A Healthy Meal plan with delicious, easy dinners plus a sheet pan breakfast for easy meal prep! This meal plan has 5 dinners, lunch, and breakfast to help take the stress out of planning your week. Plus 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.
Healthy Meal Plan
I am excited for next week’s meal plan! I love prepping a big tray of Eggplant Parmesan on Sundays to enjoy for a quick and satisfying dinner on Monday. We also have spring sports in full swing, so I am using my crock pot multiple times. Oh – and spring Fridays call for Burgers and Fries – and these Air Fryer Sweet Potato Fries are so freaking easy and delicious and, dare I say it, actually crispy??!! There’s lots of room to make some pasta or a grain like brown rice – or use a yellow treat swap instead.
If you need an idea, just let me know! I can’t wait for this yummy week!
Fit Healthy Meal Plans
We launched a Meal 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! Last week was Chicken Caesar Pasta Salad Mason Jars! Find this recipe and more on the Fit 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 grocery list can be found in my 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 a meal planning spreadsheet for you here. Just add in lunch and snacks 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
You can see how the whole week fits together on the 4.22.24 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).
For lunch, I’m really in the mood for Chicken Salad with Grapes now that the weather is getting slightly warmer. I like it over a big serving of mixed greens to get some green in early in the day! I also plan to use leftover Baked Eggplant Parmesan on one of the days, and if you do the same, just watch your blue container.
For other lunch ideas, check out this popular post – 35+ High Protein Lunch Ideas!
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!
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!
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
Groceries:
- 8 slices all natural turkey bacon without nitrates or preservatives I love Applegate
- 1/4 red onion roughly chopped
- 2 large sweet potatoes peeled (optional) and diced
- 4 cups Brussels sprouts chopped or quartered if large
- 4 teaspoons olive oil
- Himalayan or sea salt
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Groceries:
- 1 lb boneless chicken breast or tenderloins
- 2 cups low sodium chicken broth
- 1 medium apple diced into small cubes (I used Granny Smith)
- 1 cup red seedless grapes cut in half
- 1/2 cup celery chopped
- 3 tablespoons mayo
- 2 tablespoons Greek yogurt
- Salt, pepper, and garlic powder
- 2 tablespoons pecans or walnuts
- For serving: mixed greens, gluten-free or multigrain bread, crackers, a spoon
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Groceries:
- 3 pounds eggplant I like smaller ones because the big ones tend to have a lot of seeds
- 2 ⅓ cups tomato sauce or homemade tomato sauce
- Olive oil cooking spray or 2 tsp olive oil
- 1 2/3 cups mozzarella cheese
- 1/3 cup Parmesan cheese
- Salt
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Groceries:
- 1 lb organic ground turkey or chicken be sure cook through for crock pot version
- 2 cups bell peppers diced
- 1/2 cup canned black beans rinsed
- 1/2 cup corn
- 1/2 red onion diced
- 1 garlic clove minced
- 10 oz tomatoes and green chilies 1 can
- 1/2 cup uncooked quinoa
- 1-2 tablespoon Salt Free Taco Seasoning or sub 1 Tbsp chili powder and 1 tsp cumin
- Organic chicken broth 1 cup for crock pot; 1/2 cup for Instant Pot
- 2/3 cup shredded cheddar cheese or Mexican blend
- Sprinkle salt and pepper
- Fresh lime
- Lettuce wraps or corn tortillas optional
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Groceries:
- 1/2 large yellow or red onion sliced
- 3-4 cloves fresh garlic minced or pressed
- 1 lb. boneless skinless chicken breasts
- 3 1/2 cups cherry or grape tomatoes halved
- 2 tablespoons balsamic vinegar 3 tbsp. for the IP
- 2 teaspoons extra virgin olive oil
- 1 teaspoon crushed red pepper optional
- Sea salt and fresh ground pepper to taste
- 2 tablespoons fresh basil chopped
- 2/3 cup mozzarella cheese shredded
- Cooking oil spray
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Groceries:
- 1 lb Fresh green beans cleaned and ends removed; or buy the cleaned steam-in-the bag green beans to save more time
- 2 tsp Avocado oil can sub olive oil or coconut oil
- 1 lb Ground chicken
- 1 Tbsp Tomato paste
- ⅓ cup Coconut aminos can sub low sodium soy sauce if not gluten free
- 2 cloves Garlic minced or grated, can sub garlic powder
- 1 Tbsp Ginger grated, can sub ground ginger
- ¼ cup Honey or maple syrup
- 1 dash Salt
- 1 dash Crushed red pepper optional
- Brown rice or cauliflower rice for serving
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Groceries:
Burgers
- 1 lb ground chicken
- ¼ cup BBQ Sauce recipe below, can sub store bought + more for serving
- 1 teaspoon smoked paprika
- ¼ teaspoon onion powder
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- Dash black pepper optional
- 1/2 cup sharp cheddar cheese diced up into small cubes or shredded (omit for dairy free)
- Olive oil cooking spray
Optional Burger Toppings:
- More BBQ Sauce
- Sharp cheddar or cheese of your choice and/or avocado
- Lettuce, tomatoes, caramelized onions or red onion
- Gluten free or Whole Wheat Bun or lettuce wraps GF: I like Canyon Bakehouse or Udis
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
- 2-3 tablespoons of water
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Groceries:
- 2 Sweet Potatoes
- Avocado oil + Avocado oil spray
- Salt to taste
- Garlic powder to taste
- 1 Egg white if your potatoes are large, you may need 2
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