A 21 Day Fix meal plan with breakfasts and dinners prepped ahead so you can enjoy a successful, delicious week. WW points, a printable grocery list, and a meal-planning spreadsheet are included. This post contains affiliate links for products I use and recommend.
Hello! Some weeks I’m all about full meal prep; other weeks I cook more spontaneously. This week’s plan is designed for the make-ahead life—set aside a couple of hours over the weekend and you’ll be ready for a cozy week of fall dinners.
If you feel lost at the start of the week or you spend all Sunday in the kitchen, consider joining my email list for a weekly prep checklist that keeps kitchen tasks organized each night.
Ready to start? All five dinners and a breakfast are already added to a 7-day template meal-planning spreadsheet—just add lunches and snacks. Make a copy of the spreadsheet so you can edit it. If you don’t follow the plan exactly or you need to swap ingredients, the container counts will adjust accordingly.
If you prefer paper, use the 21 Day Fix Meal Planner PDF to track container use and water intake—it’s a great companion for these plans.
Have a delicious week!
IF YOU WANT A FULL PLAN, I HAVE SEVEN FREE COMPLETE PLANS YOU CAN USE:
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}
OR, TRY A RECENT Ultimate Portion Fix MEAL PLAN…
Meal Plan & Grocery List {Week of 9/28/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 9/21/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 9/7/20} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 8/31/20} | 21 Day Fix Meal Plan | WW Meal Plan
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THIS WEEK’S 21 DAY FIX MEAL PLAN AND WW MEAL PLAN
Breakfast: 21 Day Fix Mason Jar Egg Casseroles
21 Day Fix: 1 RED, 3/4 GREEN, 1/2 BLUE per serving | WW Blue: 2 points per serving | Recipe makes 4 servings.
Note: If you plan to eat this breakfast all week, consider making 1.5x or doubling the recipe. If you’re also preparing Lasagna Roll Ups and Italian Stuffed Peppers, make half of the casseroles without cheese to stay within the BLUE container amount.
Groceries for breakfast:
- 6 extra-large eggs
- 1/3 cup unsweetened almond milk (or milk of choice)
- 2 cups cauliflower rice
- 1 cup bell peppers (or other vegetables)
- 6 slices turkey bacon or 6 links poultry breakfast sausage
- 2/3 cup shredded cheddar or cheese of choice (optional: increase and count as a full BLUE)
- salt
Monday: Healthy Instant Pot Shepherd’s Pie or Healthy Shepherd’s Pie (Stovetop)
21 Day Fix: 1 YELLOW, 1 RED, 1 GREEN, 1 1/2 TSP per serving | WW Blue: 4 points per serving | Recipe makes 4 servings.
Groceries for Monday:
- Olive oil or coconut oil cooking spray
- 1 cup carrots
- 1 cup celery
- 1/2 onion
- 1 1/3 cups chicken broth
- Himalayan salt
- 3 tablespoons tomato paste
- 1 lb extra lean ground turkey
- 2 cups cauliflower
- 2 cups red potatoes
- 2 tablespoons vegan butter, olive oil, or ghee
Tuesday: Lasagna Roll Ups
21 Day Fix: 1 1/4 RED, 3/4 GREEN, 1 BLUE, 1 YELLOW per 2 rolls | WW: Green 15 pts / Blue 12 pts / Purple 8 pts per 2 rolls | Recipe makes 4 servings.
Groceries for Tuesday:
- 8 whole wheat or gluten-free lasagna noodles
- Olive oil spray
- 1 lb sweet Italian chicken sausage (or lean ground beef/turkey)
- 10 oz frozen chopped spinach
- 8 oz part-skim ricotta or cottage cheese
- 1/3 cup grated Parmesan
- 1 egg
- Salt and pepper
- Crushed red pepper (optional)
- No-sugar-added tomato sauce
- 1 cup mozzarella
Wednesday: Instant Pot Sausage and Lentil Soup (stove-top option available)
21 Day Fix: 1 1/3 GREEN, 3/4 RED, 1 YELLOW, 1/3 TSP, optional BLUE per serving | WW Blue: 3 points plus cheese per serving | Recipe makes 6 servings.
Groceries for Wednesday:
- 2 tsp olive oil
- 1 lb Italian chicken or turkey sausage (spicy or sweet)
- 1/2 onion
- 1 1/2 cups carrots
- 1 1/2 cups celery
- 3 cloves garlic
- 2 cups zucchini
- 1 1/2 cups dry lentils (rinsed well)
- 6 cups low-sodium chicken stock
- 2 cups baby spinach
- Fresh or dried basil
- Himalayan salt and crushed red pepper
- Pecorino Romano cheese
Thursday: 21 Day Fix Italian Stuffed Peppers
21 Day Fix: 1 RED, 2 GREEN, 1 BLUE per serving | WW: Green 11 pts / Blue 5 pts / Purple 5 pts per serving | Recipe makes 4 servings.
Groceries for Thursday:
- 4 large green bell peppers
- 1 lb extra-lean grass-fed ground beef
- 2 cups no-sugar-added tomato sauce
- 2 garlic cloves
- 1/2 onion
- 2 cups shredded zucchini or zoodles
- 1 1/3 cups shredded Italian cheese blend
- Fresh basil, salt, and pepper
Friday: 21 Day Fix Instant Pot Balsamic Pork Tenderloin or Crock Pot Balsamic Pork Tenderloin with Crispy Shaved Brussels Sprouts with Bacon, Parmesan, and Balsamic
Pork — 21 Day Fix: 1 RED, 1/2 TSP per serving | WW Blue: 6 points per serving | Recipe makes 4 servings.
Brussels — 21 Day Fix: 1 GREEN, 1 TSP per serving | WW Blue: 3 points per serving | Recipe makes 8 servings.
Groceries for Friday:
Pork:
- 1 (1.5 lb) pork tenderloin
- Olive oil
- 1/3 cup chicken broth or stock
- 1/3 cup balsamic vinegar
- 1 tablespoon honey or maple syrup
- Salt and pepper
- Arrowroot or preferred thickener (optional)
Brussels:
- 16 oz whole Brussels sprouts (or pre-shredded)
- Olive oil and sea salt
- 1/3 cup shaved Parmesan
- 4 slices turkey bacon
- 1/2 cup balsamic vinegar
Enjoy the week and tweak any recipes to suit your tastes or dietary needs. Swap proteins or veggies, scale recipes up for meal prep, and use the printable planner and spreadsheet to stay organized.