A 21 Day Fix meal plan with tasty, simple recipes to keep your clean-eating momentum going this January. Five dinners plus breakfast are included, all based on the full 21 Day Fix meal plan. The plan includes WW personal points guidance, a printable grocery list, and a meal-planning spreadsheet to make your week easier.
Does January already feel endless? Even though days zip by, it can still feel like this month stretches on forever. If you’re glad to have reached the weekend, you’re not alone.
If you’d like extra accountability, the Confessions Supporters Facebook Group is following a full plan each week in January. You don’t need to be a member to use these recipes, but the group is a great place to ask quick questions, share progress, and swap tips.
This weekly dinner plan is adapted from 21 Day Fix Meal Plan Vol. 8 and includes breakfasts, dinners, and sides pulled from that full plan. Printable resources — a self-calculating meal-planning spreadsheet and a grocery list — are available to help you prep and shop efficiently. If you prefer paper, a 21 Day Fix Meal Planner PDF is an excellent alternative for tracking containers and water intake. If you follow the 2B Mindset, there’s also a simple spreadsheet tracker to record your meals and see your week at a glance.
For this week’s template, five dinners and breakfast are already arranged in a seven-day layout so you can drop them right into your weekly planning. Swap ingredients or recipes as needed; the container counts will adjust if you follow the full plan spreadsheet. If you’re on an email list for these meal plans, check your inbox for detailed prep tips and shopping notes sent each week.
Have a quick recipe question? The fastest way to get an answer is in the free Ask the Fit Foodie group — consider joining to get quick tips and community support.
Need more planning help? Check these 21 Day Fix and Portion Fix resources
- Updated 21 Day Fix food list with a printable version
- Self-calculating 21 Day Fix meal-plan spreadsheet
- How to calculate container counts for the 21 Day Fix
- 21 Day Fix snack ideas and healthy snack suggestions
If you want a full plan
Or try a recent Portion Fix weekly plan
Don’t forget to check your inbox!
Weekly emails include step-by-step prep tips for these meal plans and helpful reminders for grocery shopping and batch cooking.
This week’s 21 Day Fix Meal Plan + WW Meal Plan
Meal Plan & Grocery List — Week of 1/17/22
Breakfast: Chocolate Chia Pudding with berries OR Avocado Toast with hard-boiled eggs
21 Day Fix: 1 ORANGE, 1/2 TSP, 2 sweetener TSP + 1 PURPLE (berries) per serving. Recipe makes about 4 servings. If you prefer, enjoy chia pudding several mornings in a row, or alternate it with avocado toast and save the pudding for a snack or dessert. Adjust containers to match your choices.
Groceries:
- 1/2 cup chia seeds
- 3–4 Tbsp unsweetened cocoa or raw cacao powder
- salt and cinnamon (optional)
- 3–4 Tbsp pure maple syrup or honey
- 2 tsp vanilla extract
- 2 cups almond or cashew milk
- fresh berries
Monday: Spinach and Sausage Lasagna Roll-Ups
21 Day Fix: 1 1/4 RED, 3/4 GREEN, 1 BLUE, 1 YELLOW per serving (per 2 rolls). Recipe makes 4 servings. These are a great make-ahead dinner — assemble, bake, and portion for lunches or dinner leftovers.
Groceries:
- 8 whole-wheat or gluten-free lasagna noodles
- olive oil spray
- 1 lb ground sweet Italian chicken sausage (or lean ground beef/turkey)
- 10 oz frozen chopped spinach or 2 cups fresh spinach
- 8 oz part-skim ricotta or cottage cheese
- 1/3 cup grated Parmesan
- 1 egg
- no-sugar-added tomato sauce
- 1 cup shredded mozzarella
Tuesday: Sheet Pan Nachos
21 Day Fix: 1 YELLOW, 1 RED, 1 GREEN, 1/2 BLUE plus toppings per 12 nachos. This is a flexible weeknight favorite — customize proteins and toppings to match your containers and taste.
Groceries:
- 8 corn tortillas
- olive or avocado oil spray
- 1 lb ground chicken, turkey, or beef
- 1 cup canned tomato sauce
- salt and salt-free taco seasoning
- 2 cups frozen cauliflower rice
- 1/2–1 cup pico de gallo or chopped tomatoes
- 2/3 cup shredded sharp cheddar
- optional: avocado or guacamole, cilantro, jalapeños, plain Greek yogurt
Wednesday: Grilled or Baked Chicken with Broccoli and Pasta with Healthy Alfredo Sauce
21 Day Fix: Alfredo counts as 1/2 BLUE and 1 TSP per serving; the rest of the plate is 1 RED, 1 GREEN, 1 YELLOW. The lighter alfredo keeps the dish satisfying without excess calories.
Groceries:
- 1–1 1/2 lb chicken (grilled or baked)
- steamed broccoli
- pasta of your choice
- 4–5 cloves garlic
- olive oil or spray, 4 tsp butter or ghee
- 4 tsp flour (GF or whole wheat)
- about 1 3/4 cups unsweetened almond or cashew milk
- 1/4 cup shredded white cheddar, 1/3 cup Parmesan
- Pecorino or extra Parmesan, salt, pepper, nutmeg and parsley to finish
Thursday: Instant Pot Chicken Noodle Soup
21 Day Fix: 1 RED, 1 GREEN, 1/2 YELLOW, 1/2 TSP per serving. This version uses ginger and turmeric for warmth and anti-inflammatory flavor; add gluten-free noodles if desired.
Groceries:
- 2 tsp olive or avocado oil
- 1 small yellow onion, 2 cups diced carrots, 1 cup diced celery
- 5 cloves garlic, 2–3 Tbsp fresh chopped ginger
- turmeric powder, 1 lb boneless chicken (breasts or thighs)
- 6 cups low-sodium chicken broth, 1 lemon (optional)
- gluten-free egg noodles or noodle shape
- fresh herbs such as parsley, thyme or oregano (optional)
Friday: New York Strip Steak with Butternut Squash Mac & Cheese (side)
21 Day Fix — Steak: 1 RED, 1 TSP per serving. For the side:
Butternut Squash Mac & Cheese — 21 Day Fix: 1 YELLOW, 1/2 GREEN, 1 BLUE per serving. This comforting side balances richer steak with vegetables for a satisfying, well-rounded plate.
Groceries — Steak:
- 2 strip steaks (about 8 oz each, 1.5″ thick) or preferred cut
- coarse Kosher or sea salt, coarse ground black pepper
- olive oil and salted butter or ghee
Groceries — Butternut Squash Mac & Cheese:
- 3 cups gluten-free rotini or penne
- 2 cups low-sodium chicken broth or water
- dry mustard, garlic powder, salt
- 3 tsp butter, 3 cups frozen butternut squash
- 2 cups shredded sharp cheddar, 2 Tbsp Pecorino Romano or Parmesan
- optional: 1/4 cup gluten-free breadcrumbs
Have a delicious week of healthy meals and easy prep. Swap items to fit your schedule and preferences, and remember to adjust containers if you change portions or ingredients. Simple planning makes healthy eating sustainable and enjoyable.