This Instant Pot and Airfryer meal plan provides five days of 21 Day Fix Extreme–approved dinners and a printable grocery list. It also works well for 21 Day Fix, Ultimate Portion Fix, and Weight Watchers Freestyle. This post contains affiliate links for products I recommend.
Note: This post was originally published 4/28/19 and has been updated to make meal prep easier. I also share prep tips in weekly emails. Not subscribed? Sign up via the site to receive them.
Hello!
Here’s a fresh meal plan that’s ideal for both the 21 Day Fix and 21 Day Fix Extreme programs. The Extreme plan follows the same structure as the Fix but with a slightly stricter food list—no treat swaps or alcohol—while still allowing grains and approved sweeteners. Many of the dinners below are quick to make using an Instant Pot or Airfryer, and they translate well to other portion-control programs like Ultimate Portion Fix and Weight Watchers Freestyle.
If you’ve done the Real Time workouts, you might appreciate the way Autumn progresses the moves each week—the workouts build on each other and increase in intensity, which makes this meal plan a good fit whether you’re on Fix, Extreme, or a hybrid schedule.
Instant Pot and Airfryer 21 Day Fix Meal Plan
Monday: Healthy Coconut Shrimp with Sweet Chili Sauce | Gluten-free | Air Fryer or Oven
21 Day Fix: 1 Red, 1 Orange, 1/4 Yellow (per serving) | WW Freestyle: 8 points per serving (includes dipping sauce; 6 points without)
Tip: Serve with sautéed summer squash or Instant Pot brown rice for a heartier plate.
Groceries:
- large shrimp (18–20 count)
- gluten-free or whole wheat panko
- unsweetened shredded coconut
- raw sugar (optional, for added sweetness)
- gluten-free flour or preferred substitute
- eggs
Sweet chili dipping sauce ingredients:
- fresh garlic
- fresh ginger
- white wine vinegar
- maple syrup or honey (or a mix)
- coconut aminos
- chili paste (sambal oelek)
- arrowroot, cornstarch, or gluten-free flour for thickening
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 tsp sweetener (per serving) | WW Freestyle: 11 points (per serving)
Tip: Top with grilled chicken or shrimp and remember to count your RED container if you add protein. Leftover coconut shrimp makes a great topping.
Groceries:
- shrimp or chicken for topping (optional)
- olive oil
- sesame oil
- rice vinegar or apple cider vinegar
- honey
- coconut aminos or low-sodium soy sauce
- salt
- fresh ginger (recommended)
- brown rice ramen noodle cakes
- coleslaw mix
- sliced almonds
- shelled frozen edamame
- shredded matchstick carrots
- scallions
- canned mandarin orange segments or fresh diced mandarins/mango
Wednesday: 21 Day Fix One Skillet Caprese Chicken or Instant Pot/Slow Cooker Caprese Chicken
21 Day Fix: 1 Red, 1 Green, 1/2 Blue, 1/2 tsp (per serving) | WW Freestyle: 3 points (per serving)
Tip: Serve over roasted or baked spaghetti squash for extra vegetables and volume.
Groceries:
- yellow or red onion
- fresh garlic
- boneless, skinless chicken breasts
- cherry or grape tomatoes
- balsamic vinegar
- extra virgin olive oil
- crushed red pepper (optional)
- sea salt and fresh ground pepper
- fresh basil
- shredded mozzarella cheese
- cooking oil spray
Thursday: Krispie Airfryer Buffalo Chicken Nuggets (oven-friendly option) or Krispie Baked Chicken
Nuggets: 1 Yellow, 1 Red (per serving) | WW Freestyle: 2.5 points (per serving)
Dipping sauce: 21 Day Fix: 1/4 Red, 1/4 Blue (per serving) | WW Freestyle: 1 point (per serving)
Krispie Chicken: 1 Yellow, 1 Red | WW Freestyle: 2 points (per serving)
Tip: Pair with Delicata squash fries, mashed cauliflower, or another favorite veggie side.
Groceries:
Buffalo nuggets ingredients:
- boneless chicken tenders
- brown rice cereal
- cayenne
- paprika
- garlic powder
- salt
- eggs
- hot sauce (Frank’s recommended)
- olive oil
- plain Greek yogurt (2% for FIX, fat-free for WW)
- blue cheese crumbles
- white wine vinegar and/or lemon juice (optional)
Krispie chicken ingredients:
- chicken tenders
- eggs
- brown rice cereal
- Himalayan salt
- garlic powder
- pepper
- cooking spray
Friday: Instant Pot Asian Steak Lettuce Wraps
21 Day Fix: 1 Red, 1/2 Green, 1/2 tsp (per serving) | WW Freestyle: 6 points for three wraps
Groceries:
- flank steak or lean ground beef (budget-friendly alternative)
- coconut or olive oil
- honey
- coconut aminos
- tomato paste
- sea salt
- garlic
- fresh ginger
- gluten-free flour, arrowroot, or tapioca (for thickening)
- matchstick carrots and/or thinly sliced red cabbage
- cilantro and/or green onions for garnish
- Boston or Bibb lettuce leaves
More summer recipe ideas
Explore additional Instant Pot and Airfryer recipes that pair well with portion-control plans and warm-weather menus.
Find recipes for Instant Pot summer dishes, 21 Day Fix BBQ favorites, and grilling options that suit Fix, Extreme, and Weight Watchers plans.
Airfryer inspiration
Try Airfryer French toast sticks, chicken taquitos made with the Instant Pot and Airfryer, or recipes adapted for CrispLid and Ninja Foodi appliances.
New to Instant Pot or Airfryer?
If you don’t have an Instant Pot or Airfryer yet, there are guides on why they’re useful, what to cook first, and which models and accessories might fit your needs. These resources include tips for beginners and honest opinions about favorite small appliances.
Printable grocery list
Use the grocery lists provided above by day to shop for the five dinners in this meal plan. They’re set up to make prep straightforward and to help you stay on track with portion-controlled meals all week.