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7/13/20 Weekly Meal Plan & Grocery List for 21 Day Fix and WW

A 21 Day Fix meal plan with five dinners and a 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.

Food photo collage with a white circle in the middle. There is a black and pink text overlay on the circle - WW | 21 Day Fix | Ultimate Portion Fix | Meal Plan & Grocery List | Week of 7/13/20 | Confessions of a Fit Foodie

As friends, family, and readers share updates, it’s clear that some activities are slowly returning—things like vacations, sports, and camp. Whatever your comfort level, the adjustment has been gradual for everyone. Life moved at a different pace just a few months ago, and many of us are still readapting. I’ll admit I’ve forgotten my wallet more than once recently.

This week’s meal plan focuses on easy, flavorful dishes that make use of abundant zucchini and other simple ingredients. Highlights include an updated Instant Pot Balsamic Chicken (a slow-cooker version is also available), served over zoodles, the Three Cheese Zucchini Bake, and a quick one-skillet Cheesy Zucchini Taco Skillet.

All five dinners and the breakfast are already entered into a 7-day template meal-planning spreadsheet for you—just add lunches and snacks. Be sure to make a copy of the spreadsheet so you can edit it. If you don’t follow the plan exactly or can’t find a specific ingredient, swap what you need; the container counts will auto-adjust.

Free full plans you can use

If you want a complete set of meals for the week, there are six free full plans available for download:

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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If this plan doesn’t fit, try more options

There are 100+ weekly meal plans and grocery lists available if you’d like more variety or different brackets.

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This week’s 21 Day Fix meal plan and WW meal plan

Breakfast: 21 Day Fix Sausage and Zucchini Quiche {Dairy-free and Gluten-free}

21 Day Fix: 1 RED, 1/2 GREEN, 1/4 BLUE, 1/2 TSP (per serving) | [Recipe makes 8 servings]

Tip for FIXers: If you follow this week’s plan as written, consider using almond milk instead of coconut milk to avoid going over your allotted BLUE container with some dinners.

Grocery list for breakfast:

  • Cooking spray
  • 8 large eggs
  • 1 lb all-natural poultry breakfast sausage (or make your own)
  • 4 cups zucchini
  • 1/2 red onion
  • 2/3 cup full-fat coconut milk (or substitute almond milk)
  • 1/2 cup grape tomatoes
  • Fresh basil
  • 4 tsp vegan butter or olive oil or ghee
  • Salt and pepper

Monday: Spice Rubbed Whole Chicken (Instant Pot or Crock Pot) with Three Cheese Zucchini Bake

Chicken – 21 Day Fix: 1 RED (per serving) | WW Blue: 0 (white meat) or 1 (dark meat) points (per serving) | [Recipe makes 6+ servings]

Zucchini – 21 Day Fix: 1 GREEN, 1 BLUE (per serving) | WW Blue: 4 points (per serving) | [Recipe makes 4 servings]

Grocery list for Monday:

Chicken

  • 1 whole chicken (4–5 lbs for a 6-quart Instant Pot; 5–7 lbs for an 8-quart Instant Pot or slow cooker)
  • 1 onion
  • 1 lemon
  • Paprika, cayenne, onion powder, thyme, garlic powder, salt
  • 1 cup chicken broth or water (for Instant Pot)

Zucchini

  • Olive oil spray
  • 4 cups zucchini
  • 4 tbsp fresh basil
  • Italian seasoning, garlic powder
  • 2/3 cup shredded mozzarella
  • 1/3 cup shredded Parmesan or Romano
  • 1/3 cup feta cheese
  • Salt, fresh ground black pepper, dash of crushed red pepper (optional)

Tuesday: Cheesy Zucchini Taco Skillet {21 Day Fix}

21 Day Fix: 1 GREEN, 1 RED, 1/2 BLUE plus toppings (per serving) | WW Blue: 5 points plus toppings (per serving) | [Recipe makes 4 servings]

Grocery list for Tuesday:

  • Olive oil cooking spray
  • 1 1/2 lbs extra-lean ground sirloin (grass-fed if available)
  • 1/2 onion
  • 1 bell pepper
  • 2 cups zucchini
  • Chili powder or salt-free taco seasoning
  • 1 (14.5 oz) can diced tomatoes or 10 oz can diced tomatoes with green chiles
  • Salt and pepper
  • 2/3 cup shredded cheddar or Monterey Jack
  • Taco toppings: avocado, cilantro, extra cheese, etc.

Wednesday: Homemade Hamburger Helper

21 Day Fix: 1 YELLOW, 3/4 GREEN, 3/4 RED, 1 BLUE (per serving) | WW Blue: 11 points (per serving) | [Recipe makes 6 servings]

Grocery list for Wednesday:

  • 1 lb ground beef
  • 2 cups gluten-free elbow pasta
  • Garlic powder, dry mustard, Himalayan salt
  • 2 1/4 cups chicken or beef broth
  • 4 cups cauliflower florets (small head or frozen)
  • 2 cups freshly shredded cheddar cheese (about 1 block)
  • 2 tbsp pecorino romano (optional)

Thursday: Updated Instant Pot Balsamic Chicken with zoodles (slow-cooker version also available)

21 Day Fix: 1 RED, 1 1/2 GREEN (per serving) | WW Blue: 2 points (per serving) | [Recipe makes 4 servings]

Grocery list for Thursday:

  • Olive oil cooking spray
  • 1–2 lbs boneless, skinless chicken breast
  • 1 28-oz can diced or crushed tomatoes
  • 1/2 red onion
  • 2 cloves garlic
  • 1/2 cup balsamic vinegar
  • Dried basil, dried oregano, garlic powder, salt, pepper
  • Zoodles

Friday: Salsa Verde Pork (Slow Cooker/Instant Pot) with Cauliflower Rice with Lime and Cilantro

Pork – 21 Day Fix: 1 RED, 1/2 GREEN plus toppings (per serving) | WW Blue: 3 points plus toppings (per serving) | [Recipe makes 4 servings]

Cauliflower – 21 Day Fix: 1 GREEN, 1/2 TSP (per serving) | WW Blue: 1 point (per serving) | [Recipe makes 4 servings]

Grocery list for Friday:

Pork

  • 1 (1–1.5 lb) pork tenderloin
  • 1 jar Salsa Verde (choose one without added sugar or preservatives if possible)
  • Optional toppings: fresh lime, salsa, avocado, cheese, cilantro

Cauliflower

  • 4 cups cauliflower (about 1 large head)
  • 2 tsp olive oil
  • 1–2 cloves garlic
  • Cilantro
  • 1 lime
  • Sea salt