Weekly 21 Day Fix & WW Meal Plan: Delicious Recipes, Printable Grocery List & Smart Prep Tips

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Welcome, healthy eaters! As we navigate our wellness journey, consistency and smart planning are your best allies. We’re incredibly proud of the dedication and motivation within our community, especially as we wrap up another successful month of clean eating and progress.

Our vibrant Ask The Fit Foodie Facebook group continues to thrive, having just concluded an inspiring 21 Day Clean Eating Challenge. A huge congratulations to all our new Instant Pot Beginner Challenge graduates! If you missed out but are eager to join the next challenge, please let us know – we’re always planning new opportunities to learn and grow together.

The energy and momentum you’ve all generated are truly remarkable, and we’re excited to carry this positive force into the new month. To help you maintain your amazing progress and finish this week strong, we’re thrilled to share our latest weekly meal plan, packed with delicious, wholesome choices!

Why Meal Planning is Your Ultimate Healthy Eating Hack

Meal planning is more than just deciding what to eat; it’s a strategic approach to health and wellness that saves you time, reduces stress, and keeps you on track with your goals. By planning your meals in advance, you eliminate last-minute unhealthy choices, ensure you have all the necessary ingredients, and simplify your daily routine. This comprehensive weekly plan is designed to make healthy eating accessible and enjoyable, whether you’re following the 21 Day Fix program or managing your intake with WW (Weight Watchers) Blue Points.

Decoding Your Weekly Meal Plan: 21 Day Fix & WW Blue Points Included!

This thoughtfully curated plan includes five delicious and varied dinners, a satisfying breakfast, and a tasty lunch idea for you to integrate into your week. To make your life even easier, we’ve plugged all these meals into our handy Self-Calculating Spreadsheet. Simply make a copy, then customize it by filling in your snacks or swapping out any meals to fit your preferences. If you need a detailed guide on how to use this invaluable tool, check out our dedicated post: 21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]. Don’t hesitate to reach out if you need any assistance getting started!

Elevate Your Meal Prep: Essential Resources & Community Support

Seeking More Comprehensive Meal Plans?

For those who prefer a full week of pre-planned meals, we offer several FREE complete plans to support your journey:

• 21 Day Fix Full Meal Plan {Week of 1/6/20} | All Plans | Printable
• 21 Day Fix Full Meal Plan {Week of 12/2/19} | All Plans | Printable
• 21 Day Fix Full Meal Plan & Grocery List {52} Jan-YOU-ary 5-Day Full Meal Plan | Printable
• 21 Day Fix Full Meal Plan & Grocery List {60} Instant Pot 5-Day Full Meal Plan | Ultimate Portion Fix Meal Plan | Printable

Stay Connected & Get Exclusive Tips!

Don’t miss out on invaluable step-by-step prep tips and exclusive content for these meal plans! We send them directly to your inbox in our weekly email. Click to get on the list and supercharge your meal prep!

Need a Different Plan? We’ve Got You Covered!

If this week’s specific meal plan doesn’t perfectly align with your current needs, explore our extensive archives. You’ll find a wealth of options designed to fit various tastes and schedules:

• 75+ Weekly Meal Plans & Grocery Lists

Discover Our Latest & Greatest 21 Day Fix Meal Plans

Looking for more fresh ideas? Check out some of our recently featured 21 Day Fix meal plans and WW meal plans:

• Meal Plan & Grocery List {Week of 1/20/20} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 1/13/20} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 12/16/19} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 12/9/19} | 21 Day Fix Meal Plan | WW Meal Plan

Your Weekly 21 Day Fix & WW Meal Plan: Recipes & Grocery List

Breakfast: 80 Day Obsession Sheet Pan Breakfast with Sweet Potato, Brussels Sprouts, and Bacon

Start your day with this hearty and incredibly convenient sheet pan breakfast. It’s a perfect savory option that’s easily prepped ahead of time, ensuring a nutritious beginning to your busy mornings without the fuss. Enjoy the delightful blend of sweet potatoes, savory turkey bacon, and wholesome Brussels sprouts.

• 21 Day Fix: 1 GREEN, 1/2 RED, 1 YELLOW, 1 TSP (per serving)
• WW Blue Points: 6 points (per serving)
• [Recipe makes 4 servings]

Groceries for Breakfast:

• 8 slices of all-natural turkey bacon (nitrate/preservative-free; Applegate is a great option)
• 1 small red onion
• 2 large sweet potatoes
• 4 cups of Brussels sprouts
• Olive oil
• Himalayan or sea salt

Lunch: Easy Instant Pot Tomato Soup with Crispy Cheese Chips

This comforting Instant Pot tomato soup is incredibly flavorful and wonderfully simple to make. It’s a versatile dish that’s both low-carb and vegan-friendly, perfect for a cozy lunch. Pair it with homemade crispy cheese chips for an extra layer of texture and savory delight.

• 21 Day Fix: 1 GREEN, 1/2 TSP, plus optional BLUE (per serving)
• WW Blue Points: 2 points (per serving); 10 crisps = 6 points or 1 point depending on cheese choice (see post for details)
• [Recipe makes 6 servings]

Groceries for Lunch:

• 1 cup carrots
• 1 large onion
• 3 cloves of garlic
• Olive oil
• Butter/vegan butter
• 2 (28oz) cans of Italian Style San Marzano Tomatoes in puree
• 1 cup of chicken stock or veggie stock (for vegan/vegetarian)
• 1 bunch fresh basil leaves
• 1 (15 oz) can of full-fat coconut milk
• Dried basil (optional, but enhances flavor)
• Salt
• Pepper
• ⅓ cup shredded sharp cheddar cheese
• Cooking oil spray

Monday Dinner: Low Carb Lasagna Stuffed Zucchini Boats

Enjoy a delicious and healthy twist on a classic Italian dish with these low-carb lasagna stuffed zucchini boats. They’re packed with savory Italian poultry sausage, fresh spinach, creamy ricotta, and a rich homemade pasta sauce, all baked into tender zucchini shells. A perfect way to get your veggies in!

• 21 Day Fix: 1 1/2 GREEN, 1 RED, and 1/2 BLUE (per serving)
• WW Blue Points: 5 (fat-free ricotta) points or 7 (part-skim ricotta) points (per serving)
• [Recipe makes 6 servings]

Groceries for Monday:

• 3 large zucchinis
• 1 lb Italian poultry sausage
• 2 cups of baby spinach
• 1 1/2 cup ricotta or cottage cheese
• 1 egg
• 1/2 cup of mozzarella cheese
• 1/2 cup of parmesan cheese
• 1 1/4 cup of homemade pasta sauce (or no sugar added jarred sauce like Rao’s)
• (optional) Fresh basil for garnish

Tuesday Dinner: 21 Day Fix Quinoa Taco Casserole (Crock Pot or Instant Pot)

This versatile and flavorful quinoa taco casserole is a family-friendly favorite, perfect for busy weeknights. Whether you use your Crock Pot or Instant Pot, you’ll have a protein-packed meal with a delightful blend of Mexican-inspired flavors. It’s excellent for meal prep and freezing!

• 21 Day Fix: 3/4 GREEN, 1 YELLOW, 1 RED, 1/2 BLUE per serving (per serving)
• WW Blue Points: 2 points (per serving)
• [Recipe makes 4 servings]

Groceries for Tuesday:

• 1 lb organic ground turkey or chicken
• 2 bell peppers
• 1/2 cup of black beans
• 1/2 cup of corn (can be frozen)
• 1/2 of a red onion
• 1 garlic clove
• 1 can of tomatoes and green chilies
• 1/2 cup uncooked quinoa
• 1–2 T 21 Day Fix Salt Free Taco Seasoning
• Organic chicken broth (1 cup for crock pot; 1/2 cup for Instant Pot)
• 2/3 cup of shredded cheddar cheese or Mexican blend
• Sprinkle of salt and pepper
• Fresh lime
• (optional) Lettuce wraps or corn tortillas

Wednesday Dinner: 21 Day Fix Pork Chops with Goat Cheese Butter and Instant Pot Butternut Squash Risotto [Gluten-free | 21 DF | WW]

Indulge in a sophisticated yet simple meal with perfectly cooked pork chops, elevated by a rich goat cheese butter. Paired with a creamy Instant Pot butternut squash risotto, this dinner is a harmonious blend of savory and subtly sweet, offering a truly satisfying experience. Both dishes are designed to align with your healthy eating goals.

Pork Chops:

• 21 Day Fix: 1 RED, 1/4 BLUE, 1 TSP (per serving)
• WW Blue Points: 6 points (per serving)
• [Recipe makes 4 servings]

Risotto:

• 21 Day Fix: 1 YELLOW, 1/2 GREEN, 1/3 BLUE, 1/2 TSP (per serving)
• WW Blue Points: 4 points (per 1/2 cup) or 6 points (per 3/4 cup) – omit coconut milk for WW!
• [Recipe makes 6 servings]

Groceries for Wednesday:

For the Pork Chops:

• Olive oil
• Olive oil cooking spray
• 1 tablespoon unsalted butter
• 1 lemon
• Himalayan or sea salt
• Black pepper
• 1/3 cup of goat cheese
• 4 (4-oz.) boneless pork chops
• Fresh or dried parsley (optional)

For the Risotto:

• 1 1/2 cups short grain brown rice
• 3 cups diced butternut squash, fresh or frozen
• 1/3–2/3 cup Parmesan cheese
• 2 cups of low sodium chicken broth
• 1 T of Butter
• 1 Shallot
• 2 cloves of garlic
• Coconut milk – 1-2 T (optional, adjust for WW)
• Salt
• Fresh sage for garnish

Thursday Dinner: Instant Pot Cauliflower Cheeseburger “Mac” | Instant Pot Low Carb Hamburger Helper [21DF | WW]

Craving comfort food? This Instant Pot Cauliflower Cheeseburger “Mac” is a healthy, low-carb reimagining of a classic. Quick to prepare in your Instant Pot, it delivers all the creamy, cheesy goodness of a cheeseburger casserole without the heavy carbs. It’s a fantastic weeknight dinner that the whole family will love!

• 21 Day Fix: 1 GREEN, 1 RED, 1 BLUE, 1 TSP (per serving)
• WW Blue Points: 5 points (per serving)
• [Recipe makes 4 servings]

Groceries for Thursday:

• 1 lb lean grass-fed ground beef
• 1 small to medium head of cauliflower
• 4 tsp of rice flour (or flour of your choice – almond flour is best for keto)
• 4 tsp butter, vegan butter, or ghee
• 1 cup of unsweetened original almond milk (or milk of your choice)
• 1 1/3 cups shredded cheddar cheese (use Daiya or Violife for dairy-free!)
• Himalayan salt

Friday Dinner: Butternut Squash Soup [Instant Pot/Crock Pot/Stove Top] [21 Day Fix | WW] with 3-Cheese White Pizza with Arugula {21 Day Fix}

Wind down your week with a comforting and elegant meal featuring creamy butternut squash soup and a delightful 3-cheese white pizza topped with fresh arugula. This pairing offers a perfect balance of warmth, rich flavors, and a touch of freshness, making it an ideal Friday night treat that aligns with your health goals.

Butternut Squash Soup:

• 21 Day Fix: ½ RED, 1 GREEN, ¼ BLUE, 1 TSP (per serving)
• WW Blue Points: 4 points (per serving)
• [Recipe makes 4 servings]

3-Cheese White Pizza with Arugula:

• 21 Day Fix: 1 RED, 1 YELLOW, 1 BLUE, 1/2 GREEN, 1/2 tsp (per serving)
• WW Blue Points: 10 points (per serving)
• [Recipe makes 1 serving]

Groceries for Friday:

For the Soup:

• Olive oil cooking spray
• 8 slices of turkey bacon
• ½ cup of chopped shallots (about 2 bulbs)
• 3 cloves of garlic
• 3–4 cups of chicken or veggie stock
• 4 cups of butternut squash puree (from 1 large squash)
• Olive oil (or sub olive oil and butter)
• Salt
• Pepper
• 1/3 cup of full-fat canned coconut milk
• Fresh herbs of your choice – chives or parsley are good options

For the Pizza (per 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 turkey bacon, cooked and crumbled
• 1/2 cup of arugula (can sub spinach this week or just leave off)
• Garlic powder and crushed red pepper flakes
• Olive oil cooking spray
• Olive oil
• Sicilian Balsamic Vinegar or fresh lemon juice

Start Your Week Strong!

We hope this detailed 21 Day Fix & WW meal plan provides you with the inspiration and tools you need for a successful, healthy week. Remember, consistency is key, and with delicious recipes and a clear plan, achieving your wellness goals is absolutely within reach. Don’t forget to utilize the printable grocery list and the self-calculating spreadsheet to streamline your prep.

Join our thriving community on Facebook for ongoing support, tips, and encouragement from fellow healthy eating enthusiasts. Your journey to a healthier, happier you starts with intentional choices, and we’re here to support you every step of the way!