Your Ultimate Weekly 21 Day Fix & WW Meal Plan: Healthy Recipes & Grocery List

Welcome to your ultimate weekly meal plan, meticulously designed for both the 21 Day Fix and Weight Watchers (WW) programs! This week’s curated selection is brimming with reader-favorite healthy recipes, making your journey towards balanced eating both delicious and effortlessly manageable. We’ve thoughtfully included five delightful dinners and a convenient, ready-to-go breakfast option, all set to simplify your week and help you adapt to new routines or seasonal transitions with ease. This comprehensive plan comes complete with all the essential tools you need: precisely calculated WW points, detailed 21 Day Fix container counts, a printable grocery list to streamline your shopping, and a versatile meal planning spreadsheet for ultimate organization. Prepare to embark on a week filled with balanced, flavorful, and perfectly portioned meals that truly nourish! (This post contains affiliate links for products I’m obsessed with, which means I may earn a small commission if you purchase through my links, at no extra cost to you.)

Happy Friday, dear fit foodies! What a truly gorgeous week we’ve been blessed with here in Pennsylvania, filled with abundant sunshine and temperatures that felt almost like a delightful preview of summer – it was absolutely glorious! On a personal note, my oldest daughter celebrated her 11th birthday yesterday. We made it a day to remember, complete with her favorite food, her favorite cake, and even her favorite weather, creating a truly perfect celebration. It was especially healing to my momma heart after last year’s birthday was anything but. Now, with our hearts full and spirits refreshed, let’s refocus on nourishing our bodies and dive into our delicious and healthy meal plan for the upcoming week!

While the consistently warm weather might not be here to stay just yet, this week’s meal plan skillfully offers the best of both worlds. I’ve thoughtfully curated a mix of comforting casseroles, ideal for those lingering cooler evenings, alongside some of my favorite lighter, warmer-weather inspired dishes. Get ready to savor hearty and satisfying meals like my famous Spaghetti Squash Lasagna and the deeply flavorful Sausage and Cauliflower Casserole. And for those days when you’re craving something lighter and brighter, we’ve got you covered with our zesty Healthy Coconut Shrimp, vibrant Flank Steak Tacos, and elegant Instant Pot Chicken Marsala. Here’s a fantastic bonus you’ll love: the incredible Cilantro Lime Slaw from our taco night will also perfectly complement your Coconut Shrimp later in the week – talk about smart, efficient meal prepping!

Seamless Meal Planning & Preparation for a Healthier You

We completely understand that consistently adhering to a healthy eating plan can often feel like a challenge amidst a busy schedule. That’s precisely why we’ve meticulously crafted this meal plan to be as user-friendly and supportive as possible. All five of this week’s delicious dinners and the designated breakfast are already pre-loaded into our exclusive, interactive *7-day template* meal planning spreadsheet. This intelligent tool automatically calculates your 21 Day Fix container counts as you plan, saving you precious time and eliminating guesswork. Simply plug in your favorite lunches and healthy snacks to complete your entire week’s menu. And don’t fret if your plans change or you need to make substitutions; our spreadsheet is incredibly flexible. You can effortlessly swap out ingredients or even entire meals, and the container counts will automatically adjust, ensuring you always stay on track with your nutritional goals!

For those who appreciate a more traditional, hands-on approach to planning, we also provide a convenient printable 21 Day Fix Meal Planner PDF. This physical document is an excellent resource for tracking your container counts and diligently monitoring your daily water intake with the satisfaction of pen and paper. It’s a highly effective tool that helps you visualize your progress, maintain consistency, and feel more connected to your healthy habits.

Exclusive Prep Tips for Our Valued Subscribers

To further streamline your week and ensure your healthy eating goals are easily met, our cherished subscribers receive an exclusive email delivered directly to their inbox. This special message is packed with step-by-step prep tips specifically tailored for this week’s meal plan. These invaluable insights are meticulously designed to make your meal prep sessions efficient, stress-free, and incredibly effective, ensuring you have everything perfectly ready for a successful and delicious week of healthy eating. If you’re eager to simplify your prep and enjoy these exclusive benefits, don’t hesitate! Click here to join our email list and start receiving these valuable insights and more directly to your inbox!

Join Our Flourishing Supportive Community

Embarking on and consistently maintaining a healthy lifestyle is undeniably easier and far more enjoyable when you’re part of a vibrant and supportive community. We warmly invite you to join our new, engaging SUPPORTERS group on Facebook. This thriving community is an incredible platform where you can connect with like-minded individuals, generously share your meal planning strategies, gain invaluable tips on efficient meal prep, discuss sustainable healthy habits, and find endless encouragement to stay on track throughout your week. It’s a dedicated space where we uplift each other, share successes and challenges, and celebrate every single step of our collective wellness journeys!

Do you ever have a quick recipe question or find yourself in need of immediate cooking advice? The fastest and most efficient way to get an answer is by joining our dedicated Ask the Fit Foodie group. Our welcoming community and I are always ready and eager to help you overcome any cooking challenges, provide insightful guidance on your meal plan, or simply share some culinary inspiration. Come join us and become an integral part of our growing family of passionate fit foodies!

This Week’s Delicious 21 Day Fix & WW Friendly Meal Plan

Get ready for a week filled with incredible flavors, nourishing ingredients, and effortless healthy eating with our carefully crafted menu. Each recipe is thoughtfully designed to be both incredibly satisfying and perfectly align with your 21 Day Fix container counts and Weight Watchers points. Let’s dive into the delicious details of your breakfast and five dinner meals for the upcoming week!

Breakfast: Cheesy Bacon Breakfast Bites

Kickstart your mornings with these incredibly delicious, high-protein, and wonderfully convenient Cheesy Bacon Breakfast Bites! They are absolutely perfect for meal prepping; you can easily whip up a batch at the beginning of the week and have a nutritious, grab-and-go breakfast every single day. Packed with savory turkey bacon, eggs, and nutrient-rich veggies, these bites ensure you stay full, energized, and on track from your very first meal.

• 21 Day Fix: 1 RED, 1/2 GREEN, 1/2 BLUE (per serving)
• WW Points: Green – 5 points, Blue – 3 points, Purple – 3 points (per serving)
• Recipe makes 6 servings.

Breakfast Groceries:

• 6 free-range organic eggs
• 1/4 cup unsweetened almond milk
• 1/2 onion, finely diced
• 6 slices of lean turkey bacon, cooked and crumbled
• 1 1/2 cups fresh spinach, chopped
• 1 cup mushrooms, sliced
• 1 cup shredded cheddar, feta, or your preferred cheese
• Sea or Himalayan salt, to taste
• Fresh cracked black pepper, to taste
• Coconut oil spray

Monday Dinner: Spaghetti Squash Lasagna

Begin your week with a profoundly cozy and comforting dish that truly feels like an indulgent treat, yet is packed with wholesome, healthy goodness. This Spaghetti Squash Lasagna offers a fantastic low-carb, nutrient-dense alternative to traditional pasta lasagna, utilizing tender strands of baked spaghetti squash as the perfect “noodles.” It’s generously loaded with savory spicy Italian turkey sausage, a rich homemade tomato sauce, and creamy ricotta cheese, making it an instant family favorite that perfectly fits your healthy lifestyle goals.

• 21 Day Fix: 1 1/2 RED, 1/2 BLUE, 1 1/2 GREEN (per serving)
• WW Points: Green – 12 points, Blue – 10 points, Purple – 10 points (per serving)
• Recipe makes 4 servings.

Monday Groceries:

• Olive oil cooking spray
• 1 lb spicy Italian turkey sausage (or ground chicken/turkey with Italian seasoning)
• 1/4 onion, diced
• 2 cloves garlic, minced
• 1 1/4 cup part-skim ricotta cheese
• 1 large egg
• 1 1/2 cups homemade tomato sauce (or a no-sugar-added brand like Rao’s)
• 1 cooked spaghetti squash (yields approximately 4 cups of squash strands)
• 2/3 cup part-skim mozzarella cheese, shredded
• 1 T grated parmesan cheese
• Fresh basil, for garnish
• Salt and pepper, to taste

Tuesday Dinner: Instant Pot Flank Steak Tacos

Your Taco Tuesday just received a significant upgrade with these incredibly flavorful and surprisingly easy-to-prepare Flank Steak Tacos! Utilizing the magic of the Instant Pot, you’ll achieve perfectly tender, juicy steak with minimal effort. Serve them nestled in warm corn tortillas, topped with creamy avocado slices, and our vibrant, zesty Cilantro Lime Slaw. Remember the crucial tip below to make an extra batch of slaw – it’s a brilliant move for Friday’s dinner!

• 21 Day Fix: 1 RED, 2/3 GREEN, 1 YELLOW, 1/2 BLUE, 1/2 TSP (per serving)
• WW Points: Green, Blue, Purple – 7 points (per serving)
• Recipe makes 4 servings.

Pro Tip for Meal Prep: Double the batch of Cilantro Lime Slaw when you prepare it today! The extra portion will serve as a perfect, refreshing side for your Healthy Coconut Shrimp on Friday, significantly saving you time and effort later in the week.

Tuesday Groceries:

• 1 – 1 1/2 lb flank steak
• 2 limes, juiced
• 2 tsp olive oil
• 2 cloves garlic, minced
• 1 tablespoon salt-free taco seasoning
• 1 (10 oz.) can diced tomatoes with green chilies, undrained
• Salt, to taste
• 4 T fresh cilantro, chopped
• 2 cups coleslaw mix (or finely shredded green/purple cabbage)
• 1/4 red onion, thinly sliced
• 1/2 jalapeño, seeded and minced (adjust to your preferred spice level)
• 1–2 tsp maple syrup or honey
• Chili powder (optional, for garnish)
• Corn tortillas
• Avocado, for serving

Wednesday Dinner: Instant Pot Chicken Marsala with Brown Rice

Elevate your mid-week meal with this elegant and surprisingly easy-to-make Instant Pot Chicken Marsala. Succulent chicken thighs are expertly simmered in a rich, deeply savory Marsala wine sauce, brimming with tender mushrooms and aromatic shallots. The result is a truly restaurant-quality dish that you can effortlessly create right in your own kitchen. Serve it alongside fluffy brown rice for a complete, well-rounded, and utterly satisfying meal that’s perfect for impressing guests or enjoying a special dinner at home.

• Chicken – 21 Day Fix: 1 RED, 1/2 GREEN, 1 TSP (per serving)
• WW Points (Chicken): Green, Blue, Purple – 6 points (per serving)
• Chicken recipe makes 4 servings.
• Brown Rice – 21 Day Fix: 1 YELLOW (per 1/2 cup serving)
• WW Points (Brown Rice): Green – 3 points, Blue – 3 points, Purple – ZERO points (per 1/2 cup serving)
• Rice recipe makes varied servings.

Pro Tip for Meal Prep: Take a moment today to cook a slightly larger batch of brown rice than needed for this meal. Having extra ready will ensure you have enough for Friday’s dinner, a simple step that will significantly cut down on your Friday evening prep time and make your week even smoother!

Wednesday Groceries:

• 1–2 pounds chicken thighs (or boneless, skinless chicken tenderloins, if preferred)
• 4 tsp butter or ghee
• Olive oil spray
• 2 cups mushrooms, sliced
• 1 shallot, finely minced
• 3 cloves garlic, minced
• Salt, pepper, and garlic powder, to taste
• 3/4 cup Marsala wine
• 1/2 cup low-sodium chicken stock
• 1 T tapioca starch, corn starch, or rice flour (or substitute with any preferred thickener you have on hand)
• Brown rice, for serving

Thursday Dinner: Sausage and Cauliflower Casserole

For a hearty, wholesome, and incredibly satisfying dish that’s absolutely perfect for a cooler evening, look no further than this delightful Sausage and Cauliflower Casserole. This low-carb, flavor-packed meal brilliantly combines savory lean turkey or chicken sausage with tender roasted cauliflower, creamy ricotta cheese, and fresh, vibrant spinach. It’s a comforting baked dish that’s both wonderfully easy to prepare and remarkably satisfying, making healthy eating feel completely effortless and delicious.

• 21 Day Fix: 1 1/4 RED, 1 GREEN, 1/4 BLUE (per serving)
• WW Points: Green, Blue, Purple – 8 points (per serving)
• Recipe makes 4 servings.

Thursday Groceries:

• 1 large head of cauliflower, chopped into bite-sized florets
• 1 lb spicy turkey or chicken sausage, casings removed
• 1/4 diced onion
• 1 clove of garlic, minced
• 1/3 cup low-sodium chicken broth
• 1 cup part-skim ricotta cheese
• 1–2 cups fresh spinach and/or kale, roughly chopped
• Cooking spray
• 1/3 cup grated Parmesan cheese blend

Friday Dinner: Healthy Coconut Shrimp with Brown Rice & Cilantro Lime Slaw

Celebrate the successful end of your week with a delightful taste of the tropics! These Healthy Coconut Shrimp are expertly baked or air-fried to crispy, golden perfection, offering a truly guilt-free indulgence that satisfies your cravings without compromising your goals. They’re served with a delectable, homemade sweet chili sauce that perfectly balances sweet, savory, and a hint of spice. Pair them with the conveniently leftover brown rice from Wednesday and the refreshing Cilantro Lime Slaw you prepped on Tuesday for a complete, vibrant, and incredibly satisfying meal that feels like a special Friday night treat.

• Shrimp – 21 Day Fix: 1 RED, 1 ORANGE, 1/4 YELLOW (per serving)
• WW Points (Shrimp): Green – 9 points, Blue – 8 points, Purple – 8 points (per serving)
• Shrimp recipe makes 4 servings.
• Brown Rice – 21 Day Fix: 1 YELLOW (per 1/2 cup serving)
• WW Points (Brown Rice): Green – 3 points, Blue – 3 points, Purple – ZERO points (per 1/2 cup serving)
• Rice recipe makes varied servings.
• Slaw – 21 Day Fix: 1 GREEN (per serving)
• WW Points (Slaw): Green, Blue, and Purple – 1 point (per serving)
• Slaw recipe makes 4 servings.

Friday Groceries:

• 1 lb large shrimp (18-20 count), peeled and deveined
• 1/2 cup gluten-free panko breadcrumbs (or whole wheat panko, if not GF)
• 1/2 cup unsweetened shredded coconut
• 4 tsp raw sugar (optional, for extra crispness/sweetness)
• Pinch of salt
• 2 T gluten-free flour (or whole wheat flour, if not GF)
• 1 whole egg + 1 egg white
• Salt, to taste
• Cooking oil spray
• 2 cloves garlic, minced
• 1 T minced or grated fresh ginger
• 5 T white wine vinegar
• 2 T plus 2 tsp maple syrup or honey
• 2 T coconut aminos
• Chili paste (sambal oelek), to taste for desired heat level
• 1 tsp arrowroot or cornstarch (or substitute with any GF flour)

Additional Resources for Your Flourishing Healthy Journey

Whether you’re just embarking on the 21 Day Fix journey or are a seasoned pro seeking fresh insights, these invaluable resources are thoughtfully designed to empower and help you succeed with all your healthy eating goals. Dive in and make the most of your wellness efforts!

• Updated 21 Day Fix Food List: Free Printable – Your comprehensive and easy-to-reference guide to all allowed foods.
• 21 Day Fix Meal Plan Spreadsheet [Self-Calculating!] – Our highly popular, interactive tool for effortless container tracking and planning.
• How to Calculate Container Counts for the 21 Day Fix – Master the system and understand portion control like a true pro.
• 21 Day Fix Snacks: Healthy Snack Ideas – Never run out of delicious, compliant, and satisfying snack options.

Explore More Diverse Meal Plans

Seeking even more variety, different dietary focuses, or a complete 7-day meal plan that includes all meals and snacks? Browse our extensive and ever-growing collection of free meal plans below – there’s something for everyone!

Complete Full Meal Plans (Includes Breakfast, Lunch, Dinner, & Snacks for All Brackets):

• 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}

Recent Ultimate Portion Fix / 21 Day Fix Meal Plans (Focused on Dinners & Breakfast):

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

If this particular 21 Day Fix eating plan doesn’t perfectly align with what you need right now, there’s absolutely no need to worry – we have an extensive array of options awaiting you! Explore our comprehensive archives featuring over 100+ Weekly Meal Plans & Grocery Lists. With such a vast selection, you are guaranteed to find a meal plan that perfectly fits your unique preferences, dietary requirements, and busy schedule!

Wishing you a truly delicious, incredibly healthy, and wonderfully successful week ahead! May your meals be enjoyable, your prep effortless, and your journey to a fit and happy lifestyle be filled with joy and progress.