Ultimate 21 Day Fix Meal Plan & Grocery List: Healthy, Family-Friendly Recipes & Meal Prep Tips

Welcome to your essential guide for a week of healthy and delicious eating! This 21 Day Fix Meal Plan has been thoughtfully crafted to bring you five satisfying dinners and a nutritious breakfast, blending the best of comforting favorites with lighter, nutrient-dense options. Our goal is to make healthy eating enjoyable and accessible for every family member. We’ve included precise 21 Day Fix container counts and Weight Watchers (WW) points for each recipe, along with a handy printable grocery list and a self-calculating meal planning spreadsheet to streamline your preparation. Get ready to transform your week with flavorful, wholesome meals!

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Hey there, dedicated healthy eaters!

It’s truly inspiring to witness the enthusiasm and positive results from those of you who’ve followed along with our previous Full Meal Plans. Your feedback is invaluable, motivating us to continuously deliver fresh, exciting, and accessible meal ideas throughout the year. We believe that maintaining a healthy lifestyle should be a journey of discovery and enjoyment, not one of endless restrictions.

This week, we’re excited to present our regular weekly plan, meticulously crafted with five delicious dinner recipes and a fantastic breakfast idea to fuel your days. Planning ahead is key to success, and we’ve got your back! If you’re seeking a wonderfully satisfying and convenient lunch option, I highly recommend prepping my Sloppy Joe Stuffed Sweet Potatoes. They are perfect for preparing in advance and reheating throughout the week, ensuring you always have a wholesome meal ready to go. Within my new SUPPORTERS group, we often discuss the importance of “eating from the top of the list” – focusing on nutrient-dense foods. Sweet potatoes are a prime example, offering complex carbohydrates and vital nutrients, making them an excellent choice for your yellow container options.

To further boost your meal prep efficiency, I frequently freeze portions of Quinoa. This simple trick allows me to quickly grab a healthy, whole-grain side when my family might be having rice, ensuring I stick to my 21 Day Fix goals effortlessly. Quinoa, a complete protein and a versatile yellow container, pairs beautifully with our brand new Hibachi Chicken Recipe, which is featured as Thursday’s dinner – don’t miss it!

What makes this week’s plan even more exceptional? Three of our featured dinners, alongside the breakfast quiche, yield six servings each. This provides a fantastic opportunity to engage in batch cooking and stock your freezer with ready-to-eat meals using practical tools like SouperCubes! Having a convenient backup of healthy dinners or lunches readily available can be a true lifesaver on hectic days, during unexpected schedule changes, or when you simply need a quick, nutritious option without the stress of cooking from scratch.

As always, all five dinner recipes and the breakfast idea for this week are pre-loaded into our intuitive, self-calculating *7-day template* meal planning spreadsheet, which you can access here. This powerful tool takes the guesswork out of container counting; simply add your chosen lunch and snacks, and the spreadsheet automatically adjusts your 21 Day Fix container counts. We understand that life happens, so if you need to swap ingredients or make minor modifications, feel free to do so – the spreadsheet will seamlessly update your totals, ensuring you stay on track effortlessly.

For our valued subscribers, an exclusive list of step-by-step prep tips, meticulously designed to make your meal preparation even smoother and more efficient, has already been delivered straight to your inbox. These insider tips are crafted to maximize your efforts, reduce kitchen time, and help you navigate your week with unparalleled ease.

If you prefer a more tactile approach and find satisfaction in planning with pen and paper, we have the perfect solution! Download and print our 21 Day Fix Meal Planner PDF. This printable planner is an invaluable resource for accurately tracking your daily container counts, monitoring your water intake, and visually noting your progress throughout your wellness journey. It’s a simple yet highly effective way to maintain focus and accountability.

We wish you a wonderfully delicious and incredibly successful week ahead, filled with nourishing meals and consistent progress towards your health and fitness goals!

Elevate Your Healthy Habits with Our Supportive Community!

Are you seeking an extra boost of motivation and consistent accountability? We warmly invite you to join our thriving new SUPPORTERS group on Facebook! This dedicated space offers a vibrant community where we connect daily to discuss effective meal planning strategies, share proven meal prep techniques, tackle common challenges, reinforce positive healthy habits, and, most importantly, provide mutual encouragement and unwavering support to one another throughout the week. It’s an excellent way to stay inspired and connected on your unique fitness journey.

Got a Quick Recipe Question? Find Your Answers Here!

If you have a pressing recipe question, need a swift clarification, or simply want to chat about your cooking adventures, the fastest and most efficient way to get an answer is by joining our friendly and responsive Ask the Fit Foodie group. Our supportive community and I are always on hand to help you navigate your culinary queries – come join us and become part of our growing family!

Comprehensive 21 Day Fix & Ultimate Portion Fix Resources

For those looking for even more in-depth planning assistance and valuable insights into the 21 Day Fix and Ultimate Portion Fix programs, explore these essential and highly beneficial resources:

• Updated 21 Day Fix Food List; Free Printable
• 21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]
• How to Calculate Container Counts for the 21 Day Fix
• 21 Day Fix Snacks | Healthy Snack Ideas

Explore Our Full 21 Day Fix Meal Plans: Nine Free Complete Guides

If you’re seeking even more extensive meal planning inspiration and resources, we’ve curated a comprehensive library of nine free complete 21 Day Fix meal plans. Each plan is meticulously designed with a variety of delicious recipes to support your healthy eating journey for an entire week. Dive into these valuable resources to discover diverse meal ideas that cater to all brackets and come complete with free printables:

• 21 Day Fix Meal Plan Vol. 9 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 8 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 7 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 6 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 5 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 4 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 3 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 2 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 1 {All Meals | All Brackets | Free Printables}

Explore Recent Ultimate Portion Fix & 21 Day Fix Meal Plans

For those looking for even more fresh and current meal planning ideas, delve into these recent Ultimate Portion Fix and 21 Day Fix meal plans. Each one comes complete with a detailed grocery list and is fully compatible with Weight Watchers points:

• Meal Plan & Grocery List {Week of 2/22/21} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 2/15/21} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 2/8/21} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 2/1/21} | 21 Day Fix Meal Plan | WW Meal Plan

This 21 Day Fix Eating Plan Doesn’t Fit Your Needs Right Now? We’ve Got You Covered!

If this particular week’s 21 Day Fix eating plan doesn’t perfectly align with your current preferences, dietary needs, or available ingredients, there’s no need to stress! We offer an extensive and diverse collection of over 100 weekly meal plans and grocery lists to explore. We are confident that you’ll find a plan that works perfectly for you and your family’s unique lifestyle:

Discover 100+ Weekly Meal Plans & Grocery Lists in Our Archives

Exclusive Prep Tips: Don’t Forget to Check Your Inbox!

For an even smoother and more efficient meal prep experience, remember that I send out exclusive, detailed step-by-step prep tips specifically tailored for these meal plans in my weekly email! These invaluable tips are designed to streamline your cooking process, save you time, and ensure you stay organized. If you haven’t already, click here to get on the list and receive all our insider secrets and expert advice straight to your inbox!

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

Breakfast: Crustless Zucchini Quiche

Kickstart your mornings with this incredibly flavorful and nutrient-dense Crustless Zucchini Quiche. It’s a fantastic, healthy breakfast option that’s not only easy to prepare but can also be made ahead of time, ensuring a stress-free start to your busy days. This versatile recipe is also perfect for customizing with your favorite seasonal vegetables!

21 Day Fix: 1 GREEN, 1/2 RED, 1/2 BLUE, 1/2 TSP (per serving) | WW: Green – 6 points, Blue – 5 points, Purple – 5 points (per serving) | [Recipe makes 6 servings]

Groceries:

• 2-3 medium zucchini (an excellent source of vitamins, minerals, and fiber; feel free to swap with other green veggies!)
• 1 onion (adds a foundational layer of savory sweetness to the quiche)
• 1 small container (15oz) of part skim ricotta (provides a creamy texture and essential protein without excessive fat)
• 3 eggs (the core protein, creating a satisfying and filling breakfast)
• 1 cup of shredded mozzarella (for that irresistible cheesy flavor and texture)
• 1 tablespoon of butter flavored olive oil, regular olive oil, butter, or ghee (for sautéing and adding rich depth of flavor)
• dash of black pepper
• dried basil
• dried oregano
• olive oil cooking spray

Monday: Instant Pot Chicken Wild Rice Soup

Embrace the start of your week with a bowl of this wholesome and deeply comforting Instant Pot Chicken Wild Rice Soup. This recipe perfectly embodies healthy comfort food, featuring tender lean chicken, fiber-rich wild rice, and an abundance of fresh vegetables. The magic of the Instant Pot means you can achieve maximum flavor with minimal effort, making it an ideal, nourishing meal for a busy Monday evening.

21 Day Fix: 1 GREEN, 1 RED, 1 YELLOW, 1/3 BLUE, 1 TSP (per serving) | WW: Green – 6 points, Blue – 5 points, Green – 4 points (per serving) | [Recipe makes 6 servings]

Groceries:

• 2 T butter (enhances the richness and overall flavor of the soup base)
• 1/2 yellow onion
• 1 1/2 cups of carrots (adds natural sweetness, vibrant color, and beneficial beta-carotene)
• 1 1/2 cups of celery (a classic aromatic that contributes to the soup’s depth)
• 3 cloves of garlic
• 8 oz sliced mushrooms (contributes umami flavor and essential nutrients)
• 1 cup wild rice (a healthy, whole-grain option packed with fiber and essential minerals)
• 1 1/2 lb chicken tenderloins or chicken breasts (a lean, protein-rich foundation for your soup)
• 5 cups low sodium chicken broth (provides a flavorful liquid base while allowing control over sodium intake)
• poultry seasoning
• dried thyme
• salt
• 2/3 cup canned coconut cream or canned coconut milk (creates a delightful dairy-free creaminess)

Tuesday: Mexican Lasagna

Add a vibrant kick to your Tuesday with this exciting and deeply satisfying Mexican Lasagna! This family-friendly dish is a flavorful twist on a classic, featuring layers of lean protein, wholesome corn tortillas, and fresh vegetables. It’s an excellent example of how healthy eating can be incredibly delicious and full of zest, without compromising on nutritional value.

21 Day Fix: 2/3 RED, 1 GREEN, 1 YELLOW, 2/3 BLUE plus toppings (per serving) | WW: Green, Blue, Purple – 9 points (per serving) | [Recipe makes 6 servings]

Tip for FIXers: When following the 21 Day Fix, careful tracking of your daily container allowances is essential, particularly for the BLUE container, which often includes healthy fats like cheese or avocado. If you’re enjoying the Crustless Zucchini Quiche for breakfast today (which contributes 1/2 BLUE from cheese), it’s important to adjust the cheese content in your Mexican Lasagna. By reducing the shredded cheddar cheese to a total of 1 cup for the entire recipe, each lasagna serving will then contribute 1/2 BLUE, effectively helping you stay within your allotted daily BLUE container count and ensuring optimal balance in your nutrition plan.

Groceries:

• 2 bell peppers (adds brilliant color, a satisfying crunch, and a boost of essential vitamins)
• 1 medium onion
• 1 lb lean ground sirloin or other protein (a high-quality, lean source of protein for muscle building and satiety)
• 2 T salt free taco seasoning (allows you to control sodium levels while infusing authentic Mexican flavors)
• 1 1/3 cups shredded cheddar cheese (or reduce to 1 cup for the entire recipe if adjusting for daily blue container limits)
• 3/4 cup of refried beans (adds beneficial fiber and a creamy texture to the layers)
• 1/4 cup of corn (provides a delightful touch of natural sweetness)
• 1 can of Rotel (diced tomatoes and green chilies for a flavorful, spicy kick)
• olive oil cooking spray
• 8 gluten free corn tortillas, cut in half (a wholesome, whole-grain yellow container option)
• Optional toppings – fresh cilantro, 2/3 c. avocado (a source of healthy monounsaturated fats!), sliced jalapeño, and a tangy cilantro lime yogurt sauce (to enhance freshness and overall flavor profile)

Wednesday: Healthy Instant Pot Baked Ziti

Indulge in a healthier rendition of a beloved Italian classic with our Healthy Instant Pot Baked Ziti. This recipe captures all the rich, comforting flavors you adore, but it’s crafted with lighter ingredients and harnesses the convenience of your Instant Pot for a quick and satisfying weeknight meal. It’s a hearty dish that brings the warmth of Italian home cooking to your table, perfect for a family dinner.

21 Day Fix: 1 RED, 1 1/4 GREEN, 1 YELLOW, 2/3 BLUE, 1/3 TSP (per serving) | WW: Green, Blue, Purple – 11 points (per serving) | [Recipe makes 6 servings]

Tip for FIXers: Just like with Tuesday’s meal, mindful container tracking is crucial for optimal 21 Day Fix results. If you’re planning to have the Crustless Zucchini Quiche (which accounts for 1/2 BLUE container from cheese) for breakfast today, you’ll want to carefully modify the cheese content in your Baked Ziti. By utilizing a combined total of 1 cup of mozzarella cheese and Pecorino Romano for the entire ziti recipe, each serving will remain at 1/2 BLUE, allowing you to thoroughly enjoy both meals while staying perfectly aligned with your daily BLUE container allowance.

Groceries:

• olive oil cooking spray
• 1 ¼ lean ground beef or Italian poultry sausage (provides a substantial protein source with reduced saturated fat)
• ½ onion
• olive oil
• 3 cloves garlic
• Himalayan salt
• 2 ¼ cups of gluten free pasta (a wholesome yellow container option, ensuring a hearty meal)
• 1 (28oz) can crushed tomatoes (forms the base for a rich, deeply flavorful sauce)
• 2 T fresh basil (or 1 tsp dried – essential for authentic Italian aroma and taste)
• dried oregano
• 2 cups of chopped spinach (an excellent way to boost your green containers and add vital nutrients)
• ¾ cup of ricotta cheese (contributes to the creamy, luscious texture of the ziti)
• 1 cup of freshly shredded or cubed mozzarella (adjust quantity if modifying for blue container limits)
• ⅓ cup of Pecorino Romano or high quality Parmesan Cheese (adds a sharp, salty, and savory depth of flavor)

Thursday: *NEW* Hibachi Chicken

Prepare your taste buds for an exciting culinary journey with our brand new Hibachi Chicken recipe, a perfect choice for a fun and healthy weeknight dinner! This vibrant dish brings the theatrical excitement and incredible flavors of your favorite Japanese steakhouse directly into your kitchen. Featuring succulent chicken and crisp-tender vegetables cooked to perfection, it’s an ideal way to enjoy an indulgent-tasting meal that fully aligns with your healthy eating goals. It’s quick, delicious, and sure to become a new family favorite!

21 Day Fix: 1 RED, 1 GREEN, 1 1/2 TSP, 1 ORANGE (per serving) | WW: Green – 11 points, Blue – 8 points, Purple – 8 points (per serving) | [Recipe makes 4 servings]

Tip: Elevate your Hibachi Chicken experience by serving it alongside a complementary, healthy side dish. Consider Brown Rice for a fulfilling whole-grain option, Quinoa for a protein-packed and complete grain alternative, or Cauliflower Rice for a lighter, lower-carb, and veggie-boosted choice.

Groceries:

• 1 1/2 lb pound Chicken tenderloins or breasts (a lean and versatile protein foundation)
• 2 tsp olive oil
• 1 tsp sesame oil (essential for imparting authentic Asian flavor and aroma)
• 2 Tbsp + 1 tsp butter
• 1/4 large onion or ½ small
• 2 cups (8oz) of sliced baby bella mushrooms (adds an earthy umami and additional nutrients)
• 2 cups (about 1 large or 2 small) chopped zucchini (a flexible green container vegetable that cooks quickly)
• 2 cloves of garlic
• 3 ½ Tbsp coconut aminos (a fantastic soy-free, lower-sodium alternative to traditional soy sauce)
• 1 tsp fresh lemon juice (brightens and balances the rich flavors of the dish)
• 1/2 cup Mayo (the key ingredient for the renowned homemade yum-yum sauce)
• 1 T plus 1 tsp naturally sweetened ketchup (helps reduce added sugars while maintaining flavor for the sauce)
• 1 tsp rice or apple cider vinegar
• paprika
• garlic powder
• sprinkle of salt

Friday: Fish Tacos with Mango Salsa

Conclude your week on a high and refreshing note with these incredibly delicious and light Fish Tacos, beautifully complemented by a vibrant, sweet, and tangy Mango Salsa! This recipe offers a delightful combination of lean protein, fresh fruits, and crisp vegetables, providing an explosion of flavors and textures in every bite. It’s a healthy, fun, and easy-to-make meal that feels wonderfully indulgent – the perfect treat to welcome the weekend.

21 Day Fix: 1 RED, 1 YELLOW, 1/4 PURPLE 1/3 BLUE, trace GREEN (per serving) | WW: Green- 6 points; Blue – 5 points; Purple- 5 points (per serving) | [Recipe makes 4 Servings]

Groceries:

• olive oil spray
• 1lb white fish – I use turbo, flounder, or mahi-mahi (you can easily substitute shrimp for another excellent lean protein option)
• 8 corn tortillas (a great whole-grain yellow container choice; remember, on the 21 Day Fix, you can have 1 flour or TWO corn tortillas for one yellow container)
• salt free taco seasoning (allows for precise control over sodium while infusing authentic taco flavor)
• fresh cilantro
• 3 limes (essential for adding a bright, zesty, and refreshing kick to both the fish and salsa)
• 1 cup of diced mango (introduces natural sweetness and a delightful tropical flair to the salsa)
• 2/3 cup diced avocado (provides beneficial healthy fats and a wonderfully creamy texture)
• 1/4 diced red onion
• 1 tablespoon of diced jalapeño (for a customizable touch of heat and freshness)
• 1/2 cup of plain Greek yogurt (a creamy, protein-rich topping, serving as a healthier alternative to traditional sour cream)
• shredded lettuce or cabbage (adds a satisfying crispness and boosts your green container intake)
• salt

We genuinely hope this detailed 21 Day Fix Meal Plan provides you with everything you need for a week of healthy, flavorful, and stress-free eating. Remember to leverage our free resources, engage with our supportive community, and make healthy choices that perfectly fit your lifestyle. Enjoy your culinary adventures and happy cooking!