Healthy Weekly Meal Plan (April 10-16)
A Free 7 Day Healthy Meal Plan with breakfast, lunch, and dinner recipes to fit into a low calorie diet.

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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!
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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
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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)

Photographed by Ren Fuller
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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