Grilled Pineapple and Thai Cucumber Salad — Looking for a 21 Day Fix meal plan with five dinners plus breakfast and lunch ideas? This plan blends late-summer produce with cozy fall flavors to help you transition seasons. WW points, a printable grocery list, and a meal-planning spreadsheet are included. This post contains affiliate links for products I use and recommend.
Even though the weather has been hot and humid, I’m excited that fall is on the way — sweaters and sweatshirts are already getting more tempting. This week’s meal plan mixes favorite end-of-summer dishes with comforting fall meals. We’ll use the last of the fresh tomatoes, cucumbers, zucchini, green beans, and basil while welcoming fall with Stuffed Acorn Squash and apple-cinnamon overnight oats.
If you need an easy lunch for SUNDAY FUNDAY (or any casual gathering), try the Healthy Buffalo Chicken Dip with fresh veggie dippers. It’s a crowd pleaser. Double the batch and stuff it into mini peppers for a grab-and-go lunch option. These shortcuts make weekday meals effortless.
Freezer Prep
Now is a great time to restock the freezer. Pull out your SouperCubes and consider doubling a few dinners to make weeknights simpler. This week I recommend doubling the Easy Chicken Veggie Soup and the Hidden Cauliflower Taco Meat — the taco meat is especially freezer-friendly and can be made in a triple batch. Little investments in prep save big time later: work smarter, not harder.
If you want a visual guide, there’s a freezer-prep video on my YouTube channel that walks through prepping four freezer meals in one weekend — it’s helpful if you’re planning a big cook-up.
All five dinners and one breakfast are already loaded into a 7-day template meal-planning spreadsheet — just add lunches and snacks. If you don’t want to follow the plan exactly or can’t find an ingredient, swap as needed; the container counts will auto-adjust. Email subscribers receive an extra set of step-by-step prep tips in their inbox.
If you prefer paper planning, try the 21 Day Fix Meal Planner PDF to track containers and water intake. It’s a handy printable. For those following the 2B Mindset, I also created a simple 2B Mindset spreadsheet tracking tool to record meals and view the week at a glance. Click the sheet, make a copy, and save it to your computer to begin tracking.
Have a delicious week!
If you want extra accountability, join the SUPPORTERS group on Facebook, where we chat daily about meal planning, meal prep, staying on track, and healthy habits. Supporters also receive a free itemized grocery list for each weekly meal plan.
Have a quick recipe question?
The fastest way to get an answer is in the Ask the Fit Foodie Facebook group — come join us.
Need more planning help?
Check out these 21 Day Fix and Ultimate Portion Fix resources:
- Updated 21 Day Fix Food List; Free Printable
21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]
How to Calculate Container Counts for the 21 Day Fix
21 Day Fix Snacks | Healthy Snack Ideas
If you want a full plan, I have ten free complete plans you can use:
21 Day Fix Meal Plan Vol. 10 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 9 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 8 {All Meals | All Brackets | Free Printables}
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 Portion Fix meal plan
Meal Plan & Grocery List {Week of 9/13/21} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 9/6/21} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 8/30/21} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 8/16/21} | 21 Day Fix Meal Plan | WW Meal Plan
This 21 Day Fix eating plan doesn’t fit your needs?
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This week’s 21 Day Fix and WW meal plan
Meal Plan & Grocery List {Week of 9/20/21}
Breakfast: Apple Cinnamon Overnight Oats
21 Day Fix: 1 YELLOW, 1/2 PURPLE (per serving) | WW: Green – 4 points, Blue – 4 points, Purple – 1 point (per serving) | [Recipe makes 5 servings]
Groceries:
- 1 2/3 cups gluten-free rolled oats
- 1 2/3 cups unsweetened vanilla almond milk
- 2 1/2 cups diced apple
- ground cinnamon
- maple syrup or honey
Monday: Easy Chicken Veggie Soup
21 Day Fix: 1 RED, 2 GREEN (per serving) | WW: Green – 2 points, Blue – ZERO points, Purple – ZERO points (per serving) | [Recipe makes 4 servings]
Groceries:
- 1 cup diced carrots
- 1 cup chopped celery
- 1/2 diced onion
- 2 cloves garlic
- 1 zucchini
- 1 1/2 cups fresh string beans
- 1 1/2 cups spinach
- 32 oz low-sodium vegetable or chicken stock
- 1 can diced tomatoes (or fresh)
- 1 lb chicken breasts
- Himalayan salt, Parmesan cheese, and olive oil cooking spray
Tuesday: Hidden Cauliflower Taco Meat
21 Day Fix: 1 RED, 1 GREEN plus taco toppings (per serving) | WW: varies by protein; example: 99% turkey — Green 2 points, Blue 0, Purple 0 (per serving) | [Recipe makes 4 servings]
Groceries:
- 1 lb ground meat of choice
- 3 cups cauliflower rice (fresh or frozen)
- 1 cup low-sodium tomato sauce
- 1–2 T salt-free taco seasoning
- salt and your favorite taco toppings
- corn or flour tortillas, or lettuce for bowls
Tuesday topping: Homemade Pico de Gallo
21 Day Fix: 1/2 GREEN (per serving) | WW: Green, Blue, Purple – ZERO points (per serving) | [Recipe makes 6–8 servings]
Groceries:
- 1 lb tomatoes, cut into 1/4-inch pieces
- 1/4 cup red onion
- 1/4 cup fresh cilantro
- 2–3 jalapeno peppers
- 1 lime and sea or Himalayan salt
Wednesday: Stuffed Acorn Squash with Sausage, Spinach, and Feta
21 Day Fix: 1 RED, 1 1/2 GREEN, 1/2 BLUE, 1 TSP (per serving) | WW: Green, Blue, Purple – 7 points (per serving) | [Recipe makes 4 servings]
Groceries:
- 2 acorn squash
- 1 lb sweet or spicy poultry sausage
- olive oil and olive oil spray
- 1/2 onion, 3 cloves garlic, 2 cups spinach
- 1/2 cup feta (or other cheese), 2 T pecorino romano, and salt
Thursday: Healthy Penne Vodka Sauce with Chicken
21 Day Fix: 1 RED, 1 GREEN, 1/4 BLUE, 1 YELLOW (per serving) | WW: Green – 7 points, Blue – 6 points, Purple – 4 points (per serving) | [Recipe makes 4 servings]
Groceries:
- 4 slices turkey bacon (nitrate-free), olive oil, 1/2 red onion, 2 cloves garlic
- 28 oz crushed tomatoes, 1/4 cup plus 1 T vodka, 4 Tbsp 2% plain Greek yogurt
- 1/3 cup Parmesan, fresh basil, dried oregano, salt, red pepper flakes
- 1 lb boneless chicken breasts and gluten-free penne or zoodles
Friday: New York Strip Steak
21 Day Fix: 1 RED, 1 TSP (per serving) | WW: Green, Blue, Purple – 8 points (per serving) | [Recipe makes 2 servings]
Groceries:
- 2 strip steaks (about 8 oz each, at least 1.5 inches thick)
- coarse Kosher or sea salt, coarse ground black pepper
- olive oil and salted butter or ghee
Friday side: Cucumber Tomato Salad with Avocado + Feta
21 Day Fix: 1 GREEN, 1 BLUE, 3/4 TSP (per serving) | WW: Green, Blue, Purple – 5 points (per serving) | [Recipe makes 4 servings]
Groceries:
- 1/4 small red onion, 1 large cucumber, 1 pint cherry tomatoes
- 1 avocado, 1/3 cup crumbled feta, 1/4 cup chopped cilantro or dill
- 1–2 lemons, 1 tbsp extra-virgin olive oil, 2 tsp honey, 2 cloves minced garlic, and salt