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

collage image of 4 meals with text for Pinterest for the healthy weekly meal plan

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7 Day Healthy Weekly Meal Plan

This week we’re making chicken a few different ways and taking advantage of some of the nice spring weather and grilling.

When grilling chicken, always make extra! That way we always have extra for lunches or to throw on a salad.

You can eat leftover grilled chicken warm or cold so it’s a great option to have on hand, especially for busy days/nights. I see you sports moms!

I also love making meatballs for meal prep. It’s a really simple and delicious way to maximize your protein intake.

Plus, they reheat so well without getting over-cooked. You can also easily double meatball recipes and freeze them for a later time.

Access all Meal Plans here.

Meal Prep Tools

slow cooker

half sheet pans

casserole dish

Glass storage Containers

skillet

Shop all my favorite Kitchen Tools on my Amazon Store.

image of a healthy meal with a white overlay and text that says healthy weekly meal plan

Monday

Breakfast
– Overnight Oats
– 1/2 banana

Lunch
– Honey Garlic Crockpot Meatballs
– Steamed Broccoli

Dinner
– Crispy Sheet Pan Gnocchi and Veggies

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Tuesday

Breakfast
– Overnight Oats (linked above)
– 1/2 banana

Lunch
– Honey Garlic Crockpot Meatballs (linked above)
– Steamed Broccoli

Dinner
– Fish Taco Bowls

Fish Taco Bowls prepared in a white bowl with a gold fork - one of the low calorie dinner recipes for this week's healthy weekly meal plan — Fish Taco Bowls from Dishing Out Health

Wednesday

Breakfast
– Overnight Oats (linked above)
– Fresh Berries

Lunch
– Honey Garlic Crockpot Meatballs (linked above)
– Steamed Broccoli

Dinner
– Jalapeño Buffalo Chicken Casserole

overhead shot of Jalapeño Buffalo Chicken Casserole in a white bowl - one of the recipes for this week's healthy weekly meal plan — Jalapeño Buffalo Chicken Casserole from Whole Kitchen Sink

Thursday

Breakfast
– Overnight Oats (linked above)
– Fresh Berries

Lunch
– Honey Garlic Crockpot Meatballs (linked above)
– Steamed Broccoli

Dinner
– Grilled Chicken Salad

Overhead shot of Grilled Chicken Salad in a white bowl - one of the low calorie dinner recipes from this week's healthy weekly meal plan — Grilled Chicken Salad from Fit Foodie Finds

Friday

Breakfast
– Healthy Breakfast Sandwich

Lunch
– Leftover / Meal Prepped Jalapeño Buffalo Chicken Casserole

Dinner
– Cheeseburger Bites
– Sweet Potato Fries

a hand is dipping a cheeseburger bite in a bowl of ketchup - cheeseburger bites are one of the recipes from this week's healthy weekly meal plan — Cheeseburger Bites from Kinda Healthy Recipes

Saturday

Breakfast
– Healthy Breakfast Sandwich (linked above)

Lunch
– Leftover / Meal Prepped Cheeseburger Bites
– Clementines

Dinner
– Grilled Bruschetta Chicken
– Shirataki Noodles

Grilled Bruschetta Chicken on a white plate topped with mozzarella cheese, fresh basil, chopped tomatoes, and balsamic - one of the recipes from this week's healthy weekly meal plan — Grilled Chicken Bruschetta from Creme de la Crumb

Sunday

Breakfast
– Healthy Breakfast Sandwich (linked above)

Lunch
– Leftover / Meal Prepped Grilled Bruschetta Chicken
– Salad with low calorie balsamic dressing

Dinner
– Beef Vindaloo
– Cauliflower Rice

Close up of Beef Vindaloo in a white bowl with a gold serving spoon garnished with fresh green herbs - one of the recipes for this week's healthy weekly meal plan — Beef Vindaloo from Easy Healthy Recipes

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