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Your Healthy Weekly Meal Plan

Healthy Weekly Meal Plan: Delicious & Veggie-Rich Recipes for Stress-Free Eating (21 Day Fix & WW Friendly)

Welcome to your ultimate guide for a Healthy Weekly Meal Plan designed to take the stress out of feeding yourself and your family! This comprehensive plan features a collection of mouth-watering recipes, each bursting with nutrient-dense vegetables, ensuring you get your daily dose of goodness without sacrificing flavor. We’ve curated delicious ideas for breakfast, lunch, and five satisfying dinners to streamline your week, making healthy eating both enjoyable and effortless. Beyond just recipes, this plan is equipped with valuable tools like 21 Day Fix Container equivalents, Weight Watchers points, and even a customizable meal planning spreadsheet, offering a holistic approach to your wellness journey. Prepare to transform your approach to meals and embrace a week filled with wholesome, vibrant food!

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Embracing a Healthy Meal Plan

We’re thrilled to reintroduce our regular weekly meal plan series, a beloved feature that many of you have missed! While our dedicated email subscribers have consistently received updates on our FULL, in-depth plans, there’s a unique satisfaction in returning to this weekly rhythm. This particular plan is crafted with your busy lifestyle in mind, offering not just recipes but a roadmap to a week of balanced, flavorful eating. It’s more than just food; it’s about nourishing your body, saving time, and reducing mental load during the week.

For this week’s plan, we’ve made sure to include options that are perfect for bulk preparation and even freezing. Imagine having healthy, homemade meals ready to go, saving you from last-minute cooking dilemmas! Our Make Ahead Freezer Waffles paired with Maple Chicken Breakfast Sausage offer a robust, high-protein start to your day that will keep you energized and full until lunch. Doubling the batch means you’ll have extra breakfasts tucked away for future busy mornings. For lunch, our versatile Chicken Vegetable Soup is a true champion – incredibly simple, bursting with vegetables, and freezer-friendly. It’s an ideal way to boost your daily vegetable intake, regardless of the season.

Dinner options this week are intentionally designed to be vibrant and vegetable-forward, a perfect reset after any holiday indulgences. We are excited about fan favorites like Instant Pot Chicken and Dumplings, a comforting classic made healthier, and the fresh, zesty flavors of Instant Pot Asian Steak Lettuce Wraps. These meals prove that healthy eating can be incredibly delicious and satisfying, making your January healthy eating goals easily achievable.

We hope you have a truly delicious and nourishing week ahead!

Introducing Fit Healthy Meal Plans: Your Custom Meal Prep App

Exciting news for all our meal planning enthusiasts! We’ve recently launched our innovative Meal Planning App, called Fit Healthy Meal Plans. This app revolutionizes the way you approach healthy eating by allowing you to fully customize your weekly meal plan and automatically generate a grocery list based on your selections. It’s a true game-changer, designed to empower you with complete control over your diet, whether you’re following specific dietary guidelines or simply aiming for a healthier lifestyle. The app transforms our meal plan inspiration into a personalized, actionable strategy, simplifying grocery shopping and meal preparation like never before.

Ready to experience the future of meal planning? Click here to explore the Fit Healthy Meal Plans app and discover how it can streamline your journey towards healthier eating. Should you have any questions, our support team is always ready to assist you!

Exclusive for App Users: As a token of our appreciation for being a valued subscriber, app users consistently receive exclusive sneak peeks of new recipes a few days before they are published on the blog. This means you get early access to fresh, exciting meal ideas and can integrate them into your custom plans even sooner! Find these and many more exclusive features directly on the Fit Healthy Meal Plans app.

Understanding This Weekly Meal Plan

For those familiar with our full, detailed meal plans and new to our weekly format, this section will clarify what you can expect. Each weekly meal plan provides a carefully curated selection of five dinner recipes, a dedicated breakfast idea, and a versatile lunch suggestion. This structure offers a perfect balance of guidance and flexibility, allowing you to incorporate your favorite snacks or adjust portion sizes to fit your individual needs while still benefiting from a structured approach to healthy eating.

Our plans are meticulously designed to align with popular nutrition programs, including the 21 Day Fix containers and Weight Watchers points system. This makes it incredibly easy for followers of these programs to integrate our delicious recipes into their existing dietary frameworks. But even if you’re not on a specific program, this plan is an excellent resource. It emphasizes whole, unprocessed foods, promotes mindful portion control, and encourages a consistently healthy lifestyle. By focusing on nutrient-dense ingredients and balanced meals, this plan helps you build sustainable healthy eating habits, manage weight effectively, and feel your best every day.

Streamlining Your Week: Grocery List and Prep Tips

Effective meal preparation is the cornerstone of successful healthy eating, saving you precious time, reducing food waste, and keeping you on track with your nutritional goals throughout the week. To support you in this, a detailed grocery list for this week’s plan is exclusively available to our valued email subscribers. This printable list ensures you have every ingredient you need at your fingertips, making your supermarket trips efficient and stress-free. No more guessing or forgotten items!

But that’s not all. Our weekly emails also contain invaluable printable prep tips specifically tailored for these meal plans. These tips are designed to make your weekly food preparation incredibly smooth, outlining what you can chop, cook, or assemble ahead of time. Imagine Sunday afternoon spent efficiently prepping, knowing that dinner will be a breeze on Tuesday evening! If you haven’t yet joined our community of email subscribers, it’s not too late to gain access to these essential resources. Simply click this link to sign up – it’s completely FREE and opens up a world of convenience for your healthy eating journey. These resources are designed to set you up for success, transforming daunting meal prep into an organized and enjoyable routine.

Optimized for 21 Day FIX | Portion Fix Followers

For those dedicated to the 21 Day Fix and Portion Fix programs, this meal plan is specifically crafted to simplify your container tracking. All five dinner recipes and the featured breakfast are pre-loaded into a convenient meal planning spreadsheet, ready for you to use. This eliminates the guesswork and tedious calculations, allowing you to focus on enjoying your healthy meals.

To personalize your plan, simply add your preferred lunch options and healthy snacks, then make any necessary adjustments to fit your specific calorie bracket and daily container allowances. Remember, consistent tracking is key to achieving optimal results with the 21 Day Fix program. To get started with the spreadsheet, click the link provided, make a copy when prompted, and save it directly to your computer for the best user experience (note: it may not function optimally on mobile devices). This tool is designed to make your Portion Fix journey as seamless and effective as possible, helping you easily plan balanced, portion-controlled meals.

If you prefer a more traditional approach, we also offer printable resources:

  • 21 Day Fix Meal Planner PDF
  • 2B Mindset spreadsheet tracking tool (a great alternative for those following a different Beachbody program).

Tailored for Weight Watchers Members

We understand the importance of precise tracking for our Weight Watchers members, and we are committed to making our recipes fully compatible with the updated WW points system. Our team is diligently working to convert every recipe on the site to reflect the new points values. We appreciate your patience during this transition period.

Currently, you’ll find the Weight Watchers points information conveniently located within the “notes” section of the recipe card on each blog post. For some recipes, a direct link will guide you to calculate your personalized points, while others will have the points clearly listed. This ensures that you can accurately track your daily and weekly points, staying aligned with your Weight Watchers goals. We are dedicated to providing you with delicious, point-friendly meal options that support your weight management journey. Thank you for bearing with us as we continue to adapt and update our resources to best serve your needs!

Frequently Asked Questions (FAQs)

Where can I see this week’s meal plan at a glance?

For a complete overview of how this week’s delicious meals fit together, we’ve provided a comprehensive 1.15.24 Meal Plan at a Glance Spreadsheet. This convenient tool allows you to visualize your entire week, making adjustments and planning your grocery list even easier. For the best experience, we recommend clicking the spreadsheet link, making a copy when prompted, and saving it to your personal computer. While it might open on a phone, its functionality is greatly enhanced on a larger screen, ensuring you can easily navigate and customize your plan.

What should I eat for lunch this week?

This week, our featured lunch is the incredibly versatile and comforting Chicken Vegetable Soup. This soup is a fantastic way to significantly boost your daily vegetable intake, and it’s so flavorful and satisfying that you’ll want to enjoy it all year long! We highly recommend preparing a double batch. Enjoy half during the week and freeze the rest for another busy week when you need a quick, healthy meal – your future self will certainly thank you for the foresight! If you’re looking for more variety, don’t miss our popular post, 35+ High Protein Lunch Ideas, which offers a wealth of inspiration to keep your midday meals exciting and nutritious.

What about snacks? How do I fit them into my plan?

When it comes to meal planning, a strategic approach works best. We always advise starting by planning your dinners, as these are often the most time-consuming meals. Once your dinners are set, move on to breakfast and then lunch. With your main meals firmly in place, you can then easily fill in your snacks for the day, utilizing any remaining macros, points, or containers (for 21 Day Fix followers). This flexible method ensures you meet your nutritional goals while enjoying satisfying bites throughout the day. For a plethora of ideas, our Healthy Snack Ideas | 21 Day Fix Snacks post is an excellent resource, providing creative and healthy options that align perfectly with your remaining daily allowances. Remember, smart snacking can significantly contribute to sustained energy levels and overall dietary success.

What about the weekend meals?

Maintaining your healthy eating habits through the weekend is crucial for achieving optimal and consistent results, especially when following programs like the 21 Day Fix. While our weekly meal plan covers your weekday needs, you’ll likely find yourself with leftover meals or ingredients by the time Friday evening rolls around. To minimize food waste and keep your healthy journey on track, we recommend taking a quick inventory of your refrigerator and pantry at the end of the week. This allows you to thoughtfully plan your weekend meals using what you already have. Many people enjoy the flexibility of healthy takeout one night – consider options like vibrant salads with grilled lean protein, or a delicious slice of veggie pizza packed with wholesome ingredients. To give you even more inspiration and practical advice for navigating those non-weekday meals, be sure to check out our helpful guide on Healthy Weekend Meals. It’s packed with strategies to ensure your healthy lifestyle extends seamlessly through Saturday and Sunday.

I need more help! Where can I find a plan with every meal completely planned out for me?

You are absolutely in luck! We understand that sometimes, you just need a fully structured plan to guide you, especially when you’re starting a new health journey or simply need a break from daily decision-making. That’s why we’ve developed an extensive collection of 17 FREE and FULL 21 Day Fix Meal Plans, meticulously designed to cover every single meal for the entire 21-day cycle. These comprehensive plans are available for all calorie brackets, ensuring that no matter your individual nutritional needs, there’s a perfect plan for you. Each plan provides detailed guidance, taking the guesswork out of healthy eating and allowing you to effortlessly follow the program for optimal results. Dive into these resources and discover the ease and effectiveness of a completely pre-planned healthy eating regimen!

This Week’s Delicious Plan

Get ready to enjoy a week of incredibly flavorful and nutritious meals! Below is your detailed healthy weekly meal plan, featuring vibrant breakfast, lunch, and five dinner recipes. Each dish is designed to be delicious, easy to prepare, and packed with wholesome ingredients, helping you stay on track with your health and fitness goals. Don’t forget to utilize the prep tips and grocery list available to our email subscribers to make your week even smoother!

Breakfast: Make Ahead Freezer Waffles

Start your mornings right with these incredibly convenient and healthy Gluten-Free Make Ahead Freezer Waffles. Say goodbye to store-bought, processed options and embrace a breakfast that’s both quick to prepare and packed with fiber. Perfect for busy individuals or families, these waffles are a delicious, wholesome choice whether you’re following the 2B Mindset, 21 Day Fix, or simply seeking a nutritious and satisfying way to begin your day. Whip up a large batch on the weekend, freeze them, and enjoy a warm, homemade breakfast anytime, even on the busiest of mornings!

Groceries:

  • 4 cups Bob’s Red Mill Gluten Free Rolled Oats
  • 4 teaspoons baking powder
  • 6 tablespoons arrowroot flour
  • 4 tablespoons raw sugar
  • 1/4 teaspoon salt
  • 3 eggs
  • 2 cups vanilla almond milk
  • 1 1/2 teaspoons vanilla
  • 4 tablespoons butter, vegan butter, or coconut oil melted; (we love it with vegan butter best)
  • Coconut or avocado oil cooking spray

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Breakfast side: Maple Chicken Breakfast Sausage

Elevate your breakfast with this incredibly easy-to-make homemade Maple Chicken Breakfast Sausage. Crafted from lean ground chicken and a thoughtful blend of aromatic spices, this recipe offers a healthier, more flavorful alternative to store-bought varieties. It’s the perfect protein-packed addition to your morning meal – whether you serve it alongside fluffy waffles or eggs, incorporate it into a delicious breakfast sandwich, or feature it in your favorite breakfast casserole! Enjoy the sweet and savory notes that make this sausage a true breakfast staple.

Groceries:

  • 1 lb ground chicken
  • 1 ½ tsp poultry seasoning
  • 1/2 tsp smoked paprika or sub regular paprika
  • 1 tsp garlic powder
  • ½ tsp onion powder
  • 1/2 tsp dried rubbed sage
  • 1/4 tsp cinnamon or nutmeg
  • 3/4 tsp kosher salt divided use
  • dash black pepper or up to ¼ tsp if you like pepper
  • 2 ½ Tbsp maple syrup
  • 1 tsp olive oil
  • Olive oil or cooking oil spray

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Lunch: Chicken Vegetable Soup

Embrace wholesome goodness with this hearty and incredibly satisfying Chicken Vegetable Soup. Brimming with an array of fresh, colorful vegetables, tender chicken pieces, and a rich, flavorful broth, it’s the perfect meal for any season. This versatile recipe is ideal for meal prepping, as it can be easily cooked on your stovetop, in an Instant Pot for speed, or in a Slow Cooker for maximum convenience. Make a large batch and enjoy nourishing lunches throughout the week, or freeze portions for quick, healthy meals whenever you need them.

Groceries:

  • 1 cup diced carrots
  • 1 cup chopped celery
  • 1/2 diced onion
  • 2 cloves garlic minced
  • 1 zucchini cut in half moons
  • 1 1/2 cups fresh string beans cut into bite size pieces
  • 1 1/2 cups spinach
  • 32 oz organic low sodium vegetable or chicken stock
  • 28 oz diced tomatoes (I have also used 14 oz cans or fresh tomatoes too!)
  • 1 cup water
  • 1 lb boneless skinless chicken breasts
  • Himalayan salt
  • 2/3 cup Parmesan cheese
  • Olive oil cooking spray

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Monday: Healthy Instant Pot Chicken and Dumplings

Indulge in a healthier take on a beloved comfort food classic with this incredible Instant Pot Chicken and Dumplings recipe. This dish truly has it all: rich, satisfying flavor, a creamy texture achieved with hidden vegetables instead of heavy cream, and even fluffy gluten-free dumplings that don’t compromise on taste or consistency. It’s the perfect meal to warm your kitchen and your soul throughout the colder months, offering a nutritious yet deeply comforting dinner solution for your Monday evening.

Groceries:

  • Olive oil cooking spray
  • 1 lb chicken tenderloins, chicken breast, or chicken thighs (I used a combination bc I love the richness that the thighs add to the broth)
  • 1 cup chopped celery
  • 2 cups chopped carrots
  • 1 cup onion diced (about 1 small onion)
  • 3 cloves garlic minced
  • 4 cups low sodium chicken stock or broth
  • 1 small head cauliflower washed and bottom leaves trimmed but still intact
  • 1/4 cup unsweetened almond or cashew milk
  • ½ teaspoon salt + pepper to taste
  • 2 teaspoons butter
  • Fresh parsley and/or thyme for garnish

For the Gluten Free Dumplings

  • 1 cup gluten free baking flour be sure it has xantham gum in it or you will need to add – I love Bob’s Red Mill 1-1 Baking Flour. You can sub whole wheat or whole wheat pastry flour if you don’t need gluten free.
  • 2 teaspoons baking powder
  • ½ teaspoon salt
  • 2 ½ tablespoons butter or vegan butter
  • 3/4 cup of almond or cashew milk
  • 1 tablespoon chopped fresh chives optional

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Tuesday: Mini Bell Pepper Nachos

Transform your taco night with these adorable and incredibly delicious Low Carb Mini Bell Pepper Nachos! Instead of traditional chips, these nachos use crisp mini bell peppers as the base, making them a fantastic low-carb and veggie-packed alternative. Juicy seasoned ground beef combined with fresh, vibrant salsa creates a flavor explosion in every bite. Don’t forget to pile on your favorite healthy toppings like avocado, plain Greek yogurt, or a sprinkle of fresh cilantro to customize your perfect nacho experience.

Groceries:

1-2 T of homemade salt-free taco seasoning OR the following spices:

  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon oregano
  • Sprinkle salt
  • 1 lb ground meat I used 95% lean ground beef
  • 1 lb mini peppers halved and seeded
  • 2/3 cups shredded Cheddar cheese
  • 2 cups prepared fresh salsa
  • Fresh cilantro
  • Lime
  • Additional toppings – avocado, plain Greek yogurt, olives, etc

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Wednesday: Low Carb Cheesy Chicken and Broccoli Casserole

This incredibly satisfying Low Carb Cheesy Chicken and Broccoli Casserole is a new family favorite, perfectly tailored for followers of the 21 Day Fix and 2B Mindset. By substituting traditional rice with nutrient-rich cauliflower rice, this casserole delivers all the comforting flavors you crave without the excess carbs. It’s a deliciously creamy, cheesy, and hearty meal packed with lean protein and wholesome vegetables, making it an ideal choice for a healthy and satisfying dinner mid-week.

Groceries:

  • 2 cups cauliflower rice thawed if frozen (although I have done it from frozen in a pinch!)
  • 2 cups broccoli florets
  • 1 lb chicken tenderloins cut into bite sized pieces
  • 4 teaspoons rice flour or gf flour blend
  • 4 teaspoons vegan butter, butter, or ghee
  • 1 cup unsweetened original almond milk
  • 1 1/3 cups shredded cheddar cheese use Daiya for dairy free!
  • Himalayan salt

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Thursday: Instant Pot Asian Steak Lettuce Wraps

These Healthy Instant Pot Asian Steak Lettuce Wraps are a fantastic, lighter alternative to traditional takeout, offering an explosion of fresh, savory flavors in every bite. Quickly cooked in your Instant Pot, the tender flank steak is infused with a delicious Asian-inspired sauce, making it perfect for serving in crisp Boston or Bibb lettuce cups. Beyond wraps, this versatile dish is also delightful over a bed of fluffy rice or alongside a medley of stir-fried vegetables. Best of all, they’re 21 Day Fix approved, gluten-free, dairy-free, and paleo-friendly, catering to a wide range of dietary preferences!

Groceries:

  • 1 1/2 lb flank steak trimmed of any fat and sliced thin – about 1/2 inch strips (on a budget? This is amazing with lean ground beef, too! Just brown your meat first!)
  • 2 teaspoons coconut oil can sub olive or avocado oil
  • 1/4 cup honey
  • 1/3 cup coconut aminos
  • 1 tablespoon tomato paste
  • 1/2 teaspoon sea salt
  • 2 cloves garlic minced
  • 1 tablespoon finely chopped ginger
  • 2 teaspoons gluten free flour sub arrowroot or tapioca for paleo
  • Matchstick carrots and/or thinly sliced red cabbage
  • Cilantro and/or green onions for garnish
  • Boston or Bibb lettuce

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Friday: Healthy Buffalo Chicken Dip with raw carrots and celery and homemade tortilla chips

Get ready for a flavor-packed experience with this Healthy Buffalo Chicken Dip Recipe – a lighter, yet equally irresistible, version of everyone’s favorite game-day appetizer! You’d never guess something so delicious could be good for you. This dip is loaded with all the bold, spicy flavors of classic buffalo wings and abundant cheesy goodness in every creamy bite. Serve it with crisp raw carrots and celery for a refreshing crunch, or pair it with homemade baked tortilla chips for an extra satisfying treat. It’s the perfect way to kick off your weekend with a healthy twist!

Groceries:

  • 1 lb boneless skinless breast tenderloins or about 2 cups of shredded cooked chicken breast
  • 1 cup chicken broth or water
  • Salt
  • black pepper
  • garlic powder
  • Olive oil spray
  • ⅔ cup 2% plain Greek yogurt I love Fage brand
  • ⅓ cup small curd cottage cheese I love Friendship whipped brand, drained of excess water (I use a small mesh strainer)
  • 1/3 cup hot sauce
  • 1/3 cup blue cheese
  • 1/2 cup sharp cheddar cheese can double if desired – just increase the blue
  • Garnish – green onion

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