Ultimate Healthy Weekly Meal Plan: Family-Friendly Recipes for 21 Day Fix & Weight Watchers
Embark on a journey to healthier eating with our meticulously crafted weekly meal plan, featuring an array of NEW, delicious, and family-pleasing recipes. This comprehensive plan is designed to simplify your week, offering five dinner ideas and a breakfast option to keep you consistently on track with your nutrition and wellness goals. We’ve thoughtfully included valuable resources such as 21 Day Fix Container counts, Weight Watchers Personal Points, and a convenient meal planning spreadsheet to make healthy eating accessible and enjoyable for everyone.
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Healthy Meal Plan for a Balanced Week
After a fantastic month of following full, structured meal plans, we’re thrilled to introduce a brand new, flexible weekly meal plan that brings excitement back to healthy eating! While we’re diligently working on Volume 16 of our comprehensive plans, this fresh weekly menu offers an excellent opportunity to explore new flavors and maintain your nutritional momentum. We understand the challenges of balancing a busy schedule with healthy eating, and that’s why this plan is designed to make your journey both delicious and manageable.
This week’s plan is particularly exciting as it features a couple of brand-new recipes that are sure to become family favorites. Get ready to indulge in the incredibly satisfying Healthier Cheesy Hashbrown Casserole, a comforting dish reimagined with wholesome ingredients. You’ll also love the quick and easy Ground Chicken Stir Fry with Green Beans, perfect for those busy weeknights. And for those who, like me, have been craving the ultimate cozy meal, our Lasagna Soup is back on the menu – I’m genuinely looking forward to prepping this comforting classic this week.
For a fantastic lunch idea that’s both light and satisfying, I highly recommend our Air Fryer Chicken Tenders with Everything Bagel Seasoning and Maple Mustard Sauce. These tenders are not only delicious but also versatile. You can pair them with fresh, crisp veggies for dipping in the sweet and tangy maple mustard sauce, or serve them atop a fresh salad, using the sauce as a vibrant dressing. It’s a meal prep dream come true, offering fantastic flavor without compromising your goals.
Discover the Benefits of This Meal Plan
Whether you’re a long-time follower of our full meal plans or just discovering our weekly menus, this plan is designed with flexibility and ease in mind. Each week, we provide you with five dynamic dinner recipes and a hearty breakfast idea, complemented by a versatile lunch suggestion. This structure allows you the freedom to incorporate your favorite snacks and make minor adjustments while still adhering to a healthy eating framework.
Our meal plans are thoughtfully developed to align seamlessly with popular nutrition programs. This particular plan meticulously follows the guidelines for 21 Day Fix containers, ensuring precise portion control for optimal results. Additionally, we’ve integrated Weight Watchers Personal Points for every recipe, making it incredibly simple for WW members to track their intake. This plan is truly ideal for anyone committed to healthy eating, mastering portion control, prioritizing nutrient-dense whole foods, and embracing a sustainable, healthy lifestyle. It’s more than just a list of recipes; it’s a guide to consistent, mindful eating that supports your well-being.
Streamline Your Week: Grocery List and Prep Tips
To make your healthy eating journey even smoother, we provide an exclusive grocery list and detailed step-by-step prep tips. These essential resources are specifically designed to minimize stress and maximize efficiency in your kitchen. Our comprehensive grocery list ensures you have all the necessary ingredients on hand, preventing last-minute trips to the store, while the prep tips guide you through smart strategies to prepare components of your meals in advance. This means less time cooking during busy weeknights and more time enjoying delicious, home-cooked food.
These invaluable resources are exclusively available to our dedicated email subscribers. If you haven’t already, now is the perfect time to join our community and gain access to these game-changing tools. Our weekly emails are packed not only with your grocery list and prep guide but also with extra tips, motivation, and healthy living insights. Don’t miss out on simplifying your week and making meal prep a breeze. Click here to become an email subscriber today and start receiving your weekly dose of health and convenience!
Essential Guidance for 21 Day FIX | Portion Fix Followers
For those committed to the 21 Day Fix or Portion Fix programs, this meal plan is an indispensable tool. We’ve taken the guesswork out of container counting by pre-loading all five dinners and the featured breakfast into a user-friendly meal planning spreadsheet. This convenient resource allows you to instantly see the container breakdown for each meal, streamlining your tracking process.
To fully personalize your plan, simply add in your preferred lunches and snacks, and make any other necessary adjustments to fit your specific calorie bracket and preferences. Remember, for the best experience, click the spreadsheet link, make a copy when prompted, and save it directly to your computer. While accessible on mobile devices, editing and managing the spreadsheet is significantly smoother on a desktop or laptop. This ensures you have a perfectly tailored plan at your fingertips.
If you prefer a more traditional, hands-on approach to your meal planning and tracking, we’ve got you covered with printable resources:
- Download our 21 Day Fix Meal Planner PDF to jot down your meals and track your containers with pen and paper.
- For those following the 2B Mindset program, our dedicated 2B Mindset spreadsheet tracking tool is available to help you monitor your water intake, veggie consumption, and daily meals effectively.
Tailored Support for Weight Watchers Meal Plan Followers
For our dedicated Weight Watchers members, integrating this healthy weekly meal plan into your personal points tracking system is incredibly straightforward. Every single recipe featured in this plan includes a direct link to calculate your personal points value. You’ll find this convenient link embedded within the “notes” section of each recipe card on our blog posts. Simply click on the provided link, and you will be redirected to the Weight Watchers website. Once logged into your account, you’ll be able to view the precise points for that specific recipe and easily add it to your daily tracking. This seamless integration ensures accuracy and simplifies your journey towards your wellness goals, allowing you to enjoy delicious meals without any guessing games about your points.
Frequently Asked Questions About Your Meal Plan
To get a comprehensive overview of how all the meals for the week fit together, we’ve created a dedicated spreadsheet: the 1.30.23 Meal Plan at a Glance Spreadsheet. This resource provides a clear, organized visual of your entire week’s menu. For the best user experience and full functionality, we recommend clicking the spreadsheet link, making a copy when prompted, and saving it to your personal computer. While it can be accessed on a phone, editing and managing the content is much more effective on a larger screen.
For a delicious and balanced lunch this week, I highly recommend our Air Fryer Chicken Tenders with Everything Bagel Seasoning + Maple Mustard Sauce. This option is particularly versatile and can be customized to your preference. You can serve the chicken tenders with a side of fresh, crunchy vegetables for dipping into the flavorful maple mustard sauce, or create a refreshing main course salad with the tenders on top, using the sauce as a light dressing. It’s a satisfying meal that aligns perfectly with a healthy eating plan!
When creating a meal plan, my approach always begins with dinners, followed by breakfast, then lunch. After these primary meals are set, I fill in snacks for the day, ensuring they align with my remaining macros, points, or container allowances. This method helps optimize nutrient intake while keeping overall goals in mind. For a wealth of creative and healthy snack ideas, be sure to check out our comprehensive post on Healthy Snack Ideas | 21 Day Fix Snacks. It’s an excellent resource to inspire you in utilizing any leftover containers, points, or macros you have after planning your main meals.
Maintaining your healthy eating habits on Saturdays and Sundays is crucial for achieving optimal results with the 21 Day Fix plan. Fortunately, after following our healthy weekly meal plan, you’ll likely have some delicious leftover meals and ingredients. To effectively minimize food waste and extend your healthy eating into the weekend, we recommend taking a quick inventory of your refrigerator and pantry by the end of the week. Based on what you have, create a flexible plan for your weekend meals. Many people enjoy treating themselves to healthy takeout one night – perhaps a vibrant salad with grilled protein or a slice of veggie pizza. For even more inspiration and practical advice, our helpful Healthy Weekend Meals post is an excellent resource!
You’re in luck! We understand that sometimes you need a complete roadmap for your healthy eating journey. That’s why we’ve compiled an extensive collection of resources for you. We offer 14 FREE and FULL 21 Day Fix Meal Plans, thoughtfully designed for all calorie brackets. These comprehensive plans provide every meal pre-planned, taking all the guesswork out of your nutrition. Simply choose the plan that aligns with your calorie needs, and you’ll have a complete week of healthy eating ready to go, making your wellness goals more attainable than ever!
Your Detailed Meal Plan for This Week
Breakfast: Healthier Cheesy Hashbrown Casserole with eggs or turkey bacon
Groceries:
- 1 recipe Cream of Chicken Soup Substitute see below
- 6½ cups frozen shredded hash browns (about 20-24oz) thawed. FYI – I measured frozen, but used them thawed
- ¼ cup yellow onion, diced about ½ of a small onion
- ¾ cup plain Greek yogurt
- 1⅓ cups shredded sharp cheddar cheese
- 2 tablespoon pecorino romano cheese (or sub more cheddar)
- 1 Tablespoon + 1 teaspoon butter can sub vegan butter
- 1½ cups gluten free cornflakes, crushed can sub regular cornflakes
- ¼ teaspoon salt There is already a decent amount of salt in the recipe, so if you are sensitive, you can leave it out, but it helps to flavor up the potatoes.
- ¼ teaspoon garlic powder
- 1 dash black pepper optional – I leave this out because I don’t love black pepper
Healthier Cream of Chicken Soup Substitute
- 4 teaspoons gluten free flour
- 4 teaspoons butter
- ¾ cup milk dairy or non dairy
- ¾ cup chicken broth or stock
- ¼ teaspoon salt
- ¼ teaspoon garlic powder
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Monday: Healthy Instant Pot Lasagna Soup
Groceries:
- 2 teaspoons olive oil
- 1 1/4 lb Italian poultry sausage ground turkey, or lean ground beef
- 1 onion
- 4 cloves garlic
- 4 cups chicken broth or stock
- 28 oz crushed tomatoes
- 14 oz tomato sauce
- Fresh basil
- 2 cups fresh spinach chopped
- 6 gluten free lasagna noodles broken into bite sized pieces (or use whole wheat)
- 1 1/2 cups ricotta
- 3/4 cup shredded mozzarella
- 1/3 cup parmesan cheese I use Pecorino Romano
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Tuesday: Cauliflower Taco Meat – Bowls/Salads/Tacos
Groceries:
- 1 lb ground meat of your choice we using love lean ground beef
- 3 cups cauliflower rice can be frozen
- 1 cup low sodium tomato sauce
- 1-2 tablespoons salt free taco seasoning
- ½ teaspoon salt
- 1-2 tablespoons water if needed
- Your favorite taco toppings
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Wednesday: Air Fryer Whole Chicken
Groceries:
- 4-5 lb chicken
- avocado oil or olive oil cooking spray or sub with a little oil brushed onto the skin
- half lemon and onion to put inside the chicken
- fresh herbs garnish
spice blend:
- 1/2-1 tsp kosher salt
- 1 tsp garlic powder
- 1 tsp paprika or smoked paprika
- optional – sprinkle of thyme
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Wednesday sides: Copycat Rice a Roni and your favorite veggie side
Groceries:
- 4 teaspoons butter or vegan butter divided
- ¼ cup gluten free spaghetti broken up into small pieces
- 1 cup brown rice
- 1 ¼ cup low sodium chicken broth or stock
- ½ teaspoon minced dried onion
- ½ teaspoon garlic powder
- ¼ teaspoon turmeric
- ¼-½ teaspoon salt
- ½ teaspoon dried parsley
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Thursday: Ground Chicken Stir Fry with Green Beans
Groceries:
- 1 lb Fresh green beans cleaned and ends removed; or buy the cleaned steam-in-the bag green beans to save more time
- 2 tsp Avocado oil can sub olive oil or coconut oil
- 1 lb Ground chicken
- 1 Tbsp Tomato paste
- ⅓ cup Coconut aminos can sub low sodium soy sauce if not gluten free
- 2 cloves Garlic minced or grated, can sub garlic powder
- 1 Tbsp Ginger grated, can sub ground ginger
- ¼ cup Honey or maple syrup
- 1 dash Salt
- 1 dash Crushed red pepper optional
- Brown rice or cauliflower rice for serving
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Friday: Buffalo Chicken Pizza with a side salad
Groceries:
- Olive oil spray I used my evo
- 1 whole grain wrap tortilla, or flatbread
- 1 teaspoon butter can sub vegan butter or ghee
- 1/2 cup chicken breast diced and cooked
- 1/4-1/3 cup hot sauce more sauce, more spice!
- 2 tablespoons ricotta cheese
- 2 1/2 tablespoons blue cheese
- 3 tablespoons shredded mozzarella cheese
- 1 tablespoon diced red onion
- Garlic powder
- Parsley optional garnish
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