21 Day Fix & WW Meal Plan: Quick Prep Healthy Meals for Busy Lifestyles
Navigating a hectic schedule shouldn’t derail your healthy eating goals. If you’re searching for a 21 Day Fix meal plan designed with minimal prep in mind, especially during demanding seasons, you’ve come to the right place. We’ve curated a delicious and efficient plan featuring five dinners and a breakfast, complete with WW Personal Points and a handy meal planning spreadsheet to keep you organized. This post contains affiliate links for products we genuinely love and recommend.
Life can get incredibly busy, and we understand that maintaining a healthy diet often feels like an uphill battle. This past week, for instance, involved chaperoning my son’s first-grade field trip—a delightful yet energy-consuming experience! It was truly special to witness his excitement and the sweetness of his classmates after so long without school outings due to Covid. Such moments remind us why simplifying daily tasks, like meal planning, is so crucial.
As the “busy season” continues for many of us, this week’s meal plan is once again packed with easy, low-prep meals to ensure you can stick to your health goals without sacrificing precious time. Many readers have consistently enjoyed our Salsa Lime Chicken over the years, so we recently unveiled an exciting twist: the Salsa Verde Chicken recipe. It’s a fresh take on a beloved concept, designed for maximum flavor with minimal effort.
Beyond the chicken, we also introduced a fantastic gluten-free Greek Yogurt pizza crust and a new favorite, the Hot Honey Ricotta Pizza. Seriously, it’s absolutely delicious! While it’s not on this specific weekly plan (it will feature in an upcoming FULL meal plan soon – stay tuned!), feel free to swap it in for the Three Cheese White Pizza with Arugula if you’re looking for an immediate taste adventure. You won’t regret it!
Exclusive Resources for Our Email Subscribers
**Important Note! To make your meal prep even smoother, we provide an exclusive, weekly, itemized grocery list for email subscribers ONLY! In addition to the grocery list, you’ll receive exclusive step-by-step prep tips for these meal plans directly in your weekly email. These tips are designed to make your week go incredibly smoothly in the prep department. It’s never too late to enhance your meal planning journey; just click the link to join our thriving community of subscribers!
Streamlined Meal Planning for 21 Day Fix & Portion Fix
For all our dedicated 21 Day Fix and Portion Fix meal plan followers, we’ve made staying on track easier than ever. This week’s five dinners and a breakfast are conveniently pre-loaded into a customizable meal planning spreadsheet. All you need to do is add in your preferred lunches and snacks to complete your day. The beauty of this tool is its flexibility: if you need to swap out ingredients or can’t find certain items, simply adjust, and the container counts will auto-adjust for you! Remember, to use the spreadsheet effectively, click the link, make a copy when prompted, and save it to your computer (it works best on a desktop rather than a phone).
If you prefer a more traditional approach to planning, we also offer:
- A printable 21 Day Fix Meal Planner PDF for those who love paper and pencil.
- A 2B Mindset spreadsheet tracking tool to support your journey with that program.
Feeling like you could use an extra boost with your meal planning? Don’t hesitate to join the Confessions Facebook supporters group! It’s a vibrant community offering plenty of extra help, support, and motivation. Plus, members get early access to the weekly spreadsheet every Wednesday, giving you a head start on your meal prep. We wish you a delicious and successful week ahead!
Have a quick recipe question? The fastest way to get an answer is in my FREE Ask the Fit Foodie group– come join us!
Expand Your Success: Essential 21 Day Fix & Portion Fix Resources
- Updated 21 Day Fix Food List; Free Printable: Keep your pantry stocked with approved foods using this comprehensive and easy-to-read list.
- 21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]: Take the guesswork out of container counts with this smart spreadsheet that automatically adjusts.
- How to Calculate Container Counts for the 21 Day Fix: A step-by-step guide to accurately determine your container portions for any meal.
- 21 Day Fix Snacks | Healthy Snack Ideas: Banish hunger pangs with this creative collection of healthy and compliant snack options.
Explore Our Extensive Collection of Full Meal Plans
Looking for a complete week of meals? We’ve got you covered! Browse our library of twelve free, comprehensive meal plans that provide breakfast, lunch, and dinner for an entire week. These full plans are designed to give you a perfect starting point for your healthy eating journey, taking all the planning stress away.
Discover Our Latest Weekly Portion Fix Meal Plans
If you prefer to mix and match or just need fresh inspiration, check out our most recent weekly meal plans. These plans often feature new recipes and seasonal favorites, ensuring your healthy eating stays exciting and varied. Perfect for keeping your routine fresh!
Exclusive Content: Your Weekly Grocery List & Prep Tips Await!
A quick reminder: your itemized PDF grocery list for the week, along with detailed step-by-step prep tips, is sent directly to your inbox. This invaluable resource is exclusive for our email subscribers only! These tips are curated to simplify your cooking process and ensure a smooth, stress-free week of healthy eating. Don’t miss out on this fantastic support – click here to get on the list and transform your meal prep!
Your Quick-Prep 21 Day Fix Meal Plan for the Week
Meal Plan & Grocery List {Week of 5/16/22}
Simplify your healthy eating with this 21 Day Fix meal plan, designed for minimal prep during your busiest weeks. Featuring five delicious dinners, a satisfying breakfast, and compatible with WW Personal Points.
Breakfast: Cranberry Orange Muffins with Hard-Boiled Eggs
Kick off your day with these delightful Cranberry Orange Muffins, perfectly balanced for your 21 Day Fix plan. Each muffin offers a burst of citrus and tart cranberries, making breakfast both satisfying and healthy. Paired with protein-packed hard-boiled eggs, this meal will keep you energized and full until lunch. They’re easy to make ahead, saving you precious morning minutes on busy weekdays.
21 Day Fix: 1/2 YELLOW, 1/4 PURPLE, 1 TSP, 2 sweetener TSP (per muffin) | [Recipe makes 12 muffins]
Note: Feel free to substitute blueberries and/or lemon if cranberries aren’t available—frozen cranberries work beautifully too!
Groceries:
- ¼ cup melted coconut oil, avocado oil, or extra virgin olive oil
- ½ cup maple syrup
- 2 eggs
- 1 cup unsweetened applesauce
- 1 tsp vanilla
- 2 oranges (can sub 3 lemons)
- 1 ¾ cup of Bob’s red mill 1-1 gluten free baking flour
- 1 tsp cinnamon
- 1 tsp baking soda
- 1 tsp baking powder
- ½ tsp salt
- 2 cups of fresh cranberries (can sub frozen or blueberries)
- 12 parchment liners
- 1 T raw sugar
- eggs (for hard-boiling)
Monday: Instant Pot Asian Chicken
Start your week strong with this incredibly easy and flavorful Instant Pot Asian Chicken. Boneless, skinless chicken thighs are simmered in a savory-sweet sauce, resulting in tender, succulent chicken that’s perfect over rice. The Instant Pot does all the heavy lifting, ensuring a quick and delicious meal on your busiest Monday evening. Serve with brown rice and steamed green beans for a complete, well-balanced dish.
21 Day Fix: 1 RED, 1 TSP (chicken) 1 YELLOW (rice) 1 GREEN (green beans) (per serving) | [Recipe makes 6 servings]
Prep tip: Make enough rice for Tuesday’s Salsa Verde Chicken bowls too!
Groceries:
- 1 1/2 lb boneless, skinless chicken thighs
- 1/4 cup of honey
- 1/3 cup of coconut aminos (or sub low sodium soy sauce)
- 1 Tbsp tomato paste
- 2 tsp coconut oil
- 1/2 tsp sea salt
- a dash of crushed red pepper
- 2 tsp rice flour (optional)
Monday Sides: Brown Rice and Green Beans
Complete your Monday dinner with these simple yet essential sides. Brown rice provides complex carbohydrates for sustained energy, while fresh green beans add vibrant color and essential nutrients. Both are incredibly easy to prepare, especially if you utilize an Instant Pot for the rice, and they perfectly complement the Asian Chicken. Cooking a larger batch of brown rice at the beginning of the week saves time for future meals.
21 Day Fix: 1 YELLOW, 1 GREEN
Groceries:
- cooking oil spray
- brown rice
- green beans
Tuesday: *NEW* Easy Salsa Verde Chicken Bowls
Spice up your Tuesday with our brand-new Easy Salsa Verde Chicken Bowls! This recipe takes minimal effort, especially if you prepped extra brown rice on Monday. Tender chicken cooked in zesty salsa verde creates a flavorful base for a customizable bowl. Load it up with fresh greens, pico, creamy avocado, and a dollop of Greek yogurt for a satisfying and healthy meal that feels gourmet but is incredibly simple to assemble.
Chicken – 21 Day Fix: 1 RED (per serving) | [Recipe makes about 6 servings]
Rest of bowl – 21 Day Fix: 1 GREEN, 1/4 RED, 1 YELLOW, 1/2 BLUE (per bowl)
Groceries:
- 1 1/2 lbs raw skinless chicken tenders, or chicken breast
- 1-2 tsp salt free taco seasoning
- salt, to taste
- 16 oz jar roasted salsa verde
- Bowl ingredients (you can pick and choose or sub your favorites): brown rice, arugula, pico, avocado, and Greek yogurt
Wednesday: Turkey Burgers with Goat Cheese and Citrus Maple Dijon
Mid-week calls for a meal that feels special but is still easy to prepare. These Turkey Burgers with Goat Cheese and Citrus Maple Dijon deliver on all fronts! Lean ground turkey or chicken burgers are elevated with creamy goat cheese, then drizzled with a tangy-sweet Dijon sauce. Serve them over a bed of arugula or mixed greens for a lighter, carb-conscious meal that is packed with flavor and nutrients. A truly delicious way to enjoy a burger!
21 Day Fix: 1 RED, 1 GREEN, 1/2 BLUE, 1 1/2 sweetener TSP (per serving) | [Recipe makes 4 servings]
Tip: Dairy-free? You can substitute avocado for the goat cheese, and it will still be super yummy!
Groceries:
- 1/4 cup Dijon mustard
- 2 T maple syrup (or sub honey)
- 1 orange
- 1 lemon
- 1 lb lean ground turkey or chicken
- 2/3 cup crumbly goat cheese
- salt and pepper
- arugula or mixed greens
Thursday: Healthy Instant Pot Baked Ziti
Craving comfort food without the guilt? Our Healthy Instant Pot Baked Ziti is the answer. This recipe transforms a classic favorite into a quick, wholesome meal thanks to the magic of the Instant Pot. Packed with lean protein, hearty pasta, nutrient-rich spinach, and a trio of delicious cheeses, it’s a family-friendly dish that delivers on flavor and satiety. Perfect for a cozy Thursday dinner that won’t take hours to prepare.
21 Day Fix: 1 YELLOW, 1 RED, 1 1/4 GREEN, 1 BLUE, 1/3 TSP (per serving) | [Recipe makes 6 servings]
Groceries:
- olive oil cooking spray
- 1 ¼ lean ground beef or Italian poultry sausage
- ½ onion
- 2 tsp olive oil
- 3 cloves garlic
- Himalayan salt
- 2 ¼ cups of gluten free pasta
- 1 (28oz) can crushed tomatoes
- 2 T fresh basil (or 1 tsp dried)
- 1 tsp oregano
- 2 cups spinach
- ¾ cup ricotta cheese
- 1 cup of freshly shredded or cubed mozzarella
- ⅓ cup of Pecorino Romano or high quality Parmesan Cheese
Friday Option 1: Three Cheese White Pizza with Arugula
Who says Friday pizza night can’t be healthy? Our Three Cheese White Pizza with Arugula is a light yet indulgent option that fits perfectly into your 21 Day Fix plan. Featuring a blend of ricotta, mozzarella, and parmesan on a crisp crust, topped with fresh arugula, it’s a flavorful alternative to traditional heavy pizzas. You can enjoy this guilt-free, delicious pizza as a standalone meal or pair it with our Lemony Arugula Salad for a complete Friday feast.
Pizza – 21 Day Fix: 1/2 RED, 1 YELLOW, 1 BLUE, 1/2 GREEN, 1/2 tsp (per pizza) | [Recipe makes 1 pizza]
Note for FIXers: If you plan to have both the pizza and salad, you will need to use half the amount of parmesan and mozzarella on the pizza to stay within your blue container limits for the day!
Groceries (Pizza):
- 1 Flatout Wrap or Pizza Crust
- 1/3 cup of part skim ricotta
- 1/3 cup of shredded mozzarella and parmesan cheese, combined
- 1 slice of cooked turkey bacon
- 1/2 cup of arugula
- garlic powder
- crushed red pepper
- Olive oil cooking spray
- 1/2 teaspoon of olive oil
- 1/2 teaspoon of Sicilian Balsamic Vinegar or fresh lemon juice
Friday Option 2: Lemony Arugula Salad with Shrimp
For a lighter yet equally satisfying Friday meal, our Lemony Arugula Salad with Shrimp is a perfect choice. This vibrant salad features tender, quickly cooked shrimp atop a bed of peppery arugula, brightened with fresh lemon and a sprinkle of shaved parmesan. It’s a refreshing and protein-rich option that comes together in minutes, proving that healthy eating can be both delicious and convenient, even at the end of a long week. Feel free to enjoy this alongside our Three Cheese White Pizza for a delightful variety!
Salad – 21 Day Fix: 1 RED, 2 GREEN, 1/2 BLUE, 1 1/2 TSP (per salad) | [Recipe makes 2 salads]
Note for FIXers: If you are going to have both the pizza and salad, you will need to use half the amount of parmesan and mozzarella on the pizza so that you don’t go over on your blue container for the day!
Groceries (Salad):
- 1/2 pound of raw shrimp
- 4 cups of arugula
- olive oil cooking spray
- 3 tsp olive oil
- 1 lemon
- 5 T shaved parmesan
- salt
- pepper