed grocery list, specifically tailored for all the recipes in this week’s plan, can be found directly in my weekly email for email subscribers! But that’s not all – our weekly email also includes invaluable printable prep tips. These tips are designed to guide you through efficient batch cooking and preparation steps, ensuring that your week goes SOO much smoother in the kitchen. Imagine having pre-chopped veggies, cooked grains, or marinated proteins ready to go, significantly cutting down on daily cooking time.
It’s never too late to enhance your meal planning experience and gain access to these incredibly helpful resources. Becoming an email subscriber is quick, easy, and completely FREE! Just click this link to sign up today and start receiving your weekly grocery lists and prep tips directly to your inbox!
A Dedicated Tool for 21 Day FIX | Portion Fix Meal Plan Followers
We understand the importance of precise tracking for those following the 21 Day Fix and Portion Fix programs. To make your journey as seamless as possible, all five delicious dinners and the featured breakfast recipe from this week’s plan are already pre-loaded into a specially designed meal planning spreadsheet, available here. This ready-to-use tool simplifies the process of allocating your containers, allowing you to focus on enjoying your healthy meals.
Simply add your chosen lunch and snacks, and make any personalized adjustments to fit your specific calorie bracket and preferences. To ensure the best functionality, please note: when you click the spreadsheet link, you will be prompted to make a copy. It’s crucial to make a copy and save it to your own computer or cloud storage (e.g., Google Drive) for full editing capabilities. Please be aware that accessing it directly from a phone might limit its features.
If you prefer a more traditional, hands-on approach to planning, we also offer convenient printable resources:
- The 21 Day Fix Meal Planner PDF provides a classic format for jotting down your meals and containers.
- For those integrating principles from the 2B Mindset program, our 2B Mindset spreadsheet tracking tool is an excellent resource to help you stay accountable and on track.
Important Information for Weight Watchers Meal Plan Followers
We are fully committed to supporting our Weight Watchers community and understand that tracking points accurately is vital for your success. As Weight Watchers periodically updates its points system, we are diligently working to convert every recipe on our site to reflect the most current WW points. This is an ongoing process, and we appreciate your patience as we make these necessary updates.
You will find that some recipes still include a direct link that helps you calculate your personal points, while others have the precise points already listed. In both scenarios, the most accurate and up-to-date WW points information for each recipe can always be found in the designated “notes” section of the recipe card located at the bottom of each blog post. We are striving to ensure all information is current and easily accessible to help you stay consistent with your Weight Watchers journey. Thank you for bearing with us as we adapt to the new system and continue to provide valuable resources!
Frequently Asked Questions (FAQs)
For a comprehensive overview of how all the meals for the week of 9/30/24 fit together, you can access our 9.30.24 Meal Plan at a Glance Spreadsheet. This convenient tool allows you to visualize your entire week’s schedule. For the best user experience and full functionality, please remember to click the spreadsheet link, make a copy when prompted, and save it to your personal computer. It might not function as smoothly on a mobile phone due to compatibility limitations.
This week, I’m really excited about meal prepping our delicious Harvest Mason Jar Salads. They are incredibly convenient; once prepared, I can simply grab one and go, making busy weekdays much easier. Feel free to use store-bought rotisserie chicken for a quick protein addition if you’re short on time. As an extra tip, save the bones from your rotisserie chicken and use your Instant Pot to make a rich, homemade stock, perfect for the ramen recipe later in the week! For even more variety and inspiration, be sure to check out our popular post featuring over 35+ High Protein Lunch Ideas!
My personal strategy for meal planning always begins with establishing my dinners first, as these are often the most time-consuming meals. Then, I plan my breakfast, followed by lunch. Finally, with the remaining macros, points, or containers I have available for the day, I fill in my snacks. This flexible approach ensures I meet my nutritional goals without feeling restricted. For a wealth of creative and healthy snack ideas, our post on Healthy Snack Ideas | 21 Day Fix Snacks is an excellent resource. It’s packed with suggestions to help you make the most of your leftover containers, points, or macros after planning your main meals!
Maintaining your healthy eating habits on Saturdays and Sundays is just as important for optimal results, even if you embrace a more relaxed approach. After following this healthy weekly meal plan, you’ll likely have some delicious leftover meals and ingredients. To minimize food waste and make the most of your groceries, we recommend taking a quick inventory of your fridge and pantry at the end of the week. Based on what you have, you can easily create a plan for your weekend meals. Many people enjoy treating themselves to healthy takeout one night – think vibrant salads with grilled protein or a delicious slice of veggie pizza. For even more inspiration and helpful tips, our Healthy Weekend Meals post is a fantastic guide to help you plan nutritious and enjoyable meals for your days off.
You’re in luck! If you’re looking for a more structured and comprehensive approach, we have an extensive collection of resources for you. We offer 20 FREE and FULL 21 Day Fix Meal Plans, meticulously planned out for all the various calorie brackets. These full plans include every meal – breakfast, lunch, dinner, and snacks – to provide complete guidance throughout your day. Simply choose the plan that aligns with your specific calorie needs, and you’ll have a ready-to-go, detailed eating strategy at your fingertips!
This Week’s Healthy & Delicious Plan: Recipes & Groceries
Here’s a detailed look at the nourishing and flavorful meals awaiting you this week. Each recipe link will take you to the full instructions, and we’ve included a brief grocery list for each to help you get started. Enjoy the journey to a healthier you!
Groceries:
- Olive oil cooking spray
- 4 slices turkey bacon diced (can sub pork bacon or omit)
- ½ cup diced onion
- 3 1/2 cups fresh baby spinach chopped (can sub kale or other leafy veggie)
- 6 eggs
- 3/4 cup cottage cheese
- ¼ cup milk use any milk you have on hand
- ½ cup feta cheese can sub favorite cheese
- ¼ teaspoon salt
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Groceries:
- 1 lb chicken breasts cooked through and diced
- 8 slices turkey bacon cooked and crumbled
- 2 apples chopped
- 2 pears chopped
- 1 head kale or spinach or a mix of both
- 1 1/3 cup Matchstick carrots
- 1/2 cup Pecans chopped
- 1/2 cup feta cheese optional
For the dressing
- 4 tablespoons extra virgin olive oil
- 2 1/2 tablespoons maple syrup
- 2 1/2 tablespoons apple cider vinegar
- 1 teaspoon Dijon mustard
- Sprinkle salt and pepper
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Groceries:
For the Pot Pie
- 3 teaspoons butter or vegan butter divided
- 1 ½ lbs chicken breast or tenderloins diced up small and seasoned with salt and pepper
- 1 cup carrots diced
- 1 cup celery diced
- 1 cup yellow onion diced
- 3 cloves garlic minced
- ¼ cup gluten free 1:1 baking flour
- ½ cup almond milk
- 1 cup chicken broth or stock can sub veggie broth
- ¼ – ½ teaspoon salt to taste
- Dash black pepper
- Dash dried thyme
- ½ cup frozen peas
For the Biscuit Topping
- 1 cup gluten free 1:1 baking flour*
- 2 teaspoons baking powder
- ½ teaspoon salt
- 2 tablespoons butter or vegan butter melted
- ½ cup + 2 tablespoons almond or cashew milk
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Groceries:
For the Tacos
- 1.5 lbs flank steak trimmed of any fat and sliced thin – about 1/2 inch strips
- 1 lime
- 2 tsp olive oil
- 2 cloves garlic minced
- 1 tablespoon salt free taco seasoning
- 10 oz. can of diced tomatoes with green chilies
- salt to taste
- 2 tbsp cilantro
- 1 package corn tortillas warmed
- Optional toppings: avocado, cilantro, plain Greek yogurt
For the Cilantro Lime Slaw
- 2 cups coleslaw mix or chop your own cabbage
- 1/4 red onion cut into skinny strips
- 1/2 jalapeno diced and seeds removed
- 2 tbsp cilantro
- 1 lime
- 1-2 tsp maple syrup or honey
- chili powder optional
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Groceries:
For the Homemade BBQ Sauce:
- 1/2 cup tomato paste
- 1/4 cup coconut aminos can sub low sodium soy sauce if not gluten-free
- 3 tablespoons pure maple syrup
- 2 tablespoons apple cider vinegar
- ½ tablespoon yellow mustard
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Sprinkle sea or Himalayan salt and black pepper
For the Chicken:
- 1/4 teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon paprika
- Sprinkle pepper
- 1 -2 pounds boneless skinless chicken tenderloins or chicken breasts cut into smaller strips or chunks
For the Slaw:
- 3 tablespoons cilantro
- 4 cups coleslaw mix or chop your own cabbage
- 1/4 red onion cut into skinny strips
- ½-1 jalapeno diced and seeds removed
- 4 teaspoons maple syrup or honey
- Juice from 2 limes
- 1 teaspoon olive oil
- Sprinkle of salt
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Groceries:
- 1 teaspoon salt
- 2 tablespoons brown sugar
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon chili powder
- Sprinkle of pepper
- 2 pork tenderloins 1-1 ½ pounds each
- 2 teaspoons olive oil or olive oil cooking oil spray
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Groceries:
- 3-6 lbs organic apples roughly chopped away from the core; peeling is optional!
- 1/3 cup water
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Groceries:
- 2 teaspoons sesame oil
- 2 tablespoons grated or finely chopped ginger
- 1 1/2 tablespoons minced garlic
- 4 cups stock I used chicken, but vegetable would also work
- 3 1/2 cups water
- 1 1/4 lb skinless bone-in chicken thighs (you can sub boneless)
- 1/3 cup coconut aminos
- 2 ramen noodle cakes
- 1-2 cups finely chopped baby bok choy greens or finely chopped baby kale
- 1-2 cups shredded carrots
- Himalayan or sea salt
- 1/4 cup chopped scallions or chives for optional garnish
- Fresh chili paste or sub sriracha
- 2 soft boiled eggs for garnish
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