Looking for a practical 21 Day Fix meal plan with breakfast, lunch, and dinners made mostly from pantry staples? This plan includes WW Blue points, a printable grocery list, and a meal-planning spreadsheet you can copy and customize. This post originally contained affiliate links for products the author recommends.
I hesitated to publish a meal plan this week because things feel so uncertain and grocery runs are changing daily. After asking my Ask the Fit Foodie Facebook community, the response was clear: people want a simple, pantry-friendly plan. So here’s a practical, flexible 5-day plan you can adapt based on what’s available in your kitchen.
Before you shop, check your pantry and shelf-stable produce and protein so you can stock up on essentials. The plan is designed to use common pantry ingredients and simple fresh items so you can prep meals with fewer trips to the store.
All five dinners and one breakfast are pre-loaded into a meal-planning spreadsheet so you can copy it and add lunches and snacks as needed. The spreadsheet will auto-adjust container counts and totals when you customize servings. If you can’t follow the plan exactly, swap ingredients to suit what you have—this plan is meant to be adaptable.
If you want a full plan, here are five free complete weekly plans you can use:
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
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THIS WEEKLY MEAL PLAN DOESN’T FIT WHAT YOU NEED RIGHT NOW? I’VE GOT YOU COVERED!
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Meal Plan & Grocery List {Week of 3/16/20} | 21 Day Fix Meal Plan | WW Meal Plan
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Meal Plan & Grocery List {Week of 2/17/20} | 21 Day Fix Meal Plan | WW Meal Plan
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This week’s 21 Day Fix meal plan and WW points at a glance
Breakfast: Overnight Oats | 21 Day Fix Overnight Oats
21 Day Fix: 1 YELLOW plus toppings (per serving) | WW Blue: 4 points plus toppings (per serving). Recipe yields 5 servings.
Breakfast groceries:
- 1 2/3 cup gluten-free rolled oats
- 1 2/3 cup unsweetened vanilla almond milk
- ground cinnamon
- maple syrup or honey
- toppings of choice (see saved notes for ideas)
Lunch: Flexible — use leftovers, clear out the fridge, or grab pantry proteins like tuna. The goal is to eat balanced meals; make lunches work with what you have.
Monday Dinner: Sweet Potato & Black Bean Chili (Stovetop/Instant Pot)
21 Day Fix: 1 RED, 1 GREEN, 1 YELLOW, 1/2 TSP, 1/2 BLUE (optional toppings) per serving | WW Blue: 3 points per serving. Recipe yields about 6 servings.
Groceries:
- olive oil
- 1½ lb ground turkey (or preferred protein)
- 1 small onion (or ½ large)
- 3 garlic cloves
- 1 can black beans
- 1 (14.5 oz) can fire-roasted tomatoes
- 2 cups kale
- 2 medium-large sweet potatoes (about 4 cups)
- 2+ cups chicken stock
- salt-free taco seasoning
- chili powder, cayenne (optional), salt and pepper
- maple syrup (optional) and toppings like cheddar, avocado, cilantro
Tuesday Dinner: Instant Pot Enchilada Pasta (21 Day Fix | WW | Gluten Free)
21 Day Fix: 1 YELLOW, 1 RED, 1½ GREEN, 1/2–1 BLUE per serving | WW Blue: ~8 points per serving. Recipe yields 4 servings.
Groceries:
- 1 lb lean ground beef (or turkey/chicken)
- dried oregano, ground cumin, garlic powder, onion powder, chili powder, salt
- ½ cup diced red onion
- 2 bell peppers, diced
- 2 garlic cloves, diced
- 1 small can tomato sauce (8–10 oz)
- 1 (15 oz) can diced tomatoes with green chiles
- 1½ cups gluten-free brown rice pasta
- ⅔–1⅓ cup shredded sharp cheddar
- fresh cilantro for garnish
Wednesday Dinner: Sloppy Joe Stuffed Sweet Potatoes (21 Day Fix)
21 Day Fix: 1 GREEN, 1 RED, 1 YELLOW, optional BLUE per serving | WW Blue: ~7 points per serving. Recipe yields 4 servings.
Groceries:
- 2 baked sweet potatoes
- 1 lb lean ground turkey or beef
- 1 small onion
- 1 green pepper
- 1 garlic clove, minced
- chili powder, cumin, honey
- 1 (14 oz) can diced tomatoes
- 1 (6 oz) can tomato paste
Thursday Dinner: Crock Pot Chicken Fajitas (21 Day Fix)
21 Day Fix: 1 RED, 1 GREEN per serving | WW: Green plan ~4 points; Blue and Purple plans ~0 points per serving. Recipe yields about 5 servings.
Groceries:
- 2 lb boneless, skinless chicken breasts
- 1 (14.5 oz) can tomatoes with green chiles or fire-roasted tomatoes
- 3 green bell peppers
- 1 large yellow onion
- 2 garlic cloves
- 2 T homemade taco seasoning
- salt and pepper
Friday Dinner: Your favorite pasta with Homemade Tomato Sauce (21 Day Fix)
21 Day Fix: 1 GREEN, 1 TSP per serving | WW: Green 1 point; Blue 1 point; Purple 1 point per serving. Sauce recipe yields 6–8 servings. Optional: add sautéed ground meat or sausage.
Groceries:
- olive oil
- ½ chopped onion
- 4 garlic cloves
- 1 (28 oz) can crushed tomatoes
- 1 (28 oz) can tomato purée
- fresh basil leaves
Meal planning lowers stress and saves time. Use the spreadsheet to swap ingredients, scale servings, and generate a grocery list based on what you actually need. If you prefer different proteins or need to accommodate allergies, simply substitute and the containers will adjust. Enjoy a week of easy, pantry-friendly meals that support your 21 Day Fix and WW Blue goals.