Healthy Weekly Meal Plan (August 7-13)

This is 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

We’re still enjoying all the fresh summer produce like zucchini, peaches, peppers, peas, and so much more.

I pick up a lot of our produce for the week at the Farmer’s Market on the weekend but it’s often on sale

I’m going to use ground turkey for the unstuffed peppers but you could use ground chicken or beef as the recipe calls for. I’ll also be using part skim mozzarella and reducing the amount of cheese to cut a few calories.

The Southwest Pasta Salad recipe is NEW on the blog – be sure to check it out and pin it for later. It’s delicious!

It serves 8 so we’ll have it as a side dish for dinner on Wednesday and there will be enough to have leftovers for lunch through the weekend. I’ll also be doubling the Air Fryer Chicken Tenders so that I’ll have enough to prep with the pasta salad for lunches as well.

If you don’t want chicken with the meal prepped pasta salad, you could make extra Chipotle Steak and prep that with the pasta instead (or mix and match!).

Enjoy!

Access all Meal Plans here.

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Meal Prep Tools

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cast iron skillet

baking dish

air fryer

meal prep containers

half sheet pan

Shop all my favorite Kitchen Tools on my Amazon Store.

Monday

Breakfast 
– Egg White Frittata
– Low Calorie English Muffin

Lunch 
– Low Calorie Pizza Bagels
– Cucumber, Celery, and Carrot Sticks

Dinner
– Quinoa Stuffed Zucchini
– Salad with low calorie dressing

— > Get more Low Calorie Dinner Recipes here <—

Tuesday

Breakfast 
– Egg White Frittata (linked above)
– Low Calorie English Muffin

Lunch 
– Leftover / Meal Prepped Quinoa Stuffed Zucchini
– Salad with low calorie dressing

Dinner
– Copycat Chipotle Steak Bowl

Wednesday

Breakfast 
– Egg White Frittata (linked above)
– Low Calorie English Muffin

Lunch 
– Leftover / Meal Prepped Quinoa Stuffed Zucchini
– Salad with low calorie dressing

Dinner
– Air Fryer Chicken Tenders
– Southwest Pasta Salad

Thursday

Breakfast 
– Egg White Frittata (linked above)
– Low Calorie English Muffin

Lunch 
– Leftover / Meal Prepped Air Fryer Chicken with Southwest Pasta Salad

Dinner
– Grilled Salmon with Mango Salsa
– Roasted Cauliflower Rice

Friday

Breakfast 
– Brownie Baked Oatmeal
– 1/2 cup Greek Yogurt

Lunch 
– Leftover / Meal Prepped Air Fryer Chicken with Southwest Pasta Salad

Dinner
– Deconstructed Stuffed Peppers

Saturday

Breakfast 
– Brownie Baked Oatmeal (linked above)
– 1/2 cup Greek Yogurt

Lunch 
– Leftover / Meal Prepped Air Fryer Chicken with Southwest Pasta Salad

Dinner
– Peach Brussels Sprouts Crunch Salad
– Simple Grilled Chicken Breast

Sunday

Breakfast 
– Brownie Baked Oatmeal (linked above)
– 1/2 cup Greek Yogurt

Lunch 
– Leftover / Meal Prepped Air Fryer Chicken with Southwest Pasta Salad

Dinner
– Teriyaki Shrimp Stir Fry

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 – try this Viral TikTok Cottage Cheese Queso or Edible Protein Cookie Dough!
• Lightly Salted Mixed Nuts

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