Delicious & Mostly Low Carb 21 Day Fix Meal Plan: 5 Family Favorites + Grocery List
Welcome to your ultimate guide for a week of healthy, delicious, and easy-to-follow meals! This particular 21 Day Fix Meal Plan focuses on “mostly low carb” dinners designed to keep you satisfied and on track with your health goals. We’ve curated a collection of 5 family-favorite recipes that are not only compliant with the 21 Day Fix principles but are also packed with flavor. Say goodbye to mealtime stress and hello to enjoyable, nutritious eating!
Inside this plan, you’ll find delectable dishes like creamy Cauliflower Cheeseburger “Mac,” vibrant Caprese Chicken, comforting Lazy Zucchini Lasagna, fresh Shrimp with Zoodles, and a fun Buffalo Chicken Pizza. Each day comes with a clear grocery list, making your shopping trip a breeze. Get ready to simplify your week and fall in love with healthy cooking!
Why Choose This Mostly Low Carb 21 Day Fix Meal Plan?
Embarking on a healthy eating journey doesn’t have to be complicated or boring. This meal plan is meticulously crafted to offer several key benefits:
- Simplicity & Convenience: Each recipe is straightforward, minimizing your time in the kitchen. The included grocery lists ensure you have everything you need without last-minute trips to the store.
- Mostly Low Carb Focus: While not strictly ketogenic, this plan prioritizes dishes lower in carbohydrates, which can aid in weight management, improve energy levels, and reduce cravings, all while aligning with 21 Day Fix principles.
- 21 Day Fix Friendly: All recipes are designed with the 21 Day Fix container system in mind, helping you master portion control without feeling deprived.
- Family Favorites: We understand that healthy eating should be enjoyable for everyone. These recipes are tried and true “family favorites,” meaning even the pickiest eaters will find something to love, making your meal prep stress-free.
- Flavor-Packed Meals: Forget bland diet food! This plan proves that healthy food can be incredibly delicious and satisfying.
Understanding the 21 Day Fix Program
For those new to the 21 Day Fix, it’s a popular fitness and nutrition program designed to teach portion control and healthy eating habits using a simple color-coded container system. Each container represents a different food group (e.g., green for vegetables, purple for fruits, red for protein, yellow for carbs, blue for healthy fats, orange for dressings/seeds). The goal is to fill your containers with wholesome foods according to your personalized calorie target. This meal plan takes the guesswork out of planning your dinners, aligning with the program’s guidelines to help you achieve your goals.
Your Mostly Low Carb 21 Day Fix Dinner Meal Plan & Grocery List (Week 17)
This week’s plan focuses on dinners, offering a delicious array of dishes. Remember to plan your breakfasts, lunches, and snacks separately using your 21 Day Fix containers, or incorporate leftovers from these dinners for a quick lunch option! We encourage you to check your pantry for staples like spices, oils, and vinegar before hitting the grocery store.
Monday: Cauliflower Cheeseburger Mac
Why You’ll Love This Dish:
This dish is an absolute game-changer! Imagine all the comforting flavors of a classic cheeseburger macaroni, but without the heavy carbs, thanks to cauliflower. It’s rich, creamy, cheesy, and utterly satisfying – a true comfort food makeover that even the kids will adore. If you haven’t tried it yet, prepare to be amazed. It’s incredibly filling and a fantastic way to sneak in extra veggies.
Grocery List:
- 1 lb lean grass-fed ground beef
- 1 head of cauliflower
- Rice flour (or flour of your choice, e.g., almond flour for lower carb)
- Vegan butter, regular butter, or ghee
- Unsweetened original almond milk
- Shredded cheddar cheese (use Daiya for dairy-free option)
Pro Tip: You can brown the ground beef ahead of time to cut down on Monday night’s cooking.
Tuesday: One Skillet Caprese Chicken
Why You’ll Love This Dish:
Bright, fresh, and bursting with Mediterranean flavors, this One Skillet Caprese Chicken is a dream come true for busy weeknights. Tender chicken, sweet grape tomatoes, aromatic basil, and creamy mozzarella all come together in a single pan, making cleanup a breeze. It’s elegant enough for guests but simple enough for any Tuesday. Serve it alongside spaghetti squash for a delightful low-carb meal.
Grocery List:
- Extra-virgin olive oil
- Olive oil cooking spray
- 1 lb. boneless skinless chicken breasts
- Balsamic vinegar
- Garlic
- 1 pint grape tomatoes
- Red onion
- Fresh basil
- Shredded mozzarella cheese (use Daiya for dairy-free option)
- Spaghetti squash (or any other noodle/rice alternative you prefer)
Pro Tip: Prep your veggies (mince garlic, slice onion, halve tomatoes) earlier in the day to make dinner assembly even quicker.
Wednesday: Lazy Zucchini Lasagna
Why You’ll Love This Dish:
Who doesn’t love lasagna? This “lazy” version swaps traditional pasta for thin slices of zucchini, making it a fantastic low-carb alternative without sacrificing any of the comforting flavors. Layers of savory Italian sausage, rich tomato sauce, creamy ricotta, fresh spinach, and melted cheeses make this a truly satisfying and guilt-free indulgence. It’s simple to prepare and perfect for a mid-week pick-me-up.
Grocery List:
- Olive oil cooking spray
- 1 lb lean organic Italian poultry sausage (or ground turkey/chicken)
- Garlic
- 2 zucchini
- Fresh spinach
- Homemade tomato sauce (or no-sugar-added jar sauce)
- Ricotta cheese
- 1 egg
- Parmesan cheese
- Shredded mozzarella cheese
- Fresh basil
Pro Tip: Slice your zucchini ahead of time and pat it dry to help prevent a watery lasagna.
Thursday: Shrimp with Zoodles {21 Day Fix}
Why You’ll Love This Dish:
Light, fresh, and incredibly quick to prepare, this Shrimp with Zoodles dish is ideal for a weeknight when you need something healthy on the table fast. Spiralized zucchini noodles (zoodles) are tossed with succulent shrimp, juicy cherry tomatoes, garlic, a hint of lemon, and a touch of red pepper for a flavorful kick. It’s a vibrant, low-carb meal that feels gourmet but takes minimal effort.
Grocery List:
- 1 lb of shrimp (peeled and deveined)
- 2 zucchinis
- Garlic
- 1 pint cherry or grape tomatoes
- Chicken broth
- 1 lemon
- Crushed red pepper
Pro Tip: If you don’t have a spiralizer, you can use a vegetable peeler to create wider “fettuccine” style zucchini noodles.
Friday: Buffalo Chicken Pizza
Why You’ll Love This Dish:
End your week with a fun and flavorful twist on pizza night! This Buffalo Chicken Pizza uses a whole grain or gluten-free wrap as its base, keeping it lighter and 21 Day Fix friendly. It features a zesty buffalo sauce, tender cooked chicken, creamy ricotta, mozzarella, and a sprinkle of blue cheese, all topped with fresh red onion and parsley. It’s the perfect guilt-free treat for your Friday night.
Grocery List:
- Olive oil spray
- Whole grain or gluten-free wrap, tortilla, or flatbread
- Butter or ghee
- Cooked chicken breast (can be pre-cooked or rotisserie chicken)
- Hot sauce (your favorite brand)
- Ricotta cheese
- Blue cheese
- Shredded mozzarella cheese
- Diced red onion
- Garlic powder
- Parsley
Pro Tip: Cook extra chicken breast earlier in the week to have it ready for this recipe and potential lunch options.
Beyond Dinners: Let’s Talk Lunch!
While this meal plan provides your dinner solutions for the week, I’m curious about your lunch routines! Lunch can often be the trickiest meal to plan, especially when you’re busy. What do you typically make for lunch?
- Do you prep your lunches ahead of time on the weekends?
- Do you struggle with ideas for healthy, satisfying meals to pack for work or eat at home?
- Are you a fan of leftovers, or do you prefer something fresh each day?
I’m contemplating creating a dedicated series of lunch posts, offering easy and delicious 21 Day Fix-friendly lunch ideas. Your feedback would be invaluable in shaping this content, so please share your thoughts and lunch challenges in the comments below! I’d love to hear from you!
General Meal Prep Tips for Your Week
To make this 21 Day Fix meal plan even more manageable and ensure a smooth week of healthy eating, consider these general meal prep strategies:
- Batch Cook Grains & Proteins: If you’re including any grains or preparing additional protein for lunches, cook a larger batch at the beginning of the week.
- Wash & Chop Produce: Wash and chop all your vegetables for the week on Sunday. Store them in airtight containers for quick access during meal prep.
- Utilize Leftovers: Plan to make slightly larger portions of dinner so you have healthy, pre-made lunches for the next day.
- Smart Grocery Shopping: Stick to your grocery list to avoid impulse buys and ensure you have all necessary ingredients. Consider online grocery ordering or pickup to save time.
- Organize Your Fridge: Arrange your prepped ingredients and meals in an organized fashion in your refrigerator, so everything is easily visible and accessible.
- Read Through Recipes: Before you start cooking, read through each recipe entirely to familiarize yourself with the steps and gather all necessary tools.
Making it Your Own: Customization & Substitutions
Remember, this meal plan is a guide, not a strict rulebook! Feel free to make substitutions based on your preferences, dietary needs, or what you have on hand:
- Protein Swaps: Ground beef can often be swapped for ground turkey or chicken. Chicken breasts can be replaced with chicken thighs. Tofu or lentils can be used for vegetarian options.
- Vegetable Variations: Don’t like a specific vegetable? Swap it for another in-season favorite. For example, bell peppers can be added to the Cheeseburger Mac, or kale instead of spinach in the lasagna.
- Dairy-Free Options: Many recipes include notes for dairy-free cheese alternatives like Daiya. Nutritional yeast can also add a cheesy flavor.
- Spice it Up (or Down): Adjust the amount of hot sauce or crushed red pepper to suit your spice preference. Experiment with different herbs and spices to enhance flavors.
Enjoying your food is crucial for sustainable healthy eating. Don’t be afraid to experiment and adapt these delicious recipes to perfectly fit your taste!
Thank you for joining me on this culinary journey. I hope this 21 Day Fix meal plan helps you have an amazing, delicious, and stress-free week!