Delicious & Healthy 21 Day Fix Fall Meal Plan: Your Guide to Seasonal Eating, WW Friendly Recipes & Effortless Prep

Embrace the cozy flavors of autumn with this thoughtfully crafted 21 Day Fix Meal Plan, designed to make your week of healthy eating both delicious and effortless. This plan includes breakfast and dinner recipes that are perfectly suited for the fall season, along with essential Weight Watchers (WW) points, a convenient printable grocery list, and a helpful meal planning spreadsheet to keep you organized. Get ready to enjoy wholesome, seasonal meals without the stress! This post contains affiliate links for products I’m truly obsessed with, helping you discover my favorite kitchen tools and ingredients.

Hello, healthy food enthusiasts!

What an exciting past week it was, especially with Prime Day(s) offering fantastic opportunities to share my Fit Foodie Amazon favorites! I hope you all snagged some incredible deals and are now eager to put your new kitchen gadgets and healthy ingredients to good use. I truly can’t wait to hear about your culinary adventures! If you haven’t already, I warmly invite you to join our vibrant Ask the Fit Foodie Community on Facebook to share your exciting finds and cooking triumphs.

Amidst all the “Buy Now” clicking and deal hunting, I’ve been diligently working on some fresh and revamped recipes just for you! This week’s meal plan proudly features my delicious Shrimp Scampi with Spaghetti Squash. This gem from our archives has been updated with beautiful new photos and enhanced information to ensure your cooking experience is seamless and enjoyable. It’s a classic for a reason, and now it’s even better!

And for those with a sweet tooth looking for healthy options, my *NEW* Caramel Apple Dip | Caramel Apple Nachos recipe is generating quite a buzz! It’s truly the perfect fall snack, crafted with wholesome pantry ingredients. Speaking of delightful fall treats, if you’re craving another protein-packed snack that utilizes similar ingredients from this week’s plan, you absolutely must whip up some Pumpkin Spice Whipped Ricotta. It’s a fall favorite for a reason, offering both flavor and fuel.

Why Meal Planning Is Your Secret Weapon for Healthy Eating

Before we dive into this week’s delectable plan, let’s talk about the transformative power of meal planning. Are you tired of feeling overwhelmed in the kitchen, or spending precious Sunday hours scrambling to figure out what to cook? Do you find yourself reaching for unhealthy options when hunger strikes because you didn’t plan ahead? If so, you’re not alone, and meal planning is your answer!

Meal planning isn’t just about organizing your food; it’s about reclaiming your time, reducing stress, saving money, and most importantly, consistently making healthier choices. By taking a little time to plan your meals, you eliminate guesswork, streamline grocery shopping, and ensure you have nutritious options readily available throughout the week. This proactive approach significantly boosts your chances of sticking to your health and fitness goals, whether you’re following 21 Day Fix, Weight Watchers, or simply aiming for a balanced diet.

Simplify Your Week with Our Essential Resources

To make your meal planning journey even easier, I highly recommend subscribing to my email list! Each week, I send out an exclusive weekly prep checklist directly to your inbox. This invaluable tool is designed to keep you perfectly organized in the kitchen, night after night, helping you stay on track with your healthy eating habits without feeling overwhelmed.

Ready to jump in? This week’s meal plan is already loaded with five delicious dinners and a satisfying breakfast into a user-friendly *7-day template* meal planning spreadsheet for you right here. All you need to do is incorporate your lunch and your favorite snacks. Important tip: Remember to make a copy of the spreadsheet to your own Google Drive – this is the only way you’ll be able to edit and personalize it!

One of the best features of this spreadsheet is its flexibility. If you can’t follow the meal plan exactly, or if you’re unable to find specific ingredients, that’s completely fine! Simply swap out what you need, and the 21 Day Fix containers will automatically adjust, helping you stay perfectly on track with your portion goals. This adaptability makes healthy eating achievable for everyone, regardless of their schedule or pantry contents.

If you’re more of a pen-and-paper person, I’ve got you covered too! Utilize this handy 21 Day Fix Meal Planner PDF to meticulously track your containers and water intake. Many find that physically writing down their food choices enhances mindfulness and accountability, making it an incredibly helpful tool on your wellness journey.

Your Go-To Guide to Healthy Meal Planning Resources

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

Sometimes, you need a complete, ready-to-go solution for every meal of the day. That’s why I’ve curated a collection of seven comprehensive meal plans, each meticulously designed to cover all meals and cater to all 21 Day Fix calorie brackets. These plans come with free printables to make your life even easier. Dive into these resources for a full week of healthy, delicious, and perfectly portioned eating:

• 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…

If you’re looking for more recent inspiration or different seasonal rotations, explore these Ultimate Portion Fix meal plans. Each one offers a fresh take on healthy eating, complete with grocery lists and valuable tips to keep your wellness journey exciting and sustainable:

• Meal Plan & Grocery List {Week of 10/12/20} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 10/5/20} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 9/28/20} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 9/21/20} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 9/7/20} | 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!

No worries if this specific weekly plan isn’t quite what you’re looking for! My extensive archives are brimming with healthy meal solutions for every preference and season. Explore over 100+ Weekly Meal Plans & Grocery Lists to find the perfect fit for your lifestyle and dietary needs. Whether you’re seeking vegetarian options, quick weeknight dinners, or specific dietary adjustments, you’ll find a wealth of inspiration to keep your healthy eating journey vibrant and engaging.

DON’T FORGET TO CHECK YOUR INBOX!

For an even deeper dive into efficient healthy eating, remember that I send out exclusive, step-by-step prep tips tailored for these meal plans in my weekly email! These insider tips help you get a head start on your cooking, making weeknight dinners a breeze. Don’t miss out on these valuable insights – click to get on the list and transform your kitchen routine!

THIS WEEK’S 21 DAY FIX MEAL PLAN AND WW MEAL PLAN – Fall Flavors Edition

This week’s plan is all about celebrating the rich, comforting flavors of fall while keeping things light, nutritious, and perfectly aligned with 21 Day Fix container counts and Weight Watchers points. From a cozy breakfast to hearty dinners, each recipe is designed for maximum flavor and minimal fuss. Enjoy these healthy, fall-inspired meals!

Breakfast: Healthy Pumpkin Oatmeal Banana Bread

Kick off your mornings with this incredibly moist and flavorful pumpkin oatmeal banana bread. It’s the perfect blend of sweet and savory, packed with whole grains and the comforting spices of autumn. Enjoy it as a grab-and-go breakfast or a satisfying snack that will keep you energized.

21 Day Fix: 1 YELLOW, 1/2 PURPLE (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
• 2/3 cup of mashed ripe bananas (about 2 small or 1 1/2 large ripe bananas)
• 2/3 cup pumpkin puree (not pumpkin pie filling)
• ¼ cup unsweetened vanilla almond milk (or sub whatever milk you have on hand)
• 1 teaspoon vanilla extract
• 1 teaspoon gluten-free baking soda
• salt
• ground cinnamon
• pumpkin pie spice
• optional mix-in: 1/2 cup dairy free chocolate chips (can sub dairy)

Monday: Shrimp Scampi with Spaghetti Squash

Start your week strong with this light yet incredibly flavorful shrimp scampi. Swapping traditional pasta for spaghetti squash significantly reduces carbs while boosting your veggie intake, making it a perfect healthy and satisfying meal. The zesty lemon-garlic sauce perfectly complements the tender shrimp and subtle sweetness of the squash.

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

Groceries:

• 1 medium spaghetti squash
• 1 1/4 lbs of shrimp
• 1 T plus 1 tsp of butter flavored olive oil, butter, vegan butter, or olive oil
• 1 lemon
• 4 cloves garlic
• 1 small shallot
• 2 T fresh Italian parsley
• sea or Himalayan salt
• fresh ground black pepper
• 2/3 cup organic low-sodium chicken broth
• 1 Tbsp Lemon Balsamic Vinegar (optional – you can sub with extra lemon juice or regular balsamic)
• 1/2 slice of gluten free or whole wheat bread, pulsed in blender to make bread crumbs (optional)
• 2/3 cup of good Parmesan cheese

Tuesday: 21 Day Fix Instant Pot Flank Steak Tacos

Taco Tuesday just got a healthy upgrade! These Instant Pot flank steak tacos are bursting with flavor, incredibly tender, and surprisingly quick to prepare thanks to the magic of the Instant Pot. Serve them with a vibrant, refreshing slaw for a balanced and exciting meal that the whole family will love.

21 Day Fix: 2/3 GREEN, 1 YELLOW, 1 RED, 1/2 tsp, optional 1/2 BLUE (per serving) | WW Blue: 8 points (per serving) | [Recipe makes 4 servings]

Meal prep tip: Save some time! You can double the slaw topping and have it on Friday too – it goes great as a side with the BBQ chicken!

Groceries:

• 1 –1 1/2lb flank steak
• 2 limes
• olive oil
• 2 cloves of garlic
• 1 tablespoon of salt-free taco seasoning
• 1 (10 oz.) can of diced tomatoes with green chilies
• salt
• 4 T fresh cilantro
• 2 cups of coleslaw mix (or chop your own cabbage)
• small red onion
• 1 jalapeno
• maple syrup or honey
• chili powder (optional)
• 1 package corn tortillas
• Toppings: avocado, cilantro, plain Greek yogurt

Wednesday: 21 Day Fix Pumpkin Pasta with Spicy Sausage (Gluten Free | Instant Pot Option)

Embrace the heart of fall with this incredibly comforting and creamy pumpkin pasta. The subtle sweetness of pumpkin puree pairs perfectly with spicy Italian sausage, creating a rich and satisfying dish. With options for gluten-free pasta and an Instant Pot method, this recipe is both adaptable and delicious, perfect for a cozy mid-week meal.

21 Day Fix: 1 1/2 YELLOW, 1 GREEN, 1 RED, 1/2 BLUE, 1 TSP (per serving) | WW Blue: 11 points (per serving) | [Recipe makes 4 servings]

Note for FIXers: If following Plan A (lowest calorie bracket), you will need an alternate breakfast on this day, as to not go over your allotted YELLOW containers. Plans B-F will be fine and do not need to adjust.

Groceries:

• 2 tsp vegan or clarified butter
• olive oil
• 1/2 cup diced onion
• 2 cloves of garlic
• 1 lb spicy Italian turkey or chicken sausage or use this recipe to make your own
• 1 cup 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 baby spinach
• 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: Sausage and Cauliflower Casserole {21 Day Fix}

This hearty sausage and cauliflower casserole is a fantastic low-carb, high-protein option that delivers big on flavor and comfort. It’s a perfect way to sneak in extra veggies and enjoy a satisfying meal without compromising your healthy eating goals. Simple to prepare and delicious, it’s a great weeknight dinner solution.

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

Groceries:

• 1 head of cauliflower
• 1 lb spicy turkey or chicken sausage
• 1/4 onion
• 1 clove of garlic
• 1/3 cup of low sodium chicken broth (omit for Instant Pot)
• 1 cup of ricotta cheese
• 1–2 cups Spinach and/or kale
• Cooking spray [I use my EVO]
• 1/3 cup Parmesan cheese blend

Friday: Instant Pot BBQ Chicken [Crock Pot Option] with Delicata Squash Fries [Oven | AirFryer] and/or No Mayo Coleslaw

Round out your week with a crowd-pleasing, healthy BBQ feast! This tender Instant Pot BBQ chicken is sweet, smoky, and incredibly versatile, pairing perfectly with crispy Delicata squash fries and a refreshing, vibrant no-mayo coleslaw. It’s a complete meal that feels indulgent but keeps you firmly on track. Recipes for the coleslaw can be found in the flank steak or BBQ Chicken recipe posts, making it easy to reuse from earlier in the week if you prepped extra!

Chicken – 21 Day Fix: 1 RED, 1 sweetener TSP (per serving) | WW: Green- 5 points, Blue- 4 points, Purple- 4 points (per serving) | [Recipe makes 4 servings]

Squash Fries – 21 Day Fix: 1 GREEN (per serving) | WW Blue: Zero points (per serving) | [Recipe makes 2-3 servings]

Slaw – 21 Day Fix: 1 GREEN, 1 sweetener TSP (per serving) | WW: Green, Blue, and Purple- 1 point (per serving) | [Recipe makes 4 servings]

Note: Feel free to use Instant Pot Maple BBQ Chicken (Slow Cooker Option) recipe as an alternative if you do not want to use the Pot-in-Pot method of cooking.

Groceries for Friday Feast:

Chicken

• 1 –2 pounds of boneless, skinless chicken tenderloins, or chicken breasts cut into smaller strips or chunks
• 6 oz can tomato paste
• 1/4 cup of coconut aminos (or sub low sodium soy sauce)
• pure maple syrup
• apple cider vinegar
• garlic powder
• onion powder
• sea or Himalayan salt and black pepper
• optional – thickener of your choice (arrowroot, tapioca, cornstarch, etc)

Squash Fries

• 1 Delicata Squash (or as many as you want!)
• Olive oil, avocado oil, or coconut oil cooking spray
• Your fav seasoning options: Himalayan or sea salt, garlic powder, parmesan cheese (I usually do 1 T), chili powder/cayenne, cinnamon

Slaw

• 3 T cilantro
• 4 cups of coleslaw mix (or chop your own cabbage)
• 1/4 of a red onion
• ½–1 jalapeno
• maple syrup or honey
• 2 limes
• olive oil
• Sprinkle of salt

I wish you a truly delicious, healthy, and organized week ahead! May your kitchen be filled with the wonderful aromas of fall, and your body nourished with wholesome goodness. Enjoy every bite!