Fresh & Flavorful: Your Ultimate 21 Day Fix & WW Summer Meal Plan with Freezer Prep Tips

Embark on a culinary journey this week with our specially curated 21 Day Fix and WW-friendly meal plan! This plan is bursting with vibrant, delicious summer produce, featuring five satisfying dinners and a nutritious breakfast that celebrate the season’s bounty. Not only will you enjoy incredible fresh flavors, but you’ll also find fantastic freezer-friendly options to help you stock up before the busy fall season arrives. We’ve even included essential WW points and a handy meal planning spreadsheet to make your week effortless. Get ready to transform your healthy eating habits!

This post contains affiliate links for products I’m obsessed with.

As summer peaks, many of us are blessed with an abundance of garden fresh produce, especially prolific zucchinis! This week’s meal plan strategically incorporates plenty of summer squash, showcasing its incredible versatility. You’ll be amazed at how each meal transforms this humble vegetable into something distinctly delicious. Zucchini’s neutral and mild flavor makes it a perfect canvas for so many different recipes, making it a staple in healthy cooking. If you don’t have a home garden, a quick trip to your local farm stand will provide all the fresh, seasonal goodness you need.

Alongside zucchini, fresh, ripe tomatoes are also in season, making it the ideal time to whip up a batch of my renowned Fresh Tomato Sauce. This recipe is an absolute game-changer, especially when you double or even triple the batch to freeze for later. Imagine having homemade, wholesome tomato sauce ready for quick weeknight meals when time is short! While you’re in the kitchen, consider making extra Make Ahead Meatballs. The impending “Back to School” rush and the general busyness of fall approach faster than we anticipate, and you’ll be incredibly grateful to have an easy, healthy dinner or lunch already prepared. Top Tip: When freezing your extra tomato sauce, remember to set aside two cups of your fresh tomato sauce for the delicious Italian Stuffed Peppers recipe scheduled for Wednesday – thoughtful planning makes healthy eating a breeze!

For those seeking convenient and nourishing lunch options to complement this week’s dinners, I highly recommend prepping my Sloppy Joe Stuffed Sweet Potatoes or the equally satisfying Instant Pot Lentil Sloppy Joes. Both recipes offer a fantastic balance of protein, vegetables, and fiber, ensuring you stay full, energized, and on track with your healthy goals throughout the day. These are perfect for batch cooking on the weekend and enjoying all week long.

As you begin to prepare for the autumn months, don’t overlook the immense benefit of stocking your freezer with high-quality meat and seafood from reputable sources like Butcher Box. Their commitment to providing humanely raised, grass-fed, and wild-caught options means you’re always getting the best for your family. If you’re new to Butcher Box, now is an exceptional time to try their service, as they are currently running a fantastic special offer: receive 2 lbs of free chicken breast in EACH box for an entire year! This incredible deal makes it a perfect opportunity to experience the convenience and quality that Butcher Box brings to your meal planning. Having a well-stocked freezer with premium proteins makes healthy meal prep significantly easier and more enjoyable.

If you find yourself needing a little extra motivation and support as you navigate the transition back to school schedules and routines, my exclusive Supporters group on Facebook offers a welcoming and invaluable community. Becoming a Supporter of Confessions costs less than $5 a month, providing access to a wealth of benefits. You’ll gain early access to brand new recipes before they are officially published, giving you a head start on trying exciting dishes. Furthermore, you’ll receive the weekly meal plan on Wednesdays, days before anyone else, allowing you ample time to plan and shop. Beyond these perks, it’s a small, tight-knit community of like-minded individuals dedicated to following the 21 Day Fix or other healthy lifestyles. Our collective philosophy centers on “progress over perfection,” focusing on making small, incremental changes that lead to significant, sustainable results over time. If this sounds like the supportive and inspiring environment you’re looking for, please don’t hesitate to come and join us! ❤️

**Don’t forget – The itemized grocery list for this meal plan is now exclusively available for email subscribers ONLY! This comprehensive list will streamline your shopping experience, saving you time and ensuring you have all the necessary ingredients. Additionally, I send out exclusive step-by-step prep tips for these meal plans in my weekly email, which makes your entire week go SO much smoother in the prep department. It’s truly a game-changer for efficient meal planning. It’s not too late to become an email subscriber and gain access to these invaluable resources. Just click the link to join our thriving community and elevate your healthy eating journey!

For 21 Day FIX | Portion Fix Meal Plan Followers:

For all dedicated 21 Day Fix and Portion Fix followers, convenience is key! All five delicious dinners and the featured breakfast for this week are already meticulously loaded into a user-friendly meal planning spreadsheetfor you here. All you need to do is easily add in your preferred lunches and your favorite healthy snacks, and you’re all set! If your pantry doesn’t align exactly with the plan, or if you prefer to swap out certain ingredients, don’t worry – that’s perfectly fine. The beauty of this spreadsheet is that you can easily make adjustments, and the container counts will automatically update, ensuring you stay on track with your goals. Note: When you click the spreadsheet link, remember to make a copy when prompted and save it to your computer for optimal functionality (it may not work as seamlessly on a phone). If you prefer a more traditional approach, here are some helpful paper-and-pencil resources:

• 21 Day Fix Meal Planner PDF
• 2B Mindset spreadsheet tracking tool

Should you desire additional support or guidance with your meal planning journey, the Confessions Facebook supporters group offers an ideal environment. Our community provides a wealth of extra help, shared tips, and motivation. PLUS, members receive the weekly spreadsheet and invaluable tips on crafting balanced lunches and snacks on WEDNESDAYS, giving them an exclusive head start before anyone else! This proactive approach helps our members master meal prep and consistently achieve their wellness objectives.

Hope you have a delicious and wonderfully organized week filled with healthy eating and delightful summer flavors!

Have a quick recipe question or need immediate assistance? The fastest way to get an answer and connect with our helpful community is in my FREE Ask the Fit Foodie group– come join us! We’re here to support your healthy lifestyle journey every step of the way.

Need more planning help? Explore these essential 21 Day Fix | Ultimate Portion Fix Resources to deepen your understanding and streamline your meal prep:

• Updated 21 Day Fix Food List; Free Printable – A crucial resource to keep your food choices aligned with the program.
• 21 Day Fix Meal Plan Spreadsheet [Self-Calculating!] – Take the guesswork out of container counts with this smart tool.
• How to Calculate Container Counts for the 21 Day Fix – A detailed guide to understanding your daily container allocations.
• 21 Day Fix Snacks | Healthy Snack Ideas – Never get bored with your snacks again with these creative and compliant options.

IF YOU WANT A FULL PLAN, I HAVE THIRTEEN FREE COMPLETE PLANS THAT YOU CAN USE FOR YOUR WEEK:

OR, TRY A RECENT Portion Fix MEAL PLAN…

DON’T FORGET TO CHECK YOUR INBOX FOR EXCLUSIVE CONTENT!

A friendly reminder: The detailed, itemized PDF grocery list for the week, along with exclusive step-by-step prep tips, is now sent directly to your email [exclusive for email subscribers only!]. These resources are delivered in my weekly email to help you prepare efficiently and maximize your healthy eating success. If you haven’t yet, click here to get on the list and start receiving these valuable tools for a smoother, healthier week!

This Week’s Fresh & Delicious 21 Day Fix Meal Plan – Designed for Summer Flavors and Easy Prep!

Your Healthy Meal Plan & Grocery List {Week of 8/29/22}

Breakfast: Garden Fresh Zucchini Fritters

Start your day with these light and crispy Zucchini Fritters, an excellent way to use up that abundant summer squash! They’re quick to make and packed with flavor, offering a healthy and satisfying breakfast option that’s also kid-friendly.

21 Day Fix: 1 GREEN, 1/4 RED (per 2 fritters) | WW: Green, Blue, Purple – 1 point (per fritter) | [Recipe makes 8 fritters]

Groceries:

• 3 large zucchini
• 2 eggs
• parmesan or pecorino Romano cheese
• seasoned gluten-free breadcrumbs
• salt
• optional – fresh herbs – parsley, basil, oregano
• olive oil cooking spray

Monday: Make-Ahead Meatballs with Fresh Tomato Sauce and GF or Whole Grain Pasta

Kick off your week with this comforting and flavorful classic! Our make-ahead meatballs simmered in fresh, homemade tomato sauce are a testament to wholesome eating. Pair it with your favorite gluten-free or whole-grain pasta for a satisfying and easily freezable meal.

Meatballs – 21 Day Fix: 1 RED, trace YELLOW, trace BLUE (per serving) | WW Freestyle: 9 points (per serving) | [Recipe makes 3 servings]

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

Groceries:

Meatballs

• 1/2 cup of fresh gluten-free (or other whole grain) bread crumbs
• 3/4 lb ground chicken or turkey
• 1/2 lb chicken or turkey sausage
• 2 cloves of garlic
• 1 tablespoon of fresh basil
• 1/2 teaspoon parsley
• 1/3 cup of Parmesan/Romano cheese blend
• 2 tablespoons chicken broth
• 1 egg

Sauce

• 2 tsp olive oil
• 1/2 yellow onion
• 5 cloves of garlic
• 6 cups of fresh tomatoes (any variety)
• 1 carrot or 4–5 baby carrots
• 1 (6 oz.) can of tomato paste
• 2 Tbsp chopped fresh basil (can sub 1 tsp dried)
• salt & pepper
• (optional) dried oregano & parsley

Gluten-free or whole grain pasta

Tuesday: Refreshing Fish Tacos with Sweet Mango Salsa

Embrace the vibrant flavors of summer with these light and zesty fish tacos! Paired with a fresh, sweet, and spicy mango salsa, this meal is a delightful, healthy, and quick weeknight dinner that transports you straight to a tropical paradise.

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 (like turbo, flounder, or mahi-mahi)
• 8 corn tortillas (can sub 4 flour tortillas)
• salt-free taco seasoning
• cilantro
• 3 limes
• 1 cup of diced mango
• 2/3 cup diced avocado
• 1/4 diced red onion
• 1 tablespoon of diced jalapeño
• 1/2 cup of plain Greek yogurt
• shredded lettuce or cabbage
• salt

Wednesday: Hearty Italian Stuffed Peppers

Enjoy a comforting and satisfying meal with these Italian Stuffed Peppers. Loaded with lean ground beef, fresh zucchini, and flavorful homemade tomato sauce, then topped with cheese, they are a complete and delicious meal that’s perfect for a mid-week dinner. Remember to use that pre-saved tomato sauce!

21 Day Fix: 1 RED, 2 GREEN, 1 BLUE (per serving) | WW: Green- 11 points; Blue- 5 points; Purple- 5 points (per serving) | [Recipe makes 4 servings]

Groceries:

• 4 large green bell peppers
• 1 lb extra lean grass-fed ground beef
• 2 cups homemade or no sugar added tomato sauce
• 2 garlic cloves
• 1/2 onion
• 2 cups of shredded zucchini or zoodles
• 1 1/3 cups shredded Italian cheese blend
• fresh basil
• salt and pepper

Thursday: Grilled Balsamic Chicken and Zucchini Skewers with Quinoa

Perfect for grilling season, these Balsamic Chicken and Zucchini Skewers are a flavorful and visually appealing dish. Marinated chicken and tender zucchini are skewered and grilled to perfection, then served alongside fluffy quinoa for a complete and healthy meal.

21 Day Fix: 1 RED, 1 GREEN, 1/3 BLUE, 2 TSP (per 2 skewers) | WW: Green – 7 points, Blue – 5 points, Purple – 5 points (per 2 skewers) | [Recipe makes 3 servings]

Groceries:

• ¼ cup balsamic vinegar
• 2 Tbsp olive oil (WW can sub 1 Tbsp)
• 2 tsp minced garlic
• 2 tsp honey
• 1 tsp dijon mustard
• dried oregano
• garlic powder
• onion powder
• salt
• 1 pound boneless skinless chicken breast
• 1/2 red onion
• 2 medium sized zucchini
• 1/3 cup of feta cheese
• wooden skewers
• quinoa

Friday: Perfectly Pan-Seared Salmon

End your week with this elegant yet simple Pan-Seared Salmon. Rich in healthy omega-3s, this quick-cooking fish is prepared to perfection with a crispy skin and flaky interior, making it an ideal light and nutritious dinner option. Serve with your favorite green veggies.

21 Day Fix: 1 RED, 1 1/2 TSP (per serving) | WW: Green – 7 points, Blue – 2 points, Purple – 2 points (per serving) | [Recipe makes 4 servings]

Groceries:

• 4 wild-caught salmon fillets about 4-6 ounces each
• cooking oil spray
• 1 tablespoon olive oil
• 1 tablespoon butter, vegan butter, or ghee
• 1–2 cloves of garlic
• 1 lemon
• salt and pepper to taste
• 1 tablespoon chopped parsley for garnish

Friday Side: Decadent Three Cheese Zucchini Bake

Complement your Friday dinner with this incredibly delicious Three Cheese Zucchini Bake. It’s a fantastic way to enjoy more vegetables, baked to golden perfection with a rich blend of cheeses. This side dish is so good, it might just steal the show!

21 Day Fix: 1 GREEN, 1 BLUE (per serving) | WW Freestyle: 4 points (per serving) | [Recipe makes 4-8 servings]

Groceries:

• olive oil spray
• 4 cups of zucchini
• 4 T chopped fresh basil
• Italian seasoning
• garlic powder
• 2/3 cup of shredded mozzarella cheese
• 1/3 cup shredded Parmesan or Romano cheese
• 1/3 cup of feta cheese
• salt and fresh ground black pepper to taste
• dash of crushed red pepper (optional)