Healthy Fall Comfort: 21 Day Fix & WW Weekly Meal Plan + Printable Grocery List

Welcome to your ultimate guide for a week of healthy, satisfying fall comfort food! This carefully crafted meal plan combines the structure of 21 Day Fix and the flexibility of Weight Watchers (WW) to bring you delicious dinners and a ready-to-go breakfast. We’ve included a printable grocery list and a user-friendly meal planning spreadsheet to make your week effortless. This post contains affiliate links for products I love and use regularly.

Life can be incredibly demanding, and sometimes, all you need is a week of delicious, nourishing comfort food to keep you going. Here, we understand the hustle – whether it’s sleepless nights, busy workdays, or managing family life. That’s why this week’s meal plan is specifically designed to soothe your soul and fuel your body with healthy fall goodness, helping you forget just how sleep-deprived you might feel!

This week’s menu is packed with fan favorites and exciting new recipes. Get ready to fall in love with our much-anticipated Taco Stuffed Acorn Squash, a unique combination that has already sent our Ask the Fit Foodie community into a frenzy! Trust us, this might sound unusual, but it’s an absolute flavor explosion you won’t want to miss. We’re also thrilled to feature a wholesome version of Zuppa Toscana and the incredibly convenient Instant Pot Chicken Curry and Rice. Prepare your taste buds for a week of pure deliciousness!

Simplify Your Meal Prep with Our Tools and Resources

Feeling overwhelmed by meal prep, or dreading spending your entire Sunday in the kitchen? We’ve got the perfect solution! Subscribe to our email list to receive our exclusive weekly prep checklist. This invaluable resource will help you stay organized and efficient in the kitchen every single night of the week, transforming your mealtime routine from stressful to streamlined.

Your Interactive Meal Planning Spreadsheet

Ready to jump straight into planning? All five dinners and your breakfast for the week are pre-loaded into our fantastic *7-day template* meal planning spreadsheet, available here. This interactive tool takes the guesswork out of healthy eating. Simply add your favorite lunches and snacks, and you’re all set for the week!

Important Tip: Remember to make a copy of the spreadsheet to your own Google Drive – you won’t be able to edit or access it any other way. This allows you to fully customize the plan. Don’t worry if you need to swap out ingredients or deviate from the plan slightly; the container counts will automatically adjust, ensuring you stay on track with your 21 Day Fix or WW goals. Flexibility is key to sustainable healthy eating!

Prefer a Traditional Planner?

For those who love the classic feel of pen and paper, our 21 Day Fix Meal Planner PDF is the perfect companion. Use this free printable to meticulously track your containers and water intake throughout the day. It’s an incredibly helpful tool for visualizing your progress and staying accountable.

This Week’s Healthy & Delicious Meal Plan

Get ready for a week of wholesome, flavorful meals designed to bring warmth and nourishment during the autumn season. Here’s a detailed look at your 21 Day Fix and WW-friendly menu:

Breakfast: Sheet Pan Breakfast with Sweet Potato, Brussels Sprouts, and Bacon

Start your day strong with this incredibly easy and delicious sheet pan breakfast. It’s packed with vibrant vegetables, savory bacon, and hearty sweet potatoes, making it a perfectly balanced meal to fuel your morning. The beauty of a sheet pan meal is minimal cleanup and maximum flavor!

• 21 Day Fix: 1/2 RED, 1 GREEN, 1 YELLOW, 1 TSP (per serving)
• WW Blue: 6 points (per serving)
• [Recipe makes 4 servings]

Tip: If you plan to enjoy this for breakfast all week, simply multiply the recipe by 1.5 or 2 to ensure you have enough servings ready to go!

Groceries:

• 8 slices of all-natural turkey bacon (nitrate/preservative-free, Applegate is a great choice)
• 1/4 of a red onion
• 2 large sweet potatoes
• 4 cups of Brussels sprouts
• Olive oil
• Himalayan or sea salt

Monday Dinner: Healthy Instant Pot Meatloaf and Mashed Potatoes

Nothing says comfort quite like a classic meatloaf and mashed potatoes, and our healthy version delivers all the nostalgic flavors without the guilt! Prepare this quick and easy dish in your Instant Pot for a tender, flavorful meatloaf paired with creamy, wholesome mashed potatoes. It’s the perfect start to a week of cozy, nutritious meals.

• 21 Day Fix: 1 RED, 1 GREEN, 1 YELLOW, 1/4 BLUE, 2 tsp (per serving)
• WW Blue: 11 points (per serving)
• [Recipe makes 6 servings]

Tip: Don’t have an Instant Pot? No problem! Try our equally delicious oven version: Momma’s Meatloaf | Gluten Free Meatloaf [21 Day Fix | WW]

Groceries:

• 1 1/2 lbs of lean, grass-fed ground beef
• 1/4 cup seasoned breadcrumbs (use gluten-free if preferred)
• 1/4 onion
• 7 cloves of garlic
• 1 egg
• 1/2 cup of shredded Pecorino Romano, plus more for topping (Locatelli brand recommended)
• 1 tsp of dry parsley or 1 T freshly chopped parsley
• 1 (8 oz) can tomato sauce
• 3 cups of quartered and peeled golden potatoes
• 3 cups of baby carrots
• 3 T vegan butter or ghee
• 1 cup of chicken broth or stock
• Salt, pepper

Tuesday Dinner: *NEW* Taco Stuffed Acorn Squash

Prepare to be amazed by this innovative and incredibly satisfying recipe! Our new Taco Stuffed Acorn Squash takes the beloved flavors of taco night and nestles them into tender, roasted acorn squash halves. It’s a creative, nutrient-dense, and utterly delicious dish that’s perfect for a flavorful weeknight meal. You’ll understand why our community is raving about it!

• 21 Day Fix: 1 GREEN, 1/2 YELLOW, 1 RED, 1/2 BLUE (per serving)
• WW: Green – 7 points, Blue – 2 points; Purple – 2 points (per serving)
• [Recipe makes 4 servings]

Groceries:

• 2 large acorn squash
• Olive oil
• 1 1/2 lbs lean ground beef (we love Butcher Box grass-fed beef; can substitute 99% lean turkey for WW)
• 1 cup of tomato sauce
• Salt-free taco seasoning
• ⅔ cup of sharp cheddar cheese
• 1/2 cup of corn (optional – omit for no yellow)
• 1/2 cup of black beans (optional – omit for no yellow)
• Salt
• Garnish – fresh cilantro

Wednesday Dinner: Lemon Grilled Salmon with Instant Pot Butternut Squash Risotto

Elevate your mid-week meal with this elegant yet simple pairing. Succulent Lemon Grilled Salmon provides a lean, protein-packed punch, seasoned perfectly to highlight its natural flavors. Alongside it, our creamy Instant Pot Butternut Squash Risotto offers a rich, comforting, and surprisingly healthy side dish that captures the essence of fall. This duo is a testament to how healthy eating can also be incredibly gourmet!

Salmon:

• 21 Day Fix: 1 RED, 1 TSP (per serving)
• WW Blue: 2 points (per serving)
• [Recipe makes 4 servings]

Risotto:

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

Groceries:

Salmon:

• 1 1/4 pounds of wild Alaskan Salmon
• 4 tsp olive oil
• Fresh lemon
• Himalayan salt

Risotto:

• 1 1/2 cups short grain brown rice
• 3 cups diced butternut squash, fresh or frozen
• 1/3–2/3 cup Parmesan cheese
• 2 cups of low-sodium chicken broth (for stovetop, increase to 3 cups)
• 1 T of butter
• 1 small shallot
• 2 cloves of garlic
• Coconut milk – 1-2 T (optional, for extra creaminess)
• Salt
• Fresh sage for garnish

Thursday Dinner: 21 Day Fix Zuppa Toscana (Instant Pot/Stove Top)

Warm up with a bowl of this hearty and flavorful Zuppa Toscana, perfectly adapted for the 21 Day Fix! This beloved Italian-inspired soup is loaded with spicy chicken or turkey sausage, tender potatoes, and nutrient-rich kale, all simmered in a creamy, savory broth. Whether you opt for the Instant Pot or stovetop method, you’ll have a comforting and satisfying meal that tastes just like your favorite restaurant version, but healthier.

• 21 Day Fix: 1 RED, 1 YELLOW, 2/3 GREEN, 1/3 BLUE (per serving)
• WW Blue: 7 points (per serving)
• [Recipe makes 6 servings]

Groceries:

• Olive oil
• 1 1/3 lb spicy chicken or turkey sausage
• 1/2 of a large, or 1 small onion
• 3 cloves of garlic
• 3 cups of cubed baby potatoes
• 1/2 cup of roasted red peppers
• 4 cups of organic, low-sodium chicken stock (can substitute broth)
• 3 cups of chopped kale (can substitute spinach)
• 1/3 – 2/3 cup of full-fat coconut milk
• Salt
• Crushed red pepper
• Optional fresh basil for garnish

Friday Dinner: Instant Pot Chicken Curry and Rice

Round out your week with an aromatic and incredibly easy Instant Pot Chicken Curry and Rice. This one-pot wonder brings together tender chicken, fragrant curry spices, and fluffy brown rice with sweet butternut squash and creamy coconut milk. It’s a fuss-free, flavor-packed dish that’s perfect for a relaxed Friday night, offering a delightful blend of comforting warmth and exotic flavors.

• 21 Day Fix: 1 YELLOW, 1 RED, 1/2 GREEN, 1/4 BLUE, 1/2 TSP (per serving)
• WW: Green – 10 points, Blue – 8 points, Purple – 3 points (per serving)
• [Recipe makes 4 servings]

Groceries:

• Avocado or coconut oil
• 2 T ginger
• 2–3 cloves of garlic
• 1 T + yellow curry powder
• 1 cup brown rice
• 1 1/4 cup chicken broth or stock
• 2 + cups of frozen butternut squash
• 1lb boneless chicken tenders or chicken thighs
• 1/3 cup coconut milk
• Salt
• Garnish with green onion + cilantro (optional)

Looking for More Meal Plan Options?

If this specific 21 Day Fix eating plan doesn’t perfectly fit your current needs, or if you simply want more variety, we’ve got you covered! Explore our extensive library of plans designed to support your healthy lifestyle journey.

Explore Our Free Complete Meal Plans

For comprehensive meal solutions, dive into our collection of seven FREE complete plans. Each volume offers a full week of meals, catering to all 21 Day Fix brackets, complete with printable guides for ultimate convenience:

• 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}

Discover Recent Ultimate Portion Fix Meal Plans

Stay up-to-date with our latest healthy eating inspiration by checking out these recent Ultimate Portion Fix and WW meal plans. They offer fresh ideas and delicious recipes to keep your meal rotation exciting:

• Meal Plan & Grocery List {Week of 10/19/20} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 10/12/20} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 10/5/20} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 9/28/20} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 9/21/20} | 21 Day Fix Meal Plan | WW Meal Plan

Access Our Full Library of Meal Plans

For an even broader selection, delve into our archives! With over 100 weekly meal plans and grocery lists, you’re sure to find exactly what you need to keep your healthy eating journey exciting and diverse throughout the year.

Don’t Forget to Check Your Inbox!

We’re dedicated to helping you succeed with your healthy eating goals. That’s why we send out exclusive, step-by-step prep tips tailored for these meal plans directly to your inbox through our weekly email. These tips are designed to make your meal prep even easier and more enjoyable. Click to get on the list and never miss out on valuable insights!

Have a delicious and healthy week filled with comforting fall flavors!