Another 21 Day Fix meal plan featuring freezer-friendly recipes. This plan continues the freezer prep theme and helps you stock up on make-ahead meals. Included: WW points, a printable grocery list, and a meal-planning spreadsheet. This post contains affiliate links for products I love.
Welcome! We’re keeping the Full Plan April theme going. This week’s menu is based on 21 Day Fix Meal Plan Vol. 8. If you want to follow that plan exactly, check the original post. If you prefer flexible options to mix and match, this version gives you choices and substitution ideas so the plan fits your schedule and pantry.
This week highlights freezer-friendly meals because April is #freezermealchallenge month in my SUPPORTERS group on Facebook. Many recipes in the plan double well for freezing—examples include the Lasagna Roll Ups, Instant Pot Chicken Noodle Soup, and Chocolate Chia Pudding. If you make taco meat for the Sheet Pan Nachos, doubling it for the freezer is a great time-saver.
For those using the flexible plan, five dinners and a breakfast are preloaded into a 7-day meal planning spreadsheet—just add lunches and snacks. If you can’t follow the plan exactly or need to swap ingredients, the spreadsheet will auto-adjust the container counts. Email subscribers receive a full list of prep tips in their inbox.
If you prefer a printable tracker, try the 21 Day Fix Meal Planner PDF to record container counts and water intake. For 2B Mindset followers, there’s a simple 2B Mindset spreadsheet tracking tool you can copy to your own Google Drive to log meals and view your week at a glance.
Have a delicious week!
Want extra accountability? Join the SUPPORTERS group on Facebook where we talk daily about meal planning, meal prep, staying on track, and healthy habits.
Have a quick recipe question? The fastest way to get help is in the Ask the Fit Foodie group on Facebook—come join us!
Need more planning help? Check out these 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 NINE FREE COMPLETE PLANS YOU CAN USE:
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 Ultimate Portion Fix MEAL PLAN…
Meal Plan & Grocery List {Week of 4/12/21} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 3/29/21} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 3/22/21} | 21 Day Fix Meal Plan | WW Meal Plan
Meal Plan & Grocery List {Week of 3/15/21} | 21 Day Fix Meal Plan | WW Meal Plan
THIS 21 DAY FIX EATING PLAN DOESN’T FIT YOUR NEEDS RIGHT NOW? I’VE GOT YOU COVERED!
100+ Weekly Meal Plans & Grocery Lists
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THIS WEEK’S 21 DAY FIX MEAL PLAN AND WW MEAL PLAN
Breakfast: Chocolate Chia Pudding with berries OR avocado toast with Instant Pot hard boiled eggs. See the meal plan spreadsheet for serving details.
21 Day Fix: 1 orange, 1/2 tsp, 2 sweetener tsp + 1 purple (berries) per serving. WW: Green, Blue, Purple – 7 points per serving. Recipe makes 4 servings.
Tip: Eat chia pudding daily if you like, or alternate with avocado toast and save the pudding as a snack or dessert—adjust container counts accordingly.
Breakfast groceries:
- 1/2 cup chia seeds
- 3–4 Tbsp unsweetened cocoa or raw cacao powder
- 1/4 tsp salt
- 1/2 tsp cinnamon (optional)
- 3–4 Tbsp pure maple syrup or honey
- 2 tsp vanilla extract
- 2 cups unsweetened dairy-free milk (almond or cashew)
- berries
Monday: Lasagna Roll Ups
21 Day Fix: 1 1/4 red, 3/4 green, 1 blue, 1 yellow (per 2 rolls). WW: Green 15 pts, Blue 12 pts, Purple 8 pts (per 2 rolls). Recipe makes 4 servings.
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
- salt and pepper
- crushed red pepper (optional)
- no-sugar-added tomato sauce
- 1 cup mozzarella cheese
Tuesday: Sheet Pan Nachos
21 Day Fix: 1 yellow, 1 red, 1 green, 1/2 blue plus toppings (per 12 nachos). WW: Purple 9 pts; Blue 9 pts; Green 9 pts plus toppings (per 12 nachos). Recipe makes 4+ servings.
Groceries:
- 8 corn tortillas
- olive or avocado oil spray
- 1 lb ground chicken, beef, or turkey
- 1 cup canned tomato sauce
- 1/2 tsp salt
- 1–2 Tbsp salt-free taco seasoning
- 2 cups frozen cauliflower rice
- 1/2–1 cup pico de gallo or chopped tomatoes
- 2/3 cup shredded cheddar or preferred cheese
- optional: diced avocado or guacamole, cilantro, jalapeños, plain Greek yogurt
Wednesday: Grilled or baked chicken with broccoli + pasta tossed in Healthy Alfredo Sauce
Alfredo – 21 Day Fix: 1/2 blue, 1 tsp per serving. WW: Green/Blue/Purple – 5 pts per serving. Recipe makes 4 servings.
Rest of plate – 21 Day Fix: 1 red, 1 green, 1 yellow
Groceries:
- 1–1 1/2 lb chicken breasts or tenders
- broccoli (steamed)
- pasta of choice
- 4–5 garlic cloves
- 1/2 tsp olive oil or oil spray
- 4 tsp butter or vegan butter
- 4 tsp gluten-free or whole wheat flour
- 1 3/4 cup unsweetened almond or cashew milk
- 1/4 cup shredded white cheddar
- 1/3 cup shredded Parmesan Reggiano
- 2 Tbsp Pecorino Romano (or extra Parmesan)
- fresh ground pepper, 1/4 tsp salt, dash of nutmeg, fresh parsley (optional)
Thursday: Instant Pot Chicken Noodle Soup
21 Day Fix: 1 red, 1 green, 1/2 yellow, 1/2 tsp per serving. WW: Green 5 pts, Blue 3 pts, Purple 2 pts per serving. Recipe makes 4 servings.
Groceries:
- 2 tsp olive or avocado oil
- 1 small yellow onion
- 2 cups diced carrots
- 1 cup diced celery
- 5 garlic cloves
- 2–3 Tbsp chopped fresh ginger
- 1 tsp turmeric
- 1 lb boneless chicken breasts or thighs
- 6 cups low-sodium chicken broth
- juice of 1/2 lemon (optional)
- salt and black pepper
- gluten-free egg noodles or preferred GF noodle
- fresh herbs (parsley, thyme, oregano)
Friday: New York Strip Steak with Butternut Squash Mac and Cheese
Steak – 21 Day Fix: 1 red, 1 tsp per serving. WW: Green/Blue/Purple – 8 pts per 8 oz steak. Recipe makes 2–4 servings.
Mac & Cheese – 21 Day Fix: 1 yellow, 1/2 green, 1 blue per serving. WW Freestyle: 9 pts per serving. Recipe makes 6 servings.
Steak groceries:
- 2 strip steaks (about 8 oz each and ~1.5 inches thick) or Ribeye/Filet
- coarse kosher or sea salt
- coarse ground black pepper
- olive oil
- salted butter or ghee
Mac & Cheese groceries:
- 3 cups gluten-free rotini or penne
- 2 cups low-sodium chicken broth or water (follow pasta package instructions)
- 1/2 tsp dry mustard
- 1/2 tsp garlic powder
- 1/2–1 tsp salt
- 3 tsp butter
- 3 cups frozen butternut squash (about a 10 oz bag)
- 2 cups shredded sharp cheddar
- 2 Tbsp Pecorino Romano or Parmesan
- optional: 1/4 cup gluten-free breadcrumbs
Note: If you plan to double any recipes to stock your freezer, use the “2x” option on the recipe card to double ingredients automatically.