featured 23748

Your Healthy Weekly Meal Plan December 12 2022

Your Weekly Healthy Meal Plan: Easy & Cozy Dinners with 21 Day Fix & Weight Watchers Support

Navigating busy weeks while striving for healthy eating can be a challenge, but it doesn’t have to be overwhelming. We’ve curated a delicious and simple meal plan featuring cozy, easy-to-prepare dinners and a hearty breakfast to keep you fueled and excited about your meals. This comprehensive plan is designed for ultimate convenience, including specific details for 21 Day Fix Containers and Weight Watchers Personal Points, plus a handy meal planning spreadsheet to streamline your week. Get ready to enjoy wholesome, flavorful meals without the fuss!

Table of Contents

Toggle

Welcome to Your Healthy Meal Plan

It’s hard to believe how quickly time flies, especially during this festive season! As December marches on, life can feel like a whirlwind of activities and celebrations. But even amidst the joyful chaos, maintaining a healthy eating routine is crucial for both physical and mental well-being. That’s exactly why we’ve put together this thoughtful meal plan: to help you stay on track with delicious, easy meals that fit your busy schedule and keep you feeling great.

We’re here to support your healthy journey with weekly plans like this one. Please note that we’ll be taking a short break for the holidays to enjoy time with family, but don’t worry! We’ll be back in the New Year with a brand new, full meal plan for the first week of January, along with exciting new healthy recipes to kickstart your year right. In the meantime, dive into this week’s plan for a taste of cozy comfort and nutritional balance. And if you’re looking for extra lunch inspiration, remember that the delicious Butternut Squash Frittata with Goat Cheese makes an excellent lunch option, especially served with a fresh side of arugula. Similarly, the Instant Pot Chicken Wild Rice Soup yields six servings, making it perfect for delightful leftovers that you can savor throughout the week!

What’s Inside This Week’s Meal Plan

If you’re new to our weekly meal plans, welcome! Each plan is thoughtfully structured to provide you with five satisfying dinners and one wholesome breakfast, along with a helpful lunch suggestion. Our goal is to simplify healthy eating, making it accessible and enjoyable for everyone. While the plan is specifically designed with 21 Day Fix container counts and Weight Watchers Personal Points in mind, it’s also perfect for anyone looking to incorporate more whole foods, practice portion control, and embrace a healthy, balanced lifestyle. We focus on real, nourishing ingredients to help you feel your best without sacrificing flavor or variety. Think of this as your weekly guide to stress-free, delicious, and healthy meals, helping you save time, reduce food waste, and achieve your wellness goals.

Simplify Your Week: Grocery List and Meal Prep Tips

One of the biggest keys to successful healthy eating, especially during busy times, is effective meal preparation. That’s why we don’t just give you recipes – we give you the tools to make your week incredibly smooth! Our itemized grocery list, tailored specifically for this week’s meal plan, takes the guesswork out of shopping. No more wandering the aisles wondering what to buy; you’ll have everything you need listed clearly, saving you time and preventing impulse purchases.

But we go a step further! In our exclusive weekly email, you’ll find detailed, step-by-step prep tips. These tips are designed to help you efficiently prepare ingredients in advance, making weeknight cooking a breeze. Imagine coming home after a long day and having most of your meal components already prepped and ready to go! It dramatically reduces cooking time and makes healthy dinners a reality, even on your most hectic evenings. If you haven’t joined our email community yet, it’s not too late to start receiving these invaluable resources directly to your inbox. Click here to become an email subscriber today and unlock a smoother, healthier week!

For 21 Day Fix | Portion Fix Meal Plan Followers

For those following the 21 Day Fix or Portion Fix programs, this meal plan is an absolute game-changer. We understand the importance of precise portion control, which is why all five dinners and the featured breakfast are pre-calculated and conveniently loaded into a dedicated meal planning spreadsheet for you. This eliminates the need for manual tracking for these main meals, saving you valuable time and effort.

To personalize your plan, simply add your preferred lunches and snacks to complete your daily container counts. Remember, a balanced day often involves planning all your meals and snacks in advance. To get started with the spreadsheet, just click the link provided. When prompted, make a copy and save it to your computer for optimal functionality – it works best on a desktop or laptop rather than a phone.

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

  • A printable 21 Day Fix Meal Planner PDF for pen-and-paper enthusiasts.
  • A 2B Mindset spreadsheet tracking tool for those who follow that specific program.

Weight Watchers Meal Plan Made Easy

For our dedicated Weight Watchers members, integrating this meal plan into your daily tracking couldn’t be simpler. Each recipe featured in this plan includes a direct link to find your personal points. To access this, navigate to the specific recipe card on each blog post. Within the “notes” section of the recipe card, you’ll find a clickable link. Clicking this link will take you directly to the Weight Watchers website, where you can view the calculated points for that particular recipe and seamlessly add it to your daily food log. Please ensure you are logged into your Weight Watchers account to utilize this convenient feature. This streamlines your tracking process, allowing you to enjoy delicious, healthy meals while staying perfectly aligned with your Weight Watchers program goals.

Frequently Asked Questions

Where can I see this week at a glance?

For a comprehensive overview of how all the meals for the week fit together, you can access the 12.12.22 Meal Plan at a Glance Spreadsheet. This invaluable tool helps you visualize your entire week, making adjustments and planning even easier. For the best user experience and full functionality, we recommend clicking the spreadsheet link, making a copy when prompted, and saving it directly to your computer. While it might load on a phone, it won’t offer the same level of seamless interaction and editing capabilities as on a desktop or laptop.

What should I eat for lunch this week?

While our meal plan focuses on dinners and breakfast, we always provide a fantastic lunch suggestion to keep you going strong. This week, we highly recommend the Butternut Squash Frittata with Goat Cheese. It’s incredibly delicious and versatile; while it makes a wonderful breakfast, it truly shines as an amazing, satisfying lunch, especially when paired with a fresh side salad like arugula. Additionally, the Instant Pot Chicken Wild Rice Soup is another fantastic option, making six servings – perfect for enjoying as leftovers throughout your busy week. Both options offer a great balance of protein, fiber, and flavor to keep you energized.

What about snacks?

When it comes to meal planning, we advocate for a structured approach that starts with your main meals. Begin by planning your dinners, then your breakfast, and finally your lunch. Once these core meals are in place, you can strategically fill in your snacks for the day, utilizing any remaining macros, points, or containers to meet your nutritional needs. This method ensures you get adequate nutrients throughout the day and helps prevent mindless snacking. For a wealth of creative and healthy snack ideas, our Healthy Snack Ideas | 21 Day Fix Snacks post is an excellent resource. It’s packed with suggestions to inspire you and help you make smart choices for those in-between meal moments.

What about the weekend?

Maintaining your healthy eating habits on Saturdays and Sundays is just as important as during the week for optimal results with programs like the 21 Day Fix. After following this healthy weekly meal plan, you’ll likely find yourself with some leftover meals and ingredients. To minimize food waste and keep your healthy journey on track, we recommend taking a quick inventory of your fridge and pantry at the end of the week. Based on what you have, you can then craft a simple plan for the weekend. Many people enjoy a healthy takeout meal one night – perhaps a delicious salad with grilled protein or a wholesome veggie pizza. For even more inspiration and ideas for staying healthy over the weekend, be sure to check out our helpful Healthy Weekend Meals post, designed to keep your wellness goals in sight, even when relaxing.

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

You’re in luck! We understand that sometimes you need a fully comprehensive guide. That’s why we’ve prepared 14 FREE and FULL 21 Day Fix Meal Plans, catering to all calorie brackets. These detailed plans provide every meal laid out for you, taking all the guesswork out of your healthy eating journey. Whether you’re just starting or looking for fresh inspiration, these resources are ready to help you achieve your fitness and wellness goals with complete confidence.

This Week’s Cozy and Healthy Recipes

Prepare for a week of deliciousness with these hand-picked recipes. Each meal is designed to be both satisfying and easy to prepare, perfect for warming you up on chilly evenings and keeping you nourished throughout your busy schedule. We’ve ensured these options align with healthy eating principles, making it simple to stick to your wellness goals.

Breakfast: Butternut Squash Frittata with Goat Cheese

Kickstart your day with this hearty and flavorful frittata! Made effortlessly in the Instant Pot, this Butternut Squash and Kale Frittata with Goat Cheese is a protein-packed marvel, bursting with seasonal goodness. It’s incredibly versatile—serve it for breakfast, brunch, or even a light dinner. Plus, its meal prep friendly nature ensures you have healthy options ready to go, making chilly mornings a delight.

Groceries:

  • 1/3 cup goat cheese
  • 2 cups butternut squash diced into small cubes
  • Olive oil and or olive oil cooking spray
  • 1 ½ cups chopped kale
  • ½ cup diced onion about ½ onion
  • 8 eggs
  • ¼ cup original almond milk
  • ¼ teaspoon salt
  • Balsamic glaze optional

Get Recipe

Monday: Instant Pot Chicken and Wild Rice Soup

Perfect for a cozy start to the week, this comforting Instant Pot Chicken and Wild Rice Soup is a nourishing powerhouse. It’s packed with vegetables, fiber, and lean protein, making it an ideal lunch or dinner for those colder days. Best of all, it’s gluten and dairy-free, ensuring a wholesome meal for everyone to enjoy. Its ease of preparation and rich flavor make it a family favorite.

Groceries:

  • 2 tablespoons butter
  • 1/2 yellow onion diced
  • 1 1/2 cups carrots
  • 1 1/2 cups celery
  • 3 cloves garlic minced
  • 8 oz sliced mushrooms
  • 1 cup wild rice this was tested with 100% wild rice, not a blend
  • 1 1/2 lb chicken tenderloins or chicken breasts
  • 5 cups low sodium chicken broth you can add more at the end if you want to or when reheating
  • 1 teaspoon poultry seasoning
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 2/3 cup canned coconut cream or canned coconut milk

Get Recipe

Tuesday: Instant Pot Enchilada Pasta

Bring the vibrant flavors of your favorite beef enchiladas to your table in a comforting pasta dish! This Instant Pot Enchilada Pasta is a perfect weeknight meal, designed to please the whole family with its rich taste and easy preparation. And of course, it includes all the necessary 21 Day Fix Containers and WW Points to keep your healthy eating goals in check. It’s a delicious way to enjoy Mexican-inspired cuisine with a twist!

Groceries:

  • 1 lb lean grass fed ground beef or sub ground turkey or ground chicken
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 2 teaspoons chili powder or more to taste
  • Sprinkle salt
  • 1/2 red onion diced
  • 2 bell peppers any color, diced
  • 2 garlic cloves diced
  • 1 can tomato sauce 8 or 10 oz
  • 15 oz diced tomatoes with green chilies, undrained 1 can
  • ¼ cup water
  • 1 ½ cups gluten free brown rice pasta penne, ziti, spirals all work well
  • ⅔- 1 ⅓ cup freshly shredded sharp cheddar cheese i used a full cup and then added more on top
  • Fresh cilantro for garnish

Get Recipe

Wednesday: Chicken Marsala with brown rice or wild rice and green beans

Indulge in the rich, savory flavors of this delicious and incredibly easy Instant Pot Chicken Marsala. It’s a perfect mid-week treat that doesn’t compromise on health, being gluten-free, grain-free, and friendly for Weight Watchers and Paleo diets. Serve it alongside a bed of wholesome brown rice or nutty wild rice and crisp green beans for a complete and satisfying meal that feels gourmet yet is simple enough for any weeknight.

Groceries:

  • 1-2 pounds chicken thighs or boneless tenderloins if you prefer
  • 4 teaspoon butter or ghee
  • Olive oil spray
  • 2 cups sliced mushrooms
  • 3 tablespoons diced shallots
  • 3 cloves garlic minced
  • Salt
  • Pepper
  • Garlic powder
  • 3/4 cup Marsala wine
  • 1/2 cup chicken stock
  • 1 tablespoon tapioca starch, corn starch or rice flour (can sub whatever flour/thickener you have on hand)

Get Recipe

Thursday: Turkey Burgers with Goat Cheese and Citrus Maple Dijon

Elevate your weeknight dinner with these incredibly delicious Turkey Burgers. The addition of creamy goat cheese and a tangy Citrus Maple Dijon dressing transforms a simple turkey burger into something truly special. Enjoy them served over a bed of fresh greens for a light and vibrant meal, or opt for a whole wheat bun with your favorite veggie side if you prefer. This recipe offers a healthy yet indulgent experience that fits perfectly into your 21 Day Fix or Weight Watchers plan.

Groceries:

Dressing

  • 1/4 cup Dijon mustard
  • 2 tablespoons maple syrup or sub honey
  • 1 tablespoon fresh orange juice
  • 1/2 teaspoon orange zest
  • 1 teaspoon fresh lemon juice
  • 1/2 teaspoon lemon zest
  • Salt and pepper

Burger

  • 1 lb lean ground turkey or chicken
  • 2/3 cup crumbly goat cheese I used the honey goat cheese from Aldi
  • Salt and pepper
  • Arugula or mixed greens

Get Recipe

Friday: Healthy Chicken Lettuce Wraps

End your week on a high note with these fantastic Healthy Chicken Lettuce Wraps! This healthy copycat recipe brings all the flavor and satisfaction of your favorite restaurant wraps right into your home, made easily in just minutes. Packed with lean protein and an abundance of fresh veggies, these wraps are an excellent choice for anyone following the 21 Day Fix, 2B Mindset, or Weight Watchers. Plus, they’re naturally gluten and dairy-free, making them a versatile and delicious option for almost any dietary need.

Groceries:

For sauce:

  • 1 tablespoon maple syrup
  • 2 teaspoons white wine vinegar
  • ⅓ cup coconut aminos
  • 1 tablespoon peanut butter or almond butter
  • 1 teaspoon sesame oil
  • 1-2 tablespoons minced ginger I do 2+
  • 1 clove garlic

For chicken mixture:

  • 1 lb lean ground chicken WW, use 98% FF
  • 2 teaspoon olive oil
  • ½ small yellow onion diced
  • 1 1/2 cups diced baby bella mushrooms about 5 oz
  • 4 oz water chestnuts drained rinsed and diced (1/2 can)
  • 2 cloves garlic minced
  • 1 tablespoon green onion diced
  • 1 tablespoon fresh cilantro
  • Bibb/butter lettuce
  • Sambal Oelek chili paste/sauce optional

Get Recipe

Achieve Your Health Goals with Effortless Meal Planning

We hope this week’s healthy meal plan provides you with both culinary inspiration and practical support for your wellness journey. Our mission is to make healthy eating not just a goal, but a joyful and sustainable part of your everyday life, even when things get busy. By utilizing the provided grocery lists, prep tips, and program-specific tracking tools, you’re setting yourself up for success, one delicious meal at a time.

Remember, consistency is key, and with carefully planned meals, you can navigate your week with confidence, knowing that nourishing food is always within reach. Don’t forget to sign up for our weekly emails to get the full benefits of our meal prep resources delivered straight to your inbox. Here’s to a week filled with health, flavor, and a little less stress in the kitchen!