Weekly Healthy Meal Plan for 21 Day Fix & Weight Watchers: Delicious Recipes & Prep Tips
Embark on a journey to healthier eating with our carefully curated **Healthy Meal Plan**, meticulously crafted for both 21 Day Fix (Portion Fix) and Weight Watchers followers. This weekly guide is designed to remove the guesswork from your diet, offering a delicious balance of customizable meals and a complete, easy-to-follow structure. Whether you prefer to select your breakfasts and dinners or embrace the full plan, you’ll find everything you need here, including 21 Day Fix Container counts, WW points, and handy meal planning spreadsheets.
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Your Weekly Healthy Meal Plan
Following last week’s exciting lineup of new recipes, we’re diving into a fresh month with a weekly plan inspired by the highly popular Full Meal Plan Vol. 8! This structure offers unparalleled flexibility. You can either fully commit to the comprehensive plan for a completely hands-off approach or selectively choose your breakfasts and dinners, tailoring the week to your unique preferences and schedule. It’s all about making healthy eating enjoyable and sustainable for you.
If you’re seeking a complete solution without any decision-making, simply head over to the 21 Day Fix Meal Plan Vol. 8 post to download your free printables and begin! For those who love to mix and match, or wish to explore a framework that guides your choices, continue reading this article. We’ve got an array of mouth-watering dishes this week that you won’t want to miss.
I’m particularly excited about several recipes on this week’s menu. Will it be the comforting Lasagna Roll Ups, the fun and flavorful Sheet Pan Nachos, or the creamy, veggie-packed Butternut Squash Mac and Cheese? Each offers a unique and delicious experience. And if you’re feeling a bit under the weather, take it from me, the Instant Pot Chicken Noodle Soup will be an absolute lifesaver – it’s packed with ingredients to help you feel better fast!
Why Meal Planning Matters
Meal planning is more than just deciding what to eat; it’s a powerful tool for achieving your health and fitness goals. By dedicating a little time each week to planning your meals, you can:
- **Save Time:** Reduce stress and last-minute grocery runs during busy weekdays.
- **Save Money:** Avoid impulse purchases and eating out by utilizing ingredients efficiently.
- **Reduce Food Waste:** Buy only what you need and use up leftovers creatively.
- **Improve Nutrition:** Ensure a balanced intake of macronutrients and micronutrients, promoting portion control and whole food consumption.
- **Stay Consistent:** Make sticking to your 21 Day Fix containers or Weight Watchers points much easier.
- **Support a Healthy Lifestyle:** Develop sustainable eating habits that contribute to long-term wellness.
This meal plan specifically supports healthy eating by focusing on whole, unprocessed foods and providing guidance for two popular, effective programs.
Understanding 21 Day Fix and Portion Fix
The 21 Day Fix, also known as Portion Fix, is a popular program centered around simple portion control using color-coded containers. Each container represents a different food group, making it incredibly easy to ensure you’re getting the right balance of nutrients without counting calories or macros extensively. This system teaches you healthy eating habits, emphasizing nutrient-dense foods and mindful eating.
Our meal plans are designed to seamlessly integrate with the 21 Day Fix container system. Each recipe is crafted to fit within these guidelines, allowing you to easily track your daily intake. You’ll find the container counts provided for all recipes, simplifying your tracking and ensuring you stay on track with your specific calorie bracket.
Navigating Weight Watchers PersonalPoints
For those following Weight Watchers, this meal plan is also a fantastic resource. Weight Watchers has evolved to the PersonalPoints system, which offers a highly personalized approach to healthy eating. Your daily and weekly points are calculated based on your unique body and goals, making the program incredibly adaptable.
We are actively updating all recipes on our site to reflect the new WW PersonalPoints system. Many recipes already feature the points listed directly in the recipe card’s “notes” section, or include a link to help you calculate your personal points. We appreciate your patience as we work diligently to convert every recipe, ensuring you have accurate and up-to-date information for your Weight Watchers journey. Our goal is to make healthy eating accessible and simple for everyone, regardless of their chosen program.
Essential Tools for Success: Grocery Lists and Prep Tips
A well-organized grocery list is the cornerstone of any successful meal plan, and it’s particularly crucial for maintaining consistency with healthy eating. To ensure your week runs smoothly, a detailed grocery list, specifically tailored to the recipes in this plan, is available exclusively to our email subscribers. Beyond just a list, our weekly email also provides invaluable step-by-step prep tips.
These prep tips are designed to significantly streamline your kitchen time, making healthy cooking feel less like a chore and more like an enjoyable part of your routine. Imagine having all your vegetables chopped, sauces prepared, or proteins cooked in advance! This not only saves you precious time during busy weeknights but also helps you stick to your healthy choices when hunger strikes. If you haven’t already, it’s not too late to become a part of our community and gain access to these essential resources. Simply click here to sign up – it’s completely FREE and will transform your meal prep experience!
For 21 Day FIX | Portion Fix Meal Plan Followers
We’ve made it incredibly easy for 21 Day Fix and Portion Fix followers to adopt this plan. All five dinners and the designated breakfast for the week are pre-loaded into a convenient meal planning spreadsheet (full plan version) or this version here (just breakfast, lunch, and dinner included). This means most of your planning is already done! You can simply swap out your preferred lunches and snacks to fit your daily container counts, or make any other adjustments you need to suit your calorie bracket and personal tastes.
Important Note for Spreadsheet Users: For the best experience, click the provided spreadsheet link, ensure you make a copy when prompted, and save it to your computer or Google Drive. Please be aware that these spreadsheets are optimized for use on a computer and may not function as seamlessly on a mobile phone.
If you prefer a more traditional method for planning and tracking, we also offer:
- A printable 21 Day Fix Meal Planner PDF for those who love pen and paper.
- A 2B Mindset spreadsheet tracking tool for another popular Beachbody program, allowing you to easily track your food intake according to its principles.
Weight Watchers Meal Plan Followers
We are dedicated to providing accurate and helpful information for our Weight Watchers community. As you know, WW has transitioned to a dynamic PersonalPoints system, which means points are tailored specifically to you. We are working diligently to update every single recipe on our site with the most current WW PersonalPoints values.
In the meantime, you’ll find that some recipes already have the updated points listed in the “notes” section of the recipe card on each blog post. For others, a link is provided to help you easily calculate your personal points using the Weight Watchers app or website. We truly appreciate your understanding and patience as we continue to adapt to this new system. Our goal is to make healthy eating effortless and enjoyable for everyone on their Weight Watchers journey.
FAQs: Your Meal Planning Questions Answered
To get a comprehensive overview of your entire week’s healthy meal plan, we recommend utilizing our convenient spreadsheets. You can find the 2.6.23 Meal Plan at a Glance Spreadsheet, which includes breakfast, lunch, and dinner, or the more extensive Vol 8 Full Plan at a Glance, which lays out all meals and snacks for the week. These tools are fantastic for visualizing your week, tracking your containers or points, and making any necessary adjustments. For optimal functionality, please click the spreadsheet link, remember to make a copy when prompted, and save it to your personal computer. While accessible on phones, they tend to work best on a larger screen.
Great news! If you opt to follow the full plan that this week’s meal guide is based on, your lunch is already thoughtfully planned for you. This week features the incredibly delicious and satisfying Instant Pot BBQ Chicken served alongside a refreshing Cilantro Lime Slaw (you’ll find the slaw recipe within the BBQ chicken post). This meal strikes a perfect balance: it’s light enough to keep you feeling energized, yet warm and comforting – truly a ‘yum’ factor guaranteed. It’s an ideal prep-ahead meal to keep your healthy routine on track.
When creating a meal plan, I always start by building the dinners, then move to breakfast, then lunch, and finally, I fill in snacks. This approach allows me to allocate my remaining macros, points, or 21 Day Fix containers effectively. Snacks play a crucial role in preventing overeating and keeping your energy levels stable throughout the day. For a wealth of inspiration, our Healthy Snack Ideas | 21 Day Fix Snacks post is an excellent resource. It’s packed with suggestions that can easily fit into your leftover container counts or point allocations, helping you make smart, satisfying choices between meals. Think fresh fruits, veggies with hummus, Greek yogurt, or a handful of nuts – options that nourish without derailing your progress.
Maintaining your healthy eating habits over the weekend is just as important for optimal results with both the 21 Day Fix and Weight Watchers plans. Often, after following a structured weekly meal plan, you might find yourself with delicious leftovers and various ingredients still in your fridge and pantry. To minimize food waste and keep you on track, I recommend taking inventory at the end of the week. This allows you to thoughtfully plan your weekend meals, utilizing what you already have. Many people enjoy treating themselves to a healthy takeout option on one of the weekend nights – consider a vibrant salad with grilled lean protein, or a delicious slice of veggie pizza to satisfy cravings responsibly. For even more inspiration and practical tips, our helpful Healthy Weekend Meals post is an invaluable guide to making nutritious choices through Saturday and Sunday.
You’re in luck! If you prefer a completely structured approach where every single meal and snack is planned out, we have an extensive collection of resources for you. We offer 14 FREE and FULL 21 Day Fix Meal Plans, each meticulously designed for all calorie brackets. These comprehensive plans take all the guesswork out of your nutrition, providing a clear roadmap to help you achieve your health and fitness goals with ease and confidence. Explore our full meal plan category to find the perfect plan that fits your needs.
Many of our recipes are naturally adaptable or include notes for various dietary needs. For gluten-free requirements, we often suggest gluten-free pasta or tortillas. For dairy-free, look for substitutions like almond milk or vegan cheeses. If you’re vegetarian or vegan, consider swapping chicken or beef for plant-based proteins like lentils, beans, or tofu, ensuring you adjust your container counts or points accordingly. Always check individual recipe notes for specific modification suggestions. Our goal is to make healthy eating accessible to everyone, and with a few simple tweaks, most recipes can be tailored to fit your dietary preferences.
Eating healthy doesn’t have to break the bank! To save money on your meal plan, consider these tips: 1) **Buy in bulk:** Purchase staples like grains, nuts, and frozen vegetables in larger quantities when they’re on sale. 2) **Shop seasonal:** Fresh produce is often cheaper and tastier when it’s in season. 3) **Utilize sales:** Plan your meals around what’s discounted at your grocery store. 4) **Cook from scratch:** Making sauces and dressings at home is usually more cost-effective than buying pre-made versions. 5) **Reduce meat portions:** Incorporate more plant-based meals, or stretch meat portions with extra vegetables and grains. 6) **Avoid food waste:** Using your grocery list and meal prep effectively will ensure you don’t throw away unused ingredients.
This Week’s Delicious Plan
Get ready for a week of incredibly flavorful and healthy meals! This plan is designed to excite your taste buds while keeping you perfectly on track with your health goals. From comforting breakfasts to satisfying dinners, each recipe is a step towards a healthier you. Dive into this week’s delicious lineup:
Groceries:
- 1/2 cup Bob’s Red Mill chia seeds
- 3-4 tablespoons unsweetened cocoa powder or raw cacao powder
- 1/4 teaspoon salt
- 1/2 teaspoon of cinnamon optional
- 3-4 tablespoons pure maple syrup or honey
- 2 teaspoons vanilla extract
- 2 cups dairy free milk – almond or cashew are my favorites
Optional Toppings
- raspberries or other fruit
- homemade coconut whip cream – see this Strawberry Shortcake recipe for a quick tutorial
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Groceries:
- 1- 24 eggs
- 1 cup water do 1 1/2 cups of water for over 1 dz eggs
- Ice water in large bowl deep enough to cover eggs completely
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Groceries:
For the Homemade BBQ Sauce:
- 1/2 cup tomato paste
- 1/4 cup coconut aminos can sub low sodium soy sauce if not gluten-free
- 3 tablespoons pure maple syrup
- 2 tablespoons apple cider vinegar
- ½ tablespoon yellow mustard
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Sprinkle sea or Himalayan salt and black pepper
For the Chicken:
- 1/4 teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon paprika
- Sprinkle pepper
- 1 -2 pounds boneless skinless chicken tenderloins or chicken breasts cut into smaller strips or chunks
For the Slaw:
- 3 tablespoons cilantro
- 4 cups coleslaw mix or chop your own cabbage
- 1/4 red onion cut into skinny strips
- ½-1 jalapeno diced and seeds removed
- 4 teaspoons maple syrup or honey
- Juice from 2 limes
- 1 teaspoon olive oil
- Sprinkle of salt
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Groceries:
- 8 whole wheat or GF lasagna noodles
- Olive oil spray
- 1 pound ground sweet Italian chicken sausage don’t like? Use lean ground beef or turkey
- 10 oz frozen chopped spinach thawed and completely drained or 2 cups of of fresh spinach, chopped small
- 8 oz part skim ricotta or cottage cheese I used cottage cheese and it was GREAT!
- 1/3 cup grated Parmesan cheese
- 1 egg
- Salt and fresh pepper
- Sprinkle crushed red pepper optional
- 2 cups homemade or 1 jar of no sugar added, tomato pasta sauce (I like Rao’s)
- 1 cup mozzarella cheese shredded
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Groceries:
- 8 corn tortillas
- Olive or avocado oil cooking spray
- 1 lb ground chicken beef, or turkey (or leftover meat as discussed in the post)
- 1 cup canned tomato sauce
- ½ teaspoon salt
- 1-2 tablespoons Salt Free Taco Seasoning
- 2 cups frozen cauliflower rice optional
- 1/2 -1 cup homemade or store bought pico de gallo or chopped cherry tomatoes
- ⅔ -1 1/3 cups freshly shredded sharp cheddar or your favorite cheese I love using the full amount of cheese -or- doing half shredded cheese and half of my 21 Day Fix Freezable Cheese Sauce
- Optional toppings: diced avocado or guacamole FIXers – this would add more blue
- Diced red onion
- Cilantro
- Jalapeños
- Plain greek yogurt
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Groceries:
- 4-5 cloves garlic minced
- 1/2 teaspoon olive oil or olive oil spray
- 4 teaspoons butter, vegan butter, or ghee
- 4 teaspoons gluten free or whole wheat flour
- 1 3/4 cup original unsweetened almond or cashew milk
- 1/4 cup freshly shredded white cheddar cheese packed in tight
- 1/3 cup freshly shredded Parmesan Reggiano cheese packed in tight
- 2 tablespoon Pecorino Romano cheese or just sub extra Parmesan cheese
- Fresh ground pepper
- 1/4 teaspoon salt + more to taste
- Dash nutmeg and fresh parsley for garnish optional
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Groceries:
- 2 teaspoons olive or avocado oil
- 1 small yellow onion or 1/2 of a large diced
- 2 cups diced carrots
- 1 cup diced celery
- 5 cloves garlic minced
- 2-3 tablespoons chopped fresh ginger I add even more bc I am obsessed !!
- 1 teaspoon turmeric powder
- 1 lb boneless chicken breast tenderloins chicken breasts, or chicken thighs
- 6 cups low sodium chicken broth
- Juice of 1/2 lemon optional – if you really like lemon flavor, you can add some lemon zest, too!
- Salt
- Black pepper
- Gluten-free egg noodles I use 4 “nests” of this brand or gluten free noodle shape of your choice
- Fresh herbs – parsley, thyme, oregano are my favorites
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Groceries:
- 2 Strip Steaks about 8 oz each and at least 1.5 inches thick You can also use Ribeye or Filet Mignon
- Coarse Kosher or sea salt
- Coarse ground black pepper
- 2 teaspoons olive oil
- 1 teaspoon salted butter or ghee
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Groceries:
- 3 cups gluten free rotini or penne pasta
- 2 cups low sodium chicken broth or water for stovetop, follow pasta package directions
- ½ teaspoon dry mustard
- ½ teaspoon garlic powder
- ½ -1 teaspoon salt
- 3 teaspoons butter
- 3 cups frozen butternut squash 1 10oz frozen bag
- 2 cups freshly shredded sharp cheddar cheese packed in tight
- 2 tablespoons Pecorino Romano or parmesan cheese
- 1/4 cup gluten free breadcrumbs (optional) you can make these easily by putting a slice of bread in your blender
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