Healthy Meal Plan & Grocery List: Seamless Summer-to-Fall Transition with 21 Day Fix & WW

As the days grow shorter and the crisp air hints at autumn, our palates begin to crave both the lingering freshness of summer and the comforting warmth of fall. This week’s healthy meal plan is thoughtfully designed to bridge that delicious gap, offering a perfect blend of seasonal favorites. Whether you’re following the 21 Day Fix or Weight Watchers (WW), this plan provides five delectable dinners, a wholesome breakfast, and inspiring lunch ideas, all meticulously planned to keep you on track. Plus, we’ve included a printable grocery list and a meal planning spreadsheet to make your healthy eating journey easier than ever.

While the weather might still be holding onto summer’s heat, the call of cozy sweaters and comforting meals is getting stronger. This meal plan embraces this seasonal shift, making the most of late-summer produce like fresh tomatoes, crisp cucumbers, versatile zucchini, tender green beans, and fragrant basil. Simultaneously, we’re ushering in the heartier flavors of fall with dishes such as nourishing Stuffed Acorn Squash and delightful Apple Cinnamon Overnight Oats. It’s the best of both worlds, ensuring your plate is both vibrant and satisfying.

Energizing Lunch Ideas and Weekend Treats

Don’t let your lunches be an afterthought! For a fantastic midday meal or a crowd-pleasing option for your Sunday Funday gatherings (especially if you’re cheering on your favorite football team 🏈), you absolutely must try the Healthy Buffalo Chicken Dip Recipe. It’s incredibly flavorful and pairs perfectly with a variety of veggie dippers. In fact, if you’re feeling ambitious, consider doubling the batch! You can enjoy half as a dip and transform the rest into delicious Mini Stuffed Peppers for another easy and satisfying lunch later in the week.

Maximize Your Time with Smart Freezer Prep

One of the best strategies for consistent healthy eating is freezer preparation. This week, we’re making it a priority to stock the freezer for those inevitable busy weeknights. Pull out your trusty SouperCubes (affiliate link) and let’s get organized! On our doubling-up list for this week are two fantastic and versatile recipes: my Easy Chicken Veggie Soup and the ingenious Hidden Cauliflower Taco Meat. For the taco meat, you can even make a triple batch – it’s incredibly versatile for tacos, salads, bowls, and more! Remember, the goal is always to work smarter, not harder, especially when it comes to healthy meal prep.

Feeling extra ambitious and ready to dive deeper into the world of freezer meals? Check out my popular FREEZER PREP VIDEO on YouTube, which boasts over 2,000 views! It’s packed with tips and shows you how to prepare FOUR easy freezer meals this weekend. Don’t forget to subscribe to the channel for more valuable meal prep tutorials and healthy recipe videos!

Streamline Your Meal Planning with Our Tools

We believe that successful healthy eating shouldn’t be complicated. That’s why we’ve made it incredibly simple to follow this week’s plan. All five dinners and the featured breakfast are already loaded into a convenient *7-day template* within our self-calculating meal planning spreadsheet. Simply add your favorite lunches and snacks to complete your week. And remember, flexibility is key! If you need to swap out ingredients or meals due to availability or preference, the spreadsheet will automatically adjust your container counts (for 21 Day Fix users) or help you track your points effortlessly.

For those who enjoy the tactile experience of planning with pen and paper, we’ve got you covered too! Download our free 21 Day Fix Meal Planner PDF to track your containers, water intake, and overall progress. It’s an incredibly helpful tool for visualizing your week.

If you’re following the 2B Mindset program, I’ve created a dedicated 2B Mindset spreadsheet tracking tool. This simple yet effective tool allows you to electronically record your meals and get a quick, clear overview of your week’s food choices. Just click the link, make a copy when prompted, and save it to your computer (it works best on a desktop rather than a phone). Then, you’re ready to start tracking your daily or weekly meals with ease!

This Week’s Featured Recipes: A Culinary Journey from Summer to Fall

Get ready for a week of delicious and balanced meals that celebrate the best of both seasons. Here’s a closer look at what’s on the menu:

Meal Plan & Grocery List {Week of 9/20/21}

Breakfast: Apple Cinnamon Overnight Oats

21 Day Fix: 1 YELLOW, 1/2 PURPLE (per serving) | WW: Green – 4 points, Blue – 4 points, Purple – 1 point (per serving) | [Recipe makes 5 servings]

Groceries:

1 2/3 cups gluten-free rolled oats
1 2/3 cup unsweetened vanilla almond milk
2 1/2 cup diced apple
ground cinnamon
maple syrup or honey

Monday: Easy Chicken Veggie Soup

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

Groceries:

1 cup of diced carrots
1 cup of chopped celery
1/2 diced onion
2 cloves of garlic
1 zucchini
1 1/2 cups of fresh string beans
1 1/2 cups of spinach
32 oz of organic, low sodium vegetable or chicken stock
1 can of diced tomatoes (or fresh) – 14oz and 28oz cans both work great!
1 lb chicken breasts
Himalayan salt
Parmesan cheese
Olive oil flavored cooking spray

Tuesday: Hidden Cauliflower Taco Meat

21 Day Fix: 1 RED, 1 GREEN plus taco toppings (per serving) | WW: [95% beef] Green, Blue, Purple – 3 points plus toppings (per serving); [99% turkey] Green – 2 points, Blue – ZERO points, Purple – ZERO points plus toppings (per serving) | [Recipe makes 4 servings]

Groceries:

1lb of ground meat of your choice (we love lean ground beef)
3 cups of cauliflower rice (can be frozen)
1 cup of low sodium tomato sauce
1–2 T of salt free taco seasoning
salt
Your favorite taco toppings
Corn or flour tortillas or lettuce for salads

Tuesday topping: Homemade Pico de Gallo

21 Day Fix: 1/2 GREEN (per serving) | WW: Green, Blue, Purple – ZERO points (per serving) | [Recipe makes 6-8 servings]

Groceries:

1 pound tomatoes cut into ¼-inch pieces (I love using a variety of tomatoes)
¼ cup red onion
¼ cup fresh cilantro
2–3 jalapeno peppers
1 lime
Sea or Himalayan salt

Wednesday: Stuffed Acorn Squash with Sausage, Spinach, and Feta

21 Day Fix: 1 RED, 1 1/2 GREEN, 1/2 BLUE, 1 TSP (per serving) | WW: Green, Blue, Purple – 7 points (per serving) | [Recipe makes 4 servings]

Groceries:

2 Acorn Squash
1 lb sweet or spicy poultry sausage
olive oil
olive oil spray
1/2 onion
3 cloves of garlic
2 cups of spinach
1/2 cup of feta cheese (or sub your favorite cheese)
2 T of pecorino romano
sea or Himalayan salt

Thursday: Healthy Penne Vodka Sauce with Chicken

21 Day Fix: 1 RED, 1 GREEN, 1/4 BLUE, 1 YELLOW (per serving) | WW: Green – 7 points, Blue – 6 points, Purple – 4 points (per serving) | [Recipe makes 4 servings]

Groceries:

4 slices turkey bacon (nitrate-free)
olive oil
1/2 medium red onion
2 cloves garlic
28 oz crushed tomatoes
1/4 cup plus 1 T of vodka
4 Tbsp 2% plain Greek yogurt (or sub 1/3 cup full fat coconut milk)
1/3 cup Parmesan cheese and more for topping
1 T chopped fresh basil
dried oregano
sprinkle of salt
red pepper flakes
1 lb boneless chicken breasts
gluten free Penne Pasta or Zoodles

Friday: New York Strip Steak

21 Day Fix: 1 RED, 1 TSP (per serving) | WW: Green, Blue, Purple- 8 points (per serving) | [Recipe makes 2 servings]

Groceries:

2 Strip Steaks (about 8 oz and at least 1. 5 inches thick)- You can also use Ribeye or Filet Mignon
coarse Kosher or sea salt
coarse ground black pepper
olive oil
salted butter or ghee

Friday side: Cucumber Tomato Salad with Avocado + Feta

21 Day Fix: 1 GREEN, 1 BLUE, 3/4 TSP (per serving) | WW: Green, Blue, Purple- 5 points (per serving) | [Recipe makes 4 servings]

Groceries:

¼ small red onion
1 large cucumber
1 pint cherry tomatoes
1 avocado
⅓ cup crumbled feta cheese
1/4 cup chopped fresh cilantro (or dill)
1-2 lemons
1 Tablespoon extra-virgin olive oil
2 teaspoons honey
2 cloves minced garlic
salt

Connect with Our Community for Extra Support!

Navigating your health and wellness journey is always easier with a supportive community. If you’re looking for extra accountability, motivation, and a place to share your progress, we invite you to join our new SUPPORTERS group on Facebook! We chat daily about meal planning strategies, effective meal prep techniques, staying on track with healthy habits, and provide continuous encouragement throughout the week. As a bonus, all members of the Supporters group receive a FREE itemized grocery list for each weekly meal plan – making your shopping trips a breeze! 🙌🙌

Have a quick recipe question or need an immediate answer? The fastest way to get help is by joining my Ask the Fit Foodie group on Facebook. Our community of healthy eaters is always ready to lend a hand and share advice!

Additional 21 Day Fix | Ultimate Portion Fix Resources

For those dedicated to the 21 Day Fix or Ultimate Portion Fix programs, we have a wealth of resources to further support your journey:

Updated 21 Day Fix Food List: Free Printable – Keep your healthy eating on point with the most current food list.
21 Day Fix Meal Plan Spreadsheet [Self-Calculating!] – Effortlessly plan your meals and track your container counts with this smart tool.
How to Calculate Container Counts for the 21 Day Fix – Master the art of portion control with our comprehensive guide.
21 Day Fix Snacks | Healthy Snack Ideas – Discover delicious and approved snacks to keep you satisfied between meals.

Looking for More Full Meal Plans?

If you’re eager for more complete, free meal plans, we’ve got an extensive archive to keep your healthy eating fresh and exciting:

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

21 Day Fix Meal Plan Vol. 10 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 9 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 8 {All Meals | All Brackets | Free Printables}
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 Portion Fix MEAL PLAN…

Meal Plan & Grocery List {Week of 9/13/21} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 9/6/21} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 8/30/21} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 8/16/21} | 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!

100+ Weekly Meal Plans & Grocery Lists

Have a delicious and productive week, full of healthy eating and smart planning! We’re here to support you every step of the way.