Easy 21 Day Fix & WW Meal Plan: Healthy, Low-Prep Dinners & Breakfast for a Smooth Week

Unlock a week of healthy eating with this simple 21 Day Fix and WW (Weight Watchers) meal plan, meticulously designed to make your week smoother and more delicious. This plan features five diverse, flavor-packed dinners and a nutritious breakfast, all with an emphasis on minimal prep. Say goodbye to kitchen stress and hello to feeling organized and well-nourished! We’ve included convenient WW points, a printable grocery list, and a practical meal planning spreadsheet to make healthy eating truly effortless. This post contains affiliate links for products I’m obsessed with.

Hello, fit foodies! As the sun begins to shine brighter, bringing with it a renewed sense of energy and the promise of warmer days, it’s the perfect time to streamline our healthy eating habits. Here in PA, even with a chill in the air, that glorious sunshine is a welcome boost – especially after the sleep-disrupting changes of daily savings. We all need that natural Vitamin D and energy, and what better way to harness it than by enjoying simple, delicious meals that don’t keep you cooped up in the kitchen?

This week’s meal plan is crafted with that very idea in mind. It offers a wonderful blend of easy-to-prepare dishes, including fantastic options for grilling like our savory burgers and flavorful salmon, perfect for enjoying the anticipated good weather. We’ve also intentionally integrated highly nutritious ingredients such as kale, chickpeas, and almond flour, making it easier for you to incorporate these nutrient-dense powerhouses into your daily meals. Our goal is to empower you to eat well without sacrificing precious time, allowing you to fully embrace the sunshine and enjoy your weekend to the fullest!

Why This 21 Day Fix & WW Meal Plan Works for You

Meal planning is a cornerstone of successful healthy eating, and this plan takes all the guesswork out of it. Whether you’re tracking containers with the 21 Day Fix or points with Weight Watchers, we’ve got you covered. This plan is designed not just for convenience, but also for maximum nutritional impact and deliciousness. Here’s what makes it stand out:

• Minimal Prep, Maximum Flavor: Each recipe is chosen for its simplicity and the ability to be prepped quickly, or even made in advance. Spend less time in the kitchen and more time enjoying life, knowing a healthy meal is always within reach.
• Nutrient-Dense Focus: We’ve strategically included ingredients like vibrant kale, protein-packed chickpeas, and versatile almond flour to boost your nutrient intake naturally. These “top of the list” foods provide essential vitamins, minerals, and fiber to keep you feeling full and energized.
• Variety to Keep Things Exciting: From a hearty skillet to Instant Pot pasta, grilled favorites, and a comforting breakfast, this plan offers a diverse array of flavors and textures. You won’t get bored, and your taste buds will thank you!
• Comprehensive Tracking: Every meal comes with clear 21 Day Fix container counts and Weight Watchers (WW) points, making it incredibly easy to stay on track with your specific program goals.
• All-Inclusive Resources: We provide everything you need: a pre-loaded, self-calculating meal planning spreadsheet, a printable grocery list, and even a 21 Day Fix Meal Planner PDF for those who prefer pen and paper. Just add your lunches and snacks, and you’re set!

Getting Started with Your Weekly Plan

Our commitment is to simplify your healthy lifestyle. As always, all five dinners and a breakfast are already loaded into a user-friendly *7-day template* meal planning spreadsheet, available here. This interactive tool allows you to easily plug in your lunches and snacks to complete your week. And don’t worry if you need to make substitutions; the containers will auto-adjust to reflect your changes, ensuring you stay perfectly on target with your 21 Day Fix goals. Subscribers, keep an eye on your inbox – your full list of exclusive prep tips has already been sent out to give you a head start!

For those who prefer a tactile approach, our 21 Day Fix Meal Planner PDF is an excellent resource for tracking your containers and monitoring your water intake. It’s a super helpful tool to keep all your healthy habits in check. Have a delicious and well-planned week!

Connect and Thrive with Our Community!

Are you looking for an extra layer of support and motivation? Join my new SUPPORTERS group on Facebook! It’s a vibrant community where we engage daily in discussions about meal planning, effective meal prep strategies, staying consistently on track with our goals, and cultivating healthy habits. It’s a wonderful space to uplift and support each other throughout the week.

Have a quick recipe question? The fastest way to get an answer is in my Ask the Fit Foodie group– come join us!

Need more planning help? Check out these 21 DF | Ultimate Portion Fix 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

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

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}

OR, TRY A RECENT Ultimate Portion Fix MEAL PLAN…

Meal Plan & Grocery List {Week of 3/15/21} | 21 Day Fix Meal Plan | WW Meal Plan

Meal Plan & Grocery List {Week of 3/8/21} | 21 Day Fix Meal Plan | WW Meal Plan

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

THIS 21 DAY FIX EATING PLAN DOESN’T FIT WHAT YOU NEED RIGHT NOW? I’VE GOT YOU COVERED!

100+ Weekly Meal Plans & Grocery Lists

DON’T FORGET TO CHECK YOUR INBOX!

I send out exclusive step-by-step prep tips for these meal plans in my weekly email! Click to get on the list!

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

Here’s a detailed look at your weekly menu, packed with flavor, nutrients, and easy tracking for both 21 Day Fix and WW programs. Get ready to enjoy healthy eating without the hassle!

Breakfast: Healthy Carrot Cake Muffins + Turkey Bacon OR Eggs

Start your day with a comforting yet healthy twist on a classic! These Carrot Cake Muffins are incredibly moist and flavorful, offering a delightful blend of spices and natural sweetness. Made with oat and almond flour, they provide a good source of fiber and healthy fats, making them a fantastic, nutrient-dense way to kick off your morning. Pair them with lean turkey bacon or protein-rich eggs for a balanced and satisfying breakfast that will keep you full until lunch.

21 Day Fix: 1/2 YELLOW, 1/2 BLUE, 1/2 TSP, 1/3 PURPLE SWAP, 3 sweetener tsp per muffin (see recipe post for more container details) + 1 RED | WW: 5-7 points per muffin (see recipe post for point breakdown) | [Recipe makes 12 muffins]

Groceries:

• 1 cup + 2 T oat flour (don’t have oat flour? Make your own by grinding oats in your food processor or blender!)
• 1 cup packed almond flour
• salt
• ground cinnamon
• ground nutmeg
• ground ginger (optional)
• baking soda
• 2 eggs
• 1/2 cup pure maple syrup
• vanilla extract
• 1/2 cup unsweetened almond milk (or milk of your choice)
• 2 tablespoon coconut or avocado oil
• 1 teaspoon apple cider vinegar (or fresh lemon juice)
• 1 ¼– 1½ cups of grated carrots
• (optional) ¼ cup of chopped nuts (walnuts or pecans)
• (optional) ½ cup raisins
• (optional) ⅓ cup of crushed pineapple very well drained
• 6 triangles of Laughing Cow Creamy Light Cheese Wedges
• 5–6 T Organic Powdered Sugar
• Turkey bacon or eggs

Monday: Healthy Sausage, Bean, and Kale Skillet

Kick off your week with a hearty and vibrant skillet meal that’s both easy to make and incredibly satisfying. This Healthy Sausage, Bean, and Kale Skillet combines lean Italian chicken sausage with nutrient-rich kale and fiber-packed chickpeas, all simmered in a delicious crushed tomato sauce. It’s a one-pan wonder that delivers on flavor and nutrition, making it an ideal choice for a busy Monday evening. The robust flavors and wholesome ingredients will leave you feeling nourished and accomplished.

21 Day Fix: 1 GREEN, 1 RED, 1/2 YELLOW, 1/2 BLUE (per serving) | WW: Green – 7 points, Blue – 6 points, Purple – 6 points (per serving) | [Recipe makes 4 servings]

Groceries:

• olive oil cooking spray
• 1 package Italian chicken sausage (or make your own)
• 3 cups of kale
• 1 cup of canned chickpeas
• 1 1/2 cups of crushed tomatoes
• 1 tsp Italian seasoning
• 2/3 cup shredded mozzarella cheese

Tuesday: Instant Pot Enchilada Pasta

Transform your Tuesday dinner with this incredibly convenient and flavorful Instant Pot Enchilada Pasta. This dish brings all the beloved flavors of enchiladas into a simple, one-pot pasta meal. Lean ground beef (or your choice of ground turkey/chicken) is combined with bell peppers, onions, and a medley of spices, all cooked perfectly with pasta in your Instant Pot. Don’t forget the fresh cilantro for garnish to brighten up this comforting dish. For an extra boost of nutrition, opt for quinoa, chickpea, or lentil pasta, aligning perfectly with our nutrient-dense focus!

Tip: For top of the list, use quinoa, chickpea, or lentil pasta!

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

Groceries:

• 1lb lean grass fed ground beef (or sub ground turkey or ground chicken)
• dried oregano
• ground cumin
• garlic powder
• onion powder
• chili powder
• sprinkle of salt
• 1/2 red onion
• 2 bell peppers (any color)
• 2 garlic cloves
• 1 (8 or 10 oz) small can of tomato sauce
• 1 (15oz) can of diced tomatoes with green chilies
• 1 ½ cups of gluten free brown rice pasta (penne, ziti, spirals all work well)
• ⅔ cup freshly shredded sharp cheddar cheese
• fresh cilantro for garnish

Wednesday: Maple BBQ Chicken with Crispy Brussels Sprouts with Bacon, Parmesan, and Balsamic

Mid-week calls for a meal that’s both comforting and packed with fresh flavors. Our Maple BBQ Chicken delivers on both fronts, featuring tender, boneless, skinless chicken thighs coated in a homemade, naturally sweetened BBQ sauce. This healthier alternative to store-bought sauces is bursting with sweet and tangy notes. Complementing this perfectly are Crispy Brussels Sprouts, enhanced with savory turkey bacon, rich Parmesan, and a tangy balsamic glaze. This dynamic duo offers a balanced and utterly delicious dinner experience, bringing gourmet flavors to your table with minimal effort.

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

Brussels – 21 Day Fix: 1 GREEN, 1 TSP, trace BLUE (per serving) | WW: Green, Blue, Purple – 3 points (per serving) | [Recipe makes 4 servings]

Groceries:

Chicken

• 1 to 1.5 pounds of boneless, skinless chicken thighs
• 1/2 cup tomato paste (about 6 oz can)
• 1/4 cup of coconut aminos (or sub low sodium soy sauce)
• 3 Tbsp pure maple syrup
• 2 Tbsp apple cider vinegar
• garlic powder
• onion powder
• sprinkle of sea or Himalayan salt and black pepper
• optional – thickener of your choice (arrowroot, tapioca, cornstarch, etc)

Brussels

• 16 oz of whole Brussels Sprouts (or sub the pre-shredded ones)
• olive oil
• sea salt
• 1/3 cup shaved Parmesan cheese (I used a Parmesan blend)
• 4 slices of turkey bacon
• 1/2 cup of balsamic vinegar

Thursday: My Fave Burger Recipe + Burger Sauce with Homemade French Fries

Enjoy a healthier take on a classic comfort meal this Thursday! Our Fave Burger Recipe features lean ground beef, seasoned to perfection and served with a simple, homemade burger sauce that’s far better than any store-bought version. Choose to wrap your burger in crisp lettuce for a low-carb option, or enjoy it on your favorite gluten-free or whole wheat bun with a slice of cheddar. And what’s a burger without fries? Our Homemade French Fries are air-fried or oven-baked to golden perfection, offering that satisfying crunch without the guilt of deep frying. This meal is perfect for a relaxed evening, possibly even grilled if the weather permits!

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

Fries – 21 Day Fix: 1 YELLOW (per 1/2 c. serving) | WW: Green – 2 points, Blue – 2 points, Purple – ZERO points (per 1/2 c. serving) | [Recipe makes 8 servings]

Groceries:

Burger

• 4 T organic, naturally sweetened ketchup
• 2 teaspoons mayo
• 1 1/4 lb lean ground beef
• olive oil
• coarse kosher or sea salt
• (optional) dill burger pickles
• iceberg or romaine lettuce for wrapping burger, or your favorite gluten free or whole wheat burger bun
• sliced cheddar cheese
• additional toppings: onions, tomatoes, bacon – whatever you love!

Fries

• 4 Russet Potatoes
• Avocado or Olive Oil
• Fine Salt

Friday: Pan Seared Salmon with Maple Cider Kale Salad

Wrap up your week with an elegant yet simple and incredibly healthy meal. This Pan Seared Salmon is flaky, tender, and rich in beneficial Omega-3s, perfectly cooked to a golden crisp. Paired with a vibrant Maple Cider Kale Salad, this dinner is a celebration of fresh flavors and nutrient-dense ingredients. The kale salad offers a satisfying crunch and a tangy-sweet dressing that beautifully complements the rich salmon. If you’re in the mood for outdoor cooking, try our Lemon Grilled Salmon for a delightful alternative. For an added touch of seasonal goodness, consider serving this meal with roasted butternut squash on top of your salad for extra fiber and flavor!

Salmon- 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]

Salad – 21 Day Fix: 1 GREEN, 1 ORANGE plus toppings (per serving) | WW: Green, Blue, Purple – ZERO points plus dressing and toppings (per serving) | [Recipe makes 8 servings]

Tip: This meal is delish with roasted Butternut Squash on top, too!

Groceries:

Salmon

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

Salad

• 1 bag of Sweet Kale Vegetable Salad Kit
  -or-
• 8 oz Brussels sprouts
• 2 cups finely chopped kale
• 1 cup of broccoli slaw
• 2 cups thinly sliced cabbage (I buy a small bag of pre sliced red cabbage)
• Optional toppings – dried cranberries, chopped nuts or seeds, fruit (apples, clementines, pears, berries), goat cheese or feta cheese

Dressing

• extra virgin olive oil
• maple syrup
• apple cider vinegar
• Dijon mustard
• salt and pepper
• (optional) 1 tsp orange zest

We hope this carefully curated 21 Day Fix and WW meal plan brings ease, joy, and delicious health to your week. Remember, consistency is key, and with these simple, nutrient-packed recipes, you’re well on your way to achieving your wellness goals. Enjoy every bite, and look forward to a week of feeling fantastic!