The Ultimate 21 Day Fix & 80 Day Obsession Meal Plan with Grocery List

Unlock your full potential with this comprehensive 21 Day Fix Meal Plan & Grocery List, perfectly crafted for FIXers AND those committed to the 80 Day Obsession program! This post contains affiliate links for products I’m obsessed with, helping you achieve your fitness and nutrition goals.

Hello, friends! I’m absolutely thrilled to share this week’s meal plan with you, especially after an incredibly inspiring experience meeting with my fellow 21 Day Fix Bloggers at Google. That trip was nothing short of amazing, filling me with fresh motivation and a renewed commitment to make this blog an even better resource for all of you on your health and fitness journeys. I left feeling so energized, ready to dive deeper into creating content that truly supports your goals.

Life, as it always does, greeted me with a flurry of activity upon my return. My kids, not quite used to my brief absence, were craving extra quality time, which meant my “work-at-home” schedule got a delightful, if slightly chaotic, upgrade! And this weekend, we’re celebrating my daughter’s 8th birthday. Eight! It feels like just yesterday she was a tiny tot, and while it’s hard to believe how fast time flies, I’m cherishing every moment. So, if my thoughts are a little fragmented this week, it’s all for good reason – these precious family memories are absolutely worth it.

Despite the beautiful whirlwind, my dedication to providing you with a delicious and effective meal plan remains a top priority. This week, I’m excited to highlight some of my favorite new recipes that are perfect for both the **21 Day Fix** and the more advanced **80 Day Obsession** programs. For those of you currently rocking the 80 Day Obsession, I am incredibly eager to hear about your experience! How are your results progressing? What are your biggest takeaways so far? Please share your insights in the comments below – your feedback truly helps our community thrive!

Why Meal Planning is Your Ultimate Tool for 21 Day Fix & 80 Day Obsession Success

Embarking on a structured fitness and nutrition program like the 21 Day Fix or 80 Day Obsession is a powerful commitment to your health. But the real secret to sustaining that commitment and achieving incredible results lies in consistent, thoughtful meal planning. It transforms your entire approach to eating, moving you from reactive choices to proactive, empowering decisions.

Eliminate Guesswork: No more stressing about what to cook or whether your meal fits your containers. A plan takes the decision-making load off your shoulders.
Save Time & Money: With a clear plan and grocery list, you’ll shop more efficiently, reduce impulsive purchases, and minimize food waste. Plus, having meals prepped means less time in the kitchen during busy weekdays.
Ensure Compliance: For the 21 Day Fix, a meal plan guarantees you’re hitting your daily container counts. For 80 Day Obsession, it’s crucial for adhering to the precise timed nutrition windows around your workouts, optimizing your macro intake for maximum results.
Reduce Stress & Overwhelm: Knowing your meals are sorted creates mental space. You can focus on your workouts, recovery, and other aspects of your life, confident that your nutrition is on point.
Promote Variety & Enjoyment: A well-planned week introduces you to new, delicious, and compliant recipes, preventing meal fatigue and keeping your taste buds excited about healthy eating.

Understanding the Nutrition Behind 21 Day Fix & 80 Day Obsession

Both programs, championed by Autumn Calabrese, share a foundation in clean, whole food nutrition and portion control. However, they cater to different stages of your fitness journey:

21 Day Fix: This program simplifies healthy eating with its iconic color-coded containers. It teaches you proper portion sizes for different food groups (proteins, carbs, fats, veggies, fruits) without the need for calorie counting. It’s a fantastic entry point for building sustainable healthy eating habits.
80 Day Obsession: Designed for those ready for a more advanced challenge, 80 Day Obsession introduces “timed nutrition.” While it still utilizes the container system, the focus shifts to strategically eating specific macronutrient ratios at precise times relative to your intense workouts. This optimizes nutrient delivery for muscle growth, recovery, and fat loss.

The beauty of the meal plan shared here is its adaptability. All recipes are inherently clean and wholesome, making them perfect for fitting into the 21 Day Fix container system. For 80 Day Obsession, these recipes serve as an excellent base; you’ll simply adjust portion sizes and align them with your specific timed nutrition windows to meet your daily macro targets. This flexibility ensures you can enjoy delicious food while staying compliant with your chosen program!

Your Delicious & Compliant Weekly Meal Plan (Week 36)

Get ready for a week of flavorful, healthy meals that make sticking to your 21 Day Fix or 80 Day Obsession goals effortless. Remember to adjust portion sizes according to your personal calorie bracket or timed nutrition plan. Don’t forget to incorporate your healthy fats, seeds, and oils where appropriate!

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

Kick off your week with a hearty and deeply satisfying bowl of Instant Pot Sausage and Lentil Soup. This recipe is a powerhouse of flavor, packed with lean protein from chicken or turkey sausage and fiber-rich lentils, along with plenty of vibrant vegetables. It’s incredibly comforting, quick to prepare (especially in an Instant Pot), and makes for fantastic leftovers, ensuring you have a compliant and delicious meal ready to go.

Grocery List:

2 tsp olive oil
1 lb of Italian Chicken or Turkey Sausage – spicy or sweet
1/2 of an onion
carrots
celery
3 cloves of garlic
1 medium zucchini
1 1/2 cups of dry lentils
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

Tuesday: 21 Day Fix Instant Pot Asian Pork Tenderloin

Brighten up your Tuesday with this incredibly flavorful Instant Pot Asian Pork Tenderloin. This recipe delivers a perfectly tender and juicy pork, infused with a sweet and savory Asian-inspired sauce that’s made with clean, compliant ingredients like coconut aminos and a touch of honey. It’s quick enough for a weeknight but feels special enough for any occasion. Pair it with steamed green beans or a generous serving of zoodles for a balanced and delightful meal.

Grocery List:

1 (1.5 lb) pork tenderloin
1/4 cup of honey
1/3 cup of coconut aminos
1 T tomato paste
2 tsp coconut oil
1/2 tsp sea salt
2 cloves of garlic minced
1 T finely chopped ginger
a dash of crushed red pepper
2 tsp rice flour (sub arrowroot or tapioca for paleo)
serve with veggies (green beans are yum and rice, ramen, noodles or zoodles)

Wednesday: Instant Pot Beef Pot Roast | 21 Day Fix Beef Pot Roast

For a comforting and incredibly satisfying mid-week meal, look no further than this Instant Pot Beef Pot Roast. This recipe guarantees fork-tender beef and perfectly cooked vegetables in a rich, savory gravy, all achieved with minimal effort thanks to your pressure cooker. It’s a hearty, protein-packed dish that’s ideal for nourishing your body after a tough workout, fitting perfectly into your 21 Day Fix or 80 Day Obsession plan. Plus, the leftovers are absolutely divine!

Grocery List:

4 tsp olive oil
2 lbs boneless chuck roast
1/2 onion
3 cloves garlic
1 1/2 cups organic, low sodium beef broth or stock
2 T tomato paste
6 carrots
3 cups of baby potatoes
Himalayan or sea salt
thickener of your choice – tapioca, arrowroot, rice flour, or cornstarch
optional – 1 T Worcestershire sauce or coconut aminos

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

Prepare to be amazed! This Instant Pot Ramen Noodles recipe proves that delicious, deeply flavorful ramen can absolutely be a part of your clean eating journey. It’s completely gluten-free and dairy-free, making it accessible for many dietary needs. Loaded with tender chicken thighs, wholesome ramen noodles, and fresh vegetables like bok choy and carrots, all swimming in a savory broth, this dish is a vibrant, satisfying, and compliant twist on a classic comfort food.

Grocery List:

2 tsp sesame oil
fresh ginger
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(<—–click to see what I use)
2 ramen noodle cakes(<——click to see what I use)
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

Friday: 21 Day Fix Stuffed Acorn Squash with Sausage, Spinach, and Feta

Wrap up your week with an elegant yet simple dish that tastes like a treat: Stuffed Acorn Squash. This recipe features sweet roasted acorn squash halves generously filled with a savory mixture of lean poultry sausage, fresh spinach, and creamy feta cheese. It’s a nutrient-dense and satisfying meal that beautifully balances flavors and textures. For those needing a meatless option, you can easily stuff it with extra veggies, shrimp, or try the equally delicious 21 Day Fix Roasted Maple Acorn Squash with Sweet Whipped Ricotta.

Grocery List:

2 Acorn Squash
4 tsp olive oil
1 lb sweet or spicy poultry sausage (mine was chicken with feta and spinach)
4 tsp olive oil
olive oil spray
1/2 onion
3 cloves of garlic
2 cups of spinach
1/2 cup of feta cheese (or sub your favorite cheese)
2 T of Pecorino Romano
sea or Himalayan salt

Beyond the Recipes: Essential Tips for 21 Day Fix & 80 Day Obsession Success

Having a meal plan is fantastic, but maximizing your results requires a few additional strategies. Implement these tips to stay consistent, motivated, and on track with your 21 Day Fix or 80 Day Obsession journey:

Know Your Numbers: Always refer to your program’s specific guidelines to ensure you’re consuming the correct portions for your calorie bracket (21 Day Fix) or adhering to your precise timed nutrition windows (80 Day Obsession). This plan provides delicious recipes; you fine-tune the serving sizes.
Embrace Batch Cooking: Most of these recipes are perfect for preparing in larger quantities. Dedicate a couple of hours on a Sunday (or another designated meal prep day) to cook big batches. This ensures you have healthy, compliant meals ready to grab throughout your busy week.
Prioritize Hydration: Water is critical for metabolism, energy levels, and overall health. Aim to drink at least half your body weight in ounces of water daily. Keep a water bottle handy to sip throughout the day.
Smart Snacking: Don’t skip your snacks! Healthy, approved snacks keep your metabolism revved, prevent extreme hunger, and ensure you’re getting all your necessary nutrients. Focus on fruits, vegetables, and lean protein sources.
Listen to Your Body: Pay attention to how different foods make you feel. Adjust ingredients or spices to suit your taste and digestive needs. If a particular food doesn’t agree with you, swap it for a compliant alternative you enjoy.
Be Flexible: This meal plan is a guide, not a rigid prison sentence! If a recipe doesn’t appeal to you one day, feel free to swap it for another compliant meal that you love. The goal is sustainable healthy eating, which means enjoying your food.
Utilize Leftovers Strategically: Plan your meals so that you have intentional leftovers. These are gold for quick, healthy lunches or dinners, further streamlining your meal prep efforts.

Essential Kitchen Tools to Streamline Your Healthy Eating

Having the right kitchen arsenal can make your meal prepping experience not just easier, but genuinely enjoyable. While you don’t need everything, these tools are highly recommended for tackling the recipes in this plan and generally supporting a clean eating lifestyle:

Instant Pot / Pressure Cooker: A true game-changer! As you can see from this meal plan, many recipes benefit from its ability to cook meals quickly and tenderly, from soups to roasts.
High-Quality Knives and Cutting Boards: Essential for efficient and safe preparation of all your fresh fruits, vegetables, and proteins. A sharp knife saves time and prevents frustration.
Meal Prep Containers: Invest in glass or BPA-free plastic containers with secure, airtight lids. These are perfect for portioning out your prepped meals for the week, keeping them fresh and ready to go.
Measuring Cups and Spoons: Absolutely crucial for accurate portioning, especially when following the precise container guides of 21 Day Fix and the macronutrient tracking of 80 Day Obsession.
Food Processor: Great for quickly chopping large quantities of vegetables, mincing garlic and ginger, or making smooth sauces and dressings.
Spiralizer (Optional but Fun!): If you love creating “zoodles” (zucchini noodles) or other vegetable spirals as a low-carb alternative to pasta or ramen, a spiralizer is a fantastic tool to have.

Your Journey, Your Success: Share & Connect!

I genuinely hope this comprehensive 21 Day Fix and 80 Day Obsession meal plan brings ease, inspiration, and deliciousness to your healthy eating routine. Remember, consistency, enjoyment, and a little bit of planning are your best allies for long-term success. Don’t be afraid to experiment, adapt these recipes to your taste, and make this plan uniquely yours!

What are your all-time favorite compliant recipes that you can’t live without? Have you tried any of the dishes featured in this plan, or are you just beginning your exciting 80 Day Obsession journey? I’d love to hear all about it! Share your experiences, personal tips, and incredible results in the comments below. Let’s continue to build a supportive and inspiring community of dedicated FIXers and Obsessed individuals who are crushing their goals together!

Happy prepping, and here’s to a week filled with delicious food and incredible progress!