A 21 Day Fix meal plan with five dinners and one breakfast to help you organize your week. WW Blue points, a printable grocery list, and a meal-planning spreadsheet are included. This post contains affiliate links for products I use and recommend.
Happy June! Lately I’ve been cooking without an oven, which isn’t ideal, but it’s made me grateful for my Instant Pot(s), air fryer, and grill. This week’s meal plan focuses on recipes you can make with those tools. If you don’t have an air fryer, check the individual recipe posts for oven directions. I hope you enjoy these flavorful, easy-to-prepare meals.
All five dinners and the breakfast are pre-loaded into a new 7-day meal planning spreadsheet for you — just add lunches and snacks. Be sure to make a copy of the spreadsheet to edit it for your own use. If you can’t follow the plan exactly or can’t find a specific ingredient, swap what you need; the container counts adjust automatically.
If you want a full plan, I have six free complete plans you can use:
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}
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This week’s 21 Day Fix and WW meal plan
Breakfast: Healthy Air Fryer French Toast Sticks (21 Day Fix | Weight Watchers | Gluten-free | Dairy-free)
21 Day Fix: 1 YELLOW, 1 sweetener tsp (per serving) | WW Blue: 3 points (per serving) | Recipe makes 2 servings
Breakfast groceries:
- 2 slices hearty gluten-free, whole grain, or sprouted grain bread
- 1 egg
- 3 tablespoons unsweetened vanilla almond milk (or preferred milk)
- 2 teaspoons maple syrup, plus extra for dipping
- Cinnamon and pure vanilla extract
- Cooking oil spray
Monday: Healthy Coconut Shrimp with Sweet Chili Sauce (Air Fryer or Oven) served with Cauliflower Rice with Lime and Cilantro
Shrimp — 21 Day Fix: 1 RED, 1 ORANGE, 1/4 YELLOW (per serving) | WW Blue: 8 points | Recipe makes 4 servings
Cauliflower Rice — 21 Day Fix: 1 GREEN, 1/2 tsp (per serving) | WW Blue: 1 point | Recipe makes 4 servings
Monday groceries:
- 1 lb large shrimp (18–20 count)
- 1/2 cup gluten-free or whole wheat panko
- 1/2 cup unsweetened shredded coconut
- 4 teaspoons raw sugar (optional)
- 2 tablespoons gluten-free flour or whole wheat flour
- 1 egg + 1 egg white
- Salt, pepper, and cooking oil spray
- For the sweet chili sauce: garlic, fresh ginger, white wine vinegar, maple syrup or honey, coconut aminos, sambal oelek, and an arrowroot or cornstarch thickener
- For cauliflower rice: 4 cups grated cauliflower, olive oil, garlic, cilantro, lime juice, and sea salt
Tuesday: 21 Day Fix Ramen Noodle Salad
21 Day Fix: 1 1/2 GREEN, 2/3 YELLOW, 1 ORANGE, 1/3 BLUE, 1/6 PURPLE, 1 sweetener tsp (per serving) | WW Blue: 11 points | Recipe makes 6–8 servings
Tip: Add grilled chicken or shrimp for extra protein.
Tuesday groceries:
- Olive oil, sesame oil, rice vinegar
- Honey, coconut aminos or low-sodium soy sauce, grated ginger
- Brown rice ramen cakes (about 1 cup / 200 calories)
- Coleslaw mix, sliced almonds, shelled edamame, matchstick carrots, scallions
- Canned mandarin segments or diced fresh fruit
Wednesday: Caprese Chicken (One Skillet)
Instant Pot option also available: Instant Pot / Slow Cooker Caprese Chicken
21 Day Fix: 1 1/2 GREEN, 1 RED, 1/2 BLUE, 1/2 tsp (per serving) | WW Blue: 3 points | Recipe makes 4 servings
Wednesday groceries:
- Extra-virgin olive oil, olive oil spray
- 1 lb boneless skinless chicken breasts, sea salt, black pepper
- 1/4 cup balsamic vinegar, garlic, grape tomatoes, red onion
- Fresh basil, shredded mozzarella, and cooked spaghetti squash
Thursday: Krispie Air Fryer Buffalo Chicken Nuggets (oven-friendly option available)
If you prefer a non-buffalo flavor, try Krispie Baked Chicken instead.
Chicken — 21 Day Fix: 1 YELLOW, 1 RED (per serving) | WW Blue: 3 points | Sauce — 21 Day Fix: 1/4 RED, 1/4 BLUE | WW Blue sauce: 1 point
Thursday groceries:
- Boneless chicken tenders, brown rice cereal or GF panko, cayenne, paprika, garlic powder
- Egg, hot sauce (Frank’s works well), and olive oil
- For the sauce: plain Greek yogurt, hot sauce, blue cheese crumbles, optional vinegar and lemon juice
Friday: Instant Pot Asian Steak Lettuce Wraps
21 Day Fix: 1 RED, 1/2 GREEN, 1/2 tsp (per serving) | WW Blue: 6 points | Recipe makes 4–6 servings
Friday groceries:
- 1–1.5 lb flank steak (or ground beef), coconut or olive oil
- Honey, coconut aminos, tomato paste, garlic, ginger
- Gluten-free flour or arrowroot, matchstick carrots or thinly sliced red cabbage
- Cilantro, green onions, and Boston or Bibb lettuce for wraps
Each recipe includes portion guidance for 21 Day Fix containers and Weight Watchers Blue points. Use the shopping lists above to streamline your grocery trip and prepare any make-ahead components to save time during the week. Enjoy the variety and flexibility—swap proteins or sides as needed and keep meal prep simple and satisfying.