Enjoy a 21 Day Fix meal plan featuring five satisfying dinners and a make-ahead breakfast to carry you through the week. WW Blue points, a printable grocery list, and a meal-planning spreadsheet are included. This post includes affiliate links for products I love.
We’re still spending most of our time at home and taking things day by day. I’m grateful for sunshine and trying to focus on the present even if the forecast calls for rain later in the week. I hope you find a little sunshine in your weekend too.
The weekly meal plans have been helpful for many readers, so I’ve put together a new one and included the brand-new Homemade Hamburger Helper recipe that my family loved. If you can’t follow the plan exactly or some ingredients aren’t available, feel free to swap items — the container counts will adjust in the spreadsheet. Be sure to make a copy of the template if you want to edit it.
If you’re looking for community support, I run a month-long challenge in my Facebook group focused on basic wellness habits. Each week centers on a different theme like hydration, healthy snacks, sneaky ways to add veggies, daily movement, workouts, and this week’s focus: meal prep and planning. Join the Ask the Fit Foodie Group on Facebook to participate.
Free complete plans you can use this week
Choose from several full weekly plans and printable grocery lists if you want a ready-made option:
- 21 Day Fix Full Meal Plan {Week of 3/9/20} | All Plans | Printable
- 21 Day Fix Full Meal Plan {Week of 1/6/20} | All Plans | Printable
- 21 Day Fix Full Meal Plan {Week of 12/2/19} | All Plans | Printable
- 21 Day Fix Full Meal Plan & Grocery List {52} Jan-YOU-ary 5-Day Full Meal Plan | Printable
- 21 Day Fix Full Meal Plan & Grocery List {60} Instant Pot 5-Day Full Meal Plan | Ultimate Portion Fix Meal Plan | Printable
Check your inbox
I send exclusive step-by-step prep tips for these meal plans in my weekly email — sign up to get them delivered to you.
Need something different?
If this weekly meal plan doesn’t match your needs, explore 75+ weekly meal plans and grocery lists or browse the latest 21 Day Fix meal plans for other options and formats.
This week’s 21 Day Fix meal plan and WW Meal plan
Breakfast: Gluten Free Make Ahead Freezer Waffles [2B Mindset | 21 Day Fix]
21 Day Fix: 1 YELLOW, 1 TSP, 1 sweetener TSP (per serving) | WW: Green 7 pts; Blue 7 pts; Purple 3 pts (per serving) | Recipe yields ~12 servings
Breakfast groceries (high level):
- Gluten-free rolled oats
- Baking powder, arrowroot flour, raw sugar, salt
- Eggs, vanilla almond milk, vanilla
- Butter or coconut oil
- Cooking spray
Monday: Healthy Instant Pot Meatloaf and Mashed Potatoes [21 Day Fix | Weight Watchers] (oven method included if you don’t have an Instant Pot)
21 Day Fix: 1 RED, 1 YELLOW, 1 GREEN, 1/4 BLUE, 2 TSP (per serving) | WW Blue: 11 pts (per serving) | Recipe makes 6 servings
Groceries for Monday (high level):
- Lean ground beef (grass-fed if preferred)
- Seasoned breadcrumbs (gluten-free if needed), onion, garlic
- Egg, pecorino romano, parsley
- Tomato sauce, golden potatoes, baby carrots
- Vegan butter or ghee, chicken broth, salt and pepper
Tuesday: Hidden Cauliflower Taco Meat (21 Day Fix / Instant Pot friendly) — serve in tacos with your favorite toppings
21 Day Fix: 1 RED, 1 GREEN plus taco shells and toppings (per serving) | WW Blue: 0–5 pts depending on meat choice and customizations | Recipe makes 4 servings
Groceries for Tuesday (high level):
- Ground meat of choice (lean ground beef or turkey)
- Cauliflower rice (fresh or frozen), low-sodium tomato sauce
- Salt-free taco seasoning, salt, taco toppings, tortillas
Wednesday: 21 Day Fix Easy Lemon Chicken with Freezer-Friendly Instant Pot Brown Rice and green beans
Chicken: 1 RED, 1/4 YELLOW, 2 TSP (per serving) | WW Blue: 5 pts (per serving) | Recipe makes 4 servings
Rice: 1 YELLOW (per serving) | WW Blue: 2 pts (per serving)
Tip for FIXers: If you follow the suggested breakfast, Bracket A users may need to reduce rice at dinner to stay within the allotted yellows for the day.
Groceries for Wednesday (high level):
- Boneless chicken breasts, clarified or vegan butter, olive oil
- Garlic powder, salt, pepper, rice flour (or substitute flour)
- Lemons, low-sodium chicken broth, fresh parsley (optional)
- Brown rice and cooking spray for the rice
Thursday: Homemade Hamburger Helper (new)
21 Day Fix: 1 YELLOW, 3/4 GREEN, 3/4 RED, 1 BLUE (per serving) | WW: Green 11 pts; Blue 11 pts; Purple 11 pts (per serving) | Recipe makes 6 servings
Groceries for Thursday (high level):
- Ground beef, gluten-free elbow pasta
- Garlic powder, dry mustard, Himalayan salt
- Chicken or beef broth, cauliflower florets (fresh or frozen)
- Shredded cheddar cheese, optional pecorino romano
Friday: 21 Day Fix Chicken Satay with Creamy Peanut Sauce and Cauliflower Rice with Lime and Cilantro
Chicken: 1 RED, 1 1/4 TSP (per serving) | WW Blue: 6 pts (per serving) | Recipe makes 4 servings
Cauliflower: 1 GREEN, 1/2 TSP (per serving) | WW Blue: 1 pt (per serving) | Recipe makes 4 servings
Groceries for Friday (high level):
- Chicken tenderloins, coconut aminos or low-sodium soy sauce, limes
- Honey, garlic, fresh ginger, curry powder, chili paste or sriracha
- Cilantro, low-sodium chicken broth, creamy peanut butter, salt
- Cauliflower for riced cauliflower, olive oil, garlic, cilantro, lime, sea salt
This plan is flexible — swap ingredients based on availability or preferences and use the meal-planning spreadsheet to track container counts and points. Enjoy the recipes and the convenience of a week built around balanced, flavorful meals.