This 21 Day Fix Meal Plan highlights how adaptable chicken can be when following the 21 Day Fix, Ultimate Portion Fix, or Weight Watchers. These healthy chicken dinner ideas are mostly gluten free and include options from whole chickens cooked in the crock pot or Instant Pot to ground chicken lettuce wraps. A bonus breakfast recipe is included this week as well.
I now have over 60 weekly dinner plans on this blog, and I’m so grateful for your support. These meal plans are meant to inspire simple, healthy dinners—and I’d love to hear how you use them. Leave a comment at the bottom: do you find the plans helpful and what can I improve?
Each week I feature newer recipes as well as a few favorites from the archives so new followers can discover past gems. Two recipes in this week’s plan were recently updated with fresh photos and clarified directions. Don’t forget to try the breakfast recipe included below; it reheats well and is great for meal prep.
21 Day Fix Meal Plan – Yummy Chicken Dinners
Monday: Spice Rubbed Whole Chicken (Instant Pot/Crock Pot)
21 Day Fix: Use your RED to measure | WW Freestyle: 0 points for skinless breast meat, 1 point for 4 oz skinless dark meat
Tip #1: Prep the whole chicken on Sunday, cover tightly, and refrigerate. On Monday simply start the cooker and prepare sides while it cooks.
Tip #2: Serve with Instant Pot Loaded Cauliflower Mash or Instant Pot Ratatouille, both quick to prepare while you carve the chicken.
Note: Save some cooked chicken for Wednesday’s pizza.
Groceries:
- 1 whole chicken (4–5 lbs for a 6-quart Instant Pot; 5–7 lbs for an 8-quart Instant Pot or crock pot)
- onion
- lemon
- paprika
- cayenne
- onion powder
- thyme
- garlic powder
- salt
- chicken broth or water (for Instant Pot)
Tuesday: 21 Day Fix Chicken Pad Thai Zoodles
21 Day Fix: 1 RED, 1 1/4 GREEN, 1 ORANGE, 2 tsp (per serving) | WW Freestyle: 8 points without peanuts, 11 points with peanuts (per serving)
Groceries:
- 2 chicken breasts
- coconut oil
- eggs
- green onion
- fresh garlic
- fresh grated ginger
- matchstick carrots
- zucchini (for zoodles)
- Himalayan salt
- crushed red pepper
- lime
- honey
- coconut aminos
- chopped peanuts
- cilantro
Wednesday: 21 Day Fix Buffalo Chicken Pizza
21 Day Fix: 1 YELLOW, 1 BLUE, 1 RED, 1 TSP (per pizza) | WW Freestyle: 7 points (per pizza)
Tip: Use leftover chicken from Monday’s spice-rubbed whole chicken—about 1/2 cup per pizza.
Note: See the quiche notes below about ricotta container sizes if you’re sharing ingredients.
Groceries:
- olive oil spray
- whole grain or gluten-free wrap, tortilla, or flatbread
- butter or ghee
- diced, cooked chicken
- hot sauce
- ricotta cheese
- blue cheese
- shredded mozzarella
- diced red onion
- garlic powder
- parsley
Thursday: Healthy Chicken Lettuce Wraps (Copycat PF Chang’s)
21 Day Fix: 1 GREEN, 1 RED, 1/2 YELLOW, 1.5 TSP (per serving) | WW Freestyle: 3 points (per serving)
Groceries:
- maple syrup
- white wine vinegar
- coconut aminos
- peanut or almond butter
- sesame oil
- minced ginger
- fresh garlic
- 1 lb lean ground chicken (use 98% fat-free for WW)
- olive oil
- onion
- diced baby bella mushrooms
- water chestnuts
- green onion
- cilantro
- bib or butter lettuce leaves
- Sambal Oelek chili paste (optional)
Friday: Healthy Penne Vodka Sauce with Chicken (Gluten-free, dairy-free option)
21 Day Fix: 1 RED, 1 GREEN, 1/4–2/3 BLUE (see full recipe), 1 YELLOW (per serving) | WW Freestyle: 5 points (per serving)
Groceries:
- turkey bacon (nitrate-free)
- olive oil
- red onion
- fresh garlic
- 28-oz can crushed tomatoes
- vodka (confirm gluten-free if needed)
- 2% plain Greek yogurt or canned full-fat coconut milk (dairy-free option)
- Parmesan or dairy-free parmesan alternative
- chopped fresh basil
- dried oregano
- salt
- red pepper flakes (optional)
- 1 lb boneless chicken breasts
- gluten-free penne or zoodles
Bonus Breakfast Recipe: Crustless Zucchini Quiche (Oven/Instant Pot) [Gluten-free, Keto]
21 Day Fix: 1/2 RED, 1/3 GREEN, 1/2 BLUE, 1/2 TSP (per serving) | WW Freestyle: 5 points (per serving)
Tip #1: Make the quiche on Sunday to have breakfasts ready for the week; it reheats well.
Tip #2: Ricotta is used in both the quiche and the buffalo chicken pizza. Each pizza needs about 2 tablespoons of ricotta. If you’re making single-serving pizzas, buy the small ricotta container and reserve 2 tablespoons for Wednesday before making the quiche. For family-sized pizzas, buy a larger container—there may be leftover ricotta to use in other recipes listed below.
Quiche Groceries:
- zucchini
- onion
- part-skim ricotta
- 3 eggs
- shredded mozzarella
- butter-flavored olive oil, regular olive oil, butter, or ghee
- black pepper
- dried basil
- dried oregano
- olive oil cooking spray
Leftover ricotta? Try one of these ideas
Sweet Ricotta Cream Stuffed Strawberries | “Tiramisu” Whipped Ricotta | Pumpkin Spice Whipped Ricotta | Mix-and-Match Ricotta Bruschetta | Roasted Maple Acorn Squash with Sweet Whipped Ricotta
Looking for other weekly meal plans?
Check the Weekly Meal Plans & Grocery Lists archive on the blog for more ideas and printable grocery lists.