Effortless Fall Meal Prep: Your Healthy Weekly Meal Plan & Grocery List
Transitioning from the relaxed days of summer to the structured routine of fall can be a challenge, but your meal planning doesn’t have to be! Our comprehensive Healthy Weekly Meal Plan is designed to guide you through this seasonal shift with ease and flavor. This plan provides nourishing breakfast, lunch, and five dinner ideas, along with precise 21 Day Fix Containers and Weight Watchers points, to help you organize a delicious and healthy week. Plus, we’ve included a handy meal planning spreadsheet and prep tips to streamline your kitchen time!
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Your Healthy Fall Meal Plan
With Labor Day behind us and schools back in session, many of us are eager to regain a sense of routine and order, especially when it comes to healthy eating. If you’re ready to embrace fall with organized, delicious meals, you’ve come to the right place! This healthy weekly meal plan is designed to make your post-holiday transition smoother and your kitchen happier.
This week’s menu beautifully bridges the gap between late summer harvests and early fall comforts. We’re still celebrating the abundance of summer produce with vibrant Zucchini Lasagna Boats and fresh tomatoes. But as the mornings grow crisper, our thoughts turn to comforting fall flavors, which is why we’re kicking off breakfast with delightful Healthy Apple Muffins. And for those who love game day traditions, we’re bringing in the fan-favorite taste of Buffalo Chicken Nuggets to celebrate the start of football season!
To truly simplify your week, we’ve included stress-free options like the “dump and go” Instant Pot Chicken Tortilla Soup and the incredibly easy, one-pan Healthy Sausage, Bean, and Kale Skillet. These recipes are not just simple and delicious; they’re perfectly aligned with healthy eating principles, making them ideal for anyone looking to maintain a balanced diet without sacrificing flavor or convenience.
Wishing you a delicious, healthy, and organized week ahead!
Introducing the Fit Healthy Meal Plans App
For those who love our meal plan inspiration but crave even more customization and convenience, we’re thrilled to introduce our new Meal Planning App called Fit Healthy Meal Plans! This innovative app is truly a game-changer for all our meal planning enthusiasts.
The Fit Healthy Meal Plans app allows you to take our expertly curated meal ideas and tailor them to your unique preferences and dietary needs. Not only can you customize your weekly plan, but the app also generates a personalized grocery list, making shopping trips quicker and more efficient. Say goodbye to scattered notes and hello to seamless organization!
Click here to learn more about the app and discover how it can revolutionize your healthy eating journey. Feel free to reach out if you have any questions – we’re here to help you make the most of it!
App Users: We’re always looking to expand our recipe collection! Which of your favorite Fall recipes would you love to see added to the app? You can already find many Fall Favorites and more delicious options on the Fit Healthy Meal Plans app. Explore today!
Understanding This Weekly Meal Plan
Welcome to our weekly meal planning community! If you’re new here, let us walk you through the structure. Each of our weekly meal plans is thoughtfully designed to provide a balanced and flavorful eating experience for five days. This includes a delicious breakfast idea, a convenient lunch suggestion, and five unique dinner recipes, giving you plenty of variety and exciting options throughout your week.
Our plans are crafted with flexibility in mind, recognizing that life can be unpredictable. However, they consistently adhere to the guidelines of popular healthy eating programs like the 21 Day Fix containers and also include Weight Watchers points, ensuring you stay on track with your health goals. This plan is an excellent resource for anyone committed to healthy eating, practicing mindful portion control, prioritizing whole and unprocessed foods, and cultivating a vibrant, healthy lifestyle. It’s about making healthy choices easy and enjoyable, reducing stress around meal times, and helping you achieve your wellness objectives.
Get Your Grocery List and Exclusive Prep Tips
To make your healthy eating journey even more seamless, we provide valuable resources directly to our email subscribers. You’ll find the comprehensive grocery list for this week’s meal plan delivered straight to your inbox! No more scrambling to write down ingredients or forgetting key items at the store.
Beyond the grocery list, our weekly email also includes printable prep tips specifically tailored for these meal plans. These tips are invaluable for saving time and making your week go incredibly smoothly in the kitchen. Imagine having pre-chopped veggies, pre-cooked grains, or marinated proteins ready to go, drastically cutting down on evening cooking time. It’s not too late to gain access to these essential resources! Simply click the link to sign up – it’s completely FREE and designed to make your meal prep effortless!
Meal Planning for 21 Day FIX | Portion Fix Followers
For our dedicated 21 Day Fix and Portion Fix community, we’ve gone the extra mile to simplify your meal tracking. All five dinners and the suggested breakfast for this week are already pre-loaded into a convenient meal planning spreadsheet. This means a significant portion of your container tracking is already done for you!
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 preferences. To use the spreadsheet effectively, click the provided link, make a copy when prompted, and save it to your computer. Please note that while it can be viewed on a phone, it works best for editing and planning on a desktop or laptop.
If you prefer a more traditional approach, we also offer helpful printable resources:
- 21 Day Fix Meal Planner PDF: Perfect for pen-and-paper planners.
- 2B Mindset spreadsheet tracking tool: A valuable resource for those following the 2B Mindset program.
Guidance for Weight Watchers Meal Plan Followers
We are actively working to ensure all recipes on our site are updated with the latest Weight Watchers (WW) points system. We understand the importance of accurate tracking for your journey, and we appreciate your patience during this transition.
For each recipe in this meal plan, you will find the relevant WW points information in the “notes” section of the recipe card on its respective blog post. Some recipes may still include a link to help you calculate your personal points, while others will have the points clearly listed. Our goal is to provide you with the most current and accurate information possible, empowering you to make informed choices and stick to your Weight Watchers goals. Thank you for bearing with us as we diligently adapt to the new system and continuously update our resources for your convenience!
Frequently Asked Questions (FAQs)
To get a clear overview of how the entire week’s meal plan fits together, we highly recommend utilizing our convenient 9.8.25 Meal Plan at a Glance Spreadsheet. This visual tool helps you quickly grasp the flow of meals and plan your grocery shopping. For the best experience, click the spreadsheet link, remember to make a copy when prompted, and save it directly to your computer. While it can be viewed on a mobile device, it functions much better for organization and editing on a larger screen.
This week, we suggest the refreshing High Protein Chicken Caesar Pasta Salad. It’s not only delicious but also incredibly convenient for meal prepping, especially when made in Mason jars or other airtight containers. This salad provides sustained energy and keeps you feeling full throughout the afternoon. Alternatively, the versatile Zucchini Lasagna Boats from Monday’s dinner make fantastic leftovers for a quick and satisfying lunch. If you’re looking for even more inspiration, don’t miss our popular post featuring 35+ High Protein Lunch Ideas, packed with creative and nutritious options!
When it comes to meal planning, I always advise starting with dinners, then moving to breakfast, and then lunch. Once your main meals are set, you can strategically fill in your snacks for the day, utilizing any remaining macros, points, or containers. This approach ensures you’re meeting your nutritional needs efficiently. For a wealth of creative and healthy snack ideas that align with various programs, including 21 Day Fix containers, Weight Watchers points, or general macro tracking, check out our comprehensive post: Healthy Snack Ideas | 21 Day Fix Snacks. It’s a great resource to help you make smart choices that complement your daily plan!
Maintaining consistency with your healthy eating plan on Saturdays and Sundays is crucial for optimal results. After following this healthy weekly meal plan, you’ll likely have some leftover meals or ingredients. To minimize food waste and keep your goals in sight, we recommend taking inventory of your fridge and pantry at the end of the week. Then, create a flexible plan for the weekend. Many people enjoy treating themselves to healthy takeout one night – think delicious salads with grilled protein or a slice of veggie pizza. For even more inspiration and structured ideas, our helpful Healthy Weekend Meals post is an excellent guide to keeping your healthy habits strong all week long!
You’re in luck! We understand that sometimes you need a fully pre-planned approach. That’s why we’ve created 17 FREE and complete 21 Day Fix Meal Plans, perfectly structured for all calorie brackets. These full plans eliminate guesswork, providing you with every meal and snack planned out, making it easier than ever to stick to your healthy eating goals. Dive into these comprehensive resources and simplify your journey today!
This Week’s Delicious and Healthy Menu
Groceries:
- ¼ cup melted coconut oil, avocado oil, or extra virgin olive oil (I used avocado oil)
- ½ cup maple syrup ⅓ cup for WW
- 2 eggs room temp
- 1 cup unsweetened applesauce
- 1 tsp vanilla
- 1 ¾ cup of Bob’s red mill 1-1 gluten free baking flour
- 2 tsp cinnamon
- ¼ tsp pumpkin pie spice can sub all spice or omit
- 1 tsp baking soda
- 1 tsp baking powder
- ½ tsp salt
- 1 ½ cups finely diced apples (¼ inch chunks or less) no need to peel – I LOVE honeycrisp for these
- 1 tablespoon raw sugar with optional dash of cinnamon
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Groceries:
- 1 lb ground chicken
- 1 ½ tsp poultry seasoning
- 1/2 tsp smoked paprika or sub regular paprika
- 1 tsp garlic powder
- ½ tsp onion powder
- 1/2 tsp dried rubbed sage
- 1/4 tsp cinnamon or nutmeg
- 3/4 tsp kosher salt divided use
- dash black pepper or up to ¼ tsp if you like pepper
- 2 ½ Tbsp maple syrup
- 1 tsp olive oil
- Olive oil or cooking oil spray
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Groceries:
For the homemade Greek Yogurt caesar dressing:
- ¼ cup plain Greek yogurt
- ¼ cup mayo
- 1/2 lemon juice from
- 1-2 tsp anchovy paste
- ½ tsp dijon mustard
- 1 clove garlic minced
- 2 Tbsp grated parmesan cheese
- salt
- pepper
For the chicken:
- 1 lb chicken breasts or chicken tenderloins
- avocado oil spray
- salt
- garlic powder
- 1/2 lemon juice from
For the salad:
- 6 cups romaine lettuce chopped
- 1 cup tomatoes diced
- 1 cup cucumbers
- ⅓ cup parmesan cheese
- 2 cups Banza chickpea pasta or pasta of your choice cooked
- 3 cups cooked and cooled chicken see recipe
- 1/2 cup caesar Dressing see recipe
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Groceries:
- 3 large zucchini
- 1 lb Italian poultry sausage
- 2 cups baby spinach diced
- 1 1/2 cup ricotta or cottage cheese
- 1 egg
- 1/2 cup mozzarella cheese
- 1/2 cup parmesan cheese
- 1 1/4 cup homemade pasta sauce or no sugar added jarred sauce like Rao’s
- Fresh basil optional for garnish
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Groceries:
- 1 1/4 lb raw boneless skinless chicken breasts about 3-4 Breasts
- 10 oz. diced tomatoes with green chilies
- 14.5 oz. diced tomatoes no salt added
- 1 cup frozen corn thawed
- 1 cup black beans no salt added, drained & rinsed
- 1 medium onion diced
- 1 jalapeno diced
- 2 cloves garlic minced
- 4 cups organic low sodium chicken broth or stock
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1 teaspoon Himalayan salt
- 1/4 teaspoon black pepper
Tortilla Strips:
- 4 organic corn tortillas
- Olive oil cooking spray
- Himalayan salt
- Optional toppings – avocado, cheese, lime, Greek yogurt, cilantro
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Groceries:
For the Chicken and Veggies
- 1 1/2 lb pound Chicken tenderloins or breasts (I loveButcher Box Chicken) diced and seasoned with salt and pepper
- 2 tsp olive oil divided use
- 1 tsp sesame oil divided use
- 2 tablespoon butter divided use
- 1/4 large onion or ½ small cut into thick slices
- 2 cups (8oz) baby bella mushrooms sliced
- 2 cups (about 1 large or 2 small) zucchini chopped
- 2 cloves garlic minced
- 3 ½ tablespoon coconut aminos divided use
- 1 tsp lemon juice optional
- salt
- pepper
Yum Yum Sauce
- 1/2 cup Mayo
- 4 tsp naturally sweetened ketchup
- 1 tsp rice or apple cider vinegar
- 1 tsp butter melted
- 1/2 – 1 tsp paprika
- 1/2- 1 tsp garlic powder
- sprinkle of salt
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Groceries:
- 2 ½ cups brown rice cooked and cooled
- 2 eggs
- 2 tsp avocado oil or sub additional butter
- 3 ½ tsp butter, vegan butter, or ghee divided
- 2 carrots chopped small
- ½ onion diced
- 2 cloves garlic minced
- 1 Tbsp fresh ginger minced
- ½ cup frozen peas
- 4 Tbsp coconut aminos
- ½ tsp sesame oil
- salt
- green onions finely sliced
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Groceries:
- Olive oil cooking spray
- 1 package Italian chicken or turkey sausage or make your own
- 3 cups kale
- 1 cup chickpeas
- 1 1/2 cups crushed tomatoes
- 1 teaspoon Italian seasoning
- 2/3 cup shredded mozzarella
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Groceries:
Chicken:
- Olive oil cooking spray
- 1 lb boneless chicken tenders cut into about 40 bite sized pieces
- 2 cups brown rice cereal can sub GF or whole wheat panko
- ¼- 1/2 teaspoon cayenne I would start with ¼ tsp and test a small batch before adding more!
- ½ teaspoon paprika
- 1 teaspoon garlic powder
- ½ teaspoon salt
- 1 egg white
- 2 tablespoons hot sauce I use Franks
- 2 teaspoon olive oil
Dipping Sauce:
- ¾ cup plain Greek Yogurt 2% for the FIX, fat free for WW
- 2 tablespoons hot sauce
- ⅓ cup blue cheese crumbles
- 1 tablespoon white vinegar optional
- 1 tablespoon lemon juice optional
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