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

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.

Access all Meal Plans here.

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Meal Prep Tools

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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 <—

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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