Ultimate 21 Day Fix Pantry Meal Plan: Healthy Recipes, WW Blue Points & Printable Grocery List

In a world where routines can often feel unpredictable, maintaining a healthy eating plan can be a significant anchor. This comprehensive guide offers a practical and delicious 21 Day Fix Meal Plan, thoughtfully designed with a strong emphasis on using readily available pantry ingredients. Whether you’re a dedicated 21 Day Fixer, tracking your progress with WW Blue Points, or simply looking for healthy, budget-friendly meal ideas, this plan is crafted to simplify your week.

We understand that life can be hectic – from new daily routines to managing family schedules. That’s why this plan focuses on wholesome meals that are easy to prepare and require minimal fresh produce, making grocery shopping (or online ordering!) a breeze. Along with mouth-watering dinner, lunch, and breakfast recipes, you’ll find essential WW Blue Points, a convenient printable grocery list, and an interactive meal planning spreadsheet to keep you organized.

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Embrace Simplicity with Pantry-Friendly Meal Planning

The beauty of a pantry-focused meal plan lies in its adaptability and stress-reducing power. In these ever-changing times, having a solid plan that relies on ingredients you likely already have or can easily store offers immense peace of mind. By leaning on Healthy Pantry Staples Recipes, you can minimize trips to the grocery store, reduce food waste, and still enjoy delicious, nutritious meals. This approach not only supports your health goals but also helps you manage your household budget more effectively.

Before you dive into the recipes or finalize your grocery order, take a moment to review your current stock of essentials. Our guide on Healthy Pantry Staples and Shelf Stable Fruits, Veggies, and Protein is an invaluable resource for ensuring your kitchen is well-equipped. Replenish as needed, and get ready for a week of flavorful, easy-to-make meals.

Your Interactive Meal Planning Tool

To make your meal prep even smoother, all five dinners and a breakfast option are pre-loaded into our intuitive meal planning spreadsheet. This dynamic tool simplifies tracking your containers for 21 Day Fix and adjusting for WW points. All you need to do is customize your lunches and snacks to fit your preferences and daily targets. If you find yourself unable to source a particular ingredient, or simply wish to swap a meal, don’t worry! The spreadsheet is designed for flexibility; just make your changes, and the container counts will auto-adjust. Remember to make a copy of the spreadsheet for your personal use, as you won’t be able to edit the original directly.

Having a clear plan can significantly reduce decision fatigue and help you stay on track with your healthy eating goals. We hope this resource brings a sense of calm and control to your mealtime routine.

This Week’s 21 Day Fix & WW Blue Points Meal Plan

Here’s a detailed look at your delicious and healthy meal plan for the week, featuring recipes that primarily use pantry ingredients and are perfectly aligned with both 21 Day Fix and WW Blue Points guidelines. Each meal description includes essential nutritional information and a comprehensive grocery list to make your shopping trip efficient.

Breakfast: Healthy Banana Oatmeal Blender Muffins

Start your day right with these incredibly easy and customizable blender muffins. They’re gluten-free, dairy-free, and a fantastic make-ahead option for busy mornings. Bake a batch on Sunday, and you’ll have healthy breakfasts ready for the whole week!

Recipe: Healthy Banana Oatmeal Blender Muffins [Gluten-free | Dairy-free ] | 21 Day Fix Blender Muffins [Weight Watchers]

21 Day Fix: 1 YELLOW, 1 PURPLE, 2 sweetener TSP (if you use chocolate chips, be sure to count a treat swap) (per 2 muffins)
WW Blue: 5 points (per 2 muffins)
[Recipe makes 6 servings]

Groceries:

1 ¾ cup of Bob’s Red Mill Gluten Free Old Fashioned Rolled Oats
salt
gluten-free baking soda
ground cinnamon
1/2 cup of unsweetened applesauce
1/4 cup honey or maple syrup
2 eggs
1 rounded cup mashed ripe bananas (about 3 medium or 2 large bananas – and get them super ripe and sweet)
¼ cup unsweetened vanilla almond milk
1 teaspoon vanilla extract
Cooking oil spray
optional toppings: dark chocolate chips, blueberries, diced strawberries, diced bananas and walnuts

Lunch: Flexible and Fuss-Free

When it comes to lunch, flexibility is key, especially during a busy week. Our recommendation is to prioritize convenience and make it work for your schedule. Consider utilizing leftovers from dinner, cleaning out your fridge by using up any remaining fresh ingredients, whipping up quick eggs or egg salad, or simply grabbing something satisfying from your pantry. The most important thing is to ensure you nourish your body – so don’t skip lunch!

Monday Dinner: Comforting Pulled Pork or Chicken with Brown Rice

Kick off your week with a savory, tender pulled pork or chicken dish, easily made in your Crock-Pot or Instant Pot. This recipe is packed with flavor from a maple BBQ sauce and pairs perfectly with a side of brown rice and your favorite steamed or roasted veggies. It’s a fantastic meal for meal prepping as it yields multiple servings.

Recipes: 21 Day Fix Pulled Pork with Maple BBQ Sauce {Crock Pot/Instant Pot} or 21 Day Fix Instant Pot Maple BBQ Chicken (Slow Cooker Option) with Freezer Friendly Instant Pot Brown Rice

Pork 21 Day Fix: 1 RED, 1/4 TSP, 1 sweetener tsp (per serving) | WW Blue: 8 points (per serving) | [Recipe makes 6-8 servings]
Chicken 21 Day Fix: 1 RED, 1 tsp (per serving) | WW Blue: 8 points (per serving) | [Recipe makes 4 servings]
Rice 21 Day Fix: 1 YELLOW (per 1/2 c. serving) | WW Blue: 2 points (per 1/2 c. serving) | [Recipe makes as many servings as you want]

Groceries:

Pork

olive oil
3–4 pound pork shoulder or roast, or sub 2 -3 pound pork tenderloin
2 cloves of garlic
1/2 sliced onion (optional)
sea or Himalayan salt
pepper
garlic powder
1 cup chicken or veggie stock
1/2 cup tomato paste
1/4 cup of coconut aminos
3 Tbsp pure maple syrup
2 Tbsp apple cider vinegar
1/4 tsp garlic powder
1/4 tsp onion powder
sprinkle of sea or Himalayan salt and black pepper

Chicken

1 to 1.5 pounds of boneless, skinless chicken thighs
1/2 cup tomato paste
1/4 cup of coconut aminos (or sub low sodium soy sauce if not gluten-free)
3 Tbsp pure maple syrup
2 Tbsp apple cider vinegar
1/4 tsp garlic powder
1/4 tsp onion powder
sprinkle of sea or Himalayan salt and black pepper
optional – thickener of your choice (arrowroot, tapioca, cornstarch, etc)

Rice

Brown rice
Cooking oil spray

Tuesday Dinner: 5-Ingredient Instant Pot Chili

This brand-new chili recipe is a game-changer for quick and hearty weeknight meals, proving that minimal ingredients can still yield maximum flavor. It’s incredibly versatile – use ground meat, diced chicken, or go vegetarian. Perfect for using up various canned goods from your pantry!

Recipe: 5 Ingredient Instant Pot Chili [21 Day Fix | WW]

21 Day Fix: 1 RED, 1 YELLOW, 1 1/2 GREEN plus additions/toppings (per serving)
WW: Green- 5 points, Blue & Purple- 0 points plus additions /toppings (per serving)
[Recipe makes 4 servings]

Groceries:

1/2 – 1 lb ground meat (can sub diced chicken or omit if you don’t have meat)
1 small onion
2 cups of canned beans – whatever you have on hand (freeze any extra)
3 (14 oz) cans of tomatoes – whatever you have on hand. I used 1 can of diced tomatoes with green chilies, 1 can of diced tomatoes, and 1 can of tomato sauce
21 Day Fix Salt Free Taco Seasoning or Chili Powder if you don’t have the other seasonings
salt
Optional Additions (if you have them)
- minced garlic
- chopped bell peppers
- extra beans
- frozen corn
- stir-ins: rice, quinoa, pasta (stir in after the pasta cooks)
- toppings: cheese, avocado, plain Greek yogurt, cilantro, crushed tortilla chips

Wednesday Dinner: Low Carb Cheesy Chicken and Broccoli Casserole

Enjoy a comforting and satisfying casserole that’s both low-carb and packed with flavor. This cheesy chicken and broccoli dish is an excellent way to incorporate more vegetables into your diet, with cauliflower rice and broccoli florets providing a hearty base. It’s a family-friendly meal that’s easy to assemble and bake.

Recipe: Low Carb Cheesy Chicken and Broccoli Casserole | 21 Day Fix Cheesy Chicken and Broccoli Casserole

21 Day Fix: 1 GREEN, 1 RED, 1 BLUE, 1 TSP (per serving)
WW Blue: 6 points (per serving)
[Recipe makes 4 servings]

Groceries:

2 cups of cauliflower rice
2 cups of broccoli florets
1 lb of chicken tenderloins, cut into bite sized pieces
4 tsp of rice flour or gf flour blend
4 tsp vegan butter or ghee
1 cup of unsweetened original almond milk
1 1/3 cups shredded cheddar cheese (use Daiya for dairy free!)
Himalayan salt

Thursday Dinner: Instant Pot or Crock Pot Chicken Tortilla Soup

Warm up with a flavorful and light chicken tortilla soup, perfect for a cozy evening. This recipe offers both Instant Pot and Crock Pot options, allowing you to choose the cooking method that best fits your schedule. It’s loaded with lean protein, vegetables, and classic Tex-Mex spices, and can be customized with your favorite toppings.

Recipes: Instant Pot Chicken Tortilla Soup {21 Day Fix} or Crock Pot Chicken Tortilla Soup {21 Day Fix}

21 Day Fix: 1/2 RED, 1/2 GREEN, 1 YELLOW (per serving)
WW Blue: 1 point (per serving)
[Recipe makes 6 servings]

Groceries:

1 1/4 lb raw boneless skinless chicken breasts (about 3–4 Breasts)
10 oz. diced tomatoes with green chilies
14.5 oz. diced tomatoes (no salt added)
1 cup corn
1 cup black beans (no salt added)
1 medium onion
1 jalapeno
2 cloves garlic
4 cups of organic, low sodium chicken broth or stock
ground cumin
chili powder
Himalayan salt
black pepper
organic corn tortillas
olive oil cooking spray
Himalayan salt
Optional toppings – avocado, cheese, lime, Greek yogurt, cilantro

Friday Dinner: Instant Pot Mac and Cheese (Gluten-Free & Customizable)

End your week with a classic comfort food that’s been healthified and made incredibly easy in the Instant Pot. This gluten-free mac and cheese is creamy, cheesy, and utterly satisfying. For an added boost of protein or to transform it into a full meal, consider adding canned tuna or peas, making it reminiscent of a tuna noodle casserole!

Recipe: Instant Pot Mac and Cheese {Gluten-free}| 21 Day Fix Instant Pot Mac and Cheese {Weight Watchers Freestyle}

21 Day Fix: 1 1/3 YELLOW, 1/3 GREEN, 1 BLUE, 1/2 tsp (per serving)
WW: 6 points (per serving)
[Recipe makes 8 servings]

Tips for Success:

This tastes great with canned tuna to add a little protein! Adding peas turns it into a version of Tuna Noodle Casserole, too!
Tip for FIXers: If you are following plan A, and using the breakfast option as written on this plan, you may need to adjust your portion slightly to not go over on your yellows for the day!

Groceries:

1 head of cauliflower
2 1/2 cups of chicken broth (can sub water)
3 cups of elbow pasta (I used a 12 oz box of gluten free Barilla)
4 tsp of vegan butter or ghee (can sub regular butter)
2 1/2 cups of freshly shredded sharp cheddar cheese
2 T pecorino romano (optional, but highly recommended!)
garlic powder
dry mustard
Himalayan salt

Explore More 21 Day Fix & WW Meal Plan Resources

If this weekly plan doesn’t quite fit your current needs or you’re looking for even more variety, we have an extensive library of resources to support your healthy eating journey. Discover a wide array of meal plans tailored to different preferences and seasons.

Download Free Complete Meal Plans

Access our collection of comprehensive, free meal plans that provide full guidance for your week:

21 Day Fix Full Meal Plan {Week of 3/9/20} | All Plans | Printable
21 Day Fix Full Meal Plan {Week of 1/6/20} | All Plans | Printable
21 Day Fix Full Meal Plan {Week of 12/2/19} | All Plans | Printable
21 Day Fix Full Meal Plan & Grocery List {52} Jan-YOU-ary 5-Day Full Meal Plan | Printable
21 Day Fix Full Meal Plan & Grocery List {60} Instant Pot 5-Day Full Meal Plan | Ultimate Portion Fix Meal Plan | Printable

Browse Our Extensive Meal Plan Archives

Looking for even more options? Dive into our vast collection of over 75 weekly meal plans and grocery lists, ensuring you’ll always find something new and exciting to try:

75+ Weekly Meal Plans & Grocery Lists

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Stay up-to-date with our most recently published 21 Day Fix and WW meal plans:

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Your Journey to Healthier Eating, Simplified

We hope this pantry-friendly 21 Day Fix and WW meal plan empowers you to take control of your healthy eating goals with ease and confidence. In busy and uncertain times, a well-structured meal plan can be a powerful tool for maintaining balance and well-being. By utilizing the recipes, grocery list, and meal planning spreadsheet provided, you’re not just cooking; you’re investing in a healthier, more organized you. Embrace the flexibility, savor the flavors, and enjoy the peace of mind that comes with a smart meal strategy!