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A Healthy Weekly Meal Plan with easy, crowd pleasing recipes! This meal plan has breakfast, lunch, and 5 dinners that will have your family asking for seconds! Plus 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.
Table of Contents
Healthy Meal Plan
This week is a yummy one featuring some fan favorites at our house!
I’m drooling over crispyAir Fryer Whole Chicken, but if you don’t have anAir Fryer, you can make theSpice Rubbed Instant Pot Whole Chicken instead, or use a store bought rotisserie chicken to keep your Monday super easy!
At breakfast, feel free to pair yourHealthy Lemon Blueberry Breadwith a savory protein likeAir Fryer Turkey BaconorInstant Pot Hard Boiled EggswithEverything Bagel Seasoning.
You can look forward to an easy and delicious Friday Pizza night with Gluten Free Hot Honey Pizza with Ricotta. Customize the 3 ingredient Gluten Free Greek Yogurt Pizza Crust with everyone’s favorite toppings to make it a fun night in!
Fit Healthy Meal Plans
We launched aMeal Planning App called Fit Healthy Meal Plans! This app is the perfect way to take my Meal Plan inspo and totally customize YOUR plan + grocery list! It’s seriously a game changer for all my meal planning peeps!!!
Click here to read more, but just reach out if you have any questions!
App Users- We continue to give you sneak peeks of recipes a couple days before they go live on the blog to say thank you for being an app subscriber! Find these and more onFit Healthy Meal Plans app!
About This Meal Plan
If you have been following full plans, and are new to my weekly meal plans, each week there are five dinners and a breakfast planned out, along with a lunch suggestion.
These weekly plans allow for more flexibility, but the meal plan still follows the 21 Day Fix containers and also includes WW points. This plan is perfect for anyone who is interested in healthy eating, portion control, prioritizing whole foods, and living a healthy lifestyle.
Grocery List and Prep Tips
The grocerylist can be found inmy weekly email for email subscribers! In the weekly email there are also printable prep tips for these meal plans which makes the week go SOO much smoother in the prep department. It’s not too late to become an email subscriber and get these resources.Just click the link to sign up – it’s FREE!
For 21 Day FIX | Portion Fix Meal Plan Followers
So, all five dinners and a breakfast are already loaded into ameal planning spreadsheet for you here.Just add inlunchandsnacks and make any adjustments you need. Note: Click the spreadsheet link, make a copy when prompted, and save it to your computer (won’t work quite as well on a phone).
If paper and pencil is more your thing try these:
- 21 Day Fix Meal Planner PDF
- 2B Mindset spreadsheet tracking tool
Weight Watchers Meal Plan Followers
We are working on converting each recipe on the site to the new WW points system. Some recipes still have a link to find your personal points, while others have the points listed. In both cases, if you go to the recipe card on each blog post you will find the WW points info in the “notes” section. Thank you for bearing with us while we work on adapting to the new system!
FAQs
Where can I see this week at a glance?
You can see how the whole week fits together on the 3.11.24 Meal Plan at a Glance Spreadsheet.
For best results: click the spreadsheet link, make a copy when prompted, and save it to your computer (won’t work quite as well on a phone).
What should I eat for lunch this week?
You should give Instant Pot Low Carb Stuffed Pepper Soup a try! It’s a great option to get lots of veggies in and to have more flexibility with your yellow containers throughout the rest of the day.
For other lunch ideas, check out this popular post – 35+ High Protein Lunch Ideas!
What about snacks?
When I meal plan I always start by planning my dinners. Then breakfast, then lunch. And finally, I fill in my snacks for the day with my remaining macros, points, or containers.
Healthy Snack Ideas | 21 Day Fix Snacks this post is a great way to get ideas for the containers, points, or macros you have leftover after you plan the rest of your day!
What about the weekend?
It’s still important to follow the 21 Day Fix plan on Saturdays and Sundays for optimal results, but you will likely have leftover meals and ingredients after following this healthy weekly meal plan. And, so, to eliminate food waste, take inventory of your fridge and pantry at the end of the week and create a plan for the weekend. Many people like to get some healthy takeout one night – think yummy salads with grilled protein or a slice of veggie pizza – and we have this helpful Healthy Weekend Meals post to help you even more!
I need more help. Where can I find a plan with every meal planned out for me?
You are in luck! I have 17 FREE and FULL 21 Day Fix Meal Plans for all of the calorie brackets ready to go for you!
This Week’s Plan
Breakfast: Healthy Lemon Blueberry Bread
This Healthy Lemon Blueberry Bread blends the flavors of fresh blueberries and zesty lemon juice to bring you a delicious treat that tastes like spring and summer. Not only is this lemon blueberry loaf gluten free, but it’s also dairy and refined sugar free. Perfect as a dessert, for breakfast, or just an afternoon snack!
Groceries:
- 1 cup + 2 tablespoons oat flour
- 1 cup packed almond flour
- 1/4 teaspoon salt
- 3/4 teaspoon baking soda
- 1 egg slightly beaten
- 1/3 cup pure maple syrup
- 1 teaspoon vanilla extract
- 1/2 cup unsweetened vanilla almond milk or milk of your choice
- 2 tablespoons avocado oil or coconut oil
- 2 tablespoons fresh lemon juice for more lemon flavor, reduce milk by 2T and add an extra 2T of lemon juice
- Zest from one lemon be careful to only get the lemon zest and not the whites of the lemon to avoid bitterness
- 1 cup fresh blueberries frozen works well, too! – coat with a tsp of almond flour to prevent sinking
Get Recipe
Lunch: IP Low Carb Stuffed Pepper Soup
This Instant Pot Low Carb Stuffed Pepper Soup is a remake of one of my family’s favorites! It’s made with Cauliflower Rice instead of brown rice, but you honestly would never know – the texture and flavor are spot on. So darn delicious!
Groceries:
- Olive oil cooking spray
- 1 lb spicy Italian turkey sausage or sub sweet
- 1 onion diced
- 2 bell peppers diced
- 2 cloves garlic minced
- 2 cups cauliflower rice
- 14 oz fire roasted diced tomatoes 1 can
- 14 oz tomato sauce 1 can
- 3 cups low sodium organic chicken broth or stock
- 1/2 teaspoon dried basil
- 1/4 teaspoon dried oregano
- 2/3 cup shredded cheese for topping optional
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Monday: Air Fryer Whole Chicken
Skip the store bought rotisserie chicken and make your own at home with this easy air fryer whole chicken recipe. Juicy, tender chicken cooked perfectly without ever turning on the oven!
Groceries:
- 4-5 lb chicken
- avocado oil or olive oil cooking spray or sub with a little oil brushed onto the skin
- half lemon and onion to put inside the chicken
- fresh herbs garnish
spice blend:
- 1/2-1 tsp kosher salt
- 1 tsp garlic powder
- 1 tsp paprika or smoked paprika
- optional – sprinkle of thyme
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Monday side: Copycat Rice a Roni
This amazing Instant Pot Copycat Rice a Roni is the perfect healthier, gluten free alternative to the classic “San Francisco Treat”! A delicious side dish that pairs with any meal and is quick and easy to whip up. Plus with the use of the Instant Pot you can set it and forget it while working on the rest of lunch or dinner!
Groceries:
- 4 teaspoons butter or vegan butter divided
- ¼ cup gluten free spaghetti broken up into small pieces
- 1 cup brown rice
- 1 ¼ cup low sodium chicken broth or stock
- ½ teaspoon minced dried onion
- ½ teaspoon garlic powder
- ¼ teaspoon turmeric
- ¼-½ teaspoon salt
- ½ teaspoon dried parsley
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Monday side: Sauteed Zucchini
Sautéed Zucchini is a simple and savory side dish you’ll be stirring up at least once a week. Made with sliced zucchini, a dash of salt and pepper, and sautéed in light, flavorful olive oil and ready in minutes.
Groceries:
- 2 -3 large zucchini and/or yellow squash sliced into half moons
- 2 teaspoon olive oil
- Salt and pepper
- Optional garnish Parmesan cheese and fresh herbs make a great garnish to finish off your side dish!
Get Recipe
Tuesday: Taco Chili Cornbread Skillet
This Taco Chili Cornbread Skillet will warm you right up. Made with a delicious taco chili layer and topped with gluten free cornbread, it’s the perfect one pan meal!
Groceries:
For The Taco Chili Layer
- 1 teaspoon olive or avocado oil
- 1 cup diced yellow onion
- 3 cloves garlic minced
- 2 cup diced bell pepper 2 peppers
- 1 1/2 pounds ground chicken turkey, or beef
- 1 cup black beans rinsed and drained
- 1-2 tablespoons Salt Free Taco Seasoning
- 10 oz diced tomatoes and green chilis (I look for mild) 1 can
- 14 oz tomato sauce 1 can
- 1 cup shredded cheddar cheese optional
For the Gluten Free Cornbread Topping
- 1/2 cup cornmeal
- 1/2 cup gluten free flour 1:1 baking flour
- 1/2 tablespoon baking powder
- 1/4 teaspoon salt
- 2 tablespoons melted butter or vegan butter
- 2 tablespoons honey or maple syrup
- ½ cup + 2 tablespoons almond milk
- 1 large egg
- Optional topping ideas: avocado, jalapeno, cheese, greek yogurt
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Wednesday: Bacon Wrapped Chicken Tenders
This Air Fryer Bacon Wrapped Chicken Tenders recipe is one of my husband’s new favorite meals! Made with lean chicken breast tenders, turkey bacon, melted pepper jack cheese, and topped with avocado, it’s a flavor explosion.
Groceries:
- 1 lb chicken tenderloins
- 1 package Applegate turkey bacon or other nitrate free turkey bacon for keto, use a no sugar pork bacon
- Sliced pepper jack sharp cheddar, or cheese of your choice
- 1 avocado
- Olive oil spray
- Garlic powder
- Himalayan salt optional
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Wednesday side: Roasted Corn and Black Bean Salad
Roasted corn and black bean salad is a 21 Day Fix approved side dish recipe that is a taste of the southwest!
Groceries:
- 1 cup canned black beans rinsed well
- 1 cup roasted corn thawed (can sub plain frozen corn)
- 1 1/2 cup sweet cherry tomatoes quartered
- 2 bell peppers about 2 1/2 cups – I used orange and green for fun colors
- 1/4 cup diced red onion
- 1 tablespoon chopped cilantro
- Juice of one lime
- 1 tablespoon honey optional
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Thursday: Sausage and Cauliflower Casserole
Sausage and cauliflower casserole is a healthy dinner recipe. It's rich and creamy, and filled with sausage, cauliflower, ricotta cheese, and some healthy greens.
Groceries:
- 1 head cauliflower chopped into florets
- 1 lb spicy turkey or chicken sausage
- 1/4 diced onion
- 1 minced clove of garlic
- 1/3 cup low sodium chicken broth omit for the Instant Pot version
- 1 cup ricotta cheese
- 1-2 cups spinach and/or kale
- Cooking spray [I use my EVO]
- 1/3 cup Parmesan cheese blend I love the shaved kind
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Friday: Hot Honey Pizza with Ricotta and a side salad
This Hot Honey Pizza with Ricotta and a homemade, gluten free pizza crust is my new favorite Friday night dinner! Perfect in the oven or in your Air Fryer!
Groceries:
Crust:
- 1 cup Gluten Free 1:1 Baking Flour plus extra flour for rolling
- ¾ cup plain Greek yogurt I use fat free
- 1 1/2 teaspoon baking powder
- ¼ teaspoon salt
- Sprinkle of garlic powder
- 1 egg white for egg wash
Toppings:
- 1/2 – 3/4 cup Tomato Sauce or Pizza Sauce 2-3 Tbsp per pizza
- 3/4 cup mozzarella cheese 3 Tbsp per pizza – or less! I have used just one tablespoon or even none, thanks to the ricotta cheese
- 3/4 cup ricotta cheese (3 Tbsp per pizza)
- Sprinkle of oregano garlic Powder, dash crushed red pepper
- 3 Tablespoons Mike's Hot Honey 2 tsp per pizza
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