Healthy & Easy Weekly Meal Plan: Smart Prep for a Balanced Week (Week of May 27, 2024)
Welcome to your ultimate guide for a **healthy meal plan** designed to simplify your week! This special edition provides delicious, **easy-to-prep meal ideas** perfect for enjoying over Memorial Day Weekend and beyond. Featuring balanced breakfasts, satisfying lunches, and five distinct dinners, this **weekly meal plan** focuses on minimal effort for maximum flavor, ensuring you navigate your holiday week with ease and nutrition. We’ve even included **21 Day Fix Container counts** and **WW points**, alongside a handy **meal planning spreadsheet** to make your healthy eating journey seamless and achievable.
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Healthy Meal Plan Overview
As we approach a fantastic long weekend, often associated with Memorial Day, I hope you’re ready to embrace some well-deserved relaxation! The forecast here promises beautiful weather, setting the perfect mood for summer. This is an ideal time to get ahead with your **healthy eating goals** by incorporating smart **meal prep** into your holiday plans. Instead of relying on last-minute, less healthy options, you can use this extra time to prepare nutritious, delicious meals that will carry you through the upcoming busy week.
When there’s a little extra time at home, our family often finds joy in baking. If you’re anything like me, then the **Berry Crisp** recipe for breakfast is a wonderful way to utilize that extra time, resulting in a delightful and healthy **meal prep breakfast** option. It’s also a fantastic recipe for getting the kids involved in the kitchen, making healthy eating a fun family activity.
This week’s **healthy meal plan** emphasizes ease and efficiency, designed for those busy days that still require wholesome nourishment. Even with a winding-down feeling, each day remains packed with activities. To ensure you stay on track, I’ve included a couple of helpful shortcuts. For instance, the plan features **Air Fryer Chicken Thighs**, but if your week gets super crazy, feel free to substitute with a store-bought rotisserie chicken for a quick protein boost. Another beloved shortcut involves using pre-sliced mango for the vibrant **Fish Tacos** and the refreshing **Avocado Mango Salad**. Remember, leveraging convenient resources can significantly lighten your load while keeping your meals delicious and balanced. Wishing you a flavorful and effortless week!
Fit Healthy Meal Plans: Your Personalized Meal Planning Solution
Exciting news for all our **healthy meal planning** enthusiasts! We’ve officially launched our brand-new **Meal Planning App** called Fit Healthy Meal Plans. This innovative application is your ultimate tool to transform our **weekly meal plan inspiration** into a fully customized plan that perfectly suits your lifestyle, dietary preferences, and fitness objectives. It’s more than just a planner; it’s a complete game-changer for anyone serious about **healthy eating** and efficient **meal prep**.
The Fit Healthy Meal Plans app allows you to easily adjust servings, swap recipes, track macros, and generate personalized **grocery lists** with just a few taps. Imagine having all your favorite **healthy recipes** at your fingertips, along with the flexibility to adapt them to your specific needs. This level of customization ensures that **healthy eating** is not only achievable but also enjoyable and sustainable.
Click here to read more about the Fit Healthy Meal Plans app and explore all its powerful features. If you have any questions, don’t hesitate to reach out! We’re here to help you make the most of your **healthy meal planning** journey.
Exclusive for App Users: As a token of our appreciation for being an app subscriber, we continue to provide sneak peeks of upcoming recipes a few days before they go live on the blog. Last week, our subscribers enjoyed an early look at the delicious Bourbon Chicken Recipe! You can find this recipe and many more exclusive, **healthy meal ideas** directly on the Fit Healthy Meal Plans app. Join our community of dedicated app users and elevate your **meal prep** game!
About This Weekly Meal Plan
For those who are transitioning from more rigid, full-plan structures to our flexible **weekly meal plans**, let me explain the methodology behind this approach. Each week, our plan meticulously lays out five diverse and satisfying dinners, along with a delicious breakfast option and a versatile lunch suggestion. This design aims to provide a solid foundation for your **healthy eating** while allowing ample room for personal preferences and schedule adjustments.
Our **weekly meal plans** are crafted with flexibility at their core, ensuring they seamlessly integrate into your busy life. Crucially, every recipe and meal suggestion in this plan adheres to the **21 Day Fix container system** and also includes **WW (Weight Watchers) points**. This dual tracking makes it incredibly easy for followers of these popular programs to stay on track with their **portion control** and **fitness goals**.
Beyond specific programs, this **healthy meal plan** is an excellent resource for anyone dedicated to **healthy eating**, mindful **portion control**, prioritizing whole, unprocessed foods, and cultivating a sustainable, healthy lifestyle. We believe that eating well should be enjoyable and straightforward, and this plan is designed to empower you with delicious, nutritious options that support your overall well-being. It’s about building sustainable habits, not just following a strict diet.
Grocery List and Meal Prep Tips for a Smooth Week
To make your week as smooth and stress-free as possible, we provide a comprehensive **grocery list** tailored specifically for this **healthy meal plan**. This invaluable resource ensures you have all the necessary ingredients on hand, minimizing last-minute store runs and allowing for efficient **meal prep**. You can find this detailed **grocery list** conveniently delivered directly to your inbox when you subscribe to our weekly email newsletter.
In addition to the **grocery list**, our weekly email also includes printable **prep tips**. These carefully curated tips are designed to streamline your **meal preparation process**, helping you tackle tasks like chopping vegetables, cooking grains, and marinating proteins in advance. By dedicating a little time to prep over the weekend (like Memorial Day Weekend!), you’ll set yourself up for incredibly smooth, efficient, and **healthy meals** throughout the entire week.
It’s never too late to enhance your **meal planning** experience and gain access to these essential resources. Becoming an email subscriber is completely FREE and unlocks a wealth of tools designed to support your **healthy eating journey**. Just click the link to sign up and start receiving your weekly **healthy meal plan**, **grocery list**, and invaluable **prep tips** today!
For 21 Day FIX | Portion Fix Meal Plan Followers
Dedicated followers of the **21 Day Fix** and **Portion Fix meal plans** will be delighted to know that this week’s plan is meticulously designed with your needs in mind. All five dinners and the suggested breakfast are pre-loaded into a user-friendly meal planning spreadsheet, making tracking your **21 Day Fix containers** incredibly straightforward. This spreadsheet is a powerful tool to visualize your daily intake and ensure you’re meeting your specific calorie bracket requirements with ease.
To customize your plan, simply add in your chosen lunch ideas and healthy snacks, then make any other adjustments necessary to align with your personal **21 Day Fix plan**. A quick tip for optimal use: when you click the spreadsheet link, remember to make a copy when prompted and save it to your computer. While accessible on mobile, the desktop experience offers the best functionality for detailed **meal planning** and tracking.
If you prefer a more traditional, hands-on approach to your **21 Day Fix meal planning**, we also offer printable resources. These are perfect for those who enjoy the tactile experience of planning with paper and pencil:
- 21 Day Fix Meal Planner PDF: A printable template to help you organize your daily container counts and meals.
- 2B Mindset spreadsheet tracking tool: An additional resource for those following the 2B Mindset program, offering a different approach to tracking your progress and developing healthy eating habits.
These tools are designed to support your **21 Day Fix journey**, making **portion control** and **healthy eating** both manageable and effective.
Weight Watchers Meal Plan Followers: Tracking Your Points
For our dedicated **Weight Watchers (WW) meal plan followers**, we understand the importance of accurate point tracking. We are actively working to convert every recipe on our website to reflect the most current WW points system, ensuring you have the precise information you need for your **healthy eating** journey. This ongoing effort is a top priority, and we appreciate your patience as we make these updates.
Currently, for many recipes, you’ll find a direct link within the recipe card that allows you to calculate your personal WW points based on your specific plan. For other recipes, the updated points are already clearly listed. In both scenarios, the most accurate and up-to-date **WW points** information can be found in the “notes” section of the recipe card on each respective blog post. Our goal is to provide seamless integration for your **Weight Watchers meal plan** and make **healthy eating** as easy as possible.
Thank you for bearing with us as we continue to adapt to the evolving WW system. Your commitment to a **healthy lifestyle** is inspiring, and we are dedicated to providing you with the most reliable resources to help you achieve your **weight loss goals** and maintain a balanced diet. Keep an eye out for further updates and enhancements to our WW points integration!
Frequently Asked Questions (FAQs) About Your Healthy Meal Plan
For a comprehensive overview of your entire **healthy meal plan** for the week, including all breakfasts, lunches, and dinners, we’ve created a convenient spreadsheet. You can access the Meal Plan at a Glance Spreadsheet for 5.27.24. To get the best experience and customize it for your needs, we recommend clicking the link, making a copy when prompted, and saving it directly to your computer. While it can be viewed on a phone, editing and personalizing works much better on a desktop or laptop.
Even though it’s warming up here, Lemon Chicken Orzo Soup is still bright and yummy for lunch! We haven’t featured it on a meal plan yet, so this week was the perfect time! This recipe offers a bright and satisfying flavor profile that’s perfect for a midday meal. For even more variety and to ensure you’re getting adequate protein throughout your day, don’t forget to explore our popular post on 35+ High Protein Lunch Ideas. These options are perfect for keeping you full and energized, complementing your **healthy meal plan** beautifully.
When creating a **healthy meal plan**, my personal strategy always begins with planning dinners, followed by breakfast, then lunch. Finally, I fill in my snacks for the day, ensuring they align with my remaining macros, WW points, or 21 Day Fix containers. This approach guarantees that your main meals are covered first, making it easier to integrate snacks that support your overall **healthy eating goals** without overdoing it. For a wealth of inspiration and delicious ideas, our Healthy Snack Ideas | 21 Day Fix Snacks post is an excellent resource. It provides numerous options to utilize any leftover containers, points, or macros you have after planning the rest of your day, helping you make smart, satisfying choices.
Maintaining your **healthy eating habits** on Saturdays and Sundays is just as crucial for optimal results and achieving your **fitness goals**. While this **weekly meal plan** provides five dinners, a breakfast, and a lunch suggestion for the weekdays, you’ll likely find you have some leftover meals and ingredients by the weekend. To minimize food waste and make smart choices, we highly recommend taking an inventory of your fridge and pantry at the end of the week. Based on what you have, you can easily create a simple plan for your weekend meals. Many individuals enjoy healthy takeout one night – think vibrant salads with grilled protein, or a delicious slice of veggie pizza. For even more inspiration and structured ideas for your off-days, our helpful Healthy Weekend Meals post offers fantastic suggestions to keep your **healthy meal plan** on track throughout the entire week.
You’re in luck! If you’re looking for an even more structured approach to your **healthy eating**, we have a treasure trove of resources. We offer a remarkable collection of 17 FREE and FULL 21 Day Fix Meal Plans. These comprehensive plans are meticulously designed for all calorie brackets, providing a complete breakdown of every meal for the entire 21 days. They are ready to go, offering a robust framework to ensure you meet your **fitness goals** with precision and ease. Dive into these full plans for a truly guided **healthy meal planning** experience!
This Week’s Delicious Plan: Easy Recipes for Healthy Eating
Get ready to enjoy a week of delicious, **healthy meals** with our carefully curated plan! Each recipe is selected for its flavor, nutritional value, and ease of preparation, making **healthy eating** both accessible and enjoyable. From a cozy breakfast crisp to vibrant tacos and satisfying chicken dishes, this week’s menu is designed to keep you energized and on track with your **fitness goals** with minimal fuss.
Let’s dive into the specifics of what you’ll be enjoying, complete with handy **grocery list** insights and links to the full recipes. Remember to utilize the **prep tips** and our handy spreadsheets for the smoothest week possible!
Breakfast: Delicious Berry Crisp (Perfect for Meal Prep!)
Kickstart your mornings with this incredibly flavorful and **healthy Berry Crisp**. It’s the ideal **meal prep breakfast**, offering a sweet and satisfying start to your day. This crisp is not only delicious but also gluten-free, dairy-free, and refined sugar-free, making it a guilt-free indulgence. Whether you use fresh berries from the market or a mix from your freezer, this recipe adapts beautifully. It’s a fantastic recipe to make in a larger batch over the Memorial Day Weekend, ensuring you have healthy breakfasts ready for several days. Plus, it’s simple enough that even little ones can help with the preparation, fostering **healthy eating habits** from a young age!
Groceries:
- 6 cups fresh or frozen berries if using strawberries, be sure to slice first
- 4 ½ tablespoons honey or maple syrup divided
- 1-2 tablespoons arrowroot flour or corn starch optional…this is to thicken the berries. I often leave this out
- 2 tablespoons coconut oil melted
- 1 cup Gluten Free Rolled Oats
- 1/2 cup Almond Flour
- 3/4 teaspoon cinnamon divided
- 1/4 teaspoon salt
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Lunch: Bright & Cozy Lemon Chicken Orzo Soup
Even as the weather warms up, there’s always room for a comforting yet vibrant soup like our **Lemon Chicken Orzo Soup**. This recipe is a fantastic choice for lunch, offering a perfect blend of bright lemon flavor, tender orzo pasta, lean chicken, and fresh herbs. It’s wonderfully satisfying without being heavy, making it an excellent addition to your **healthy meal plan**. This soup is incredibly versatile and can be prepared ahead of time, then reheated throughout the week for quick and nutritious lunches. It’s truly a cozy end-of-winter-beginning-of-spring soup that never goes out of style and perfectly supports **healthy eating**.
Groceries:
- 2 tsp butter, vegan butter, or ghee
- 1 tsp olive oil
- 1 cup celery chopped
- 1 ½ cup carrots chopped
- ½ onion chopped
- 3 cloves garlic minced
- ¼ tsp dried oregano
- ½ tsp turmeric
- 1 bay leaf optional, if you have one
- 6 cups chicken broth or stock
- 1 lemon for 2 tablespoons of fresh lemon juice
- 1 1/2 lb chicken tenderloins or boneless, skinless chicken breast
- ½ tsp salt
- 1 cup gluten free orzo pasta
- 2 Tbsp Fresh parsley plus more for garnish
- Fresh dill for garnish
- 1/2 cup Feta optional topping
- 1/2 cup Parmesan cheese shredded, optional topping
- Salt and pepper to taste
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Monday: Classic Burgers with Homemade Sauce & Gluten-Free Orzo Salad
Kick off your week with a beloved classic – a juicy **Burger** paired with our quick and easy homemade **Burger Sauce**. This recipe is a staple in our household because it’s so adaptable and satisfying. You can enjoy your burger bunless wrapped in crisp lettuce for a **keto-friendly** and **21 Day Fix approved** option, or on your favorite gluten-free bun. Pile on all your preferred toppings like melted cheddar and tangy pickles for a truly personalized and **healthy dinner**. This is an excellent way to enjoy a comfort food favorite while staying true to your **healthy eating goals**.
Groceries:
Burger Sauce
- 4 tablespoons ketchup look for an organic naturally sweetened ketchup (if keto, use a no sugar ketchup)
- 2 tablespoons yellow mustard
- 2 teaspoons mayo
Burgers
- 1 1/4 lb lean ground beef I prefer ground chuck
- 4 teaspoons olive oil
- Coarse kosher or sea salt
- Dill burger pickles
- Iceberg or romaine lettuce for wrapping burger or your favorite gluten free or whole wheat burger bun
- Sliced cheddar cheese
- Additional toppings: onions, tomatoes, bacon whatever you love! I happen to like a more plain burger.
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To complement your burger, we’ve included a refreshing and vibrant side: **Gluten-Free Orzo Salad**. This salad is not only delicious but also packed with fresh veggies and a homemade dressing that truly elevates the flavors. It’s ready in about 30 minutes, making it an ideal **healthy side dish** for any main course. The combination of the hearty burger and the light orzo salad creates a perfectly balanced and satisfying **healthy dinner**. You can even make a larger batch of the orzo salad to enjoy as leftovers or as a quick lunch later in the week, reinforcing your **meal prep** efforts.
Groceries:
Salad
- 3 cups cooked gluten free orzo – I use Delallo Brand
- 2 cups diced cucumber
- 2 cups broccoli florets cut up small
- 1 1/2 cups grape tomatoes cut in half or left whole
- 1/4 red onion sliced (TIP: soak your red onion in water while your pasta is boiling. This takes out the “bite.”)
- 1 cup feta cheese crumbles
- 20 olives I used kalamata
- Juice from 1/2 lemon
Dressing
- 6 tablespoon olive oil
- 4 tablespoon red wine vinegar
- 1-2 tablespoon water
- Sprinkle of salt and fresh pepper
- 1 tablespoon fresh or 1/2 tsp dried oregano
- 1 tablespoon fresh or 1/2 tsp dried basil
- sprinkle of garlic powder
- Juice from 1 lemon
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Tuesday: Flavorful Fish Tacos with Zesty Mango Salsa
Tuesday brings a burst of fresh flavors with our **Fish Tacos with Mango Salsa**. This recipe is quickly becoming a favorite for Taco Tuesday, offering a light, vibrant, and incredibly delicious **healthy dinner**. The tender, flaky white fish, seasoned perfectly, pairs wonderfully with the sweet and spicy homemade mango salsa. It’s also incredibly versatile: you can prepare the fish in your air fryer, on the grill for that perfect smoky char, or baked in the oven. This recipe is specifically designed to be **gluten-free**, making it suitable for a wider range of dietary needs, and it’s fully compliant with both **21 Day Fix** and **WW (Weight Watchers)** guidelines. Don’t forget that pre-sliced mango can be a fantastic time-saver, further simplifying your **meal prep** for this delightful dish!
Groceries:
Fish
- Olive oil spray
- 1 lb white fish – I use turbo, flounder, or mahi-mahi (you can sub shrimp)
- 1- 1 1/2 Tbsp salt free taco seasoning
- 1 bunch Cilantro
- 1 lime
- Salt
Mango Salsa
- 1 cup mango diced
- 2/3 cup avocado diced
- 1/4 red onion diced
- 1 tablespoon jalapeño diced
- 1 lime
- 1 Tbsp cilantro chopped
Yogurt sauce
- 1/2 cup plain Greek yogurt
- 1 lime
- 2 Tbsp cilantro
To assemble tacos
- 8 corn tortillas you can sub 4 flour tortillas instead – on the 21 day Fix, you can have 1 flour or TWO corn for a yellow.
- olive oil spray
- salt
- Shredded lettuce or cabbage
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Wednesday: Crispy Air Fryer Chicken Thighs with Leftover GF Orzo Salad
Midweek calls for a simple yet incredibly satisfying **healthy dinner**. Our **Air Fryer Chicken Thighs** are the perfect solution, delivering juicy, tender chicken with an irresistible crispy skin, much like deep-fried chicken but without the unhealthy oils. This recipe is a fantastic way to enjoy a lean protein that’s both flavorful and easy to prepare. Paired with the delicious **leftover Gluten-Free Orzo Salad** from Monday, you’ll have a complete and balanced meal in no time. If you’re looking for a quick shortcut, remember you can always opt for a pre-cooked rotisserie chicken, making this Wednesday dinner even more effortless and a great option for your **healthy meal plan**.
Groceries:
- 1/2 teaspoon salt
- 1 tablespoon brown sugar
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon chili powder
- Sprinkle pepper
- 1 lb boneless skinless chicken thighs
- 1 teaspoon olive oil or olive oil cooking oil spray
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Thursday: Refreshing Avocado, Mango, and Quinoa Salad with Leftover Chicken
Thursday’s **healthy dinner** brings a burst of freshness with our delightful **Avocado, Mango, and Quinoa Salad**. This vibrant salad is incredibly simple to assemble, especially if you have pre-cooked quinoa and our delicious **Air Fryer Chicken Thighs** (or any cooked chicken breast) ready in your fridge from earlier in the week. The combination of creamy avocado, sweet mango, fluffy quinoa, savory chicken, tangy goat cheese, and fresh greens creates a truly harmonious and satisfying meal. It’s a light yet filling option perfect for a **healthy lunch** or dinner, aligning perfectly with your **healthy eating goals**. This salad is a testament to how easy and delicious **healthy eating** can be with a little bit of smart **meal prep**.
Groceries:
- 4 cups baby spinach
- 4 cups mango diced
- 2/3 cup goat cheese crumbles I love Aldi’s honey goat cheese
- 2/3 cup diced avocado
- 2 cups cooked quinoa
- 1 lb cooked chicken breast diced
- Juice from 1 orange
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Friday: Zesty Chicken Satay with Grilled Pineapple and Your Favorite Veggie
Wrap up your week with an exotic and delicious **healthy dinner**: our **21 Day Fix Chicken Satay with Creamy Peanut Sauce**. This recipe offers a fantastic, healthier spin on a beloved appetizer, transforming it into a complete and satisfying meal. The tender chicken skewers are marinated in a flavorful blend of spices, then perfectly grilled or baked, and served with a rich, creamy peanut sauce that’s hard to resist. Paired with sweet **grilled pineapple** and your choice of favorite steamed or roasted vegetable, it creates a balanced and incredibly enjoyable meal. It’s a wonderful dish for a relaxed Friday evening, perfect for winding down while still adhering to your **healthy eating** and **portion control** goals, making it a stellar part of your **weekly meal plan**.
Groceries:
For the Chicken
- 1 lb chicken tenderloins pounded to uniform thickness
- 1/4 cup coconut aminos or sub low sodium soy sauce
- Juice of 1 lime
- 1 tablespoon honey
- 2 cloves garlic minced
- 2 tablespoons fresh ginger minced
- 2 teaspoon curry powder
- 1/2 teaspoon chili paste or sriracha or more if you like spice, less if you don’t
- 2 tablespoons fresh cilantro
- 1/8 teaspoon salt
For the Peanut Sauce
- 2/3 cup low sodium chicken broth
- 1/4 cup creamy peanut butter
- 2 tablespoons honey
- 2 tablespoons coconut aminos or sub low sodium soy sauce
- 1 tablespoon minced ginger
- 2 cloves garlic minced
- 3/4 teaspoon curry powder or more to taste
- 1/4 teaspoon chili paste or sriracha or more to taste
- 1 tablespoon lime juice
- 1-2 tablespoons water if necessary
- Sprinkle salt
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We hope this **healthy meal plan** empowers you to enjoy nutritious and delicious meals all week long. With smart **meal prep** and these easy-to-follow recipes, achieving your **healthy eating goals** has never been more straightforward. We’re committed to making your journey to a balanced lifestyle enjoyable and sustainable. Enjoy your week!