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Weekly Meal Plan and Shopping List: 21 Day Fix and WW Friendly

21 Day Fix & WW Blue Meal Plan: Easy & Healthy Recipes for a Stress-Free Week

Unlock a week of healthy and delicious eating with our carefully crafted 21 Day Fix and WW Blue meal plan. This plan includes five satisfying dinners and a nutritious breakfast, designed to simplify your meal prep and keep you on track with your wellness goals. We’ve included WW Blue points, a convenient printable grocery list, and a flexible meal planning spreadsheet to make your journey even easier. This post contains affiliate links for products I’m obsessed with.

Food photo collage with a white circle in the middle. There is a black and pink text overlay on the circle - WW | 21 Day Fix | Ultimate Portion Fix | Meal Plan & Grocery List | Week of 7/13/20 | Confessions of a Fit Foodie

Embrace Ease: Meal Planning for Your Busy Life

As life gradually picks up its pace, we’re all looking for ways to navigate renewed activities—whether it’s vacations, sports, or family gatherings—while maintaining our health goals. The shift back to a more active lifestyle, though welcome, often comes with a need for simpler, more efficient routines. It’s easy to feel overwhelmed, and that’s precisely why a well-organized meal plan can be your best ally.

This week’s meal plan is designed to bring a sense of calm and deliciousness to your kitchen, focusing on easy-to-prepare meals that nourish your body and save you precious time. We understand that a few months ago, life moved at a different speed, and the concept of forgetting your wallet (or your grocery list!) is all too real now. That’s why we’ve packed this plan with convenient, flavorful options that fit seamlessly into your schedule.

Seasonal Delights: Fresh Zucchini-Focused Recipes

Making the most of seasonal produce is a cornerstone of healthy eating, and this plan celebrates the versatility of zucchini! You’ll find an abundance of fresh, delicious zucchini-centric recipes perfect for your backyard bounty or your local farmer’s market haul. Don’t miss the newly updated Balsamic Chicken [Instant Pot] (with a Crock Pot version available here), perfectly paired with zoodles for a light yet satisfying meal. For a delightful side, try the yummy 21 Day Fix Three Cheese Zucchini Bake, or whip up the quick, one-skillet wonder: Cheesy Zucchini Taco Skillet {21 Day Fix}!

Your Comprehensive Meal Planning Toolkit

To ensure your week runs smoothly, all five dinners and a breakfast are already loaded into our user-friendly *7-day template* meal planning spreadsheet, available for you here. Simply add your preferred lunches and snacks to complete your week! Remember to make a copy of the spreadsheet before you start editing – this is crucial as you won’t be able to access it otherwise.

Life happens, and we get that. If you find yourself needing to deviate from the plan or can’t source certain ingredients, don’t worry! Our flexible spreadsheet allows you to easily swap out meals. The 21 Day Fix containers will automatically adjust, helping you stay on track effortlessly. This adaptability ensures that your meal plan works for YOU, not the other way around.

Dive into This Week’s Featured Meal Plan!

Breakfast: 21 Day Fix Sausage and Zucchini Quiche {Dairy-free and Gluten-free}

Start your day with a protein-packed and veggie-filled breakfast that’s both satisfying and delicious. This dairy-free and gluten-free quiche is a fantastic way to incorporate more vegetables into your morning routine while enjoying a comforting meal. Prep it once and enjoy it for several days!

21 Day Fix: 1 RED, 1/2 GREEN, 1/4 BLUE, 1/2 TSP (per serving) | [Recipe makes 8 servings]

Tip for FIXers: If you’re following this week’s meal plan as written, consider using almond milk instead of coconut milk in this recipe. This simple swap will help you manage your allotted BLUE container portions, especially with some of the delicious dinners coming up!

Groceries:

  • cooking spray
  • 8 large eggs
  • 1 lb all-natural poultry breakfast sausage – you can also make your own for a custom flavor profile
  • 4 cups of zucchini, finely diced or shredded
  • 1/2 red onion, finely chopped
  • 2/3 cup of full-fat coconut milk (or almond milk as per tip)
  • 1/2 cup of grape tomatoes, halved
  • fresh basil, chopped
  • 4 tsp vegan butter (or sub a good olive oil or ghee for a rich flavor)
  • sprinkle of salt and pepper to taste

Monday: Spice Rubbed Whole Chicken with 21 Day Fix Three Cheese Zucchini Bake

Kick off your week with a hearty and flavorful meal that’s perfect for Sunday prep or a hands-off Monday dinner. The spice-rubbed chicken, cooked to perfection in your Instant Pot or Crock Pot, is incredibly tender and juicy. Paired with the decadent yet healthy Three Cheese Zucchini Bake, you have a balanced meal that feels like a treat but keeps you fully on track.

Chicken – 21 Day Fix: 1 RED (per serving) | WW Blue: 0 (white meat) or 1 (dark meat) points (per serving) | [Recipe makes 6+ servings]

Zucchini Bake – 21 Day Fix: 1 GREEN, 1 BLUE (per serving) | WW Blue: 4 points (per serving) | [Recipe makes 4 servings]

Groceries:

Chicken

  • 1 Whole Chicken – 4 to 5 lbs for a 6-quart Instant Pot and 5-7 lbs for an 8-quart Instant Pot or Crock Pot
  • 1 onion, roughly chopped
  • 1 lemon, quartered
  • paprika
  • cayenne pepper (adjust to your spice preference)
  • onion powder
  • thyme, dried or fresh
  • garlic powder
  • salt, to taste
  • 1 cup chicken broth or water (for Instant Pot method)

Zucchini Bake

  • olive oil spray
  • 4 cups of zucchini, sliced or diced
  • 4 T fresh basil, chopped
  • Italian seasoning
  • garlic powder
  • 2/3 cup of shredded mozzarella cheese, part-skim
  • 1/3 cup shredded Parmesan or Romano cheese
  • 1/3 cup of feta cheese, crumbled
  • salt and fresh ground black pepper to taste
  • dash of crushed red pepper (optional, for a little kick)

Tuesday: Cheesy Zucchini Taco Skillet {21 Day Fix}

Taco Tuesday just got a healthy and incredibly easy upgrade! This one-pan Cheesy Zucchini Taco Skillet is bursting with Mexican-inspired flavors and packed with lean protein and veggies. It’s quick enough for a weeknight and versatile enough to please the whole family. Load it up with your favorite taco toppings for a personalized culinary experience!

21 Day Fix: 1 GREEN, 1 RED, 1/2 BLUE plus toppings (per serving) | WW Blue: 5 points plus toppings (per serving) | [Recipe makes 4 servings]

Groceries:

  • olive oil cooking spray
  • 1 1/2 pounds of extra lean, grass-fed ground sirloin (or ground turkey/chicken for a lighter option)
  • 1/2 onion, chopped
  • 1 bell pepper (any color), diced
  • 2 cups zucchini, diced
  • chili powder or salt-free taco seasoning
  • 1 (14.5 oz) can of diced tomatoes or 1 (10 oz) can diced tomatoes with green chilis (for extra zest)
  • sprinkle of salt and pepper to taste
  • 2/3 cup shredded cheddar or Monterey Jack cheese, part-skim
  • taco toppings – avocado slices, fresh cilantro, extra cheese, a dollop of Greek yogurt, anything goes to customize!

Wednesday: Homemade Hamburger Helper

Indulge in a classic comfort food, reimagined for your healthy lifestyle! Our Homemade Hamburger Helper offers all the nostalgic flavors you love without the processed ingredients. This hearty dish is easy to prepare and uses wholesome ingredients, making it a perfect mid-week meal that satisfies the whole family while keeping you compliant with your eating plan.

21 Day Fix: 1 YELLOW, 3/4 GREEN, 3/4 RED, 1 BLUE (per serving) | WW Blue: 11 points (per serving) | [Recipe makes 6 servings]

Groceries:

  • 1 lb lean ground beef (or ground turkey)
  • 2 cups of gluten-free elbows (or whole wheat pasta)
  • garlic powder
  • dry mustard
  • Himalayan salt, to taste
  • 2 1/4 cups chicken broth or beef broth
  • 4 cups of cauliflower florets – either a small head, chopped, or a bag of frozen florets
  • 2 cups of freshly shredded cheddar cheese (About 1 block), part-skim
  • 2 T pecorino romano (optional, for added depth of flavor)

Thursday: *Updated* Balsamic Chicken [Instant Pot] with Zoodles

Prepare for a burst of savory and sweet flavors with our updated Balsamic Chicken. Cooked quickly in the Instant Pot, this chicken is tender, succulent, and coated in a rich balsamic tomato sauce. Serving it with fresh zoodles (zucchini noodles) keeps the meal light, refreshing, and incredibly healthy. No Instant Pot? No problem! Try the 21 Day Fix Slow Cooker Balsamic Chicken with Zoodles for an equally delicious, hands-off option.

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

Groceries:

  • olive oil cooking spray
  • 1–2 lbs boneless, skinless chicken breast, cut into large chunks or left whole
  • 1 28oz can of diced or crushed tomatoes (I love it with either for different textures!)
  • 1/2 red onion, finely chopped
  • 2 cloves of garlic, minced
  • 1/2 cup balsamic vinegar
  • dried basil
  • dried oregano
  • garlic powder
  • salt, to taste
  • pepper, freshly ground
  • zoodles (pre-made or spiralize your own fresh zucchini)

Friday: 21 Day Fix Salsa Verde Pork with 21 Day Fix Cauliflower Rice with Lime and Cilantro

End your week with a vibrant and zesty meal that requires minimal effort. Our Slow Cooker/Instant Pot Salsa Verde Pork is incredibly tender and flavorful, perfect for stuffing into lettuce wraps or serving over a bed of fluffy cauliflower rice. The light and aromatic Cauliflower Rice with Lime and Cilantro perfectly complements the rich pork, creating a satisfying and healthy Friday night feast.

Pork – 21 Day Fix: 1 RED, 1/2 GREEN plus toppings (per serving) | WW Blue: 3 points plus toppings (per serving) | [Recipe makes 4 servings]

Cauliflower Rice – 21 Day Fix: 1 GREEN, 1/2 TSP (per serving) | WW Blue: 1 point (per serving) | [Recipe makes 4 servings]

Groceries:

Pork

  • 1 (1-1.5 lb) pork tenderloin
  • 1 jar of Salsa Verde (look for one without preservatives and added sugar for the healthiest option)
  • optional toppings: fresh lime wedges, fresh salsa, creamy avocado slices, a sprinkle of cheese, fresh cilantro

Cauliflower Rice

  • 4 cups Cauliflower (about 1 large head), riced
  • 2 tsp olive oil
  • 1–2 cloves of garlic, minced
  • fresh cilantro, chopped
  • 1 lime, juiced and zested
  • sea salt, to taste

Beyond This Week: Explore More Meal Plans!

If this plan sparks your excitement, we have even more resources to keep your healthy eating journey dynamic and delicious! We offer a wealth of additional meal planning options to suit various tastes and needs.

Free Complete Plans: All Meals, All Brackets!

If you’re looking for a full week of meals, including lunches and snacks, we have six FREE complete plans that you can use. These plans are comprehensive, covering all meals and various container brackets for the 21 Day Fix, and include free printables for your convenience:

  • 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}

Don’t Forget to Check Your Inbox!

For exclusive step-by-step prep tips that accompany these meal plans, be sure to sign up for my weekly email! Click to get on the list and receive valuable insights directly to your inbox, making your meal prep even more efficient.

Need More Variety? We’ve Got You Covered!

If this particular 21 Day Fix eating plan doesn’t perfectly fit what you need right now, explore our extensive archives. You’ll find a wide array of options to choose from:

100+ Weekly Meal Plans & Grocery Lists

Or, Try a Recent 21 Day Fix Meal Plan…

Looking for a different selection of recipes? Browse some of our recently featured 21 Day Fix and WW meal plans:

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Simplify Your Journey to Health

Meal planning is a powerful tool for achieving your health and fitness goals. By taking a little time to plan ahead, you can reduce stress, save money, and ensure you’re always fueling your body with delicious, nutritious food. This 21 Day Fix and WW Blue meal plan is designed to be your stepping stone to a week of successful, healthy eating. Embrace the simplicity, enjoy the flavors, and take pride in nourishing yourself and your family.

Happy cooking and happy healthy eating!