A Free 7 Day Healthy Meal Plan with breakfast, lunch, and dinner recipes to fit into a low calorie diet.

7 Day Healthy Weekly Meal Plan

Since Sunday was a holiday, I didn’t plan on doing any meal prep in advance.

Instead, I’ll be making a couple of extra servings at dinner this week to meal prep for lunch the next day. It’s a really easy way to meal prep without having to do any extra work!

This week we’re taking a short break from seafood now that Lent is over. However, feel free to sub in your favorite fish dinner for one of the meat nights if you wish!

You can also omit the chicken from the Pasta Primavera if you prefer to have another vegetarian night in addition to Monday. Or you could use your favorite vegetarian/vegan protein like beans, tofu, or another plant-based alternative.

To keep the chicken quesadillas low calorie, use reduced fat cheese, fat free refried beans, and low calorie tortillas. You can go heavy on the salsa and lettuce since they’re so low in calories!

Enjoy!

Access all Meal Plans here.

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Meal Prep Tools

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Muffin tin

cast iron Skillet

9×13 baking Dish

Air fryer

Meal prep containers

Shop all my favorite Kitchen Tools on my Amazon Store.

Monday

Breakfast 
– Healthy Blueberry Muffins
– 1/2 cup nonfat Vanilla Greek Yogurt

Lunch 
– Leftover / Meal Prepped Lamb from Sunday dinner 
– Leftover / Meal Prepped Grilled Asparagus + Roasted Potatoes

Dinner
– Baked Eggplant Rollatini
– Salad with Low Calorie Dressing

— > Get more Low Calorie Dinner Recipes here <—

Tuesday

Breakfast 
– Healthy Blueberry Muffins (linked above)
– 1/2 cup nonfat Vanilla Greek Yogurt

Lunch 
– Leftover / Meal Prepped Baked Eggplant Rollatini 
– Salad with low calorie dressing

Dinner
– Mini Chicken Quesadillas
– Sliced Avocado, Pico de Gallo, Salsa, Shredded Lettuce (optional)

Wednesday

Breakfast 
– Healthy Blueberry Muffins (linked above)
– 1/2 cup nonfat Vanilla Greek Yogurt

Lunch 
– Leftover / Meal Prepped Mini Chicken Quesadillas

Dinner
– Chicken Pasta Primavera

Thursday

Breakfast 
– Healthy Blueberry Muffins (linked above)
– 1/2 cup nonfat Vanilla Greek Yogurt

Lunch 
– Leftover / Meal Prepped Chicken Pasta Primavera 

Dinner
– Air Fryer Steak Bites
– Healthy Mashed Sweet Potatoes
– Steamed Green Beans

Friday

Breakfast 
– Healthy Blueberry Muffins (linked above)
– 1/2 cup nonfat Vanilla Greek Yogurt

Lunch 
– Leftover / Meal Prepped Steak Bites with Mashed Sweet Potatoes and Green Beans

Dinner
– Cheesesteak Chicken Skillet
– Salad with low calorie dressing
– Keto Roll, optional

Saturday

Breakfast 
– Healthy Blueberry Muffins (linked above)
– 1/2 cup nonfat Vanilla Greek Yogurt

Lunch 
– Leftover / Meal Prepped Chicken Cheesesteak Skillet

Dinner
– Hot Honey Chicken Bowls

Sunday

Breakfast 
– Pesto Eggs
– Sourdough Toast

Lunch 
– Leftover / Meal Prepped Hot Honey Chicken Bowls

Dinner
– Baked Pork Tenderloin
– Roasted Broccoli
– Baked Sweet Potatoes (or Russet Potatoes)

Healthy Snacks

I prefer grab-and-go snacks and have plenty on hand for busy afternoons. I don’t like to prep a ton of snacks ahead of time because sometimes, I’m just not hungry for a snack.

This is what I like to have on hand:

• Dannon Light & Fit Non-Fat Vanilla Greek Yogurt (80 calories and 12g protein)
• Fresh Berries (strawberries, blueberries, raspberries, and blackberries
• Clementines or Seedless Mandarin Oranges
• Bananas
• Snack Size Bags of LesserEvil Himalayan Pink Salt Organic Popcorn (100 calories/bag)
• Protein Shakes – I add half of a shake to my afternoon coffee in place of any milk or sugar. My favorite is Fairlife Salted Caramel. 
• Baby Carrots
• Celery Sticks
• Mini Cucumbers
• Mini Sweet Peppers
• Sugar Snap Peas
• Hummus
• Low Fat Cottage Cheese
• Lightly Salted Mixed Nuts

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