A 21 Day Fix meal plan with tasty dinners perfect for busy summer weeks. This plan adds a bonus Father’s Day dinner and includes ideas to start your week right, plus WW personal points and a meal-planning spreadsheet. This post contains affiliate links for products I love.
Hello! Keeping this brief—here are the essentials for the week. 🙂
This week’s plan focuses on a delicious Father’s Day dinner and planning to enjoy leftovers for Monday. The Father’s Day menu features a requested New York Strip Steak and gluten-free mini crab cakes, paired with a refreshing Cucumber Tomato Salad with Avocado + Feta for a complete celebration meal.
If you need a lunch idea this week, try the Simple Strawberry Balsamic Dressing with greens and your favorite protein.
Note for email subscribers: There’s a new weekly, itemized grocery list available exclusively for email subscribers. I also send step-by-step prep tips in my weekly email to make the week run smoothly. It’s not too late to join the email list and get these resources.
For 21 Day Fix / Portion Fix followers:
The five dinners and one breakfast are already loaded into a meal-planning spreadsheet for you—just add lunches and snacks. If you don’t follow the plan exactly or need to swap ingredients, the container counts will auto-adjust. Click the spreadsheet link, make a copy when prompted, and save it to your computer for best results. If you’d rather use paper and pencil, printable planners and tracking tools are also available.
- 21 Day Fix Meal Planner PDF
- 2B Mindset spreadsheet tracking tool
If meal planning feels overwhelming, join the Confessions Facebook support group for extra help. Members often get the weekly spreadsheet early on Wednesdays. Wishing you a delicious week!
Have a quick recipe question? The fastest way to get an answer is in the free Ask the Fit Foodie group on Facebook—come join us!
Need more planning help? Check out these 21 DF / 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 thirteen complete plans you can use for the week:
Or try a recent Portion Fix meal plan:
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This week’s 21 Day Fix Meal Plan
Meal Plan & Grocery List {Week of 6/20/22}
A 21 Day Fix meal plan with tasty dinners perfect for busy summer weeks. This plan adds a bonus Father’s Day dinner and includes ideas to start your week right, plus WW personal points and a meal-planning spreadsheet.
Breakfast: Healthy Banana Oatmeal Blender Muffins
21 Day Fix: 1 PURPLE, 1 YELLOW, 2 sweetener tsp (per 2 muffins) | Recipe makes 6 servings
Groceries:
- 2 cups Old Fashioned Rolled Oats
- ½ teaspoon salt
- 1 teaspoon gluten-free baking soda
- ½ teaspoon ground cinnamon
- ½ cup unsweetened applesauce
- ¼ cup honey or maple syrup
- 2 eggs
- 1 cup mashed ripe bananas (about 2–3 medium)
- ¼ cup unsweetened vanilla almond milk
- 1 teaspoon vanilla extract
- Cooking oil spray
- Optional toppings: dark chocolate chips, blueberries, diced strawberries, diced bananas, walnuts
BONUS Sunday | Father’s Day: New York Strip Steak with Mini Crab Cakes
Steak – 21 Day Fix: 1 RED, 1 tsp (per 3/4 cup steak) | Recipe makes ~4 servings
Crab Cakes – 21 Day Fix: 1 RED, ½ YELLOW, 2 tsp, 1 ORANGE (per serving) | Recipe makes 4 servings
Groceries — Steak:
- 2 strip steaks (about 8 oz each, at least 1.5 inches thick)
- Coarse kosher or sea salt
- Coarse ground black pepper
- Olive oil
- Salted butter or ghee
Groceries — Crab Cakes:
- Extra-virgin olive oil
- Olive oil spray
- Butter or ghee
- ½ small onion
- 4 garlic cloves
- 1 lb jumbo lump crabmeat
- 1 cup fresh bread crumbs (use gluten-free for GF)
- ½ cup + 1½ tablespoons mayonnaise
- 1 tsp Old Bay seasoning
- 1 egg
- 3 lemons
- 3 tbsp freshly chopped chives
- Salt and pepper
Sunday side: Cucumber Tomato Salad with Avocado + Feta
21 Day Fix: ½ GREEN, ½ BLUE, ½ tsp (per ½ cup serving) | Recipe makes 4–8 servings
Salad groceries:
- ¼ small red onion
- 2 cups chopped cucumber (about 1 cucumber)
- 1 pint halved cherry tomatoes (about 2 cups)
- ¾ avocado
- ⅓ cup crumbled feta cheese
- ¼ cup chopped fresh cilantro or dill
- 3 tbsp fresh lemon juice
- 1 tbsp extra-virgin olive oil
- 2 tsp honey
- 2 cloves minced garlic
- ¼ tsp kosher salt
Monday: Leftover steak or mini crab cakes over mixed greens with a side of Cucumber Tomato Salad
Groceries:
- Leftovers from Sunday
- Mixed greens
Tuesday: Taco Casserole
21 Day Fix: 3/4 GREEN (or 1 GREEN with lettuce wraps), 1 YELLOW, 1 RED, ½ BLUE (per serving) | Recipe makes 4 servings
Groceries:
- 1 lb organic ground turkey or chicken
- 2 cups bell peppers
- ½ cup canned black beans
- ½ cup corn
- ½ red onion
- 1 garlic clove
- 1 (10 oz) can tomatoes and green chilies
- ½ cup uncooked quinoa
- Salt-free taco seasoning (or 1 Tbsp chili powder + 1 tsp cumin)
- Organic chicken broth (1 cup for crock pot; ½ cup for Instant Pot)
- 2/3 cup shredded cheddar or Mexican blend cheese
- Salt, pepper, fresh lime
- Optional: lettuce wraps or corn tortillas
Wednesday: Air Fryer Chicken Thighs
21 Day Fix: 1 RED, ½ sweetener tsp (per serving) | Recipe makes 4 servings
Groceries:
- ½ tsp salt
- 1 tbsp brown sugar
- ½ tsp paprika
- ½ tsp garlic powder
- ½ tsp chili powder
- Pepper
- 1 lb boneless, skinless chicken thighs
- 1 tsp olive oil or cooking spray
Wednesday Side: Butternut Squash Mac and Cheese
21 Day Fix: 1 YELLOW, ½ GREEN, 1 BLUE (per serving) | Recipe makes 6 servings
Groceries:
- 3 cups gluten-free rotini or penne
- 2 cups low-sodium chicken broth or water
- ½ tsp dry mustard
- ½ tsp garlic powder
- ½–1 tsp salt
- 3 tsp butter
- 3 cups frozen butternut squash
- 2 cups shredded sharp cheddar
- 2 tbsp Pecorino Romano or Parmesan
- Optional: ¼ cup gluten-free breadcrumbs
Thursday: Sloppy Joe Stuffed Sweet Potatoes
21 Day Fix: 1 YELLOW, 1 GREEN, 1 RED, ½ BLUE (per serving) | Recipe makes 4 servings
Want meatless? Try lentil sloppy joes as an alternative.
Groceries:
- 2 baked sweet potatoes
- 1 lb lean ground turkey or beef
- ¼ onion
- 1 green pepper
- 1 clove minced garlic
- ½ tsp chili powder
- ½ tbsp cumin
- 1 tbsp honey
- 1 (14 oz) can diced tomatoes
- 1 (6 oz) can tomato paste
Friday: Instant Pot Chicken Curry and Rice
21 Day Fix: 1 YELLOW, 1 RED, ½ GREEN, ¼ BLUE, ½ tsp (per serving) | Recipe makes 4 servings
Groceries:
- 2 tsp avocado or coconut oil
- 2 tbsp fresh ginger
- 2–3 cloves garlic
- 1 tbsp yellow curry powder
- 1 cup brown rice
- 1¼ cup chicken broth or stock
- 2+ cups frozen butternut squash
- 1 lb boneless chicken tenders or thighs
- ⅓ cup coconut milk
- Salt
- Garnish: green onion and cilantro (optional)