Effortless 21 Day Fix & WW Meal Plan: Delicious Dinners, Grab-and-Go Breakfasts & Smart Grocery List

As summer’s long, relaxed days begin to fade, the “back to school” or “return to routine” crunch time inevitably arrives. This period often brings a whirlwind of new schedules, commitments, and a general increase in daily demands. Whether you’re a parent juggling virtual learning and work, a teacher preparing for a new academic year, or simply navigating the ripple effects of a changing season in your workplace, the need for simplicity and structure becomes paramount. This carefully curated meal plan is designed to be your stress-reducing secret weapon, helping you navigate the busy week ahead with ease and delicious, healthy food.

The shift to a new season, especially one that impacts family routines and daily schedules, can feel overwhelming. Many of you are already in the thick of it, while others are bracing for changes. My mission is to provide you with meal plans that significantly reduce your mental load and kitchen stress, and this week’s plan is crafted with that exact purpose in mind. I truly *see you* during this challenging time, and I understand how tough it can be to prioritize healthy eating amidst chaos.

This particular 21 Day Fix and WW friendly meal plan focuses on efficiency and flavor. You’ll find recipes that cleverly utilize leftovers and repeat side dishes, cutting down on prep time and maximizing your efforts in the kitchen. Imagine coming home after a long day to a comforting bowl of wholesome pasta paired with savory meatballs and a vibrant fresh tomato sauce – a perfect way to nourish your body and soul. Take a deep breath, trust the plan, and get ready for a delicious, less-stressed week!

To make your life even easier, all five dinners and a versatile breakfast option are pre-loaded into a *7-day template* meal planning spreadsheet, accessible here. All you need to do is incorporate your preferred lunches and snacks to complete your week. Remember to make a copy of the spreadsheet for your personal use, as you won’t be able to edit the original. The beauty of this spreadsheet is its flexibility: if you need to swap out an ingredient or aren’t following the plan precisely, simply adjust, and the 21 Day Fix containers and WW points will auto-update for you!

For those who appreciate the tactile experience of planning, a printable 21 Day Fix Meal Planner PDF is also available. This handy tool allows you to meticulously track your container counts and water intake, providing a clear visual representation of your daily progress. It’s an incredibly helpful resource for staying accountable and ensuring you meet your healthy eating goals.

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

For those seeking a comprehensive approach to meal planning, these six free meal plans are an invaluable resource. Each volume provides a complete breakdown of all meals for the week, meticulously detailing container counts for all 21 Day Fix brackets, and includes handy printable documents to streamline your entire healthy eating journey.

• 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 21 DAY FIX MEAL PLAN…

Looking for something fresh and timely? Explore these recent 21 Day Fix and WW meal plans, each complete with its own grocery list. They offer a fantastic range of seasonal recipes and varied meal ideas, perfect for keeping your healthy eating journey exciting and delicious.

• Meal Plan & Grocery List {Week of 8/17/20} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 8/3/20} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 7/27/20} | 21 Day Fix Meal Plan | WW Meal Plan
• Meal Plan & Grocery List {Week of 7/20/20} | 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!

Life changes, and so do our dietary needs and preferences. If this week’s plan isn’t quite what you’re looking for, don’t worry! My extensive archive boasts over 100+ Weekly Meal Plans & Grocery Lists, offering an incredible variety of options. You’re sure to find a plan that perfectly aligns with your current goals, available ingredients, and family’s tastes. From Instant Pot meals to vegetarian options, there’s a plan for every lifestyle.

DON’T FORGET TO CHECK YOUR INBOX!

Enhance your meal prepping success by joining my community! I send out exclusive, step-by-step prep tips tailored specifically for these meal plans directly to your inbox every week. These insider tips will help you streamline your cooking process, save even more time, and ensure your healthy meals come together effortlessly. Click here to get on the list and elevate your meal planning game!

THIS WEEK’S 21 DAY FIX MEAL PLAN AND WW MEAL PLAN-

This week’s meal plan is thoughtfully designed to bring you delicious, balanced meals that fit seamlessly into your 21 Day Fix container counts and Weight Watchers points. Each recipe focuses on fresh ingredients, robust flavors, and minimal fuss, proving that healthy eating can be both easy and incredibly satisfying.

Breakfast: “Overnight” Instant Pot Steel Cut Oats

Kickstart your mornings with this incredibly easy and nourishing breakfast. These “Overnight” Instant Pot Steel Cut Oats are a game-changer for busy mornings, as they cook up perfectly while you sleep. They’re hearty, satisfying, and provide sustained energy to power you through your day. Plus, they’re endlessly customizable with your favorite toppings!

21 Day Fix: 1 YELLOW plus toppings (per serving) | WW Blue: 2 points plus toppings (per serving) | [Recipe makes 4-6 servings]

Tip: Elevate your oats with a burst of tropical flavor! A topping of fresh, diced mango adds a delightful sweetness and vibrant color. Other fantastic options include a sprinkle of cinnamon, a drizzle of maple syrup or honey, a handful of mixed berries, chopped nuts, or even a dollop of your favorite nut butter for extra healthy fats and protein.

Groceries:

• Cooking oil spray (coconut or avocado works well, but any type is fine)
• 1 cup Bob’s Red Mills Gluten Free Steel Cut Oats (or your preferred brand)
• Optional – a sprinkle of salt to enhance flavor
• Maple syrup or honey for natural sweetness
• Cinnamon, ground
• Assortment of fruit and nut toppers (berries, bananas, walnuts, almonds, etc.)
• Optional – a splash of almond milk for creaminess

Monday: 21 Day Fix Make Ahead Meatballs with Fresh Tomato Sauce & Pasta/Zoodles

Start your week with a classic comfort meal made healthy! These 21 Day Fix Make Ahead Meatballs are incredibly tender and flavorful, and as the name suggests, can be prepped in advance to save you time. Paired with a vibrant, brand-new Instant Pot Fresh Tomato Sauce, this meal is a burst of homemade goodness. Serve it over your favorite whole grain pasta or nutritious zoodles for a balanced and satisfying dinner that the whole family will adore.

Meatballs – 21 Day Fix: 1 RED, trace yellow and blue (per serving) | [Recipe makes 3 Servings]

Sauce – 21 Day Fix: 1 GREEN, 1/3 TSP (per serving) | [Recipe makes 6 Servings]

Groceries:

Meatballs

• 1/2 cup of fresh gluten-free (or other whole grain) bread crumbs
• 3/4 lb ground chicken or turkey
• 1/2 lb chicken or turkey sausage, removed from casing
• 2 cloves of garlic, minced
• Fresh chopped basil
• Fresh parsley, chopped
• 1/3 cup of Parmesan/Romano cheese blend
• 2 tablespoons of chicken broth
• 1 large egg

Sauce

• Olive oil
• 1/2 yellow onion, diced
• 5 cloves of garlic, minced
• 6 cups of fresh tomatoes, chopped (any variety will work)
• 1 carrot, finely chopped (adds natural sweetness)
• 1 (6oz) can of tomato paste
• 2 Tbsp chopped fresh basil (can sub 1 tsp dried)
• Salt & pepper, to taste
• (Optional) Dried oregano & parsley (start with 1 tsp then add more if desired)

Tuesday: Fish Tacos with Mango Salsa

Brighten up your Tuesday with these vibrant and fresh Fish Tacos with Mango Salsa. This recipe is naturally gluten-free, 21 Day Fix approved, and WW friendly, making it a fantastic choice for a healthy and flavorful meal. The flaky white fish seasoned to perfection, combined with the sweet and zesty homemade mango salsa, creates a delightful contrast of textures and tastes that will transport you to a tropical paradise.

21 Day Fix: 1 RED, 1 YELLOW, 1/4 PURPLE, 1/3 BLUE, trace GREEN (per serving) | WW Blue: 7 points (per serving) | [Recipe makes 4 servings]

Groceries:

• Olive oil spray
• 1 lb white fish – turbo, flounder, or mahi-mahi work beautifully (shrimp is also an excellent substitute)
• 8 corn tortillas (For 21 Day Fix, two corn tortillas count as one yellow. You can substitute 4 flour tortillas, where one flour tortilla equals one yellow.)
• Salt-free taco seasoning
• Fresh cilantro, chopped
• 3 limes (for juice and zest)
• 1 cup ripe mango, diced
• 2/3 cup avocado, diced
• 1/4 red onion, finely diced
• 1 tablespoon jalapeño, minced (adjust to your spice preference)
• 1/2 cup of plain Greek yogurt (for a creamy, healthy topping)
• Shredded lettuce or cabbage for crunch
• Salt, to taste

Wednesday: Instant Pot BBQ Chicken with No Mayo Cilantro Lime Coleslaw

Mid-week calls for an easy yet incredibly satisfying meal, and this Instant Pot BBQ Chicken delivers on all fronts. With a convenient Crock Pot option also available, you can choose the method that best fits your schedule. The chicken is tender, succulent, and coated in a flavorful homemade BBQ sauce. It’s perfectly complemented by a refreshing No Mayo Cilantro Lime Coleslaw (recipe included in the BBQ post), offering a delightful crunch and tang without the heavy mayo.

21 Day Fix: 1 RED, 1 GREEN, 2 sweetener TSP (per serving) | WW: Chicken- Green- 5 points, Blue- 4 points, Purple- 4 points (per serving); Slaw- Green, Blue, and Purple- 1 point (per serving) | [Recipe makes 4 servings]

Tip: To maximize efficiency and reduce food waste, consider making a double batch of the coleslaw tonight. It’s incredibly fresh and versatile, and the extra portion can be repurposed for Friday’s dinner. If you have younger children who prefer their veggies plain or aren’t keen on coleslaw, you can simply prepare enough for today’s meal, knowing it will still provide ample servings for two dinners if desired for adults.

Groceries:

Chicken

• 1/2 cup tomato paste
• 1/4 cup of coconut aminos (can sub low sodium soy sauce if not gluten-free)
• Maple syrup or honey for natural sweetness
• 2 Tbsp apple cider vinegar
• ½ Tbsp yellow mustard
• Garlic powder
• Onion powder
• Sea or Himalayan salt
• Black pepper, freshly ground
• Paprika (smoked paprika adds an extra layer of flavor)
• 1 –2 pounds of boneless, skinless chicken tenderloins, or chicken breasts

Slaw

• 3 T fresh cilantro, chopped
• 4 cups of coleslaw mix (or finely chop your own cabbage and carrots)
• Small red onion, thinly sliced or finely diced
• 1 jalapeño, minced (remove seeds for less heat)
• 2 limes, for fresh juice
• Olive oil

Thursday: 21 Day Fix Italian Pork Chops with Pasta or Zoodles

Embrace the flavors of the Mediterranean with these succulent 21 Day Fix Italian Pork Chops. This dish brings together tender pork chops with fresh tomatoes, fragrant herbs, and a hint of garlic, creating a meal that feels gourmet yet is incredibly simple to prepare. It’s a perfect option for a cozy weeknight dinner that will impress without demanding hours in the kitchen. Serve these flavorful chops with your preferred pasta for a classic pairing or opt for lighter zoodles to boost your veggie intake.

21 Day Fix: 1 RED, 1/2 GREEN, trace BLUE, and 1 tsp (per serving) | WW Blue: 6 points (per serving) | [Recipe makes 4 Servings]

Groceries:

• 4 Boneless Pork Chops (about 1-inch thick)
• Olive oil
• 1/2 pint of cherry or grape tomatoes, halved
• 1/2 diced onion
• 2 cloves garlic, minced
• Fresh basil, chopped
• Dried oregano
• Sea salt, to taste
• Sprinkle of Parmesan cheese for garnish (optional)

Friday: Southwest Chicken Skewers with Cauliflower Rice or Leftover Coleslaw

Wrap up your week with these vibrant and flavor-packed Southwest Chicken Skewers! Perfect for grilling or baking, these skewers are a fantastic way to enjoy a lean protein and colorful veggies. The chicken is marinated in zesty southwest spices, ensuring every bite is bursting with flavor. Pair them with a refreshing side of 21 Day Fix Cauliflower Rice with Lime and Cilantro for a light and healthy option, or utilize any leftover No Mayo Cilantro Lime Coleslaw from Wednesday to complete your meal effortlessly.

Chicken- 21 Day Fix: 1 RED, 1/2 GREEN plus toppings (per serving) | WW Blue: Zero points plus toppings (per serving) | [Recipe makes 4 Servings]

Cauli Rice – 21 Day Fix: 1 GREEN, 1/2 TSP (per serving) | WW Blue: 1 point (per serving) | [Recipe makes 4 Servings]

Tip: If you happen to have extra fresh tomatoes on hand, chop them up and top your skewers with some homemade Salsa or Copy Cat Chipotle Pico de Gallo for an added burst of freshness. Alternatively, the zesty Mango Salsa from Tuesday’s fish tacos would also make an incredibly delicious and vibrant topping for these skewers!

Groceries:

Chicken Skewers

• 1 lb boneless skinless chicken breast, cut into 1-inch pieces
• 1 cup red onion, cut into wedges or large pieces
• 1 cup green pepper, cut into large pieces
• 1–2 T salt-free taco seasoning
• Juice and zest of 1 lime
• Sprinkle of Himalayan salt

Cauliflower Rice

• 1 head Cauliflower, riced (or pre-riced cauliflower)
• Olive oil
• 1–2 cloves of garlic, minced
• Fresh cilantro, chopped
• Juice of a lime
• Sea salt, to taste