Effortless & Healthy Meal Prep: Your 21 Day Fix & WW Family-Friendly Plan (Week of 1/31)
Welcome to your ultimate guide for stress-free and delicious healthy eating! This week’s meal plan is meticulously crafted to be fully compatible with both the 21 Day Fix and WW (Weight Watchers) Personal Points systems, offering a fantastic array of family-friendly meals. We’re thrilled to introduce two brand NEW recipes guaranteed to become instant favorites. To make your life even easier, we’ve included a printable grocery list and a smart meal planning spreadsheet. This post contains affiliate links, meaning if you make a purchase through them, I may earn a small commission at no extra cost to you, for products I genuinely love and use.
As many of you are likely experiencing a chilly start to the week, perhaps even a “Bomb Cyclone” or just some notoriously cold temperatures, it’s the perfect time to cozy up with some hearty, healthy meals. Here in my neck of the woods, we’ve had light snow flurries all morning, painting a beautiful, serene landscape. And what better way to embrace a snow day than with warm, comforting food that’s also good for you?
If you’re looking for ultimate comfort, I highly recommend two of my recently popular recipes: the Chili Cornbread Skillet or my Chicken and Dumplings Soup. Both have quickly become huge favorites among my readers, and for good reason! They deliver that satisfying, soul-warming experience without derailing your healthy eating goals. There’s truly nothing that says “cozy winter meal” quite like a rich chili or a soothing bowl of chicken and dumplings.
Introducing Your New Favorite Healthy Recipes!
This week’s exciting meal plan features not one, but two fantastic brand-new recipes designed to keep your taste buds happy and your healthy journey on track. We’re constantly innovating to bring you fresh, flavorful options that fit seamlessly into your lifestyle.
*NEW* Air Fryer Pork Tenderloin: Gourmet Taste, Minimal Effort
First up is my brand *NEW* Air Fryer Pork Tenderloin. If you love the ease and delicious results of air frying, you are in for a treat! This recipe is incredibly simple, utilizing the same versatile spice blend that made my Air Fryer Chicken Thighs a runaway success. Since its recent launch, the feedback has been overwhelmingly positive. One supporter in my private Facebook group shared, “Okay, Nancylynn. I made your air fryer pork tenderloin last night, and my husband said it was like a gourmet meal!” This kind of feedback absolutely makes my day! It proves that healthy eating doesn’t mean sacrificing flavor or feeling like you’re on a restrictive diet. Air frying locks in juices and creates a beautiful crust, making this pork tenderloin a perfect main dish for any weeknight.
*NEW* Copycat Rice a Roni: A Healthier Taste of Childhood
Also joining our lineup this week is a recipe I’m particularly excited about: this BRAND NEW, just-published Copycat Rice a Roni. For many of us, Rice a Roni was a childhood staple, a simple yet satisfying side dish. However, the traditional boxed version often comes with excessive sodium and less-than-ideal ingredients. My copycat version offers all the nostalgic flavor you remember, but without the high sodium content or artificial additives. It’s a healthier, homemade alternative that truly tastes exactly like the original. I can’t wait for you to try it and tell me what you think! 🙌 This recipe is a game-changer for anyone looking to enjoy classic comfort foods in a more health-conscious way, making it an ideal side for your lean proteins this week.
Elevate Your Meal Planning with Community Support
Beyond delicious recipes, successful meal planning thrives on support and practical strategies. If you find yourself needing an extra boost or more personalized guidance with your weekly meal prep, I warmly invite you to join the Confessions Facebook supporters group, especially this February! We’re dedicating the entire month to helping members transform these weekly plans into customized, full meal plans that perfectly suit YOUR unique needs, preferences, and schedule. It’s a fantastic opportunity to get your questions answered, share tips, and connect with a like-minded community all striving for healthier living. Don’t miss out on this valuable resource to fine-tune your approach to healthy eating and make it truly sustainable.
Alright, let’s dive into the core of this week’s plan…
Streamline Your Healthy Eating with Our Planning Tools
Effective meal planning is the cornerstone of successful healthy eating, whether you’re following the 21 Day Fix, WW Personal Points, or any other mindful eating approach. We provide powerful tools to simplify this process, ensuring you stay organized and on track.
Your Essential Meal Planning Spreadsheet
As always, to make your meal prep incredibly easy, all five dinners and a breakfast recipe for the week are already pre-loaded into our interactive meal planning spreadsheet. This digital tool is a lifesaver for busy individuals and families. All you need to do is incorporate your preferred lunches and snacks to complete your week. The beauty of this spreadsheet lies in its flexibility: if you need to swap out a meal because of dietary restrictions, ingredient availability, or personal preference, simply adjust it. For 21 Day Fix followers, the container counts will automatically adjust, giving you instant feedback and keeping your portions perfectly balanced. This feature saves you valuable time and prevents guesswork, making your healthy journey much more manageable.
Traditional Tracking with our Printable PDF Planner
For those who prefer a more tactile, hands-on approach to planning, our 21 Day Fix Meal Planner PDF is an excellent alternative. This printable allows you to track your container counts and water intake with good old-fashioned pen and paper. Many find that physically writing down their meals and progress helps them stay more accountable and mindful of their daily consumption. It’s a wonderfully helpful tool for visually organizing your week and reinforcing healthy habits.
2B Mindset Tracking Tool for Focused Nutrition
If you’re primarily following the 2B Mindset program, I’ve also created a dedicated 2B Mindset spreadsheet tracking tool. This simple yet incredibly effective spreadsheet is designed to help you record your meals electronically, providing an at-a-glance overview of your week. To use it, simply click the link, make a copy when prompted, and save it to your computer (it works best on a desktop or laptop rather than a phone). Then, you can begin your daily or weekly tracking, making it easier to see your food choices and maintain your 2B Mindset principles throughout the week.
May you have a delicious and wonderfully organized week ahead!
Have a quick recipe question? The fastest way to get an answer is in my FREE Ask the Fit Foodie group– come join us! This vibrant community is full of supportive individuals and I’m always there to offer guidance and advice.
Need more planning help? Check out these 21 DF | Ultimate Portion Fix Resources to further optimize your journey:
- Updated 21 Day Fix Food List; Free Printable: An essential resource to ensure you’re always using the most current container assignments and food categories.
- 21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]: Dive deeper with our comprehensive spreadsheet that does the math for you, making portion control effortless.
- How to Calculate Container Counts for the 21 Day Fix: Learn the precise method for determining container equivalents for any recipe, empowering you to create your own meal plans with confidence.
- 21 Day Fix Snacks | Healthy Snack Ideas: Never be stumped for a healthy snack again with this extensive list of delicious and compliant options.
IF YOU WANT A FULL PLAN, I HAVE Eleven FREE COMPLETE PLANS THAT YOU CAN USE FOR YOUR WEEK:
OR, TRY A RECENT Portion Fix MEAL PLAN…
DON’T FORGET TO CHECK YOUR INBOX!
To ensure you get the absolute most out of these meal plans, I send out exclusive, step-by-step prep tips directly to your inbox every week! These valuable insights help you streamline your cooking process and make healthy eating even easier. Click below to get on the list and never miss out on practical advice and delicious recipes!
This week’s 21 Day Fix Meal Plan + WW Meal Plan – Detailed Overview:
Meal Plan & Grocery List {Week of 1/31/22}
Breakfast: Sheet Pan Breakfast with Sweet Potato, Brussels Sprouts, and Bacon (sub butternut squash for no yellow!)
21 Day Fix: using sweet potatoes – 1 GREEN, 1 YELLOW, 1 RED, 1 TSP (per serving); using butternut squash – 2 GREEN, 1 RED, 1 TSP | [Recipe makes 4 servings]
Note: This recipe makes 4 servings, so consider making 1.5 or 2x the recipe to enjoy it all week!
Groceries:
- 8 slices nitrate-free turkey bacon
- 1/4 of a red onion
- 2 large sweet potatoes (sub 4 cups cubed butternut squash for no yellow)
- 4 cups of Brussels sprouts
- 4 tsp olive oil
- Himalayan or sea salt
Monday: Healthy Instant Pot Lasagna Soup
21 Day Fix: 1/2 YELLOW, 1 1/4 GREEN, 1 RED, 1/2 BLUE, 1/2 TSP (per serving) | [Recipe makes 6 servings]
Tip: Want a low-carb option? Simply leave out the noodles or plate them separately for the kids!
Groceries:
- olive oil
- 1 1/4 lb Italian poultry sausage, ground turkey, or lean ground beef
- 1 onion
- 4 cloves of garlic
- 4 cups chicken broth or stock
- 1 (28 oz) can crushed tomatoes
- 1 (14 oz) can of tomato sauce
- fresh basil
- 2 cups fresh spinach
- 6 gluten-free lasagna noodles (or use whole wheat)
- 1 1/2 cups ricotta
- 3/4 cup shredded mozzarella
- 1/3 cup parmesan cheese (I use Pecorino Romano)
Tuesday: Hidden Cauliflower Taco Meat tacos or taco salads
21 Day Fix: 1 RED, 1 GREEN, plus taco/salad toppings (per serving) | [Recipe makes 4 servings]
Tip: Don’t forget to count all of your ingredients for taco salads or tacos!
Groceries:
- 1lb of ground meat of your choice (we love lean ground beef)
- 3 cups of cauliflower rice (can be frozen)
- 8 oz can low sodium tomato sauce
- salt-free taco seasoning
- salt
- Your favorite taco toppings
- Ingredients for salads or tacos
Wednesday: *NEW* Air Fryer Pork Tenderloin
21 Day Fix: 1 RED, 1/4 TSP, 1/2 sweetener TSP (per serving) | [Recipe makes 6-8 servings]
Groceries:
- salt
- 2 T brown sugar
- paprika
- garlic powder
- chili powder
- ground black pepper
- 2 pork tenderloins, 1-1 ½ pounds each
- 2 tsp olive oil or olive oil cooking oil spray
Wednesday sides: *NEW* Copycat Rice a Roni and your favorite veggie
21 Day Fix: 1 YELLOW, 1 TSP (per serving) | [Recipe makes 4 servings]
Groceries:
- 4 tsp butter or vegan butter
- ¼ cup gluten-free spaghetti
- 1 cup brown rice
- 1 ¼ cup of low sodium chicken broth or stock
- minced dried onion
- garlic powder
- turmeric
- salt
- dried parsley
Favorite veggie side (e.g., broccoli, green beans, asparagus)
Thursday: Cauliflower Cheeseburger “Mac”
21 Day Fix: 1 RED, 1 GREEN, 1 BLUE, 1 TSP (per serving) | [Recipe makes 4 servings]
Groceries:
- 1 lb lean grass-fed ground beef
- 1 small to medium head of cauliflower
- 4 tsp of rice flour (or flour of your choice – almond flour is best for keto)
- 4 tsp butter, vegan butter, or ghee
- 1 cup of unsweetened original almond milk (or milk of your choice)
- 1 1/3 cups shredded cheddar cheese (use Daiya or Violife for dairy-free)
- Himalayan salt
Friday: Buffalo Chicken Pizza with raw veggies or a side salad
21 Day Fix: 1 YELLOW, 1 RED, 1 BLUE, 1 TSP (per serving) | [Recipe makes 1 pizza]
Note: Ingredient amounts are for 1 pizza only – you will need to double, quadruple, etc., to account for everyone you are serving!
Groceries:
- olive oil spray
- 1 whole grain wrap, tortilla, or flatbread
- 1 tsp butter or ghee
- 1/2 cup cooked chicken
- 1/4–1/3 cup of hot sauce
- 2 T ricotta cheese
- 2 1/2 T blue cheese
- 3 T shredded mozzarella cheese
- 1 T diced red onion
- garlic powder
- parsley
- raw veggies or side salad ingredients