Your Ultimate Healthy Weekly Meal Plan: Easy Dinners, Breakfasts, & Lunches for a Stress-Free Week
Welcome to your new favorite resource for a **Healthy Weekly Meal Plan**! This plan is meticulously crafted to bring you delicious, balanced dinners that cleverly share ingredients, making your weekly grocery shopping both simpler and more efficient. Say goodbye to the endless “what’s for dinner?” debate and the stress of meal planning. We’ve got your breakfast, lunch, and five dinner ideas covered, all designed to support a healthy lifestyle. As an added bonus, this plan comes complete with 21 Day Fix Container counts, Weight Watchers (WW) points, and a handy meal planning spreadsheet to keep you organized.
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Healthy Meal Plan: Why Plan Your Week?
As the holiday season rapidly approaches, it’s easy to feel overwhelmed. With Thanksgiving less than two weeks away, many of us are still catching up with previous holidays, let alone planning for the next big feast. The thought of managing daily meals on top of holiday preparations can be daunting. That’s precisely why a well-structured healthy weekly meal plan like this one is invaluable. It removes the guesswork and decision fatigue, allowing you to focus on what truly matters.
For those looking for inspiration, don’t forget to explore all of our Thanksgiving recipes – they’re perfect for both the big day and delicious leftovers! And speaking of holiday eating, right after Thanksgiving, we’ll be rolling out a brand new FULL meal plan just for you. Volume 18 is currently in development and will arrive at the perfect time to help you get back on track with your healthy eating goals after enjoying the holiday weekend. Looking ahead to December, we’re planning to follow a different full meal plan each week, ensuring you have zero headspace left to worry about dinner ideas. We’re here to make your life easier!
Introducing the Fit Healthy Meal Plans App: Your Personalized Planning Solution
In case you haven’t heard the exciting news, we’ve launched our fantastic New Meal Planning App, aptly named Fit Healthy Meal Plans! This app is a revolutionary tool designed to elevate your meal planning experience. It takes the inspiration from our curated meal plans and empowers you to totally customize YOUR plan and generate a personalized grocery list with ease. It’s truly a game-changer for anyone dedicated to meal prepping and healthy eating!
Ready to transform your meal planning routine? Click here to read more about the app and discover all its amazing features. If you have any questions, our team is always here to help!
App Users- Exclusive Treat! For our dedicated app users, we have a special surprise: an exclusive NEW RECIPE for Parmesan Roasted Baby Potatoes! We’ve become absolutely obsessed with these flavorful potatoes; they are so incredibly good that we’d even make a special spot for them on our holiday table this year. You can be among the first to try them! Find this delicious recipe and many more on the Fit Healthy Meal Plans app. Don’t miss out on this incredible addition to your healthy recipe collection!
What Makes This Weekly Meal Plan Unique?
Whether you’re transitioning from our comprehensive full meal plans or you’re new to the concept of structured weekly eating, this plan offers a perfect balance of guidance and flexibility. Each week, we meticulously plan out five delicious dinners and a nourishing breakfast, complemented by a versatile lunch suggestion. This approach allows you more freedom to adjust to your schedule while still providing a solid framework for healthy eating.
Our weekly plans are thoughtfully designed to align with the principles of the 21 Day Fix containers and also include calculated Weight Watchers points. This makes the plan ideal for anyone focused on healthy eating, practicing mindful portion control, prioritizing whole, unprocessed foods, and committed to living a vibrant, healthy lifestyle. The magic lies in the shared ingredients across multiple recipes, which significantly streamlines your grocery shopping and minimizes food waste. It’s about eating well without the usual complications.
Essential Resources: Grocery List and Prep Tips for a Smooth Week
To truly unlock the power of organized meal planning, our comprehensive grocery list and invaluable prep tips are indispensable. These resources are exclusively available to our valued email subscribers, sent directly to your inbox each week. The grocery list simplifies your shopping experience by listing all necessary ingredients for the week’s meals, organized for efficiency.
Even more beneficial are the printable prep tips. These guides provide actionable steps to prepare ingredients in advance – think chopping vegetables, pre-cooking grains, or marinating proteins – which can drastically cut down on cooking time during busy weeknights. Following these tips ensures your week goes SOO much smoother in the prep department, transforming mealtime from a chore into a seamless process. It’s never too late to enhance your meal planning journey; become an email subscriber today and gain access to these incredible, free resources. Just click the link to sign up – it’s absolutely FREE and immensely helpful!
Tailored for Your Diet: 21 Day Fix | Portion Fix & Weight Watchers
For 21 Day FIX | Portion Fix Meal Plan Followers
We understand the dedication involved in following the 21 Day Fix and Portion Fix programs, which is why this meal plan is designed to make your journey easier. All five dinners and the planned breakfast are conveniently pre-loaded into a dedicated meal planning spreadsheet available here. This spreadsheet serves as an excellent starting point; you simply need to add in your preferred lunch ideas and healthy snacks, then make any personal adjustments to perfectly fit your calorie bracket and container needs. For the best user experience, click the spreadsheet link, remember to make a copy when prompted, and save it to your computer (please note, it may not function as smoothly on a mobile phone).
If you prefer a more traditional method of planning, with pen and paper in hand, we’ve got you covered too! Explore these helpful printable resources:
- 21 Day Fix Meal Planner PDF – a great printable option for visual planners.
- 2B Mindset spreadsheet tracking tool – another excellent digital tool for tracking your progress.
Weight Watchers Meal Plan Followers
For our dedicated Weight Watchers members, we appreciate your patience as we diligently work on updating every recipe on our site to reflect the new WW points system. This ongoing process ensures you have the most accurate information for your tracking. You’ll find that some recipes already feature a direct link to calculate your personal points, while others have the points clearly listed. In both scenarios, the most up-to-date WW points information can be found in the “notes” section of the recipe card on each individual blog post. We are committed to adapting to the new system quickly and efficiently to continue supporting your health and wellness journey!
Frequently Asked Questions (FAQs) About Meal Planning
For a comprehensive overview of how this entire week’s meal plan comes together, we highly recommend checking out the 11.13.23 Meal Plan at a Glance Spreadsheet. This convenient spreadsheet allows you to visualize your breakfasts, lunches, and dinners, making it easy to plan your grocery list and prep schedule. For the best experience, click the link, make a copy of the spreadsheet when prompted, and save it directly to your computer. Please note that it typically won’t work as effectively or display as clearly on a mobile phone.
This week, our suggested lunch is the incredibly convenient and delicious Mason Jar Salads with Homemade Ranch. These salads are perfect for meal prepping at the beginning of the week, ensuring you have healthy, ready-to-eat lunches every day. You can easily customize them with your favorite toppings and proteins. For even more inspiration and variety, be sure to explore our popular post featuring 35+ High Protein Lunch Ideas! These suggestions will help you stay energized and satisfied throughout the day.
When it comes to meal planning, our strategy is always to prioritize dinners first, then breakfasts, and then lunches. Once these main meals are set, we focus on filling in snacks for the day using any remaining macros, points, or containers. This approach ensures you meet your nutritional goals without overconsuming. If you’re looking for fantastic snack ideas that align with your healthy eating plan, our post on Healthy Snack Ideas | 21 Day Fix Snacks is a wonderful resource. It’s packed with suggestions to help you make smart choices based on your leftover container counts, points, or macros after planning the rest of your day!
Maintaining your healthy eating habits on Saturdays and Sundays is just as important for optimal results. After following this healthy weekly meal plan, you’ll likely have some leftover meals and ingredients in your fridge. To minimize food waste and keep your healthy journey on track, we recommend taking a quick inventory of your refrigerator and pantry at the end of the week. Based on what you have, you can easily create a simple plan for the weekend. Many people enjoy a healthy takeout meal one night – think a vibrant salad with grilled protein or a delicious slice of veggie pizza. For even more inspiration and practical ideas, our helpful Healthy Weekend Meals post is an excellent resource to guide you!
You’re in luck! For those who prefer a fully structured approach, where every single meal is meticulously planned out, we have an extensive collection of resources. We offer 17 FREE and FULL 21 Day Fix Meal Plans, each tailored for various calorie brackets. These comprehensive plans take all the guesswork out of healthy eating, providing you with a complete roadmap for your entire week. Simply choose the plan that aligns with your calorie needs, and you’ll have breakfasts, lunches, dinners, and snacks all laid out for you. They are ready to go and waiting to support your health goals!
This Week’s Delicious and Healthy Meal Plan
Get ready for a week of wholesome and flavorful meals designed to energize you and simplify your routine. This week’s plan features a fantastic blend of comforting classics and fresh, vibrant dishes, all created with ease of preparation and shared ingredients in mind. Let’s dive into the delicious details of what you’ll be enjoying!
Start your mornings right with a hearty and healthy breakfast that comes together effortlessly on a single sheet pan. This recipe is not only delicious but also perfect for meal prepping, giving you more time for yourself during busy weekdays.
Groceries:
- 8 slices all natural turkey bacon without nitrates or preservatives I love Applegate
- 1/4 red onion roughly chopped
- 2 large sweet potatoes peeled (optional) and diced
- 4 cups Brussels sprouts chopped or quartered if large
- 4 teaspoons olive oil
- Himalayan or sea salt
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Revolutionize your lunch routine with these incredibly convenient and customizable Mason Jar Salads. Perfect for meal prep, they ensure you have a fresh, healthy, and delicious meal ready to go, complete with homemade ranch dressing. Say goodbye to soggy salads and hello to vibrant, portion-controlled lunches all week long!
Groceries:
For the Salads:
- 4 cups Mixed greens – kale, spinach, and romaine are my favs
- ½ lb chicken cooked and diced (I grill them or bake for 30 minutes on 350)
- 1 small head broccoli chopped
- 1 pint cherry tomatoes halved
- 8 slices Nitrate free turkey bacon cooked and diced
- 2/3 cup Matchstick carrots
- 1/3 cup cubed cheddar cheese optional! I make this all the time with no cheese!
For the Ranch Dressing:
- 1/2 cup plain Greek Yogurt 2% for the Fix and 0% for WW
- 1 tablespoon apple cider vinegar
- 1/2 tablespoon olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon onion powder
- 1/8 teaspoon garlic powder
- 1/2 teaspoon dried parsley
- 1/4 teaspoon dried dill or 1 teaspoon fresh
- 1 teaspoon fresh chives
- Freshly ground black pepper
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Kick off your week with a comforting and incredibly easy dinner: Instant Pot Meatloaf and Mashed Potatoes with Carrots. This is truly a one-pot wonder, cooking your meatloaf, potatoes, and vegetables all together in under an hour. It’s perfect for a satisfying weeknight meal that tastes like it took all day.
Groceries:
- 1 1/2 lbs lean grass fed ground beef
- 1/4 cup seasoned breadcrumbs we use gluten free
- 1/4 onion diced
- 4 cloves garlic minced
- 3 cloves garlic whole
- 1 egg
- 1/2 cup shredded pecorino romano plus more for topping (Locatelli brand is the best)
- 1 teaspoon dry parsley or 1 T freshly chopped parsley
- 8 oz tomato sauce
- 3 cups quartered and peeled golden potatoes
- 3 cups baby carrots
- 3 tablespoons butter, vegan butter, or ghee
- 1 cup chicken broth or stock
- to taste Salt and pepper
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Tuesday brings a delightful and unique twist to taco night with our Taco Stuffed Acorn Squash. This recipe is not only incredibly flavorful but also budget-friendly and perfect for the fall season. For even faster preparation, consider using pre-cooked taco meat from your freezer and roasting the acorn squash in advance. It’s a healthy, satisfying meal that’s sure to become a family favorite.
freezer taco meat
and roasting your acorn squash in advance!
Groceries:
- 2 large acorn squash
- 1 teaspoon olive oil
- 1 1/2 lbs lean ground beef – I love Butcher Box grass fed beef can sub 99% turkey for WW
- 1 cup tomato sauce
- 1-2 tablespoons salt free taco seasoning
- ⅔ cup sharp cheddar cheese
- 1/2 cup corn optional – omit for no yellow
- 1/2 cup black beans optional – omit for no yellow
- ¼ teaspoon salt
- Cilantro for garnish
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Mid-week calls for a light, yet incredibly satisfying meal. Our Lemon Grilled Salmon is a perfect choice, offering a healthy dose of omega-3s with minimal effort. With just four ingredients and ten minutes of cooking time, you can achieve a wonderfully flavorful and perfectly cooked piece of salmon. Pair it with the creamy Instant Pot Butternut Squash Risotto for a balanced and delicious dinner.
Groceries:
- 1 1/4 pounds wild Alaskan Salmon
- 4 teaspoons olive oil
- Zest of 1 lemon
- Himalayan salt
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Complement your grilled salmon with this wonderfully creamy and savory Instant Pot Butternut Squash Risotto. It’s a naturally gluten-free dish that brings a touch of gourmet to your weeknight table without any fuss. The Instant Pot makes preparing risotto unbelievably easy, perfect for 21 Day Fix and Weight Watchers followers looking for a comforting yet healthy side.
Groceries:
- 1 1/2 cups short grain brown rice
- 3 cups diced butternut squash fresh or frozen is fine
- 1/3-2/3 cup Parmesan cheese
- 2 cups low sodium chicken broth for stovetop increase to 3 cups
- 1 tablespoon vegan butter, butter, or ghee
- 1 tablespoon diced shallots
- 2 cloves garlic minced
- 1-2 tablespoons Coconut milk optional
- Salt
- Fresh sage for garnish
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Warm up your Thursday evening with a hearty and flavorful bowl of Zuppa Toscana. This recipe is a dairy-free, gluten-free, and ‘FIXed’ version of the popular soup, making it a healthy comfort food classic. Whether you prefer to prepare it in your Instant Pot or on the stove, this soup is incredibly easy to make and packed with delicious ingredients.
Groceries:
- 2 teaspoons olive oil
- 1 1/3 lb spicy chicken or turkey sausage casing removed
- 1/2 large onion diced (or 1 small onion, diced)
- 3 cloves garlic minced
- 3 cups cubed baby potatoes I left the skin on
- 1/2 cup roasted red peppers drained and diced
- 4 cups organic low sodium chicken stock (can sub broth)
- 3 cups chopped kale you can add more if you want
- 1/3 – 2/3 cup full fat coconut milk I used 2/3 cup; 1/3 cup for WW
- Salt
- Crushed red pepper
- Fresh basil for garnish optional
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Conclude your week with a burst of exotic flavor with our Instant Pot Chicken Curry and Rice. This dish is incredibly simple to make, yet it delivers the rich, savory taste of your favorite takeout. It’s gluten-free, dairy-free, and cleverly packed with hidden veggies, making it an ideal choice for a quick and healthy lunch, dinner, or even your weekly meal prep. A perfect end to a delicious week!
Groceries:
- 2 teaspoons avocado or coconut oil
- 2 tablespoons ginger
- 2-3 cloves garlic
- 1 tablespoon yellow curry powder or more to taste
- 1 cup brown rice
- 1 1/4 cup chicken broth or stock
- 2 cups frozen butternut squash
- 1 lb boneless chicken tenders or chicken thighs diced
- 1/3 cup Coconut milk
- Salt
- Garnish with green onion + cilantro if you have them I didn’t!
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We hope this healthy weekly meal plan brings ease, joy, and deliciousness to your kitchen. By utilizing shared ingredients, embracing simple prep tips, and leveraging our dedicated tools like the Fit Healthy Meal Plans app, you’re not just cooking; you’re cultivating a sustainable, stress-free healthy lifestyle. Here’s to a week of fantastic food and feeling your best!