Healthy Weekly Meal Plan (April 17-23)
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
This week we’re bringing back Friday night Pizza Night!
My family loves to end the week with pizza and I love that there’s a low calorie option available for me.
I mean, we all need a pizza night every now and again, amiright?!
Sunday I’m making a big batch of soup. Make it once and eat it half the week for lunch!
I’ll be using Jovial Gluten Free Orzo in the soup, which I get on Amazon or Thrive Market. To save a little time, I’ll also be using Rotisserie Chicken instead of chicken breast.
I love the Rotisserie Chicken from Costco because it’s super budget friendly – only $5! and all the work is already done for me. You can even buy the meal already pulled, though it’s much pricier that way.
Meal Prep Tools
Dutch oven
Pizza pan
Half sheet pans
Cast iron skillet
air fryer
Shop all my favorite Kitchen Tools on my Amazon Store.
Monday
Breakfast
– Peanut Butter Banana Oatmeal Bars
– 1/2 cup nonfat Vanilla Greek Yogurt
Lunch
– Lemon Chicken Orzo Soup
– Low Calorie Turkey Wrap
Dinner
– Plant Based Burgers on Keto Buns (Impossible, Beyond Burger, etc) with lettuce and tomato slices
– Air Fryer Potato Wedges
— > Get more Low Calorie Dinner Recipes here <—
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Tuesday
Breakfast
– Peanut Butter Banana Oatmeal Bars (linked above)
– 1/2 cup nonfat Vanilla Greek Yogurt
Lunch
– Lemon Chicken Orzo Soup (linked above)
– Low Calorie Turkey Wrap (linked above)
Dinner
– Sheet Pan Steak and Veggies (you can easily reduce the butter to cut back on calories)
Wednesday
Breakfast
– Peanut Butter Banana Oatmeal Bars (linked above)
– 1/2 cup nonfat Vanilla Greek Yogurt
Lunch
– Lemon Chicken Orzo Soup (linked above)
– Low Calorie Turkey Wrap (linked above)
Dinner
– Lightened Up Hamburger Helper
– Salad with Low Calorie Dressing
Thursday
Breakfast
– Peanut Butter Banana Oatmeal Bars (linked above)
– 1/2 cup nonfat Vanilla Greek Yogurt
Lunch
– Lemon Chicken Orzo Soup (linked above)
– Low Calorie Turkey Wrap (linked above)
Dinner
– Sheet Pan Zucchini Chicken Enchiladas
Friday
Breakfast
– Peanut Butter Banana Oatmeal Bars (linked above)
– 1/2 cup nonfat Vanilla Greek Yogurt
Lunch
– Leftover / Meal Prepped Zucchini Chicken Enchiladas
Dinner
– Low Calorie Pizza
– Salad with low calorie dressing
Saturday
Breakfast
– Peanut Butter Banana Oatmeal Bars (linked above)
– 1/2 cup nonfat Vanilla Greek Yogurt
Lunch
– Leftover / Meal Prepped Zucchini Chicken Enchiladas
Dinner
– Air Fryer Parmesan Crusted Chicken
– Blanched Green Beans
Sunday
Breakfast
– Low Calorie Cinnamon Baked Donuts
– Soft Scrambled Eggs
Lunch
– Low Calorie Turkey Wrap (linked above)
– 2 Clementines and Fresh Berries
Dinner
– Apricot Balsamic Pork Chops
– Roasted Asparagus
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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