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 April 3-9

This post contains some affiliate links, which means that we make a small commission off items you purchase at no additional cost to you.

7 Day Healthy Weekly Meal Plan

Sunday Meal Prep includes a simple skillet meal for lunches Monday-Thursday. We’re also making colored Easter Eggs so I’ll count those as meal prepped hard boiled eggs for the week.

The Sheet Pan Pancakes can also be prepped on Sunday. But you could also make them Monday morning too – whichever day works best for you!

I’m also trying out a new-to-me recipe, Instant Pot Peas. How to cook frozen peas in an Instant Pot is a great time saver for meal prepping if you’re already using your oven/air fryer/microwave. I love that they stay nice and vibrant with this method!

Easter is usually a day full of candy and sweets. This year, I’m choosing to do something a little different.

We’ll have a nice, filling brunch in the late morning. Lunch will just be snacks if we’re even hungry – sliced fresh vegetables with hummus and a hard boiled egg or two to use up those dyed Easter eggs!

Dinner is a really simple, yet deliciously elevated meal of grilled lamb chops, grilled vegetables, and roasted potatoes. You can still do exquisite without going over the top with calories/fat/sugar!

Enjoy!

Access all Meal Plans here.

Meal Prep Tools

Air fryer

Sheet Pan

cast iron skillet

Pie Dish

stasher bags

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
– Sheet Pan Pancakes
– Sugar Free Syrup

Lunch
– Chicken and Vegetables Skillet
– 1/2 cup nonfat Vanilla Greek Yogurt

Dinner
– Spinach Ricotta Pasta
– Salad with low calorie dressing

— > Get more Low Calorie Dinner Recipes here <—

LOVE THESE LOW CALORIE DINNER IDEAS?

Join the Low Calorie Recipes and Meal Prep group on Facebook!

join the group

Tuesday

Breakfast
– Sheet Pan Pancakes (linked above)
– Sugar Free Syrup

Lunch
– Chicken and Vegetables Skillet (linked above)
– 1/2 cup nonfat Vanilla Greek Yogurt

Dinner
– Ground Beef Tacos

overhead shot of ground beef tacos in tortillas lined up - one of the recipes for this week's healthy weekly meal plan — Ground Beef Tacos from Feel Good Foodie

Wednesday

Breakfast
– Sheet Pan Pancakes (linked above)
– Sugar Free Syrup

Lunch
– Chicken and Vegetables Skillet (linked above)
– 1/2 cup nonfat Vanilla Greek Yogurt

Dinner
– Greek Chicken Bowls

Keto Greek Chicken Bowls in a blue bowl - one of the recipes for this week's healthy meal plan — Greek Chicken Bowls from Cooked & Loved

Thursday

Breakfast
– Sheet Pan Pancakes (linked above)
– Sugar Free Syrup

Lunch
– Chicken and Vegetables Skillet (linked above)
– 1/2 cup nonfat Vanilla Greek Yogurt

Dinner
– Honey Mustard Air Fryer Pork Chops
– Honey Roasted Carrots
– Instant Pot Peas (linked above)

Honey Mustard Air Fryer Pork Chops ona plate with salad greens - one of the recipes for this week's healthy weekly meal plan — Honey Mustard Air Fryer Pork Chops from SkinnyTaste

Friday

Breakfast
– Overnight Oats
– Sliced Strawberries + 1/2 Banana

Lunch
– High Protein Egg Salad on Low Calorie Bread
– 2 Clementines
– Fresh Blueberries

Dinner
– Baked Teriyaki Salmon
– Steamed Broccoli
– Cilantro Lime Rice

Air Fryer Honey Garlic Salmon in a white bowl with white rice and broccoli - one of the recipes from this week's healthy weekly meal plan — Baked Teriyaki Salmon from Eat with Clarity

Saturday

Breakfast
– Overnight Oats (linked above)
– Sliced Strawberries + 1/2 Banana

Lunch
– High Protein Egg Salad on Low Calorie Bread (linked above)
– 2 Clementines
– Fresh Blueberries

Dinner
– Balsamic Chicken
– Air Fryer Brussels Sprouts
– Salad with low calorie dressing

Balsamic Chicken on a round white plate with white rice and steamed green beans - one of the recipes for this week's healthy weekly meal plan — Balsamic Chicken from Sweet Peas and Saffron

Sunday

Breakfast
– Crustless Quiche
– Keto Scones
– Fresh Berries

Lunch
– Sliced Veggies
– Hummus
– 2 Hard Boiled Eggs

Dinner
– Grilled Lamb Chops
– Garlic Roasted Potatoes
– Grilled Asparagus

Grilled Lamb Chops on a white plate with greens and lemon wedges - one of the recipes for this week's healthy weekly meal plan — Garlic Herb Lamb Chops from The Wooden Skillet

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