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Weekly Meal Plan and Grocery List for Diet Success

Nourish Your Autumn: A Delicious & Healthy 21 Day Fix & Weight Watchers Fall Meal Plan

Embrace the cozy flavors of autumn with this week’s 21 Day Fix and Weight Watchers-friendly meal plan! We’ve curated a collection of fall favorites designed to make your week both delicious and effortlessly healthy. Get ready to savor dishes like savory Pumpkin Pasta, hearty Sweet Potato and Black Bean Chili, comforting Zuppa Toscana, decadent Loaded Cauliflower Mash, and a vibrant Butternut Squash Shrimp Sauté. This plan is perfect for anyone looking to stay on track with their wellness goals while enjoying the best of seasonal produce. This post contains affiliate links for products I’m obsessed with, helping me bring you more amazing recipes and meal plans!

Hey, friends and fellow food lovers!

I am absolutely thrilled to unveil this week’s specially crafted meal plan, bursting with the irresistible flavors of the fall season. We’re talking about delicious, nourishing, and comforting dishes that will make you look forward to every meal. Imagine diving into a warm bowl of savory Pumpkin Pasta or a hearty Sweet Potato and Black Bean Chili – these are just a couple of the highlights waiting for you!

Adding to our exciting lineup, I recently shared a video for my absolute favorite side dish: Instant Pot Loaded Cauliflower Mash. You all loved it, and for good reason! It’s a game-changer for satisfying those comfort food cravings without derailing your healthy eating goals, so it was a must-add to this week’s plan.

Now for a little confession… you might notice these recipes are generously loaded with kale and spinach. But please, hear me out before you reach for the skip button! I know many of you might be a little “kale shy,” and that’s perfectly understandable. Leafy greens can sometimes feel a bit intimidating, but I promise you, these particular recipes are fantastic ways to explore the incredible benefits and versatility of kale and spinach without feeling like you’re just eating a plain salad. They are cleverly integrated, adding nutrition and subtle flavor without overpowering the main dish.

If kale truly isn’t your jam, feel absolutely free to swap it out for spinach in any of these recipes. They are largely interchangeable in terms of volume and how they cook down. And if you’re trying to minimize grocery trips or food waste, you can even use kale in the Pumpkin Pasta if you only want to buy one type of green for the week. My ultimate advice? Grab a big bag of whichever green you prefer – kale or spinach – and feel good knowing you’ll use it all up by the end of the week, contributing to less food waste and more nutrient-dense meals!

Meal planning is an essential tool for achieving your health and fitness goals. It eliminates guesswork, reduces stress, and helps you make healthier choices throughout your busy week. This particular plan is not only delicious but also carefully designed to align with both the 21 Day Fix container system and Weight Watchers Freestyle points, making it incredibly versatile for a wide range of wellness journeys. So, dive in, experiment with these amazing fall-inspired dishes, and let me know how it goes. Enjoy!

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To help you make the most of this delicious meal plan, I send out exclusive step-by-step prep tips directly to your inbox every week. These tips are designed to streamline your cooking process, save you time, and ensure your meals turn out perfectly. Don’t miss out on these valuable insights that aren’t available anywhere else!

Ready to get organized and make your healthy eating journey even easier? Click here to get on the list and receive my weekly email with all the insider meal prep secrets!

LOOKING FOR FULL WEEKLY MEAL PLANS FOR THE 21 DAY FIX OR ULTIMATE PORTION FIX?

If you’re looking for more comprehensive meal planning resources, I’ve got you covered with a library of full weekly meal plans and grocery lists tailored specifically for the 21 Day Fix and Ultimate Portion Fix programs. These resources provide a complete week of meals, ensuring you stay on track with ease.

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

THIS WEEKLY MEAL PLAN DOESN’T FIT WHAT YOU NEED RIGHT NOW? I’VE GOT YOU COVERED!

Life happens, and sometimes a specific meal plan just doesn’t align with your current needs or preferences. No worries at all! My extensive archives are filled with a variety of meal plans, ensuring there’s always something to suit your taste, schedule, or dietary requirements. Explore over 75 different options!

75+ Weekly Meal Plans & Grocery Lists

Or, try the latest meal plans…

Stay up-to-date with my newest meal plans, featuring fresh recipes and seasonal ingredients. Check out these recent additions for more healthy and delicious inspiration:

Meal Plan & Grocery List {Week of 10/7/19} | 21 Day Fix Meal Plan | Weight Watchers Meal Plan

Meal Plan & Grocery List {Week of 9/30/19} | 21 Day Fix Meal Plan | Weight Watchers Meal Plan

Meal Plan & Grocery List {Week of 9/23/19} | 21 Day Fix Meal Plan | Weight Watchers Meal Plan

Meal Plan & Grocery List {Week of 9/16/19} | 21 Day Fix Meal Plan | Weight Watchers Meal Plan

This week’s 21 Day Fix & Weight Watchers Fall Meal Plan-

Get ready for a week of wholesome, flavorful eating with these autumn-inspired dishes. Each meal is designed to be easy to prepare and perfectly aligned with your health goals.

Monday: Kick off your week with a cozy and satisfying bowl of 21 Day Fix Sweet Potato and Black Bean Chili (Stovetop/Instant Pot). This hearty chili is packed with fiber, protein, and warming spices, making it the perfect comforting meal for a crisp fall evening. Sweet potatoes add natural sweetness and a creamy texture, beautifully balanced by the richness of black beans and savory ground turkey.

21 Day Fix: 1 RED, 1 GREEN, 1 YELLOW, 1/2 TSP, (optional) 1/2 BLUE  (per serving) |  WW Freestyle: 3 points- toppings extra (per serving)

Groceries:

  • olive oil
  • 1 ½ pounds of ground turkey
  • ½ onion
  • 3 cloves of garlic
  • 1 can of black beans
  • 14.5 oz can of fire roasted tomatoes
  • 2 cups of kale
  • 2 med/large sweet potatoes, diced (measure about 4 cups)
  • 2+ cups of chicken stock
  • salt free taco seasoning
  • chili powder
  • salt and pepper
  • cayenne (optional)
  • maple syrup (optional)
  • optional toppings: cheddar cheese, cilantro, chives, avocado

Tuesday: Enjoy a classic and vibrant pairing of Lemon Garlic Baked Chicken with the fan-favorite Instant Pot Loaded Cauliflower Mash (21 Day Fix | 2B Mindset). The chicken is tender, juicy, and infused with bright lemon and pungent garlic, while the cauliflower mash offers a creamy, savory, and surprisingly light alternative to traditional mashed potatoes. It’s a truly satisfying meal that feels indulgent but keeps you on track.

Chicken- 21 Day Fix: 1 RED, 2 TSP (per serving)  |  WW Freestyle: 3 points (per serving)

Cauliflower Mash- 21 Day Fix: 1 GREEN, 1/2 RED, 1/2 BLUE (per serving)  |  WW Freestyle: 5 points (per serving)

Groceries: 

Chicken

  • 1 1/4 lb boneless, skinless chicken thighs
  • olive oil
  • 4 cloves of garlic
  • 1 lemon
  • fresh thyme (can sub dried)
  • maple syrup (can sub honey)
  • red chili flakes
  • salt & pepper

Cauliflower Mash

  • 8 slices of turkey bacon
  • 1 head of cauliflower
  • Parmesan cheese
  • butter
  • salt
  • fresh chives
  • ⅔ cup of shredded cheddar cheese
  • vegetable or chicken broth (can sub water)

Wednesday: Indulge in the rich, creamy goodness of 21 Day Fix Pumpkin Pasta with Spicy Sausage. This dish perfectly captures the essence of autumn with its savory pumpkin puree base, perfectly complemented by flavorful spicy Italian sausage. The addition of leafy greens (spinach or kale) makes it a well-rounded and deeply satisfying meal that’s both hearty and healthy. It’s a fantastic way to enjoy a comforting pasta dish without the guilt.

21 Day Fix: 1.5 YELLOW, 1 RED, 1 GREEN, 1/2 BLUE, 1 tsp (per serving)  |  WW Freestyle: 11 points (per serving)

Groceries: 

  • vegan or clarified butter
  • olive oil
  • 1/2 onion
  • 2 cloves of garlic
  • 1 lb spicy Italian turkey or chicken sausage or use this recipe to make your own
  • 1 can pumpkin puree
  • 1 1/2 cups of chicken broth
  • 1/3 cup of full fat coconut milk (I love So Delicious Culinary Coconut Milk)
  • salt
  • 2 1/2 cups of chopped baby spinach (or sub kale)
  • 1/3 cup of a good quality Parmesan or pecorino romano
  • 3 cups of cooked gluten free or whole grain pasta (2 cups raw for IP)

Thursday: Warm up with a bowl of 21 Day Fix Zuppa Toscana (Instant Pot/ Stove Top), a healthy twist on a classic favorite. This comforting soup features spicy chicken or turkey sausage, tender baby potatoes, fresh kale, and a creamy coconut milk broth. It’s incredibly flavorful, satisfying, and perfect for a chilly evening, offering all the robust taste you crave in a lightened-up version.

21 Day Fix: 1 RED, 1 YELLOW, 2/3 GREEN, 1/6-1/3 BLUE (per serving)  |  WW Freestyle: 7 points (per serving)

Groceries:

  • olive oil
  • 1 1/3 lb spicy chicken or turkey sausage or make your own
  • 1/2 of a large onion
  • 3 cloves of garlic
  • 3 cups baby potatoes (I left the skin on)
  • 1/2 cup of roasted red peppers
  • 4 cups of organic, low sodium chicken stock (can sub broth)
  • 3 cups of chopped kale
  • 1/3 – 2/3 cup of full fat coconut milk (I used 2/3 cup)
  • salt
  • crushed red pepper
  • (optional) fresh basil

Friday: Wrap up your week with the vibrant and incredibly flavorful Easy Shrimp, Kale, and Butternut Squash Saute {21 Day Fix}. This quick and easy sauté combines succulent shrimp with nutrient-dense kale and sweet, earthy butternut squash, all brought together with a squeeze of fresh lemon and a hint of red pepper flakes for a subtle kick. It’s a light yet satisfying meal that’s perfect for a weekend kick-off.

21 Day Fix: 1 RED, 2+GREEN, 1 TSP (per serving)  |  WW Freestyle: 2 points (per serving)

Tip: To simplify your grocery list and prep, you can easily substitute sweet potato for the butternut squash in this recipe. Just be sure to adjust your 21 Day Fix containers or WW points accordingly to stay on track!

Groceries:

  • Cooking spray
  • olive oil
  • 1/2 red onion
  • 1 butternut squash, chopped (or buy the already chopped kind!!  Or swap out with a sweet potato!)
  • 2 cups of chopped kale
  • 12 oz of shrimp
  • 2 cloves of garlic
  • Salt & Pepper
  • 1 lemon
  • Crushed red pepper

Printable Grocery List

For your convenience, a printable grocery list is available to help you easily shop for all the ingredients needed for this week’s delicious and healthy meals. Planning your shopping ahead of time not only saves you time but also helps you stick to your budget and avoid impulse purchases. Happy cooking!