Easy & Delicious 21 Day Fix & WW Meal Plan: Healthy Recipes, Grocery List & Prep Tips for a Stress-Free Week

Transform your weekly meal prep with our latest 21 Day Fix Meal Plan, carefully crafted to bring you delicious breakfast, fulfilling main courses, and versatile sides. We’ve designed this plan with efficiency in mind, making smart use of leftovers so you can drastically cut down on kitchen time without sacrificing flavor or nutrition. This comprehensive guide includes five vibrant dinners and a wholesome breakfast, along with insights into WW Personal Points (where applicable), and a convenient meal planning spreadsheet to keep you organized. Get ready to embrace a healthier, more streamlined approach to eating! This post contains affiliate links for products I’m obsessed with.

Your Weekly Meal Prep Just Got Easier!

We’re thrilled to announce an exciting enhancement to our meal plans! Going forward, you’ll receive a detailed, weekly itemized grocery list with each plan – making your shopping trips a breeze. This incredible resource is designed to save you time and ensure you have all the necessary ingredients on hand. However, please note: starting in April, these valuable grocery lists will be exclusively available to our email subscribers ONLY! If you haven’t joined our community yet, now is the perfect time to sign up and get instant access.

Beyond just grocery lists, our weekly email is packed with exclusive step-by-step prep tips specifically tailored for these meal plans. We consider these tips to be pure gold – they help you streamline your cooking process, maximize your efficiency, and ensure your week runs smoothly. Don’t miss out on these essential insights! You can find the direct link to this week’s grocery list PDF further down in this post, just before the individual recipes. Make sure you’re subscribed to receive all future lists and expert prep guidance directly to your inbox.

Life Happens: Why a Smart Meal Plan Matters

Life can be wonderfully unpredictable, bringing both joyful celebrations and unexpected challenges. Just recently, we’re finally hosting a little birthday party for my daughter for the first time in three years – a truly special occasion! I still carry some “PTSD” from 2020 when we had to cancel her party on the very day it was planned. Now, many of the same girls are almost teens, and my husband and I are comically bracing ourselves for what that might entail! But seeing my daughter so excited about our escape room and ice cream outing makes my heart full. This personal anecdote highlights how a well-structured meal plan can be a lifesaver, providing a sense of normalcy and control even amidst life’s delightful chaos.

On another note, the weather here today is unexpectedly hot – over 70 degrees! This sudden burst of warmth has me absolutely craving fresh veggies and vibrant spring and summer salads. This new meal plan is directly inspired by today’s weather, though whether it will stick around remains to be seen! Adapting to what our bodies crave, and what the season offers, is a key part of healthy eating.

In these times when everyone seems to be getting sick, having comforting and healthy options on hand is crucial. If you find yourself needing a nourishing lunch option or a soothing meal, consider our Easy Instant Pot Chicken Noodle Soup. It pairs perfectly with this plan, especially since there’s typically a .5 yellow container allowance to utilize on a few days, making it an ideal carb addition. Alternatively, our Instant Pot Chicken Tortilla Soup is another fantastic and flavorful choice. These versatile soup recipes ensure you’re prepared for anything, keeping your wellness goals on track.

For those who appreciate extra support and community, don’t hesitate to join our Confessions Facebook Supporters Group! It’s a fantastic place to share tips, ask questions, and find motivation from like-minded individuals on their healthy eating journey.

Unlocking the Full Potential of Your Meal Plan

We believe that successful meal planning should be as simple and intuitive as possible. That’s why we’ve pre-loaded all five dinners and a delicious breakfast from this plan into a user-friendly meal planning spreadsheet, available for you here. All you need to do is add in your preferred lunches and snacks to complete your week. This dynamic spreadsheet is incredibly flexible: if you choose not to follow the plan exactly, or if certain ingredients are hard to find, simply swap them out! The container counts will automatically adjust, taking the guesswork out of tracking your portions. To use it, just click the link, make a copy when prompted, and save it to your computer (note: it might not function as smoothly on a mobile phone).

For those who prefer a more traditional approach, we also offer a handy 21 Day Fix Meal Planner PDF. This printable tool allows you to track your containers and water intake with a pen and paper, providing a tangible way to monitor your progress throughout the week. Many find this method incredibly helpful for staying accountable and visualizing their daily intake.

If you’re following the 2B Mindset program, we’ve got you covered too! Utilize this dedicated 2B Mindset spreadsheet tracking tool to easily record your meals. It’s designed to be super simple yet highly effective for electronically tracking your food and getting a quick, clear overview of your week. To access it, click the link, make a copy, and save it to your computer (again, phones may not offer the best experience). Then, you can begin your daily or weekly tracking with ease!

We truly hope you have a delicious and well-planned 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!

Need More Planning Help? Check out these 21 DF | Ultimate Portion Fix Resources

Updated 21 Day Fix Food List; Free Printable
21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]
How to Calculate Container Counts for the 21 Day Fix
21 Day Fix Snacks | Healthy Snack Ideas

IF YOU WANT A FULL PLAN, I HAVE TWELVE FREE COMPLETE PLANS THAT YOU CAN USE FOR YOUR WEEK:

FULL MEAL PLANS

OR, TRY A RECENT Portion Fix MEAL PLAN…

RECENT WEEKLY MEAL PLANS

DON’T FORGET TO CHECK YOUR INBOX!

I send out exclusive step-by-step prep tips for these meal plans in my weekly email! Click to get on the list!

This Week’s 21 Day Fix Meal Plan + WW Meal Plan

Click this link for the Grocery List PDF – 3.21.22 CoaFF Meal Plan Grocery List

Meal Plan & Grocery List {Week of 3/21/22}

A 21 Day Fix Meal plan with delicious breakfast, mains and sides utilizing leftovers so you spend less time in the kitchen! Five dinners and a breakfast, WW personal points, and meal planning spreadsheet included, too.

Breakfast: Instant Pot Frittata

Start your day with this light yet satisfying Instant Pot Frittata. It’s a quick and easy breakfast packed with protein and greens, perfect for meal prepping and enjoying throughout the week.
21 Day Fix: 1 GREEN, 1 RED, 1/4 BLUE (per serving)| [Recipe makes 4 servings]
Groceries:

olive oil cooking spray
½ cup feta cheese (can sub favorite cheese)
3 1/2 cups fresh baby spinach (can sub kale or other leafy veggie)
½ cup onion
6 eggs
¼ cup original almond milk (can sub any milk you have on hand)
4 slices turkey bacon (can sub pork bacon)
¼ tsp salt

Monday: Grilled Lemon-Herb Pork Chops

These juicy Grilled Lemon-Herb Pork Chops are a simple yet elegant start to your week. Marinated in fresh lemon and aromatic herbs, they cook up perfectly on the grill or stovetop for a lean and flavorful dinner.
21 Day Fix : 1 RED, 1/2 tsp (per serving) | [Recipe makes 4 servings]
Groceries:

1 lb boneless pork chops
1 lemon
2 tsp olive oil
2 cloves garlic
salt
dried oregano
fresh herbs (optional)

Monday side: Easy Mediterranean Chickpea Salad

Bright and zesty, this Easy Mediterranean Chickpea Salad is bursting with fresh flavors and textures. It’s a perfect vegetarian side or light lunch, providing a colorful and nutritious complement to your meal.
21 Day Fix: 1 YELLOW, 1 1/2 GREEN, 1/2 ORANGE, 1/6 BLUE (per serving) | [Recipe makes 6 servings]
Groceries:

2 cans chickpeas (3 cups)
1 green bell pepper
1 red bell pepper
1 yellow bell pepper
1 cucumber
1 cup grape tomatoes
1/4 red onion
1 bunch fresh parsley
⅓ cup of feta
Optional – 6 Tbsp olives (about 30)
olive oil
red wine vinegar
salt and fresh pepper
fresh oregano (can sub dried)
fresh basil (can sub dried)
garlic powder
1 lemon

Tuesday: Taquitos and Easy Cheese Sauce

Bring a fun, flavorful twist to your weeknight with homemade Taquitos served with an irresistibly Easy Cheese Sauce. These crispy, savory rolls are perfect for family dinner or game night, and surprisingly simple to make.
21 Day Fix : 1/2 RED, 1/2 GREEN, 1 YELLOW, 1 BLUE, 1 TSP (per serving) | [Recipe makes 6 servings]
Groceries:

1lb of lean ground beef or other ground meat of your choice
3 cups of cauliflower rice (can be frozen)
1 cup of low sodium tomato sauce
1–2 Tbsp of salt free taco seasoning
salt
12 corn tortillas
2 1/2 Tbsp gluten free flour blend
2 1/2 Tbsp vegan butter, butter, or ghee
1 1/2 – 2 cups of unsweetened original almond milk
2 cups shredded cheddar cheese
jalapeno
chili powder

Tuesday side: Roasted Corn and Black Bean Salad

This vibrant Roasted Corn and Black Bean Salad is a fresh, flavorful, and fiber-rich side dish that perfectly complements the taquitos. It’s also fantastic as a standalone lunch or a healthy snack.
21 Day Fix: 1/2 YELLOW, 1/2 GREEN (per serving) | [Recipe makes 8 servings]
Groceries:

1 cup canned black beans
1 cup roasted corn (can sub plain frozen corn)
1 1/2 cup sweet cherry tomatoes
2 bell peppers (about 2 1/2 cups)
1/4 cup diced red onion
1 tablespoon of chopped cilantro
1 lime
honey (optional)

Wednesday: Spice Rubbed Instant Pot Whole Chicken with leftover Mediterranean Chickpea Salad

Enjoy a succulent, perfectly cooked Spice Rubbed Whole Chicken, easily made in your Instant Pot or Crock Pot. Paired with the refreshing leftover Mediterranean Chickpea Salad, this meal is both hearty and light – a perfect mid-week delight that minimizes cooking.
Chicken – 21 Day Fix: 1 RED (per serving) | [Recipe makes 6 serving]
Salad- 21 Day Fix: 1 YELLOW, 1 1/2 GREEN, 1/2 ORANGE, 1/6 BLUE (per serving) | [Recipe makes 6 servings]
Groceries:

Chicken

1 Whole Chicken (4 to 5 lbs for a 6 quart Instant Pot and 5-7 lbs for an 8 quart Instant Pot or a Crock Pot)
1 onion
1 lemon
2 tsp paprika
1 tsp cayenne
1 tsp onion powder
1 tsp thyme
1/2 tsp garlic powder
1 tsp salt
1 cup chicken broth or water (for IP)

leftover Salad – see Monday

Thursday: Southwest Chicken Skewers with leftover Roasted Corn and Black Bean Salad

These vibrant Southwest Chicken Skewers are packed with flavor and make for a fun, healthy grilling option. Served alongside the delightful leftover Roasted Corn and Black Bean Salad, this meal is a burst of summery freshness, ideal for warm evenings.
Skewers- 21 Day Fix: 1 RED, 1/2 GREEN, plus toppings (per serving) | [Recipe makes 4 servings]
Salad- 21 Day Fix: 1/2 YELLOW, 1/2 GREEN (per serving) | [Recipe makes 8 servings]
Groceries:

Skewers

1 lb boneless skinless chicken breast
1 red onion
1 green pepper
1-2 Tbsp salt-free taco seasoning
1 lime
Himalayan salt
(optional toppings) fresh Salsa or tomatoes, avocado, cheese

Salad – see Tuesday

Friday: Pan Seared Salmon

End your week on a high note with perfectly Pan-Seared Salmon. This healthy and quick-cooking fish is rich in Omega-3s and features a crispy skin with tender, flaky flesh, making it a satisfying and nutritious meal.
21 Day Fix: 1 RED, 1 1/2 TSP (per serving) | [Recipe makes 4 servings]
Groceries:

4 wild caught salmon filets (about 4-6 ounces each)
cooking oil spray
1 Tablespoon olive oil
1 Tablespoon butter, vegan butter, or ghee
1–2 cloves of garlic
1 lemon
salt and pepper, to taste
1 Tablespoon chopped parsley (for garnish)

Friday side: Copycat Rice a Roni

A healthier, homemade version of a classic favorite, this Copycat Rice a Roni offers all the comforting flavors without the processed ingredients. It’s a fantastic and easy side dish for your pan-seared salmon or any main course.
21 Day Fix: 1 YELLOW, 1 TSP (per serving) | [Recipe makes 4 servings]
Groceries:

4 tsp butter or vegan butter
¼ cup gluten free spaghetti
1 cup brown rice
1 ¼ cup of low sodium chicken broth or stock
½ tsp minced dried onion
½ tsp garlic powder
¼ tsp turmeric
¼-½ tsp salt
½ tsp dried parsley