Healthy Weekly Meal Plan (February 13-19)

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

collage image of 4 meals for the healthy weekly meal plan for February 13-19

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

There are lots of veggies in this week’s meal plan! It’ll be easy to get our 5-a-day this week.

Valentine’s Day is Tuesday this week! We’re not planning on going out so we’re making a delicious, healthy meal at home and splurging on an ingredient we don’t have often.

I’m prepping the Jennifer Aniston Salad mid-week for lunches. The recipe I’m using serves 6 and my husband and I will each be eating it for 3 days.

Use quinoa in place of the Bulgar Wheat if you want to make it gluten free and have a little more protein.

Access all Meal Plans here.

Meal Prep Tools

Instant Pot

Skillet

slow cooker

Half sheet pan

muffin tin

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
– Fresh Berries

Lunch
– Low Calorie Pizza Bagel
– Honeycrisp Apple Slices
– Baby Carrots

Dinner
– One Pot Cheesy Mexican Lentils, Black Beans, and Rice
– Sliced Avocado
– Diced Tomato

— > Get more Low Calorie Soup Recipes here <—

LOVE THESE LOW CALORIE DINNER IDEAS?

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

join the group

Tuesday

Breakfast
– Overnight Oats (linked above)
– Fresh Berries

Lunch
– Leftover / Meal Prepped One Pot Cheesy Mexican Lentils, Black Beans, and Rice
– Sliced Avocado
– Diced Tomato

Dinner
– Seared Scallops (for two)
– Chopped Wedge Salad
– Chocolate Mug Cake for dessert

close up of seared scallops in a cast iron pan for this week's healthy weekly meal plan — Seared Scallops from Fifteen Spatulas

Wednesday

Breakfast
– Applesauce Muffins
– 1/2 cup non-fat Vanilla Greek Yogurt

Lunch
– Jennifer Aniston Salad

Dinner
– High Protein Spicy Rigatoni (I’ll be using Jovial Gluten Free Penne instead)
– Garden Salad with low calorie dressing

Jennifer Aniston Salad in a large white bowl with a gold fork, a recipe from the healthy weekly meal plan for February 13-19 — Jennifer Aniston Salad from Eating Bird Food

Thursday

Breakfast
– Applesauce Muffins (linked above)
– 1/2 cup non-fat Vanilla Greek Yogurt

Lunch
– Jennifer Aniston Salad (linked above)

Dinner
– Everything Bagel Chicken with Roasted Veggies (sheet pan meal)

— > Get more Low Calorie Sheet Pan Dinner Recipes here <—

Everything Bagel Chicken Tenders with roasted potatoes and broccoli on a white serving platter, a sheet pan dinner recipe that's one of this week's healthy weekly meal plan recipes — Everything Bagel Chicken with Vegetables from What Molly Made

Friday

Breakfast
– Applesauce Muffins (linked above)
– 1/2 cup non-fat Vanilla Greek Yogurt

Lunch
– Jennifer Aniston Salad (linked above)

Dinner
– Instant Pot Beef & Broccoli
– White Rice, Brown Rice, or Cauliflower Rice

Instant Pot Beef and Broccoli plated with white rice on a large round white plate - one of the meals from this week's healthy weekly meal plan — Instant Pot Beef and Broccoli from Feel Good Foodie

Saturday

Breakfast
– Protein Pancakes
– Sugar Free Maple Syrup
– 1 Large Egg, scrambled

Lunch
– Chicken Club Lettuce Wrap Sandwich
– 2 Clementines

Dinner
– Slow Cooker Beef Stew
– 1 oz. Sourdough Bread

servings of slow cooker beef stew in two white bowls with a plate of sliced baguette on the side - one of the recipes for this week's healthy weekly meal plan — Slow Cooker Beef Stew from Ambitious Kitchen

Sunday

Breakfast
– Protein Pancakes (linked above)
– Sugar Free Maple Syrup
– 1 Large Egg, scrambled

Lunch
– Chicken Club Lettuce Wrap Sandwich (linked above)
– 2 Clementines

Dinner
– Chicken Parmesan with Zoodles (or sub pasta/veggie of choice)

Baked Chicken Parmesan over Zoodles in a white bowl - one of the recipes for this week's healthy weekly meal plan — Healthy Chicken Parmesan with Zoodles from Pinch of Yum

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