Ultimate 21 Day Fix & WW Meal Plan: Healthy Comfort Foods for a Stress-Free Week + Grocery List

Searching for a comprehensive 21 Day Fix or WW (Weight Watchers) meal plan that handles breakfast and dinner for you? Look no further! This carefully crafted meal plan is packed with delicious, healthy comfort foods designed to nourish you throughout the week. It includes all the essential details: WW points, 21 Day Fix container counts, a printable grocery list, and a handy meal planning spreadsheet to keep you organized. This post contains affiliate links, meaning if you purchase through them, I may earn a small commission at no extra cost to you. I only recommend products I genuinely love and use!

Hello, wonderful readers! What a week it’s been. Thank you so much for all your lovely birthday wishes! It’s always a heartwarming reminder that I have the most supportive and amazing community out there. Your kind words truly made me feel special!

In today’s fast-paced world, it’s easy to feel overwhelmed with information and daily demands. That’s why I’ve put together this meal plan – to help you save precious brainpower for the important things in life. No more scrambling to figure out “what’s for dinner?” or making last-minute grocery runs. With this plan, you can simply print your grocery list, head to the store, or even schedule a convenient grocery delivery or pickup, and you’ll be perfectly set for a week of healthy, delicious eating. Embracing a structured meal plan is one of the most effective ways to stay on track with your health and fitness goals, reduce food waste, and enjoy the peace of mind that comes with knowing your meals are taken care of.

Want another fantastic way to reclaim your time and sanity? Make sure to subscribe to my email list! I regularly send out a weekly prep checklist designed to keep you organized and efficient in the kitchen, ensuring smooth sailing through every meal of the week. These exclusive tips provide step-by-step guidance on how to maximize your meal prep efforts, making your healthy eating journey even easier and more sustainable.

Streamline Your Week with Our Meal Planning Tools

Getting started is incredibly easy. I’ve already loaded all five dinners and a breakfast recipe into a special *7-day template* meal planning spreadsheet for you right here. Your only tasks will be to incorporate your lunches and snacks – the rest is done! Remember, it’s essential to make a copy of the spreadsheet before you start, as you won’t be able to edit the original document. This allows you to customize it to your heart’s content, adding your personal touches and favorite ingredients. If you decide not to follow the meal plan precisely, or if certain ingredients aren’t available, don’t worry! Simply swap out what you need, and the smart spreadsheet will automatically adjust your 21 Day Fix container counts or WW points for you. It’s truly a game-changer for flexible and adaptable meal planning, ensuring you always stay on track with your goals, regardless of dietary changes or ingredient availability.

For those who prefer a more traditional approach, I also offer a printable 21 Day Fix Meal Planner PDF. This handy tool is perfect for tracking your containers, water intake, and overall progress with a pen and paper. It provides a tangible way to stay accountable and motivated throughout your journey, allowing you to visually monitor your daily consumption and celebrate your progress. Whether you prefer digital convenience or the satisfaction of a handwritten plan, I’ve got the tools to support your success.

Wishing you a delicious, healthy, and stress-free week filled with amazing food and successful meal prep!

Explore More 21 Day Fix Meal Plans

If you’re looking for even more variety or prefer to have all your meals, snacks, and brackets completely planned out, I’ve got you covered! Here are seven free complete 21 Day Fix meal plans you can use to structure your week and achieve your healthy eating goals. Each plan is designed to make portion control simple and delicious, ensuring you have a diverse range of healthy meals to enjoy:

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}

Discover Recent Ultimate Portion Fix Meal Plans

Looking for the latest and greatest? Here are some of my most recent Ultimate Portion Fix meal plans, complete with grocery lists and tailored for both 21 Day Fix and WW programs. These fresh plans offer new recipes and ideas to keep your healthy eating journey exciting and diverse, ensuring you never get bored while sticking to your goals:

Meal Plan & Grocery List {Week of 11/2/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 10/26/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 10/19/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 10/12/20} | 21 Day Fix Meal Plan | WW Meal Plan

Looking for Other Meal Planning Options?

If this particular 21 Day Fix eating plan doesn’t quite fit your current needs or preferences, don’t worry – I’ve got you completely covered! My extensive archives feature over 100 weekly meal plans and grocery lists, catering to a wide range of tastes, dietary requirements, and seasons. You’re sure to find a plan that perfectly aligns with what you’re looking for to support your healthy lifestyle, whether it’s vegetarian, budget-friendly, or designed for specific kitchen appliances.

Don’t Miss Your Weekly Prep Tips!

To truly maximize the effectiveness of these meal plans and make your healthy eating journey even easier, I send out exclusive, step-by-step prep tips directly to your inbox every week. These tips are designed to help you prepare ingredients, cook ahead, and streamline your kitchen routine, ensuring that you can stick to your plan with minimal effort and maximum enjoyment. From smart shopping strategies to efficient cooking hacks, these emails are packed with actionable advice. Don’t miss out on these invaluable insights – click here to get on the list and receive your weekly dose of meal prep wisdom!

This Week’s 21 Day Fix and WW Meal Plan: Healthy Comfort Food Edition

Get ready for a week of wholesome and satisfying meals that taste like pure comfort but are packed with nutrition. This week’s plan focuses on easy-to-make dinners and a delicious breakfast that will keep you on track with your 21 Day Fix containers and WW points. Each recipe is chosen for its flavor, ease of preparation, and ability to provide a truly comforting meal experience. Let’s dive into the delicious details!

Breakfast: Delicious Baked Oatmeal Cups

Start your mornings right with these incredibly convenient and customizable Baked Oatmeal Cups. They’re perfect for meal prepping at the beginning of the week, allowing you to grab a healthy, satisfying breakfast even on the busiest mornings. Packed with wholesome oats, natural sweetness from bananas or applesauce, and a hint of cinnamon, these cups are a fantastic way to fuel your day and keep you feeling full until lunch. Plus, they’re super versatile – add your favorite fruits or nuts!

21 Day Fix: 1/2 YELLOW, 1/2 PURPLE plus toppings (per muffin) | WW Blue: 2 points plus toppings (per muffin) | [Recipe makes 12 muffins]

Groceries for Baked Oatmeal Cups:

Coconut oil or coconut oil spray
2 large eggs
1 tsp pure vanilla extract
2 large bananas OR 2 cups unsweetened applesauce (I used 1 of each for a balanced flavor and texture)
1 T raw honey
2 1/2 cups old fashioned rolled oats
Ground cinnamon (adjust to your taste preference)
1 1/2 tsp baking powder
1 1/2 cups unsweetened almond milk
Optional toppings: fresh berries, other fruits (chopped apples, peaches), nuts (almonds, walnuts), pure maple syrup, a few chocolate chips (remember to adjust container/point counts for toppings)

Monday: Flavorful Spice Rubbed Whole Chicken with Creamy Cauliflower Au Gratin

Kick off your week with a hearty and flavorful meal! This Spice Rubbed Whole Chicken is incredibly tender and aromatic, making it a perfect family dinner that can also provide delicious leftovers. The spice rub creates a crispy skin and juicy meat, offering a healthy alternative to fried chicken. Paired with a rich and creamy Cauliflower Au Gratin, you get all the comfort food vibes without the guilt. This “au gratin” is cleverly lightened up but still delivers that indulgent cheesy goodness. Both dishes are excellent for using leftovers or for prepping components in advance, setting you up for success early in the week.

Spice Rubbed Whole Chicken:

21 Day Fix: 1 RED (per serving) | WW Blue: Zero points / 1 point for dark meat (per serving) | [Recipe makes 6 servings]

Cauliflower Au Gratin:

21 Day Fix: 1 GREEN, 1 BLUE, 1 TSP (per large serving) | WW Blue: 5 points (per large serving) | [Recipe makes 4-8 servings]

Groceries for Monday:

For the Chicken:

1 Whole Chicken – 4 to 5 lbs for a 6 quart Instant Pot, or 5-7 lbs for an 8 quart Instant Pot or Crock Pot (choose the size appropriate for your appliance)
1 onion
1 lemon
Paprika
Cayenne pepper (optional, for a kick)
Onion powder
Dried thyme
Garlic powder
Salt (Himalayan or sea salt recommended, to taste)
1 cup chicken broth (for Instant Pot) – can substitute water if preferred

For the Cauliflower Au Gratin:

1 small to medium head of cauliflower (approximately 4 cups florets), fresh is best for texture
4 tsp of gluten-free flour or whole wheat flour (for keto, substitute almond flour)
4 tsp vegan butter, regular butter, or ghee
1 cup of unsweetened original almond milk
1 1/4 cups freshly shredded extra sharp cheddar cheese (shredding your own yields better melt; use Daiya for a dairy-free option!)
2 T of Pecorino Romano Cheese (adds a salty, umami depth)
Garlic powder (optional, or use 2 cloves fresh minced garlic for a stronger flavor)
Himalayan salt (to taste)
3 T gluten-free panko (for a crispy topping that adds great texture)

Tuesday: Zesty Southwest Chicken Skewers with Easy Instant Pot Brown Rice

Brighten up your Tuesday with these vibrant and flavorful Southwest Chicken Skewers. Marinated chicken pieces, colorful bell peppers, and red onions are threaded onto skewers and then grilled or baked to perfection, offering a lean and protein-packed meal. The zesty lime and salt-free taco seasoning provide a burst of Tex-Mex flavor without unnecessary additives. Serve them with our Freezer Friendly Instant Pot Brown Rice for a complete and wholesome dinner that’s also great for batch cooking. The rice is incredibly easy to prepare in advance and stores well, making your weeknight dinner assembly a breeze.

Southwest Chicken Skewers:

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

Freezer Friendly Instant Pot Brown Rice:

21 Day Fix: 1 YELLOW (per serving) | WW Blue: 2 points (per serving) | [Recipe makes as many servings as you like, easily scalable]

Groceries for Tuesday:

For the Chicken:

1 lb boneless skinless chicken breast, cut into uniform cubes for even cooking
1 cup red onion, cut into large chunks suitable for skewers
1 cup green pepper, cut into large chunks
1 – 2 T salt-free taco seasoning (adjust to your preference for spice and flavor)
1 lime (for fresh juice and zest, which brightens the flavors)
Sprinkle of Himalayan salt (optional, as taco seasoning often contains salt, taste first)

For the Rice:

Cooking oil spray (e.g., olive oil or avocado oil spray, to prevent sticking)
Brown rice (quantity depends on desired servings, check package for ratio)
Water or broth (according to Instant Pot instructions for brown rice)

Wednesday: Hearty Instant Pot Jambalaya

Midweek calls for something robust and comforting, and this Instant Pot Jambalaya delivers just that! This one-pot wonder is packed with savory chicken, shrimp, and sausage, along with a medley of traditional “holy trinity” vegetables (onion, celery, bell pepper) and brown rice, all seasoned with a fragrant homemade Cajun spice blend. It’s a complete meal that’s both satisfying and surprisingly quick to make thanks to the Instant Pot. The blend of textures and spicy, savory flavors makes it a true crowd-pleaser and a healthy twist on a classic. It’s also excellent for feeding a family or having leftovers for lunch.

21 Day Fix: 1 YELLOW, 1 RED, 1 GREEN, 1 TSP (per serving) | WW Blue: 9 points (per serving) | [Recipe makes 6 servings]

Groceries for Instant Pot Jambalaya:

Cajun Seasoning blend (you can mix your own for best flavor control, or use a low-sodium store-bought blend):
- Sea or kosher salt
- Garlic powder
- Paprika
- Black pepper
- Onion powder
- Dried oregano
- Dried thyme
- Cayenne pepper (for heat)
- Red pepper flakes (optional, for extra heat)
Olive oil (for sautéing)
1/2 lb chicken sausage (fully cooked Andouille Sausage works wonderfully for authentic flavor, or use your preferred chicken sausage)
1/2 lb medium-sized raw shrimp, peeled and deveined (thaw if frozen)
1/2 lb boneless skinless chicken thighs, cut into bite-sized pieces
1 1/2 cups brown rice (rinsed)
1 1/2 cups organic chicken stock or broth (low sodium)
1 (14.5oz) can of diced tomatoes, undrained (for acidity and moisture)
1 onion, chopped
3 cloves of garlic, minced
3 stalks of celery, chopped
2 bell peppers (any color), chopped (for sweetness and crunch)

Thursday: Elegant Pork Chops with Goat Cheese Butter & Warm Honey Roasted Butternut Squash Salad

Elevate your Thursday dinner with this sophisticated yet simple meal that feels gourmet but is entirely doable for a weeknight. Tender Pork Chops are pan-seared to perfection and then enhanced with a luscious goat cheese butter, creating a truly memorable flavor profile that is both creamy and tangy. On the side, a Warm Honey Roasted Butternut Squash Salad with tart cranberries and crumbled goat cheese adds a touch of sweetness, tang, and beautiful autumnal colors, making for a perfectly balanced and delightful meal. This pairing offers a fantastic blend of protein, healthy fats, and vibrant vegetables.

Pork Chops with Goat Cheese Butter:

21 Day Fix: 1 RED, 1/4 BLUE, 1 TSP (per serving) | WW Blue: 6 points (per serving) | [Recipe makes 4 servings]

Warm Honey Roasted Butternut Squash Salad:

21 Day Fix: 1 GREEN, 1 TSP, trace BLUE, trace PURPLE (per serving) | WW Blue: 3 points (per serving) | [Recipe makes 6 servings]

Groceries for Thursday:

For the Pork Chops:

Olive oil (for cooking pork chops)
Olive oil cooking spray (for lighter cooking)
1 tablespoon unsalted butter (for the goat cheese butter)
1 lemon (for juice and zest, adds brightness to the pork and butter)
Himalayan or sea salt (to taste, for seasoning the chops)
Black pepper (freshly ground recommended, for seasoning)
1/3 cup of goat cheese (softened, for easy mixing into butter)
4 (4-oz.) boneless pork chops (about 1-inch thick, ensure even thickness for cooking)
Fresh or dried parsley (optional, for garnish and fresh flavor)

For the Butternut Squash Salad:

6 cups of peeled and chopped butternut squash (can buy pre-chopped to save time)
Olive oil cooking spray
Olive oil (for roasting the squash)
Salt, pepper, and garlic powder (to taste, for seasoning the squash)
1 cup fresh cranberries (or dried, adjust containers/points if using dried due to sugar content)
2 T honey (for a touch of natural sweetness)
¼ cup of goat cheese, crumbled (for tang and creaminess)
Cinnamon (a pinch, optional, enhances the squash flavor)
Fresh or dried parsley to garnish

Friday: Classic Homemade Hamburger Helper (Healthy Version!)

End your week with a beloved classic, reimagined for health and flavor! This Homemade Hamburger Helper is a comforting, one-pan meal that’s far superior to the boxed version. It’s packed with lean ground beef, tender gluten-free pasta, and a rich, cheesy sauce made from healthy ingredients, including hidden cauliflower for extra veggies. It’s a family favorite that everyone will love – and it fits perfectly into your healthy eating plan, proving that comfort food can indeed be nutritious and delicious. This is the ultimate guilt-free indulgence to celebrate the end of your productive week!

21 Day Fix: 1 YELLOW, 3/4 GREEN, 3/4 RED, 1 BLUE (per serving) | WW: Green, Blue, Purple- 11 points (per serving) | [Recipe makes 6 servings]

Groceries for Homemade Hamburger Helper:

1 lb lean ground beef (or ground turkey for an even leaner option, or even a plant-based ground for a vegetarian twist)
2 cups of gluten-free elbows (or regular elbow macaroni if not gluten-free)
Garlic powder (to taste, a key flavor enhancer)
Dry mustard (adds a subtle tang and depth of flavor)
Himalayan salt (to taste)
2 1/4 cups chicken broth or beef broth (low sodium preferred, for better sodium control)
4 cups of cauliflower florets – either a small head or a frozen bag (finely chopped or riced, blends seamlessly into the sauce)
2 cups of freshly shredded cheddar cheese (approximately 1 block; shredding your own avoids anti-caking agents and melts better)
2 T Pecorino Romano (optional, for extra cheesy depth and sharpness)

Why Choose This 21 Day Fix & WW Meal Plan?

This meal plan is more than just a list of recipes; it’s a strategic guide designed to simplify your healthy lifestyle journey. Here’s why it stands out and why it’s the perfect choice for anyone looking to eat well and save time:

Balanced Nutrition: Each meal is carefully portioned and balanced according to 21 Day Fix container guidelines and WW point values, ensuring you meet your nutritional needs without excess. This helps promote steady weight loss and improved energy levels.
Healthy Comfort Foods: You don’t have to sacrifice flavor for health. This plan features delicious, satisfying dishes that evoke the warmth of traditional comfort food, but with a nutritious twist. Say goodbye to restrictive diets and hello to enjoyable, wholesome meals.
Time-Saving Meal Prep: Many of these recipes are ideal for meal prepping components in advance, or for enjoying as leftovers, significantly cutting down on daily cooking time. Spend less time in the kitchen and more time doing what you love.
Clear Guidance: With detailed grocery lists, explicit container counts, and easy-to-follow recipes, you’ll spend less time planning and more time enjoying your food. Everything you need is laid out for maximum clarity.
Flexibility: The included spreadsheet allows for easy adjustments if you need to swap ingredients or customize for your family’s preferences or dietary restrictions. This adaptability ensures the plan works for *your* unique life.
Supports Multiple Programs: Whether you’re actively following 21 Day Fix, Ultimate Portion Fix, or Weight Watchers, this plan provides the necessary tracking information for seamless integration into your chosen program, making it a versatile tool for your health goals.
Variety without Overwhelm: A carefully curated selection of diverse meals ensures you’re not eating the same thing every day, keeping your taste buds engaged and your nutritional intake varied, all while keeping the grocery list manageable.

Tips for Successful Meal Prepping and Following Your Plan

To make this week even smoother and ensure you get the most out of this meal plan, consider incorporating these practical meal prep tips into your routine. A little bit of planning and preparation can go a long way in achieving your healthy eating goals:

Batch Cook Grains: Prepare a large batch of brown rice (or quinoa, if preferred) at the beginning of the week. It’s incredibly versatile and can be used for multiple meals, as a side, or as a base for quick lunches throughout the week.
Chop Vegetables Ahead: On a designated prep day (like Sunday), chop all your onions, peppers, celery, and even your butternut squash. Store them in airtight containers in the fridge. This makes weeknight cooking much faster and reduces active cooking time.
Pre-Cook Proteins: The Spice Rubbed Chicken from Monday can be cooked in advance and shredded for quicker assembly later in the week, or enjoyed as easy leftovers for subsequent meals. Similarly, ground beef for Friday’s meal can be cooked and portioned.
Make Breakfast Easy: The Baked Oatmeal Cups are specifically designed for make-ahead convenience. Bake them all at once and store them in the fridge or freezer for quick, grab-and-go breakfasts that are both healthy and delicious.
Review Your Grocery List: Before heading to the store, double-check your pantry and refrigerator to see what ingredients you already have on hand. Cross them off the list to save money and prevent unnecessary purchases and food waste.
Stay Hydrated: Remember to track your water intake using the printable PDF planner. Hydration is key for energy levels, metabolism, and overall well-being. Keep a water bottle handy!
Don’t Be Afraid to Customize: This is YOUR plan, designed to be flexible. If a vegetable isn’t your favorite, swap it for one you love that has similar container/point values. Adjust seasonings to your family’s preferences.
Invest in Good Containers: Quality meal prep containers make a huge difference in keeping food fresh and making portioning easy. Look for BPA-free, microwave-safe options.
Schedule Your Prep Time: Just like a workout, schedule a specific time for meal prepping each week. This commitment helps ensure it gets done and becomes a consistent habit.

Frequently Asked Questions About This Meal Plan

What is the 21 Day Fix?: The 21 Day Fix is a popular fitness and nutrition program developed by Beachbody, primarily focused on portion control using color-coded containers. Each container represents a different food group (e.g., green for vegetables, red for protein), helping users eat balanced meals without the need for calorie counting. It emphasizes whole, unprocessed foods and combines nutrition with daily 30-minute workouts over a 21-day cycle, designed to help kickstart weight loss and establish healthy eating habits. The Ultimate Portion Fix is an evolution of this system, offering even more comprehensive guidance.
How does this plan work with Weight Watchers (WW)?: This meal plan is dual-coded, meaning it includes explicit WW Blue points for each recipe, in addition to 21 Day Fix container counts. This makes it incredibly easy to track your meals if you’re following the Weight Watchers program. The Blue plan, in particular, has a generous list of ZeroPoint™ foods (like lean proteins and most non-starchy vegetables), which helps you maximize your points for other delicious components while staying within your daily SmartPoints budget.
Can I use this meal plan if I’m not on 21 Day Fix or WW?: Absolutely! While specifically designed with 21 Day Fix container counts and WW points in mind, these are simply healthy, delicious, and well-balanced recipes that anyone can enjoy. The focus on whole foods, lean proteins, and plenty of vegetables, combined with clear portion guidance, is beneficial for any healthy eating goals, regardless of whether you’re following a specific program or not. You can simply enjoy the recipes and use the grocery list!
What if I don’t have an Instant Pot for some recipes?: Many Instant Pot recipes can be adapted for a slow cooker or a conventional oven/stovetop. For example, the Whole Chicken can be roasted beautifully in the oven or cooked in a slow cooker (check recipe notes for specific instructions). Jambalaya can also be made on the stovetop in a large pot. If the specific recipe link provides conventional cooking instructions, follow those; otherwise, a quick online search for “stovetop Jambalaya” or “oven roasted whole chicken” will yield many helpful adaptations.
How can I make the grocery list more efficient?: To make your grocery shopping trips more efficient, organize your grocery list by supermarket section (e.g., produce, dairy, meat, frozen foods, pantry staples). This helps you navigate the store quickly and avoid backtracking. You can also review the list for any common ingredients used across multiple recipes and buy them in bulk if appropriate. For ultimate efficiency, consider using a grocery delivery or curbside pickup service – a real time-saver!
Are these recipes suitable for families?: Yes, these recipes are chosen for their broad appeal and are generally very family-friendly. Many of them are “comfort food” style dishes, which often makes them popular with children and adults alike. Adjusting spice levels (e.g., less cayenne in the Jambalaya) can also help cater to different preferences within the family.

Ready to Embrace a Week of Healthy & Delicious Eating?

With this carefully crafted meal plan, you’re not just getting recipes; you’re getting a roadmap to a more organized, less stressful, and incredibly delicious week. Enjoy the process of nourishing your body with these healthy comfort foods, confident that you’re staying on track with your health and fitness goals. Don’t forget to leverage the free spreadsheet and printable PDF planner for seamless tracking, and make sure to subscribe to my email list for those exclusive weekly prep tips that will truly set you up for success and keep you motivated!

Here’s to a fantastic week of healthy eating, feeling great, and enjoying every single bite!