Effortless Healthy Eating: Instant Pot, Stove Top & Slow Cooker Meal Plan for 2B Mindset, 21 Day Fix & Weight Watchers

Embrace the ease of cooking without heating up your kitchen! This comprehensive meal plan offers delicious, healthy dinners prepared with your Instant Pot, Stove Top, or Slow Cooker, making it incredibly versatile for any kitchen setup. Perfectly tailored for those following the 2B Mindset, 21 Day Fix, Ultimate Portion Fix, or Weight Watchers programs, this plan simplifies healthy eating with flavor and convenience. This post contains affiliate links for products I love and use regularly.

**Originally published on July 15, 2018, this beloved meal plan has been recently updated! I’ve added precise 21 Day Fix container counts and Weight Watchers points directly into the plan, along with fresh prep tips in my weekly email. My goal is to make healthy meal planning even easier and more enjoyable for you. I hope you love these enhancements!**

My Journey to Consistent Meal Planning & Fitness

Confession time: While I’ve always advocated for it, my own meal planning consistency has had its ups and downs lately. Sometimes, life just gets in the way, and grabbing a quick salad (or, let’s be honest, those amazing fries!) by the pool seems like the most logical option. We all have those moments, right? The key is to get back on track, and that’s exactly what this meal plan helps me do, and I’m thrilled to share it with you.

On the flip side, my workout routine has been incredibly consistent, which I’m proud of! The new 21 Day Fix Real Time and 21 Day Fix Extreme Real Time workouts available on Beachbody On Demand (BOD) have been a game-changer. The daily variety keeps me engaged and motivated. Currently, I’m following a hybrid of these two powerful programs using a 4-week calendar I designed. If you’re looking for a fresh fitness challenge, I’d love for you to join me and tackle these dynamic workouts together!

Why Choose a Multi-Method Meal Plan? Instant Pot, Stove Top, or Slow Cooker Freedom

As much as I love my workouts, I also know that solid nutrition is the foundation of any health journey. That’s why I’m excited to share my latest meal plan. I, too, sometimes need a little extra help and inspiration in the kitchen! Given how incredibly hot it’s been lately, my Instant Pot has become my best friend. There’s truly no need to heat up the entire kitchen when you can whip up a delicious meal in minutes with a pressure cooker.

But what if you don’t have an Instant Pot? No worries at all! This meal plan is designed with maximum flexibility in mind. Every single recipe includes alternative directions for both the stovetop and the slow cooker (often called a Crock-Pot). This means you can choose the cooking method that best suits your equipment, schedule, and personal preference for each meal. Whether you crave the speed of the Instant Pot, the hands-off convenience of a slow cooker, or the traditional approach of the stovetop, you’re covered. Stay cool, eat well, and enjoy these amazing meals!

Tailored for Your Health Journey: 2B Mindset, 21 Day Fix, Ultimate Portion Fix, and Weight Watchers

One of the best aspects of this meal plan is its adaptability across various popular health and wellness programs. If you’re following the 2B Mindset, you’ll appreciate the emphasis on satisfying protein and plenty of non-starchy vegetables, helping you hit your “Veggies First” and “Water First” goals effortlessly. The recipes are naturally aligned with its principles of mindful eating and balancing your plate.

For those on the 21 Day Fix or Ultimate Portion Fix, each meal comes with clear, easy-to-understand container counts. This takes the guesswork out of portioning, ensuring you stay within your targets for reds, greens, blues, and teaspoons. The plan makes it simple to visualize and measure your food, helping you achieve your fitness and nutrition goals.

And if you’re a member of the Weight Watchers community, you’ll find the Freestyle points thoughtfully calculated for each dish. This allows for straightforward tracking, empowering you to make smart choices while enjoying flavorful, satisfying meals that fit seamlessly into your daily points budget. This meal plan truly offers a holistic approach to healthy eating, supporting diverse wellness philosophies.

Looking for FULL weekly meal plans for the 21 Day Fix or Ultimate Portion Fix?

Dive into these comprehensive resources for even more healthy meal inspiration:

21 Day Fix Full Meal Plan & Grocery List {52} Jan-YOU-ary 5-Day Full Meal Plan | Printable – Kickstart your year with healthy habits!
21 Day Fix Full Meal Plan & Grocery List {60} Instant Pot 5-Day Full Meal Plan | Ultimate Portion Fix Meal Plan | Printable – More Instant Pot goodness for simplified meal prep.

This Week’s Healthy & Versatile Meal Plan

Get ready for a week of delicious, health-conscious meals that you can customize to your preferred cooking method!

Monday: Easy 21 Day Fix Chicken Veggie Soup {Stovetop, Instant Pot, Slow Cooker}

Start your week with a comforting yet light and nutrient-packed soup. This versatile chicken and vegetable soup is perfect for a healthy reset and incredibly easy to make using any of your favorite cooking appliances. It’s packed with fresh veggies and lean protein, making it a satisfying and guilt-free choice.

21 Day Fix: 1 RED, 2 GREEN, 1/2 BLUE (optional) (per serving) | WW Freestyle: 0 points (per serving) – [Don’t forget to count your cheese, if using]

Tip: For easy portioning, use your RED container to measure chicken after cooking. Then, load up your bowl with colorful veggies and broth using your GREEN container. For an optional flavor boost, top with 1/2 BLUE container of grated Parmesan cheese.

Groceries:

carrots
celery
onion
fresh garlic
zucchini
green beans
spinach
organic, low sodium vegetable or chicken stock
diced tomatoes
chicken breasts
Himalayan salt
Parmesan cheese
Olive oil cooking spray

Tuesday: 2B Mindset Cauliflower Taco Salads

Taco Tuesday gets a healthy and flavorful upgrade with these cauliflower taco salads! This recipe features a delicious ground meat and cauliflower rice mixture, ensuring you get your protein and plenty of fiber-rich veggies. It’s an incredibly satisfying meal that feels indulgent while staying perfectly on plan.

21 Day Fix: 1 RED, 1 GREEN, plus taco salad fixings (per serving) | WW Freestyle: 0 points plus taco salad fixings (per serving)

Tip: For a family-friendly option, serve the taco meat and cauliflower rice mixture with some tortillas for the kids to make traditional tacos. Adults can enjoy a vibrant taco salad bowl, customizing with their favorite fresh toppings like bell peppers, red cabbage, and a dollop of plain Greek yogurt for a creamy finish.

Groceries:

ground meat of your choice (lean ground beef or turkey works great!)
cauliflower rice (fresh or frozen for convenience)
low sodium tomato sauce
salt free taco seasoning (click for recipe)
taco salad fixings: chopped romaine, bell peppers, red cabbage, fresh pico, shredded cheddar, guacamole, plain Greek yogurt with lime

Wednesday: Buffalo Chicken Chili (Stovetop) or Buffalo Chicken Chili (Instant Pot)

Warm up your mid-week with a kick! This Buffalo Chicken Chili is bursting with spicy, savory flavors and comes with options for both stovetop and Instant Pot cooking. It’s a hearty and comforting meal, perfect for satisfying your cravings while staying true to your healthy eating goals. The chili features lean ground chicken and plenty of veggies, making it a wholesome choice.

21 Day Fix: 1 RED, 1 GREEN, 1/4 BLUE (per serving) | WW Freestyle: 8 points WITH topping (per serving)

Tip: Boost your veggie intake even further by stirring in some fresh spinach or cauliflower rice directly into your bowl before serving. Top with a dollop of plain Greek yogurt and a sprinkle of blue cheese crumbles for that authentic buffalo flavor without overdoing it.

Groceries:

carrots
celery
fresh garlic
onion
ground chicken
can of diced tomatoes
chili powder
hot sauce
plain Greek yogurt
blue cheese crumbles
olive oil cooking spray
chives

Thursday: Asian Pork Tenderloin

Enjoy an elegant yet simple meal with this flavorful Asian Pork Tenderloin. Marinated and cooked to perfection, this dish offers a delightful balance of sweet, savory, and slightly spicy notes. Pork tenderloin is a lean protein choice, making this a fantastic healthy dinner option that feels gourmet but is surprisingly easy to prepare.

21 Day Fix: 1 RED, 1/2 TSP (per serving) | WW Freestyle: 8 points (per serving)

Tip: This Asian Pork Tenderloin pairs beautifully with a variety of healthy sides. Consider serving it alongside fluffy cauliflower rice for a low-carb option, steamed green beans, crisp sugar snap peas, or tender roasted carrots to complete your meal and add extra greens.

Groceries:

pork tenderloin
honey
coconut aminos (or sub low sodium soy sauce for a similar flavor profile)
tomato paste
coconut oil
sea salt
fresh garlic
fresh ginger
a dash of crushed red pepper (adjust to your spice preference)
rice flour (sub arrowroot or tapioca for paleo-friendly alternative)

Friday: Instant Pot Balsamic Chicken {21 Day Fix} or Slow Cooker Balsamic Chicken

End your week with a burst of Italian-inspired flavor! This Balsamic Chicken recipe is wonderfully tender and tangy, making for a perfect Friday night dinner. Whether you opt for the quick Instant Pot method or the convenient slow cooker, you’ll be treated to a delicious and healthy meal that’s easy to prepare. It’s a fantastic way to enjoy a restaurant-quality dish right at home.

21 Day Fix: 1 RED, 1/2 GREEN (per serving) [plus more GREEN if you use zoodles] | WW Freestyle: 2 points (per serving) [with or without zoodles]

Tip: I absolutely love serving both versions of this Balsamic Chicken over fresh zucchini noodles (zoodles)! It’s a light, refreshing, and low-carb way to enjoy the delicious sauce, adding extra vegetables to your meal without heavy pasta.

Groceries:

boneless, skinless chicken breast
diced or crushed tomatoes (I love it with either consistency!)
red onion
fresh garlic
balsamic vinegar
fresh basil
dried oregano
garlic powder
zucchini for zoodles

Making the Most of Your Meal Prep & Grocery List

To truly streamline your week, consider dedicating a small amount of time to meal prep. On a Sunday afternoon, you could:

Chop vegetables: Prepare all the carrots, celery, onions, and garlic needed for the week’s recipes. Store them in airtight containers in the fridge.
Batch cook grains: If you plan to serve any of these dishes with brown rice or quinoa (remember to account for your program’s guidelines!), cook a large batch at the beginning of the week.
Pre-measure spices: Create small baggies or containers with the pre-measured spice blends for each recipe.
Review your grocery list: Before heading to the store, double-check your pantry staples to avoid unnecessary purchases. Buy fresh produce in season for the best flavor and value.

These simple steps can significantly reduce your cooking time on busy weeknights, making healthy eating a sustainable habit rather than a chore.

What is the difference between the 21 Day Fix and 2B Mindset?

It’s a common question, and understanding the nuances between these two popular Beachbody programs can help you choose the best path for your personal goals. While both promote healthy eating and improved wellness, they approach it from different angles.

21 Day Fix (and Ultimate Portion Fix): This program focuses on portion control using color-coded containers. Each container represents a specific food group (e.g., green for vegetables, red for protein), and your daily allowance is based on your calorie bracket. It emphasizes clean eating, daily workouts, and a structured approach to meal planning. It’s ideal for those who thrive with clear guidelines and visual aids for portioning.
2B Mindset: This program, on the other hand, is less about strict portion sizes and more about mindful eating, balancing your plate, and understanding your relationship with food. It encourages “Veggies First,” “Water First,” and categorizing foods as “Fibers, Proteins, or Accessories.” There are no containers, and it doesn’t require workouts, although exercise is encouraged. It’s perfect for those who prefer a more flexible approach, want to improve their mindset around food, or travel frequently.

This meal plan beautifully bridges both philosophies by providing container counts for the Fix programs and naturally aligning with the plate-based approach of 2B Mindset. For a more detailed breakdown and my personal opinion on which might be right for you, check out my in-depth post: 2B Mindset Versus the 21 Day Fix | Is the 2B Mindset Right for You?

Looking for more 2B Mindset meal plans and recipes? Check these out!

If you’re loving the 2B Mindset approach or simply seeking more healthy, versatile meal ideas, I have a treasure trove of resources for you:

The Ultimate 2B Mindset Recipe Round Up – A comprehensive collection of delicious recipes.
2B Mindset Meal Plans & Grocery List Roundup | Weekly Dinner Plan Roundup – Five weeks of meal inspiration at your fingertips.
21 Day Fix Meal Plan & Grocery List {Week of 7/15/19} Low Carb, No Yellow | 2B Mindset Meal Plan | Weight Watchers Meal Plan | Ultimate Portion Fix Meal Plan – Another fantastic plan with multiple program compatibility.
Healthy Instant Pot Meal Plan & Grocery List Round Up | 21 Day Fix | 2B Mindset – More Instant Pot-focused meals.
21 Day Fix Meal Plan & Grocery List {44} More “No Yellow Meals” | 2B Mindset Meal Plan – Great for those looking to reduce carb intake.
21 Day Fix Meal Plan & Grocery List {43} Back to School | 2B Mindset Meal Plan – Perfect for busy school seasons.
21 Day Fix Meal Plan & Grocery List {42} No Yellow Dinners Week 3 | 2B Mindset Meal Plan – More low-carb, high-veggie options.

Printable Grocery List

To make your meal prep even simpler, don’t forget to grab the printable grocery list that accompanies this plan. It’s designed to help you quickly gather all the ingredients you’ll need for a week of delicious, healthy meals. Happy cooking, and here’s to a week of effortless, nutritious eating!