Healthy Fall Comfort: Your 21 Day Fix & WW Meal Plan with Delicious Squash Recipes + Grocery List

Finding balance in a busy week can be a challenge, and sometimes, all you crave is healthy, comforting food that nourishes your body without sacrificing flavor. We understand that feeling of needing a reliable plan, especially when life throws curveballs. That’s why we’ve crafted a delightful 21 Day Fix and Weight Watchers (WW) meal plan, designed to bring warmth and wellness to your table this fall. This plan focuses on wholesome, cozy meals, many of which feature the season’s star ingredient: squash!

This meal plan isn’t just about recipes; it’s a comprehensive guide to a week of delicious, healthy eating for the whole family. It includes five dinners and a fantastic breakfast option, complete with WW points, 21 Day Fix container counts, a printable grocery list, and a convenient meal planning spreadsheet. Get ready to embrace healthy comfort food!

After navigating a whirlwind of a week – juggling various appointments, managing family life, and still celebrating milestones – the idea of truly nutritious, delicious meals feels like a welcome relief. Many of us find ourselves reaching for quick, less healthy options when life gets hectic. This meal plan is your solution, packed with good-for-you veggies and designed to simplify your week.

We’re particularly excited to introduce two BRAND NEW recipes this week that perfectly embody the spirit of fall and healthy eating:

Air Fryer Stuffed Acorn Squash with Sausage, Quinoa & Apple: A hearty, flavorful dish that combines sweet and savory notes, perfect for a crisp autumn evening.
Healthy Pumpkin Alfredo Sauce: A creamy, indulgent-tasting sauce that’s secretly packed with pumpkin goodness, transforming a classic comfort dish into a guilt-free pleasure.

We can’t wait for you to try them and share your thoughts!

Why Embrace Meal Planning?

Meal planning is more than just a list of recipes; it’s a strategic approach to healthy living that offers numerous benefits. It streamlines your weekly routine, reduces stress, and ensures you’re consistently making nutritious choices. By planning your meals in advance, you can:

Save Time: No more last-minute scrambling for dinner ideas after a long day.
Save Money: A detailed grocery list helps prevent impulse purchases and food waste.
Eat Healthier: By pre-selecting balanced meals, you’re less likely to opt for unhealthy takeout.
Reduce Stress: Knowing what’s for dinner each night brings a sense of calm and control to your week.
Stay on Track with Fitness Goals: Especially for programs like 21 Day Fix and Weight Watchers, a plan ensures you meet your container counts or point goals effortlessly.

This week’s plan is specifically designed to fit seamlessly into your 21 Day Fix or WW journey, providing clear portion guidance for each meal.

Fall Flavors: A Spotlight on Squash

Fall is synonymous with beautiful, versatile squash, and this meal plan celebrates its nutritional benefits and comforting flavors. Squash varieties like butternut and acorn are not only delicious but also packed with vitamins, fiber, and antioxidants. They provide a natural sweetness and creamy texture that can elevate any dish, making healthy eating feel indulgent.

From the hearty Air Fryer Stuffed Acorn Squash to the warming Butternut Squash Soup and the innovative Healthy Pumpkin Alfredo Sauce, this plan incorporates these seasonal gems in creative and satisfying ways. Even breakfast gets a fall twist with our delightful Pumpkin Oatmeal Muffins, ensuring you start your day with nutritious, autumnal goodness.

Your Tools for Success: Spreadsheets & PDFs

To make your meal planning experience as smooth as possible, we provide several helpful resources:

All five dinners and the featured breakfast are pre-loaded into our interactive *7-day template* meal planning spreadsheet. This dynamic tool is designed for maximum flexibility: simply add your lunches and snacks, and the 21 Day Fix container counts will auto-adjust! It’s perfect for customizing the plan to your specific needs or making ingredient swaps if you can’t find certain items.

For those who prefer a tangible approach, our 21 Day Fix Meal Planner PDF is ideal for tracking your containers and water intake with good old-fashioned pen and paper. This printable is a fantastic companion for staying accountable throughout your week.

If you’re following the 2B Mindset program, we’ve also created a dedicated 2B Mindset spreadsheet tracking tool. It’s a simple yet incredibly effective way to electronically record your meals and get a quick overview of your progress for the week. Just click the link, make a copy when prompted, and save it to your computer (note: it works best on a computer, less optimally on a phone). Then, you’re all set to begin your daily or weekly tracking!

And don’t forget, if you’re an email subscriber, keep an eye on your inbox for exclusive, step-by-step prep tips that make executing this meal plan even easier!

For a perfect lunch idea this week, consider our Mason Jar Salads with Maple Cider Vinaigrette. You can even make extra grilled or Air Fryer chicken from Thursday’s dinner to use in your salads, making meal prep a breeze.

Need More Planning Help? Explore These 21 Day Fix | Ultimate Portion Fix Resources

Whether you’re new to the 21 Day Fix or a seasoned pro, these resources are invaluable for mastering portion control and healthy eating:

Updated 21 Day Fix Food List; Free Printable: Your essential guide to what foods fit into each container, updated for accuracy and easy reference.
21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]: Beyond this week’s plan, this blank template allows you to build your own meal plans with automatic container count calculations.
How to Calculate Container Counts for the 21 Day Fix: A detailed guide to understanding and correctly assigning container values to your favorite recipes.
21 Day Fix Snacks | Healthy Snack Ideas: A fantastic collection of compliant snack ideas to keep you satisfied between meals.

Have a quick recipe question or need support on your fitness journey? The fastest way to get an answer is by joining our FREE Ask the Fit Foodie group on Facebook – come join our supportive community!

Explore More Meal Plans

Looking for even more variety? We’ve got you covered with a wealth of meal planning options:

IF YOU WANT A FULL PLAN, I HAVE TEN 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!

For exclusive, step-by-step prep tips for these meal plans and more healthy living content, sign up for our weekly email! Click to get on the list and never miss out on valuable insights.

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

Meal Plan & Grocery List {Week of 11/8/21}

Looking for a 21 Day Fix Meal Plan with five dinners and breakfast with some delicious fall squash meals? This meal plan has healthy comfort food that the whole family will love! WW points, printable grocery list, and meal planning spreadsheet included, too.

Breakfast: Pumpkin Oatmeal Muffins

21 Day Fix: 1 YELLOW, 1/2 PURPLE, plus toppings (per 2 muffins) | WW: Green – 6 points, Blue – 6 points, Purple – 2 points plus toppings (per 2 muffins) | [Recipe makes 12 muffins]

Groceries:

1 cup of organic pure pumpkin puree
2 eggs
maple syrup or honey
pure vanilla extract
2 cups + 1 T of gluten free oats (or regular if not GF)
baking powder
pumpkin pie spice
cinnamon
Himalayan salt
1 cup of unsweetened vanilla almond milk (or milk of your choice)
optional toppings – chopped pecans or walnuts, dark chocolate chips, dried cranberries, or raisins

Monday: Spaghetti Squash Lasagna

21 Day Fix: 1 1/2 RED, 1/2 BLUE, 1 1/2 GREEN (per serving) | WW: Green – 12 points, Blue – 10 points, Purple – 10 points (per serving) | [Recipe makes 4 servings]

Groceries:

olive oil cooking spray
1 lb of spicy Italian turkey sausage
1/4 onion
2 cloves of garlic
1 1/4 cup of ricotta cheese
1 egg
1 1/2 cups of homemade tomato sauce
1 cooked spaghetti squash (about 4 cups of squash)
2/3 cup of mozzarella cheese
1 T parmesan cheese
fresh basil
salt and pepper

Tuesday: Turkey Quinoa Taco Bake

21 Day Fix: 1 GREEN, 1 YELLOW, 1 BLUE, 1 RED (per serving) | WW: Purple- 4 points; Blue- 7 points; Green- 9 points (per serving) | [Recipe makes 4 servings]

Groceries:

1 lb of lean ground turkey
2 1/2 cups of diced onion, tomato and peppers **you can use premade fresh salsa or 2 cans of Rotelle
1/2 cup of tomato sauce (use homemade or no sugar added to count as a GREEN!)
1 cup of shredded zucchini (I am going to sub cauli rice this week!)
2 cups of cooked quinoa
1 cup of shredded cheese
3 cloves of garlic
1/3 cup of avocado
chili powder and cumin or Salt Free Taco Seasoning
fresh cilantro

Wednesday: Air Fryer Stuffed Acorn Squash with Sausage, Quinoa & Apple

21 Day Fix: 1 ¼ GREEN, ½ RED, ½ YELLOW, ¼ PURPLE, ½ BLUE, ½ TSP (per squash half) | WW: Green – 9 points, Blue – 9 points, Purple – 7 points (per squash half) | [Recipe makes 4 servings]

Groceries:

2 large Acorn Squash
olive oil cooking spray
2 teaspoons butter or olive oil
salt
½ pound spicy Italian chicken or turkey sausage
½ onion
2 stalks celery
2 cloves of garlic
1 cup of cooked quinoa
1 apple
¼ cup dried cranberries
¼ cup chopped pecans
⅓ cup of shredded parmesan cheese (optional)

Thursday: Healthy Pumpkin Alfredo Sauce with pasta, broccoli, + grilled or Air Fryer chicken

Alfredo sauce – 21 Day Fix: 1/2 BLUE, 1/8 PURPLE, 1 TSP (per serving) | WW: Green, Blue, Purple – 5 points (per serving) | [Recipe makes 4 servings]

Rest of plate – 21 Day Fix: 1 YELLOW, 1 RED, 1 GREEN (per serving)

Groceries:

4-5 cloves garlic
olive oil or olive oil spray
4 tsp butter, vegan butter, or ghee
4 tsp gluten free or whole wheat flour
1 1/4 cup original unsweetened almond or cashew milk
1/4 cup freshly shredded white cheddar cheese
1/3 cup freshly shredded Parmesan Reggiano cheese
2 Tbsp Pecorino Romano cheese (can sub extra Parmesan cheese)
1/2 cup pumpkin puree
nutmeg
salt
fresh ground pepper
(optional garnish) fresh parsley
your favorite pasta
broccoli
1 lb boneless skinless chicken breasts or chicken tenderloins

Friday: Butternut Squash Soup

21 Day Fix: ½ RED, 1 GREEN, ¼ BLUE, 1 tsp (per serving) | WW: Green, Blue, Purple – 5 points (per serving) | [Recipe makes 4 servings]

Tip: This soup goes great with 3 Cheese White Pizza with Arugula or add a side of leftover quinoa and grilled chicken to complete your meal!

Groceries:

olive oil cooking spray
8 slices of turkey bacon
1 shallot
2–3 cloves of garlic
3–4 cups of chicken or veggie stock
4 cups of butternut squash puree
4 tsp olive oil (or 2 tsp oil and 2 tsp butter)
salt
pepper
1/3 cup of full fat coconut milk (WW can sub reduced fat coconut milk)
fresh herbs of your choice – chives or parsley are good options

We hope this Fall 21 Day Fix and WW Meal Plan brings delicious, healthy comfort to your week. Happy cooking!