A 21 Day Fix meal plan with five dinners plus breakfast to help you plan your week. WW Blue points, a printable grocery list, and a meal planning spreadsheet are included. This post contains affiliate links for products I use and recommend.
I’m on day 12 of my first full round of the 21 Day Fix in a while and it’s going really well. I’ve noticed how lax I’d become at estimating portions and sometimes skipping containers. Since restarting the program I’m eating more deliberately, and I feel better—my clothes fit more comfortably and I have more energy. I still need to drink more water; that’s always a struggle for me!
How are you doing with your round? If you’re following the program or want a simple weekly plan, this meal plan should make things easier.
All five dinners and a breakfast are already added to a new 7-day meal planning spreadsheet—just add lunches and snacks. Make a copy to use it yourself. If you can’t follow the plan exactly or some ingredients aren’t available, swap as needed—the container counts will auto-adjust.
If you want a full plan, I have six free complete plans you can use:
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}
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This 21 Day Fix plan not the right fit? I’ve got you covered.
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This week’s 21 Day Fix meal plan and WW meal plan
Breakfast: Gluten Free Chocolate Chip Zucchini Muffins (dairy-free option) served with hard-boiled eggs. The muffins are simple to make and store well for busy mornings.
Muffins – 21 Day Fix: 1 YELLOW, 1 TSP, 2 sweetener TSP (per muffin). Recipe makes 12 muffins.
Eggs – 21 Day Fix: 1 RED (per 2 eggs).
Groceries for breakfast:
- 1 1/2 cups gluten-free 1:1 baking flour or all-purpose flour (or sub whole wheat)
- Baking powder
- Baking soda
- Ground cinnamon
- Salt
- 2 eggs
- 1 tsp apple cider vinegar
- 1/2 cup maple syrup
- 1/2 cup milk (almond milk or your preferred milk)
- 1/4 cup melted coconut oil
- 1 teaspoon vanilla extract
- 1 1/2 cups grated fresh zucchini
- Optional: 1/3 cup dairy-free chocolate chips
- Optional: 1/3 cup old-fashioned oats
Monday: Instant Pot Cauliflower Cheeseburger “Mac” (stovetop version available).
21 Day Fix: 1 RED, 1 GREEN, 1 BLUE, 1 tsp (per serving). WW Blue: 5 points (per serving). Recipe makes 4 servings.
Groceries for Monday:
- 1 lb lean grass-fed ground beef
- 1 small to medium head of cauliflower
- 4 tsp rice flour (or flour of choice)
- 4 tsp butter, vegan butter, or ghee
- 1 cup unsweetened original almond milk (or preferred milk)
- 1 1/3 cups shredded cheddar cheese (use dairy-free alternatives if needed)
- Himalayan salt
Tuesday: Bacon-Wrapped Chicken Tenders with Roasted Corn and Black Bean Salad.
Chicken – 21 Day Fix: 1 1/2 RED, 3/4 BLUE (per 2 tenders). WW Blue: 5 points (per 2 tenders). Recipe makes 4 servings.
Salad – 21 Day Fix: 1/2 YELLOW, 1/2 GREEN (per serving). WW Blue: ZERO points (per serving). Recipe makes 6 servings.
Groceries for Tuesday:
- Chicken: 1 lb chicken tenderloins
- 1 package nitrate-free turkey bacon (or pork bacon without added sugar for keto)
- Sliced pepper jack, sharp cheddar, or preferred cheese
- 1 avocado
- Olive oil spray
- Garlic powder
- Himalayan salt (optional)
Salad:
- 1 cup black beans
- 1 cup roasted corn
- 1 cup sweet cherry tomatoes
- 1 cup chopped peppers (mix colors for visual appeal)
- 1/4 cup diced red onion
- 1 tablespoon chopped cilantro
- Juice of one lime
- 1 tablespoon honey (optional)
Wednesday: 21 Day Fix Lazy Zucchini Enchilada Skillet.
21 Day Fix: 1 1/4 RED, 1 BLUE, 1 GREEN, 1/2 TSP (per serving). WW Blue: 7 or 9 points depending on options (see recipe). Recipe makes 4 servings.
Groceries for Wednesday:
- 1 small can (8 oz) tomato sauce
- Dried oregano
- Ground cumin
- Garlic powder
- Onion powder
- Chili powder
- Olive oil and olive oil cooking spray
- 1 lb lean ground turkey, chicken, or beef
- 1/4 cup diced red onion
- 3 cups zucchini, sliced
- 2 cloves garlic
- 1 cup cottage cheese (2% recommended)
- 3 tablespoons plain Greek yogurt
- 1 1/3 cups shredded sharp cheddar
- Salt, pepper, and cilantro
Thursday: Instant Pot Chicken and Broccoli (21 Day Fix).
21 Day Fix: 1 RED, 1 GREEN, 1/2 TSP (per serving). WW Blue: 5 points (per serving). Recipe makes 4 servings.
Groceries for Thursday:
- 2 tsp coconut oil (or olive or sesame oil)
- 1 lb boneless chicken tenderloins
- 1 large shallot
- 2 cloves garlic
- 1 tsp freshly grated ginger
- 2/3 cup low-sodium chicken stock (or water)
- 1/3 cup coconut aminos (or low-sodium soy sauce)
- 2 tbsp plus 1 tsp honey
- 3 1/2 cups broccoli florets
- 1/2 tbsp arrowroot or preferred thickener (cornstarch works)
- Scallions, salt, and crushed red pepper
Friday: 21 Day Fix Shrimp with Zoodles (keto-friendly and Weight Watchers zero points option).
21 Day Fix: 1 1/2 GREEN, 1 RED, optional BLUE (per serving). WW Blue: ZERO points (per serving). Recipe makes 2 servings.
Groceries for Friday:
- 1 lb shrimp
- 2 zucchinis (for zoodles)
- 2 cloves garlic
- 1/2 cup cherry tomatoes
- 1/2 cup chicken broth
- 1 lemon
- Crushed red pepper
- Parmesan cheese (optional)
Use this plan as a template: swap ingredients or adjust portions to match your bracket, preferences, or pantry. The focus is simple, flavorful meals that align with 21 Day Fix container counts and Weight Watchers Blue points for easy tracking.