Delicious & Easy 21 Day Fix and WW Meal Plan for Busy Families | Weekly Recipes & Grocery List

Unlock a stress-free week of healthy eating with our comprehensive 21 Day Fix and WW (Weight Watchers) meal plan. This guide is packed with delicious, family-friendly dinners and breakfasts, complete with precise WW points, a convenient printable grocery list, and an interactive meal planning spreadsheet. Discover how simple it can be to nourish your family with wholesome, balanced meals, all while staying on track with your fitness goals. This post contains affiliate links for products we truly believe in and frequently use, supporting our mission to provide valuable content.

Life’s demands often leave us with little time or energy for meticulous meal preparation. From navigating busy school schedules to managing work and personal commitments, the thought of planning, shopping, and cooking healthy meals can feel overwhelming. Yet, establishing a routine, especially around wholesome eating, can bring a surprising sense of calm and control to your daily life. This is where a well-structured meal plan becomes an invaluable asset, transforming mealtime from a source of stress into an enjoyable and consistent part of your week. Our plan is specifically designed to fit into your busy lifestyle, providing delicious, healthy options without the fuss.

Why Meal Planning is Your Ultimate Tool for Health and Sanity

Embracing a meal planning strategy goes far beyond simply knowing what’s for dinner. It’s a proactive approach to wellness that offers a multitude of benefits, particularly for individuals and families balancing health goals with a packed schedule. By taking a small amount of time to plan, you can significantly impact your week:

• Financial Savings: Impulse purchases and last-minute takeout can quickly add up. A meal plan helps you create a targeted grocery list, reducing unnecessary spending and food waste.
• Time Efficiency: Eliminate the daily “what to cook?” dilemma. With a clear plan, grocery shopping becomes streamlined, and you can even dedicate a “power hour” for meal prep, chopping vegetables or pre-cooking grains.
• Healthier Choices: When you plan your meals, you’re more likely to incorporate a variety of nutrient-dense foods, ensuring a balanced diet and avoiding unhealthy convenience options.
• Reduced Stress: The mental load of daily meal decisions is significant. A plan frees up mental energy, allowing you to focus on other priorities, knowing your meals are taken care of.
• Portion Control and Goal Achievement: For those following specific programs like 21 Day Fix or WW, a detailed meal plan with calculated container counts and points makes it effortless to stay within your daily targets, leading to consistent progress.

Our goal is to make healthy eating accessible and enjoyable, proving that delicious, home-cooked meals don’t have to be a luxury reserved for those with endless time.

Navigating Your Nutrition Journey: 21 Day Fix & Weight Watchers Made Easy

This meal plan is carefully tailored to support your efforts on two popular and effective healthy eating programs: the 21 Day Fix (and Ultimate Portion Fix) and Weight Watchers (WW). We provide all the necessary information to seamlessly integrate these recipes into your daily tracking:

• 21 Day Fix & Ultimate Portion Fix: This program simplifies portion control using a straightforward, color-coded container system. Each container represents a specific food group, ensuring you get a balanced intake of proteins, carbohydrates, healthy fats, and vegetables. For every recipe in this plan, we provide the precise container equivalents per serving, making it incredibly easy to track your daily portions without tedious calorie counting. It’s a fantastic way to learn about proper serving sizes and build sustainable healthy habits.
• Weight Watchers (WW): WW operates on a SmartPoints system, assigning point values to foods based on their nutritional content (calories, saturated fat, sugar, and protein). Our meal plan thoughtfully includes WW SmartPoints for the Green, Blue, and Purple plans, allowing you to quickly determine how each delicious dish fits into your personalized daily point budget. WW offers incredible flexibility and encourages mindful eating, and these recipes are perfectly aligned to support your journey towards sustainable weight management and overall wellness.

Whether you’re a long-time follower or just beginning your journey with either of these programs, this comprehensive meal plan provides the tools, guidance, and delectable recipes you need to achieve your health and fitness aspirations.

We’re particularly excited about some fantastic new additions to this week’s plan! Get ready to savor our incredibly creamy and comforting Healthy Alfredo Sauce, a guilt-free indulgence, and the versatile Instant Pot Frittata, perfect for any meal of the day. Both are wonderfully easy, bursting with flavor, and perfectly aligned with your healthy eating goals. And for a lunch option that harmonizes beautifully with these dinners, be sure to try the Chicken Quinoa Mediterranean Salad with Tzatziki Dressing – it ingeniously uses many similar ingredients, streamlining your grocery list and reducing food waste!

Streamline Your Kitchen: Unlock Exclusive Prep Tips with Our Email List!

Are your Sundays consumed by endless kitchen prep, or do you struggle to keep your healthy eating efforts organized throughout the week? We have the perfect solution to transform your routine! Subscribe to our exclusive email list, and you’ll receive a invaluable weekly prep checklist delivered straight to your inbox. This isn’t just any checklist; it’s a meticulously crafted guide designed to keep you organized, efficient, and stress-free in the kitchen every single night of the week. Say goodbye to the Sunday scramble and hello to more free time and delicious, healthy meals!

Your Essential Toolkit for Seamless Meal Planning: Spreadsheet & PDF Trackers

We believe that successful healthy eating should be simple and accessible for everyone. To empower your journey, we’ve created robust, user-friendly tools that integrate seamlessly with your weekly meal plan:

• Interactive Meal Planning Spreadsheet: This week’s five delicious dinners and one versatile breakfast are conveniently pre-loaded into our dynamic 7-day meal planning spreadsheet. This intelligent tool is designed to save you precious time and mental effort. Simply customize it by adding your preferred lunches and snacks, and you’re all set! A crucial step: remember to make a copy of the spreadsheet to your personal Google Drive – this is essential to enable editing and customization. Should you need to swap ingredients or make substitutions, don’t worry! The spreadsheet is designed to automatically adjust container counts, offering incredible flexibility to meet your unique dietary needs and preferences.
• Printable 21 Day Fix Meal Planner PDF: For those who appreciate the tactile satisfaction of pen and paper, our 21 Day Fix Meal Planner PDF is an indispensable companion. This printable tracker allows you to meticulously log your daily container usage, water intake, and personal notes. It serves as a simple yet highly effective way to maintain awareness of your portions and hydration, providing a tangible record of your progress and commitment to healthy habits throughout your week.

These powerful tools are crafted to empower you with structure and flexibility, ensuring your healthy eating journey is not only effective but also genuinely enjoyable. Wishing you a delicious and exceptionally well-planned week!

Explore Our Comprehensive Free Meal Plans

Searching for more variety or a complete, week-long meal solution? We’ve curated an extensive library of seven free, full meal plans, each designed to simplify healthy eating and infuse joy into your kitchen. These plans cater to various preferences and include all container brackets for the 21 Day Fix, ensuring a perfect fit for any week and any goal. Dive into these resources to find your next favorite meal!

• 21 Day Fix Meal Plan Vol. 7 {All Meals | All Brackets | Free Printables}: Our most recent full plan, offering diverse, flavor-packed recipes for every meal and all container levels, complete with handy printables.
• 21 Day Fix Meal Plan Vol. 6 {All Meals | All Brackets | Free Printables}: A highly popular choice brimming with delicious, straightforward, and family-friendly recipes to keep your week on track.
• 21 Day Fix Meal Plan Vol. 5 {All Meals | All Brackets | Free Printables}: Featuring a fantastic array of creative and satisfying meals to keep your healthy eating journey exciting and fresh.
• 21 Day Fix Meal Plan Vol. 4 {All Meals | All Brackets | Free Printables}: A user-favorite with practical, wholesome, and incredibly tasty options designed for the entire family’s enjoyment.
• 21 Day Fix Meal Plan Vol. 3 {All Meals | All Brackets | Free Printables}: Enjoy this thoughtfully curated collection of well-balanced, nutritious, and incredibly satisfying meals for any day of the week.
• 21 Day Fix Meal Plan Vol. 2 {All Meals | All Brackets | Free Printables}: Discover an array of simple and quick recipes, including convenient Instant Pot favorites that simplify your meal prep.
• 21 Day Fix Meal Plan Vol. 1 {All Meals | All Brackets | Free Printables}: The foundational plan that launched our healthy eating series, perfect for beginners looking to establish solid healthy habits.

Discover Our Latest Ultimate Portion Fix Meal Plans

Stay ahead of the curve with our freshest and most recent meal plans, specifically designed for those following the Ultimate Portion Fix or anyone seeking innovative and delicious recipe ideas. These plans are perfect for injecting new flavors and exciting variety into your healthy eating routine.

• Meal Plan & Grocery List {Week of 10/5/20} | 21 Day Fix Meal Plan | WW Meal Plan: A recent favorite packed with seasonal flavors and nutrient-rich ingredients for a delightful week.
• Meal Plan & Grocery List {Week of 9/28/20} | 21 Day Fix Meal Plan | WW Meal Plan: Offers a diverse selection of delicious and balanced options for a truly satisfying and guilt-free week.
• Meal Plan & Grocery List {Week of 9/21/20} | 21 Day Fix Meal Plan | WW Meal Plan: Explore new, easy-to-make recipes and smart meal prep ideas to keep your healthy eating journey vibrant.
• Meal Plan & Grocery List {Week of 9/7/20} | 21 Day Fix Meal Plan | WW Meal Plan: Get inspired with this collection of healthy, simple, and incredibly flavorful dishes that your whole family will love.

Need More Options? Find Your Perfect 21 Day Fix Meal Plan

If this week’s featured plan doesn’t entirely align with your current needs, or if you simply desire a broader spectrum of choices, our extensive archives are here for you! We’ve meticulously compiled over 100 weekly meal plans and grocery lists, ensuring that you’ll always discover the ideal fit for your specific dietary requirements and taste preferences. From quick-prep solutions to more adventurous culinary explorations, our vast collection offers limitless possibilities for healthy, delicious eating.

Explore Our Full Archive: 100+ Weekly Meal Plans & Grocery Lists!

Unlock Exclusive Meal Prep Tips: Join Our Email List!

Don’t miss out on vital step-by-step prep tips and unique content specifically designed to make your healthy eating journey even smoother and more enjoyable. We deliver invaluable insights directly to your inbox with our highly anticipated weekly email newsletter. These expert tips are poised to revolutionize your kitchen routine, helping you efficiently prepare meals and stay impeccably organized throughout the entire week. Join our thriving community of fit foodies today and dramatically streamline your path to optimal wellness!

This Week’s Featured 21 Day Fix & WW Meal Plan: Delicious & Easy Recipes

Breakfast: Instant Pot Frittata

Start your day with incredible ease and flavor! This Instant Pot Frittata is not only a protein-packed and satisfying breakfast but also incredibly simple to customize with your favorite veggies and cheese. It’s perfect for meal prepping, allowing you to grab a healthy, delicious meal even on your busiest mornings.

21 Day Fix: 1 GREEN, 1 RED, 1/4 BLUE (per serving) | WW: Green- 6 points; Blue- 3 points; Purple- 3 points (per serving) | [Recipe makes 4 servings]

Groceries:

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

Monday: 21 Day Fix Sweet Potato and Black Bean Chili (Stovetop/Instant Pot)

Warm up your Monday with this incredibly hearty and flavorful Sweet Potato and Black Bean Chili. Bursting with nourishing ingredients, this recipe can be conveniently prepared on the stovetop or in your Instant Pot, making it an ideal, fuss-free weeknight dinner. It’s a delightful blend of sweet and savory that’s sure to become a family favorite.

21 Day Fix: 1 RED, 1 GREEN, 1 YELLOW, 1/2 TSP, 1/2 BLUE (per serving) | WW Blue: 3 points (per serving) | [Recipe makes 6 servings]

Groceries:

• 4 tsp olive oil
• 1 ½ pounds of ground turkey
• 1 small or ½ large onion
• 3 cloves of garlic
• 1 can of black beans
• 1 14.5 oz can of fire roasted tomatoes
• 2 cups of kale
• 2 med/large sweet potatoes (measure about 4 cups)
• 2+ cups of chicken stock
• 3 T salt free taco seasoning
• up to 1 T chili powder
• 1/4 tsp cayenne (optional)
• salt and pepper
• (optional) maple syrup
• toppings: cheddar cheese, cilantro, chives, avocado

Tuesday: Taco Casserole [Crock Pot | Instant Pot]

Celebrate Taco Tuesday with a wholesome and delicious twist! This Quinoa Taco Casserole is a vibrant, family-friendly dish that’s incredibly simple to prepare using either your Crock Pot or Instant Pot. It’s generously packed with lean protein, flavorful vegetables, and hearty quinoa, making it the perfect fuss-free and satisfying meal for any busy weeknight.

21 Day Fix: 3/4 to 1 GREEN, 1 YELLOW, 1 RED, 1/2 BLUE (per serving) | WW: Green – 7 points, Blue – 4 points, Purple- 2 points (per serving) | [Recipe makes 4 servings]

Groceries:

• 1 lb organic ground turkey or chicken (be sure cook through for crock pot version)
• 2 cups of bell peppers
• 1/2 cup of black beans
• 1/2 cup of corn
• 1/2 of a red onion
• 1 garlic clove
• 1 can of tomatoes and green chilies
• 1/2 cup uncooked quinoa
• 1–2 T Salt Free Taco Seasoning (or sub 1 Tbsp chili powder and 1 tsp cumin)
• 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: Baked Lemon Garlic Chicken {21 Day Fix} with Healthy Alfredo Sauce over pasta and broccoli

Elevate your mid-week meal with the bright, zesty flavors of tender Baked Lemon Garlic Chicken. This exquisite dish is perfectly complemented by our new, incredibly creamy Healthy Alfredo Sauce, served over your favorite whole-wheat pasta and vibrant steamed broccoli. It’s a meal that feels wonderfully indulgent yet adheres perfectly to your healthy eating plan!

Chicken – 21 Day Fix: 1 RED, 2 TSP (per serving) | WW Blue: 3 points (per serving) | [Recipe makes 4 servings]

Alfredo – 21 Day Fix: 1/2 BLUE, 1 TSP (per serving) | WW: Green, Blue, and Purple- 5 points (per serving) | [Recipe makes 4 servings]

Groceries:

Chicken

• 1 1/4 lb boneless, skinless chicken thighs (or other lean protein)
• extra virgin olive oil
• 4 garlic cloves
• 1 lemon
• fresh thyme (or sub dried)
• maple syrup (or sub honey)
• red chili flakes
• coarse kosher salt
• pepper

Alfredo

• 4–5 cloves of garlic
• olive oil or olive oil spray
• 4 tsp butter, vegan butter, or ghee
• 4 tsp gluten free or whole wheat flour
• 1 3/4 cup original unsweetened almond or cashew milk
• 1/4 cup freshly shredded white cheddar cheese
• 1/3 cup freshly shredded Parmesan Reggiano cheese
• 2 T Pecorino Romano cheese (or just sub extra Parmesan cheese)
• Fresh ground pepper
• salt
• a dash of nutmeg and fresh parsley for garnish (optional)
• your favorite pasta
• broccoli

Thursday: Bacon Wrapped Chicken Tenders with Roasted Corn and Black Bean Salad {21 Day Fix}

Indulge in these irresistible Air Fryer Bacon Wrapped Chicken Tenders – perfectly crispy, incredibly flavorful, and a guaranteed crowd-pleaser! Paired with our vibrant and refreshing Roasted Corn and Black Bean Salad, this meal offers a delightful harmony of textures and tastes, making for a fun and healthy weeknight dinner.

Chicken – 21 Day Fix: 1 1/2 RED, 3/4 BLUE (per serving) | WW Blue: 5 points (per serving) | [Recipe makes 4 servings]

Salad – 21 Day Fix: 1/2 YELLOW, 1/2 GREEN (per serving) | WW Blue: ZERO (1 if using honey) points (per serving) | [Recipe makes 6 servings]

Groceries:

Chicken

• 1 lb chicken tenderloins
• 1 package nitrate free turkey bacon (for keto, use a no sugar pork bacon)
• sliced pepper jack, sharp cheddar, or cheese of your choice
• 1 avocado
• olive oil spray
• garlic powder
• Himalayan salt (optional)

Salad

• 1 cup black beans (if using canned, rinse well)
• 1 cup roasted corn (thawed)
• 1 cup sweet cherry tomatoes
• 1 cup of chopped peppers – I used orange and green for fun colors
• 1/4 diced red onion
• 1 tablespoon of chopped cilantro
• 1 lime
• 1 tablespoon of honey (optional)

Friday: Instant Pot Beef and Broccoli (21 Day Fix)

Conclude your week with a quick, healthy, and incredibly flavorful Instant Pot Beef and Broccoli. This takeout-inspired dish is not only remarkably easy to prepare but also loaded with savory, umami notes and fresh, crisp broccoli, making it the perfect healthy alternative to your favorite comfort food. Enjoy a guilt-free Friday feast!

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

Groceries:

• olive oil
• 1 1/2 pounds of flank steak
• 1 shallot
• 2 cloves of garlic
• 1 tsp freshly grated ginger
• 2/3 cup beef stock (or sub water)
• 1/3 cup of coconut aminos (or sub low sodium soy sauce)
• 2 T plus 1 tsp honey
• 3 1/2 cups of broccoli florets
• 1/2 T arrowroot or your favorite thickener/flour (cornstarch also works well)
• scallions
• salt
• crushed red pepper

Tips for a Successful Meal Prep Week

To maximize the benefits of this 21 Day Fix and WW meal plan and truly streamline your week, consider integrating these practical meal prep strategies into your routine. A little effort upfront can save you significant time and stress later:

• Batch Cook Grains and Proteins: Dedicate some time at the beginning of the week to cook larger quantities of staples like quinoa, brown rice, or grilled/baked chicken breast. Having these ready-to-go components saves precious time on busy weeknights when you’re assembling meals.
• Pre-Chop Vegetables: Chop all your required vegetables for the week’s recipes in advance. Store them in airtight containers in the refrigerator. This step alone can drastically cut down cooking time and make healthy eating much more convenient.
• Prepare Sauces and Dressings: Mix up any dressings, marinades, or dry spice blends ahead of time. This ensures flavors are perfectly melded and ready to use, minimizing last-minute fuss.
• Utilize Intentional Leftovers: Plan your dinners to produce smart leftovers that can easily be repurposed for lunches the following day. This reduces cooking frequency and helps prevent food waste.
• Designate a Prep Session: Set aside 1-2 hours on a Sunday (or another day that works for you) for all your initial meal prep tasks. This focused effort will pay off immensely throughout the entire week.
• Maintain a Well-Stocked Pantry: Keep essential pantry staples like olive oil, a variety of spices, canned goods (beans, tomatoes), and whole grains consistently stocked. A well-organized pantry ensures you’re always prepared to cook your planned meals.
• Organize Your Fridge: Arrange your prepped ingredients and meals in an organized manner in your refrigerator. Clearly labeled containers make it easy to see what you have and grab what you need quickly.

By implementing these simple yet effective tips, you’ll find that following a healthy meal plan becomes an enjoyable, stress-free, and sustainable part of your lifestyle, empowering you to reach your health and wellness goals with greater ease.

Customizing Your Meal Plan for Your Family’s Unique Needs

We understand that every family has unique tastes, dietary preferences, and schedules, and flexibility is paramount for long-term success with any meal plan. Here are some simple yet effective ideas to help you easily customize this 21 Day Fix and WW plan to perfectly suit your family’s specific requirements:

• Protein Swaps: Don’t hesitate to substitute proteins based on availability, preference, or dietary needs. For example, ground turkey in chili or casserole can easily be swapped for lean ground beef, chicken, or even a plant-based alternative like lentils or crumbled tofu (adjusting container counts/points as needed).
• Vegetable Variations: Feel free to get creative with vegetables! Swap out produce based on what’s in season, what’s on sale, or what your family enjoys most. Spinach can often be substituted with kale, and different colored bell peppers are always interchangeable. This keeps meals exciting and leverages fresh ingredients.
• Adjust Spice Levels: If you have young children or family members who prefer milder flavors, simply reduce or entirely omit ingredients like cayenne pepper, red chili flakes, or other spicy elements. For those who enjoy more heat, individual servings of hot sauce or extra chili flakes can be added at the table.
• Portion Adjustments: Our interactive spreadsheet allows for easy scaling. If you need more or less food, simply adjust the recipe yields or scale the container counts accordingly. This ensures everyone gets the right amount for their personal goals.
• Incorporate Simple Sides: While our plan focuses on complete meals, feel free to add easy sides like a crisp green salad, extra steamed vegetables, a fruit cup, or a slice of whole-grain toast if you need to boost your container counts, add more volume, or simply want extra variety.
• Catering to Dietary Restrictions: Many of our recipes include helpful suggestions for substitutions, such as gluten-free flour, dairy-free milk, or vegan butter. Always look for these notes within the grocery lists and recipe details to adapt dishes to accommodate allergies or specific dietary requirements.
• Theme Nights: Inject fun into your week by creating “theme nights” that still align with the plan. For instance, “Meatless Monday” using a plant-based version of a recipe, or “Pizza Friday” with a healthy homemade crust and lots of veggies.

The core philosophy is to empower you to make delicious, healthy choices that seamlessly integrate into your life and delight your family, without ever feeling restricted. Embrace the freedom and flavor of a flexible, well-planned approach to healthy eating!

We sincerely hope this comprehensive 21 Day Fix and WW meal plan brings immense ease, joy, and incredible flavor to your kitchen this week. Happy cooking and enjoy every healthy bite!