Healthy Dinner Meal Plan Week of 1/10/2022

This healthy dinner meal plan is full of easy, crazy-good meals that’ll have you looking forward to dinner every single night! Perfect if you’re doing 21 Day Fix, WW, or just want to have some tasty meals planned out for you! Includes a printable grocery list, too!

Hey guys! I hope your new year has been off to a great start (and you haven't been sick like me and pretty much everyone else I know)! 

It's been a while since I've put out a new meal plan for you guys, but this is a great one! It's got my brand spankin' new Instant Pot Apple BBQ Chicken Sammies, some reader faves and a lunch rec. that I posted over the summer and hasn't been in a meal plan yet (I mean, that's basically new, right?). 

Hope you all have a delicious and healthy (in every single way!) week!

Anyway, this meal plan is perfect for absolutely anyone trying to eat healthier and anyone who just wants some delish dinners all planned out for them, but it also includes 21 Day Fix container counts and Weight Watchers Blue Plan (formerly Freestyle) Points! 

For my meal preppers!

Here are some great recommendations that you can make on Sunday and eat throughout the week!

• Breakfast: Clementine and Cocoa Overnight Oats {21 Day Fix}
• Snack: Healthy Dill Pickle Dip | 21 Day Fix Dill Pickle Dip with veggies and/or whole grain crackers
• Lunch: Spicy Thai Shrimp Salad  (there should also be plenty of extra bbq chicken from Monday's dinner if you want to switch it up!)

And if you want some extra help with meal prep, check out this great meal prep post! It’s got loads of great basics (like quinoa and sweet potatoes) that you can batch cook in the Instant Pot, plus some great tips on how to meal plan/prep using your Instant Pot!

And you might be wondering…

What about the weekend?

I don't add weekend meals to these meal plans because I've found that more often than not, we'll have enough leftovers to fill in the two extra days (also sometimes we'll go out to dinner for one of them) and I don't want you guys to end up buying more groceries than you can use.

Around Thursday or so, you can see what you've got left in your fridge and decide if you need anything else to round out the week. A good tip is to always have some frozen ground turkey or chicken in the freezer for last-minute taco meat that you can use to make healthy tacos, taco salad, taco meat stuffed peppers or zucchini, a quick taco soup, or some dinner nachos!   

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Want to check out previous meal plans? Click here!

And my private Facebook Group!

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Ok, let's get to this healthy meal plan!

Monday: Instant Pot Apple Barbecue Chicken Sandwiches

Meal prep tip: make extra shredded chicken for tomorrow's dinner in the Instant Pot at the same time!

Serving notes: I always serve this one with the Green Apple and Brussels Sprout Slaw plus some easy roasted veggies.

Servings: 12

21 Day Fix Container Counts per Serving: ½ Red, ¾ oil tsp, 1 ¾ sweetener teaspoon plus counts for whatever you serve these on.

Weight Watchers Personal Points: 7 pts (this is true whether or not fruits are one of your free foods) - don't forget to add points for whatever you serve these on!

Tuesday: The BEST Healthy Chicken Enchiladas

Serving notes: These are super filling, but if you want to get some extra veggies in, a side of Garlic-Cilantro Cauliflower Rice is a great addition!

Servings: 6

21 Day Fix Container Counts per Serving: 1 Red, 1 Yellow, ½ Green, ½ Blue, ½ tsp 

Wednesday: Instant Pot Beef Stew

Serving notes: Great on its own, but I love to add some good whole grain bread to sop up that delish broth!

Servings: 6

21 Day Fix Container Counts per Serving: 1 ½ Red, 1 Green

Thursday: Instant Pot Buffalo Chicken Mac and Cheese

Serving notes: A simple salad is great with this - have you tried my Olive Garden dressing knock-off yet? Highly recommend!

Servings: 4

21 Day Fix Container Counts per Serving: 1 Red, 1 ½ Yellow, 1 Blue

Friday: Honey Mustard Salmon (Air Fryer/Grill/Oven)

Serving notes: Love this one with some easy mashed sweet potatoes and my Crispy Crumb-Topped Instant Pot Green Beans and Artichokes, so good!

Servings: 6

21 Day Fix Container Counts per Serving: 1 Red, 2 teaspoon and 2 Sweetener Teaspoons

Hope you guys have an amazing week!! And if you follow along with this meal plan or make any of the recipes, I’d love to hear from you on social! Your posts, comments and photos of your meals seriously make my life!! You can find me here on my Facebook Page or find/tag me on Instagram @thefoodieandthefix 🙂

Don’t forget to save this healthy dinner meal plan to Pinterest! 

Print out this week’s meal plan grocery list below!

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📖 Recipe

Healthy Dinner Meal Plan Week of 1/10/2022 Grocery List

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Ingredients

Monday: Instant Pot Apple Barbecue Chicken Sandwiches

• 2 cups cloudy apple cider (you can also substitute Simply Apple Juice)
• 1 (6 oz) can of tomato paste
• ½ cup apple cider vinegar
• 6-8 Tbs pure maple syrup
• ¼ cup low-sodium soy sauce
• 2 teaspoon liquid smoke
• 3 lbs chicken thighs, breasts or tenders, trimmed
• 1 (32 oz) box of low-sodium chicken broth
• Seasonings - chili powder, cinnamon, cayenne, salt, pepper
• whatever you'd like to serve them on - lettuce cups, whole grain or gluten-free sandwich thins, buns, English muffins, etc
• Optional ingredients for Green Apple & Brussels Sprout Slaw:
• 3 Tbs 2% plain Greek yogurt
• 3 Tbs mayonnaise
• 1 ½ cup packed, shaved brussels sprouts (from an 8 oz bag)
• 1 large granny smith apple

Tuesday: Chicken Enchiladas

• 1 white or yellow onion
• 1 red or green bell pepper
• 3-4 cloves of garlic
• 3 ¾ cup cooked shredded chicken (rotisserie chicken works!)
• fresh cilantro
• 2 limes
• 6 whole-wheat tortillas
• small bag of shredded Monterey jack cheese (need 1 cup)
• 3 ½ Tbs whole wheat pastry flour (or regular whole wheat flour)
• Seasonings: chili powder, cumin, oregano, cinnamon, garlic powder
• raw sugar (you could also sub any other natural sweetener you have on hand)
• salt
• 1 Tbs olive oil
• tomato paste
• 1 (32 oz) box low-sodium chicken broth
• *Optional Toppings: avocado, red onion

Wednesday: Instant Pot Beef Stew

• 2 lbs beef chuck roast (pre-cubed stew meat works, too!)
• 2 lb bag of carrots
• 8 oz whole mushrooms
• 2 cups celery, cut into 1" pieces
• 1 large white onion
• ½ cup tomato juice (or canned tomato sauce)
• ½ cup tomato puree
• salt, pepper, cornstarch

Thursday: Buffalo Chicken Mac and Cheese

• 1 ½ lbs boneless, skinless chicken thighs
• 1 box dry whole wheat elbow macaroni (I love Barilla!)
• 1 cup shredded cheddar cheese
• ⅓ cup plain Greek yogurt (2%)
• ½ cup Frank's Red Hot Sauce
• ⅓ cup crumbled blue cheese (optional - you can use extra cheddar if you prefer)
• salt, pepper and garlic powder

Friday: Honey Mustard Salmon

• ¼ cup unsalted butter
• ¼ cup honey
• ¼ cup spicy brown mustard (I like to buy the store brand generic spicy brown, because it's milder than the brand name ones)
• 2 lbs raw salmon, cut into 6 equal-sized pieces if possible (thawed if from frozen)
• salt, pepper, dried dill
• (don't forget to add ingredients for any sides you might want!)