featured 17149

Weekly Meal Plan and Grocery List for Healthy Living

Transform Your Fall Eating: 21 Day Fix Meal Plan with WW Points & Freezer Prep Tips

Embrace the crisp autumn air and transition to healthier eating with our specially curated 21 Day Fix Meal Plan. This plan features five delicious dinners, a hearty breakfast, and a convenient lunch suggestion, all perfect for cooler weather. Designed for maximum efficiency, it includes Weight Watchers (WW) points, a printable grocery list, and a versatile meal planning spreadsheet to keep you organized. Get ready to nourish your body and delight your taste buds this fall! This post contains affiliate links for products I’m obsessed with, which means I may earn a small commission if you make a purchase through them, at no extra cost to you.

Hey fitness friends! The response to our recent email has been absolutely incredible, and I’m bursting with excitement to kick off our new 21 Day Healthy Eating Challenge! Your enthusiasm and positive energy mean the world to me, especially since I’m right here in the trenches with you, striving for healthier habits. If you’re new or just need a quick refresher, here’s what our community challenge is all about:

Join the 21 Day Healthy Eating Challenge!

We’re embarking on 21 days of committed, healthy eating, and we would absolutely love for you to join us! Whether you’re a seasoned follower of the 21 Day Fix, tracking your progress with Weight Watchers, or simply looking to make more mindful food choices for a month, this challenge is for you. The core of our challenge lies in daily posting for accountability – sharing your meals, struggles, and triumphs with a supportive community. It’s a powerful way to stay motivated and build lasting habits.

  • Follow the 21 Day Fix program for structured nutrition.
  • Integrate your Weight Watchers journey with our meal suggestions.
  • Commit to making better food choices and posting daily for unwavering accountability.
  • Join our exclusive FB Supporters Group for less than $5 (paid monthly, cancel anytime) for an even deeper dive into support and resources.

Exclusive Benefits for Supporters Group Members

Becoming a part of our intimate Facebook Supporters Group elevates your healthy eating journey with a host of additional perks designed to make your life easier and your progress more enjoyable. Beyond the daily accountability, you’ll gain access to tools and support that truly make a difference:

  • Weekly Itemized Grocery List: No more guesswork at the supermarket! Receive a detailed list that streamlines your shopping and ensures you have all the ingredients for success.
  • A Smaller, More Personal Community: Connect with an amazing group of like-minded Confessions readers in a more intimate setting, fostering stronger bonds and shared experiences.
  • Live Videos & Q&A Sessions: Participate in live sessions where I share tips, answer your burning questions, and offer real-time motivation and guidance.
  • Quick and Easy Access to Answers: Have a recipe question or need advice? Our group provides a fast and efficient way to get your questions answered directly.
  • Sneak Peeks of New Recipes: Be among the first to discover and try upcoming delicious and healthy recipes before they’re released to the public!

Mastering Meal Prep and Freezer Prep for a Stress-Free Week

Alright, let’s talk about the heart of staying on track: smart meal prep and leveraging your freezer! This week’s meal plan is another fantastic opportunity to get ahead and stock your freezer with wholesome, ready-to-eat meals. Freezer prep is a game-changer for busy individuals, ensuring you always have healthy options at your fingertips, preventing those last-minute unhealthy choices.

On my personal list to get into the freezer this week are some of my all-time favorites:

  • Leftovers from my Instant Pot Low Carb Stuffed Pepper Soup: This recipe is a true crowd-pleaser and makes a generous batch. I always ensure I set aside a couple of lunch-sized portions for myself. It reheats beautifully and offers a comforting, veggie-packed meal when I need it most.
  • Doubling the Sloppy Joe Stuffed Sweet Potatoes: Not only will I be preparing a double batch of the sloppy joe filling, but I’ll also be baking and freezing extra sweet potatoes. This strategic prep means quick lunches or super speedy dinners are just a defrost away. The combination of savory sloppy joe and sweet, tender potato is simply irresistible.
  • Freezer Friendly Instant Pot Brown Rice: Having pre-portioned sides of brown rice is a lifesaver for balancing any meal. I love freezing mine in Souper Cubes for perfect single servings. It’s incredibly easy to make a large batch in your Instant Pot and then have a healthy carbohydrate ready whenever you need it.

Feeling ambitious and ready to dive deeper into the world of freezer meals? Check out my popular FREEZER PREP VIDEO, which has garnered over 2,000 views on my YouTube Channel! Give it a peek and learn how to prep FOUR easy freezer meals this weekend. Don’t forget to subscribe to my channel to access even more helpful videos and healthy cooking inspiration!

Your Ultimate Meal Planning Toolkit for Success

To ensure your week runs smoothly and you stay on track with your healthy eating goals, I’ve loaded all five dinners and a breakfast suggestion into a user-friendly *7-day template* meal planning spreadsheet, ready for you to customize. Simply add in your preferred lunches and snacks, and you’re good to go. The beauty of this spreadsheet is its flexibility: if you need to swap out ingredients or aren’t following the plan precisely, no problem! The container counts will auto-adjust to reflect your changes, making it incredibly adaptive to your needs.

For those who appreciate the tactile experience of pen and paper, I’ve also created a 21 Day Fix Meal Planner PDF. This printable tool is fantastic for visually tracking your container usage and water intake throughout the day. It’s a simple yet highly effective way to stay mindful and accountable with your daily nutrition. You’ll be amazed at how helpful it is!

And if you’re following the 2B Mindset program, I’ve got you covered too! I’ve developed a specialized 2B Mindset spreadsheet tracking tool designed specifically for recording your meals within that framework. It’s straightforward, yet incredibly beneficial for electronically tracking your food and getting a quick, clear overview of your week. To use it, simply click the link, make a copy when prompted, and save it to your computer (note: it works best on a computer, not a phone). Then, you can begin your daily or weekly tracking with ease!

Remember, consistency is key, and these tools are here to simplify your journey to healthier eating. For email subscribers, keep an eye on your inbox, as I send out exclusive, step-by-step prep tips that complement these meal plans!

Dive Into This Week’s Delicious and Healthy Fall Meal Plan

This week’s 21 Day Fix and WW meal plan is packed with comforting, flavorful, and incredibly healthy options perfect for the cooler weather. We’ve focused on dishes that are not only delicious but also align perfectly with your nutrition goals. Get ready to enjoy a fantastic array of meals that will keep you satisfied and energized!

Meal Plan & Grocery List {Week of 10/11/21}

This 21 Day Fix Meal Plan offers five delicious dinners, a healthy breakfast, and a versatile lunch suggestion, all perfect for autumn. It comes complete with WW points, a printable grocery list, and a helpful meal planning spreadsheet.

Breakfast: Healthy Pumpkin Oatmeal Banana Bread

Kick off your day with a slice of this incredibly moist and flavorful Pumpkin Oatmeal Banana Bread. It’s a perfect fall-inspired breakfast that’s easy to make ahead, packed with wholesome ingredients, and satisfyingly sweet without being overly indulgent. Enjoy it with a side of turkey bacon or eggs for added protein.

21 Day Fix: 3/4 YELLOW, 1/2 PURPLE, 2 sweetener TSP (per serving) | WW: Green – 3 points, Blue – 2 points, Purple – 0 points (per serving) | [Recipe makes 8 servings]

Groceries:

  • 2 cups Bob’s Red Mill Gluten-free Old Fashioned Oats
  • 1/3 cup honey or maple syrup
  • 2 eggs
  • 2 small or 1 1/2 large ripe bananas
  • 2/3 cup pumpkin puree
  • unsweetened vanilla almond milk (can sub whatever milk you have)
  • vanilla extract
  • gluten-free baking soda
  • salt
  • ground cinnamon
  • pumpkin pie spice
  • turkey bacon or eggs (for serving)

Monday: Instant Pot Low Carb Stuffed Pepper Soup

This Instant Pot Low Carb Stuffed Pepper Soup is the perfect hearty and healthy meal to start your week. It captures all the delicious flavors of classic stuffed peppers in a comforting, easy-to-make soup. Plus, it’s excellent for meal prep, yielding leftovers you can freeze for later!

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

Groceries:

  • olive oil cooking spray
  • 1 lb spicy Italian turkey sausage (or sub sweet)
  • 1 onion
  • 2 bell peppers
  • 2 cloves of garlic
  • 2 cups of cauliflower rice
  • 1 (14oz) can of fire roasted diced tomatoes
  • 1 (14oz) can of tomato sauce
  • 3 cups of low sodium organic chicken broth or stock
  • dried basil
  • dried oregano
  • (optional) shredded cheddar cheese

Tuesday: Healthy Buffalo Chicken Taquitos with raw carrots and celery

Spice up your Tuesday with these Healthy Buffalo Chicken Taquitos! Prepared easily in your Instant Pot or air fryer, they offer that satisfying crunch and bold flavor you crave, without the guilt. Serve them alongside crisp raw carrots and celery for a refreshing complement.

21 Day Fix: 1/2 RED, 1 YELLOW, 1/3 BLUE, 1 ORANGE (per 2 taquitos w/ dressing) | WW: Green – 8 points, Blue – 6 points, Purple – 6 points (per 2 taquitos w/ dressing) | [Recipe makes 6 servings]

Groceries:

  • salt, pepper, garlic powder
  • 1 lb of boneless chicken breast tenders
  • 1 1/3 cup 2% greek yogurt (fat free for WW)
  • 1/2 cup small curd cottage cheese
  • 1/3 cup of shredded cheddar
  • 2/3 cup of blue cheese
  • hot sauce (I use Franks)
  • 1/2 T chopped green onion (optional)
  • 12 corn tortillas (or sub flour for easier rolling)
  • carrots and celery sticks
  • 1 Tbsp mayonnaise
  • 1 lemon
  • 1 Tbsp white wine vinegar

Wednesday: Instant Pot Asian Pork Tenderloin

Enjoy a succulent and flavorful Instant Pot Asian Pork Tenderloin for your mid-week meal. This dish is incredibly tender, infused with delicious Asian-inspired flavors, and comes together quickly, making it a perfect healthy dinner option for busy evenings.

21 Day Fix: 1 RED, 1/2 TSP (per serving) | WW: Green, Blue, Purple – 10 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • 1 (1.5 lb) pork tenderloin
  • 1/4 cup of honey
  • 1/3 cup of coconut aminos
  • 1 T tomato paste
  • 2 tsp coconut oil
  • sea salt
  • 2 cloves of garlic
  • 1 T fresh ginger
  • crushed red pepper
  • 2 tsp rice flour (or sub favorite thickener)

Wednesday sides: Instant Pot Brown Rice and green beans

Accompany your pork tenderloin with perfectly cooked Instant Pot Brown Rice and a vibrant side of green beans. This easy and nutritious pairing ensures a balanced meal, providing essential fiber and vitamins. Plus, brown rice is an excellent freezer-friendly staple!

21 Day Fix: 1 YELLOW (per serving) | WW: Green – 3 points, Blue – 3 points, Purple – ZERO points (per serving) | [Recipe makes varied servings]

Groceries:

  • cooking oil spray
  • brown rice
  • Green beans

Thursday: Lazy Zucchini Enchilada Skillet

Indulge in the vibrant flavors of Mexico with this Lazy Zucchini Enchilada Skillet. It’s a fantastic one-pan meal that’s quick to prepare, packed with lean protein and veggies, and offers all the comfort of traditional enchiladas without the extra work. A perfect, healthy solution for a busy Thursday!

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

Groceries:

  • 1 (8oz) can of tomato sauce
  • dried oregano
  • ground cumin
  • garlic powder
  • onion powder
  • chili powder
  • olive oil
  • olive oil cooking spray
  • 1 lb lean ground turkey, chicken, or beef
  • 1/4 diced red onion
  • 3 cups of zucchini
  • 2 cloves of garlic
  • 1 cup of cottage cheese (I use the 2% one)
  • 3 T of plain Greek yogurt
  • 1 1/3 cup of shredded sharp cheddar
  • garlic powder
  • salt and pepper
  • cilantro

Friday: Sloppy Joe Stuffed Sweet Potatoes

Wrap up your week with these comforting and nutritious Sloppy Joe Stuffed Sweet Potatoes. This recipe transforms a classic favorite into a healthier, balanced meal, perfect for a cozy Friday night. The combination of savory sloppy joe mix and sweet baked potato is simply divine and incredibly satisfying.

21 Day Fix: 1 RED, 1 GREEN, 1 YELLOW, optional 1/2 BLUE (per serving) | WW: Green – 6 points, Blue – 5 points, Purple – 3 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • 2 baked sweet potatoes
  • 1 lb lean ground turkey or beef
  • 1/4 onion
  • 1 green pepper
  • 1 clove garlic
  • chili powder
  • cumin
  • honey
  • 1 (14 oz) can of diced tomatoes
  • 1 (6 oz) can of tomato paste
  • (Optional) shredded cheddar cheese

Additional Resources for Your Healthy Eating Journey

Beyond this week’s plan, I’ve got you covered with a wealth of resources to support your 21 Day Fix journey and general healthy eating. Dive deeper into meal planning, container tracking, and finding delicious snacks with these invaluable links:

Connect with The Fit Foodie Community

Have a quick recipe question or need some instant advice? The fastest way to get an answer and connect with an amazing group of fellow healthy eaters is in my Ask the Fit Foodie group – come join us! It’s a vibrant, supportive space where you can share ideas, ask questions, and celebrate your progress.

Explore More 21 DF | Ultimate Portion Fix Resources

Take your meal planning and understanding of the Ultimate Portion Fix to the next level with these essential guides:

  • Updated 21 Day Fix Food List; Free Printable: Your comprehensive guide to what to eat.
  • 21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]: The ultimate tool for effortless planning.
  • How to Calculate Container Counts for the 21 Day Fix: Demystify your portion sizes.
  • 21 Day Fix Snacks | Healthy Snack Ideas: Fuel your body deliciously between meals.

Looking for More Complete Meal Plans?

If you’re seeking a full week of pre-planned meals, I offer ten *free* complete meal plans that cover all meals and container brackets. These are perfect for jumpstarting your journey or simply trying something new:

  • 21 Day Fix Meal Plan Vol. 10 {All Meals | All Brackets | Free Printables}
  • 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 Portion Fix Meal Plan…

Keep your meal rotation fresh with these recently published meal plans, offering a variety of flavors and strategies:

  • Meal Plan & Grocery List {Week of 10/4/21} | 21 Day Fix Meal Plan | WW Meal Plan
  • Meal Plan & Grocery List {Week of 9/20/21} | 21 Day Fix Meal Plan | WW Meal Plan
  • Meal Plan & Grocery List {Week of 9/13/21} | 21 Day Fix Meal Plan | WW Meal Plan
  • Meal Plan & Grocery List {Week of 9/6/21} | 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!

Don’t worry if this specific plan isn’t quite what you’re looking for! My extensive archives are filled with over 100+ Weekly Meal Plans & Grocery Lists. You’re sure to find something that perfectly suits your current dietary needs and preferences.

Don’t Forget to Check Your Inbox!

For an extra boost to your meal prepping success, I send out exclusive step-by-step prep tips for these meal plans directly to my weekly email subscribers! These insider tips can significantly streamline your cooking process. Click to get on the list and never miss out on valuable advice!

Have a delicious and successful week of healthy eating!