Healthy Weekly Meal Plan [Week of 4/15/24] (2024)

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AHealthy Meal planwith family friendly dinners and a quick and easy breakfast. We are going to utilize leftovers and reuse sides to make it an easier week! This meal plan has 5 delicious dinners, lunch, and breakfast to help you plan. Plus 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.

Table of Contents

Healthy Meal Plan

Looking out the window here in PA, it’s crazy windy and was pouring rain earlier, but the beginning of next week looks glorious here, and it makes me so excited for all of the yummy spring and summersalads, like the *NEW Copycat Panera Fuji Apple Salad we have for lunch on this meal plan.

No matter what the weather, April is busy spring sports season for us, so I am taking advantage of leftovers and easy, crockpot and Instant Pot forward meals to get us through too! What is spring like for you? What kind of recipes would be most helpful to see on our meal plans?

Fit Healthy Meal Plans

We launched aMeal Planning App called Fit Healthy Meal Plans! This app is the perfect way to take my Meal Plan inspo and totally customize YOUR plan + grocery list! It’s seriously a game changer for all my meal planning peeps!!!

Click here to read more, but just reach out if you have any questions!

App Users- We continue to give you sneak peeks of recipes a couple days before they go live on the blog to say thank you for being an app subscriber! This week is Big Mac Tacos! Find this recipe and more onFit Healthy Meal Plans app!

About This Meal Plan

If you have been following full plans, and are new to my weekly meal plans, each week there are five dinners and a breakfast planned out, along with a lunch suggestion.

These weekly plans allow for more flexibility, but the meal plan still follows the 21 Day Fix containers and also includes WW points. This plan is perfect for anyone who is interested in healthy eating, portion control, prioritizing whole foods, and living a healthy lifestyle.

Grocery List and Prep Tips

The grocerylist can be found inmy weekly email for email subscribers! In the weekly email there are also printable prep tips for these meal plans which makes the week go SOO much smoother in the prep department. It’s not too late to become an email subscriber and get these resources.Just click the link to sign up – it’s FREE!

For 21 Day FIX | Portion Fix Meal Plan Followers

So, all five dinners and a breakfast are already loaded into ameal planning spreadsheet for you here.Just add inlunchandsnacks and make any adjustments you need. Note: Click the spreadsheet link, make a copy when prompted, and save it to your computer (won’t work quite as well on a phone).

If paper and pencil is more your thing try these:

Weight Watchers Meal Plan Followers

We are working on converting each recipe on the site to the new WW points system. Some recipes still have a link to find your personal points, while others have the points listed. In both cases, if you go to the recipe card on each blog post you will find the WW points info in the “notes” section. Thank you for bearing with us while we work on adapting to the new system!


Where can I see this week at a glance?

You can see how the whole week fits together on the 4.15.24 Meal Plan at a Glance Spreadsheet.
For best results: click the spreadsheet link, make a copy when prompted, and save it to your computer (won’t work quite as well on a phone).

What should I eat for lunch this week?

*NEW* Copycat Panera Fuji Apple Salad is on repeat around here right now! It has the perfect combination of flavors – you have the sweet pecans and apple chips along with the savory cheese, chicken, and the bite of fresh red onion – I love it!

For other lunch ideas, check out this popular post – 35+ High Protein Lunch Ideas!

What about snacks?

When I meal plan I always start by planning my dinners. Then breakfast, then lunch. And finally, I fill in my snacks for the day with my remaining macros, points, or containers.

Healthy Snack Ideas | 21 Day Fix Snacks this post is a great way to get ideas for the containers, points, or macros you have leftover after you plan the rest of your day!

What about the weekend?

It’s still important to follow the 21 Day Fix plan on Saturdays and Sundays for optimal results, but you will likely have leftover meals and ingredients after following this healthy weekly meal plan. And, so, to eliminate food waste, take inventory of your fridge and pantry at the end of the week and create a plan for the weekend. Many people like to get some healthy takeout one night – think yummy salads with grilled protein or a slice of veggie pizza – and we have this helpful Healthy Weekend Meals post to help you even more!

I need more help. Where can I find a plan with every meal planned out for me?

You are in luck! I have 17 FREE and FULL 21 Day Fix Meal Plans for all of the calorie brackets ready to go for you!

This Week’s Plan

Breakfast: Whipped Cottage Cheese and Greek Yogurt Cups

These Whipped Cottage Cheese and Greek Yogurt Dessert Cupsare the perfect healthier treat and a great source of protein. With all the flavors of classic cheesecake, this easy no-bake snack is one you will make over and over again. Also perfect for a grab and go high-protein breakfast for those busy mornings!


  • ¾ cup plain low fat Greek yogurt
  • ¾ cup low fat cottage cheese
  • 1/2 tsp vanilla extract
  • 1 scoop vanilla protein powder
  • 1-2 tsp raw sugar optional, depending on how sweet your protein powder is
  • zest from one lemon
  • 1/2 cup blueberries and/or raspberries
  • 1 Tbsp GF graham cracker crumbs optional

Get Recipe

Lunch: *NEW* Copycat Panera Fuji Apple Salad

This Copycat Panera Fuji Apple Salad is the perfect make at home lunch made with real ingredients and a fresh apple vinaigrette.


For the Salad

  • 8 cups Spring Mix
  • 4 cups cooked chicken breast diced
  • 1 1/2 cup Grape tomatoes sliced in half
  • 1 package Apple Chips – I use the Bare brand use 2 Tbsp per salad
  • 1/4 cup red onion sliced
  • 1/2 cup Gorgonzola cheese
  • 1/2 cup Candied Pecans see recipe below

For the quick candied pecans

  • 1 Tbsp brown sugar or coconut sugar
  • ½ cup pecans

For the dressing

  • 1/2 cup avocado oil
  • 1/4 cup white balsamic vinegar or white wine vinegar
  • 2 Tbsp honey
  • ½ tsp dijon mustard
  • 1/2 apple fuji or honey crisp, diced
  • Pinch salt, garlic powder, onion powder, and ground ginger to taste

Get Recipe

Monday: Spice Rubbed Whole Chicken for IP or Crockpot

Spice Rubbed Whole Chicken is a 21-Day Fix approved dinner,cooked to perfection in your slow cooker or Instant Pot. Just add your favorite sides and you have a complete meal, or use it in a recipe that calls for precooked chicken.


  • 1 Whole Chicken 4 to 5 lbs for a 6 quart Instant Pot and 5-7 lbs for an 8 quart Instant Pot or Crock Pot
  • 1 onion quartered
  • Lemon
  • 2 teaspoons paprika
  • 1 teaspoon cayenne
  • 1 teaspoon onion powder
  • 1 teaspoon thyme
  • 1/2 teaspoon garlic powder
  • 1 teaspoon salt
  • 1 cup chicken broth or water for IP

Get Recipe

Monday Sides: Brown Rice and Air Fryer Zucchini

This Air Fryer Zucchini recipe is so simple and only uses a handful of ingredients and is ready in no time. Crispy, crunchy, keto air fryer zucchini fries with no breading are the perfect side dish or snack to whip up when you need something quick and healthy! Perfect for satisfying those savory snack cravings and staying on your meal plan.


  • 2 medium zucchini
  • olive oil cooking spray
  • garlic powder
  • 1/4 teaspoon salt
  • 1/6 – 1/3 cup Parmesan cheese

Get Recipe

Tuesday: Chicken Tortilla Soup

This Instant Pot Chicken Tortilla Soup is quick, healthy, and delicious! Perfect for the 21 Day FIXer, or anyone looking to eat clean!


  • 1 1/4 lb raw boneless skinless chicken breasts about 3-4 Breasts
  • 10 oz. diced tomatoes with green chilies
  • 14.5 oz. diced tomatoes no salt added
  • 1 cup frozen corn thawed
  • 1 cup black beans no salt added, drained & rinsed
  • 1 medium onion diced
  • 1 jalapeno diced
  • 2 cloves garlic minced
  • 4 cups organic low sodium chicken broth or stock
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1 teaspoon Himalayan salt
  • 1/4 teaspoon black pepper

Tortilla Strips:

  • 4 organic corn tortillas
  • Olive oil cooking spray
  • Himalayan salt
  • Optional toppings – avocado, cheese, lime, Greek yogurt, cilantro

Get Recipe

Wednesday: Healthy Alfredo Sauce over your favorite pasta with leftover Spice Rubbed Whole Chicken and broccoli

This Healthy Alfredo Sauce is creamy, delicious, and full of flavor without all the extra fat and calories! Made with almond milk, this Alfredo Recipe is the perfect way to enjoy your favorite pasta dinner on the 21 Day Fix.


  • 4-5 cloves garlic minced
  • 1/2 teaspoon olive oil or olive oil spray
  • 4 teaspoons butter, vegan butter, or ghee
  • 4 teaspoons gluten free or whole wheat flour
  • 1 3/4 cup original unsweetened almond or cashew milk
  • 1/4 cup freshly shredded white cheddar cheese packed in tight
  • 1/3 cup freshly shredded Parmesan Reggiano cheese packed in tight
  • 2 tablespoon Pecorino Romano cheese or just sub extra Parmesan cheese
  • Fresh ground pepper
  • 1/4 teaspoon salt + more to taste
  • Dash nutmeg and fresh parsley for garnish optional

Get Recipe

Thursday: Italian Pork Chops

Italian pork chops are a go-to 21 Day Fix approved dinner recipe that’s easy to make, and so delicious!


  • 4 boneless pork chops
  • 4 teaspoons olive oil 2 tsp for WW
  • 1/2 pint cherry or grape tomatoes quartered
  • 1/2 diced onion
  • 2 cloves garlic chopped
  • 1 teaspoon dried basil
  • 2 teaspoons oregano
  • Sea salt to taste
  • Sprinkle Parmesan cheese

Get Recipe

Thursday side: Parmesan Roasted Baby Potatoes

This incredibly easy and incredibly deliciousParmesan Roasted Baby Potatoesrecipe will be your new favorite side dish.


  • 1 1/2 lb baby potatoes halved
  • 2 tbsp olive oil
  • Olive oil spray
  • 1/3 cup grated pecorino romano or parmesan cheese
  • 1/2 tsp garlic powder
  • 1/2 tsp dried oregano or thyme
  • 1/2 tsp paprika
  • pinch of salt
  • fresh herbs optional garnish

Get Recipe

Friday: Asian Chicken

This Instant Pot Asian Chicken is a family favorite; it's a fast, easy, and delicious dinner that’s FIX approved, gluten-free, dairy-free, and paleo friendly.


  • 1 1/2 lbs boneless skinless chicken thighs
  • 1/4 cup honey
  • 1/3 cup coconut aminos or sub low sodium soy sauce if you aren’t gluten free
  • 1 tablespoon tomato paste
  • 2 teaspoons coconut oil
  • 1/2 teaspoon sea salt
  • Dash crushed red pepper
  • 2 teaspoons rice flour optional
  • Cooking oil spray

Get Recipe

Friday sides: Brown rice and broccoli

Making a multi-serving batch of this Freezer Friendly Instant Pot Brown Rice could not be easier! Follow my step-by-step instructions to cut your meal prep time in half.


  • Cooking oil spray
  • equal parts rice and water

Get Recipe

Healthy Weekly Meal Plan [Week of 4/15/24] (2024)


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