Lately, I’ve been sharing a lot of lists for 21 Day Fix meal plans with you. I find that having everything laid out ahead of time makes the week run so much smoother.
I know that I can eat healthy all week if I do my meal planning and prepping all at once. I usually take care of this task on a Sunday morning; and then I know that I will have a full week of snacks, lunches, and dinners all ready to go!
I usually prep *most* of my meals and all of my snacks on Sundays, but I had a request to create a meal plan idea list that gave options for everything one would prep for the week in one day–meals, snacks, etc!
If you have a busy schedule and have avoided the 21 Day Fix plan because of the container counts and tracking aspects, I’d highly suggest you use these meal prep ideas and give it a go.
21 Day Fix Meal Prep Recipes:
To make these meal prep recipes work properly all you have to do is write down the ingredients and make a grocery list. Choose three recipes each for dinner, lunch, and snacks. Once they are prepped and portioned you can grab and go at will!
There’s nothing easier than having a fridge full of options that are already prepped and ready to eat. I spend so much less time on a daily basis (and have far fewer plan mishaps) when I spend a few hours on Sunday prepping delicious recipes like these to eat all week long.
Meal Prep Ideas: Snacks
This is a big one. If I don’t have 21 Day Fix snacks ready to go, I can end up off the rails real quick. These are three “easy to prep” snacks that will hold up in the fridge all week long. You can grab and go without any fuss!
Hard Boiled Eggs I make hard boiled eggs once a week in the Instant Pot. It takes five minutes and then I’m ready to go for the whole week. Deviled eggs make a great snack option that you can easily whip up with some of your hard boiled eggs! I use this recipe minus the anchovies ;)
Oatmeal Peanut Butter Protein Balls These are hands down our favorite snacks to prep–and honestly, we end up having them as dessert more than snacks!
Veggie Sticks with Hummus Veggie sticks with hummus is a delicious treat. You can make one batch of hummus to use for the whole week. Just bag your measured out veggies ahead of time, perfect for a meal prep meal plan.
Banana Oatmeal Chocolate Chip Cookies I make these “treats” to help me stay on track and not ruin my eating with sweets! They’re delicious, and you can make super small bite sized ones or normal size cookies for the family. I always have to keep my kids from eating them all!
Meal Prep Ideas for Lunches
Lunches need to be able to travel with me on occasion. I’m usually running around, checking things off my to do list, and I can’t stop and grab fast food for lunch without feeling “blah” the rest of the day. These 21 Day Fix Meal Prep lunch recipes will help you make smart choices all day long.
Jar Salads Jar salads are the perfect combination of meal prep and convenience. They can be eaten on the go or dumped out into a bowl at home. They’re so easy to build and you can keep them in the fridge all week long because the dressing and protein are on the bottom! These jars work great to make and store your salads.
21 Day Fix New England Clam Chowder Another great idea for meal prep meal plan lunches is soup! This 21 Day Fix approved New England Clam Chowder is perfect for lunch. Make one batch on Sunday night and portion it into mason jars or travel containers and you are all set for the whole week.
Coconut Overnight Oats This recipe will also double as an easy breakfast option for those of you who might struggle to find something quick and easy in the morning. Prep a whole batch for the week and you can grab them for breakfast or lunch on the go.
Chicken Gyro Bowls are an awesome 21 Day Fix meal prep recipe because they’re quick to make and last well in the fridge during the week. You can separate the ingredients in your meal prep containers or just put them all together at once!
Healthy Crack Chicken This is one of my favorite things to do to chicken breast! When it comes to weight loss chicken breasts are a big part of our meals plans, right? But they get old and boring so quickly. This healthy crack chicken recipe is a great way to mix things up. Can be used as a dip for fresh veggies or as a filling for a sandwich or wrap.
Tuna Casserole I love making a casserole that can be portioned out and taken for lunches throughout the week. Lunches while trying to lose weight don’t have to be all salads and tuna pouches. You can enjoy this tuna casserole as part of your healthy eating plan (plus it’s an easy dinner so you can totally double the recipe and have enough for lunches after)!
Carne Asada Burrito Bowls We love making burrito bowls. It’s all the great flavors of a burrito without the added calories and fat. These are so easy when you are working with any kind of portion control lyceum or color coded containers! Just fill up your containers and then dump them onto your burrito bowl so you know exactly what to track.
Meal Prep Recipes for Dinner
When you are ready to prep dinners it’s important to remember that the recipe needs to be able to hold up in the fridge for the entire week. I use my Instant Pot to cook a whole chicken, sweet potatoes, and other staples in my weekly routine. If you are just starting out or need some inspiration these three recipes will be a quick and easy solution.
Instant Pot Goulash This goulash will hold up in the fridge for a week with no problem. Plus, it’s super easy to portion out in advance! Even if you don’t have an Instant Pot, you can still make this :)
Lemon Garlic Sheet Pan Chicken You can’t go wrong with this delicious sheet pan chicken recipe. Make a whole batch (or two if you want to use some in your jar salads) and you will have delicious meal options for the whole week!
Turkey Quinoa Taco Bake If you are looking for something totally delicious and easy to prep, this turkey quinoa taco bake is the answer. Quinoa is a hearty grain and it will hold up well for meal prep purposes!
Healthy Homemade Hamburger Helper This is a family favorite! Homemade hamburger helper is much cleaner than the processed varieties you can get at the store and thanks to the Instant Pot it’s just as easy!
Crockpot Mississippi Pot Roast A classically delicious pot roast recipe that is so simple. Everything goes into the Crockpot and then all the hard work is done! You can serve this by itself, with some brown rice, or next to some steamed veggies. It’s also great for leftovers throughout the week.
Cajun Chicken Alfredo One of my favorites is this cajun chicken Alfredo. Sometimes I need an indulgent dinner after a long day…this healthy chicken alfredo is the perfect answer!
Mini Meatloaves in Egg Bite Molds Those egg bites we use for Copycat Starbucks Egg Bites? They’re SO versatile. You can use them or anything! These mini meatloaves are perfectly portioned and easy to make in the instant Pot thanks to the molds.
Meal Prep Breakfast Ideas
Initially I was going to leave out breakfast ideas because I normally grab a piece of fruit or make I make a batch of mini frittatas in the Instant Pot and reheat them all week long. But if you like something a little different for breakfast these items will prep well for the week.
Gluten Free French Toast Cups These little muffin sized french toast cups are easy to make a batch and perfect for breakfast on the go.
Shakeology Options | Chocolate | Vanilla | Cafe Latte In the past I’ve rounded up all kinds of ways you can use the different flavors of Shakeology. There are some seriously tasty shake options that you can incorporate into your breakfast routine for the week. Just pick your favorite (or on hand) flavor above.
Sausage & Zucchini Breakfast Casserole Having a hot breakfast that is ready in a few minutes and perfect for heating up throughout the week is a lifesaver on those busy mornings! I love that this breakfast casserole is hiding so many veggies!
Chorizo and Eggs Casserole Chorizo is actually really easy to make and once you have that figured out it’s addicting to add it to all kinds of recipes. This chorizo and eggs casserole is a great way to add a little spice to your morning routine.
Copycat Starbucks Egg White Egg Bites Usually make a stop at Starbucks for some egg white bites? You don’t have to do that anymore! Now you can make them at home with this quick and easy recipe. Save yourself some time and money.
Breakfast Fried Rice Who doesn’t love some fried rice?! It’s one of those takeout options that just sneaks up on me in the cravings department. This is a breakfast fried rice that is full of protein, veggies, and is a delicious start to the day. It’s filling, easy to prep, and perfect for meal planning.