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

Collage image of healthy meals with text for the Healthy Weekly Meal Plan for February 20-26

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7 Day Healthy Weekly Meal Plan

So many tasty recipes this week! Lots of family favorite meals like hamburgers and (low calorie!) grilled cheese sandwiches, and delicious variations of chicken.

We’re utilizing several types of cooking gadgets this week to keep things quick and easy which is so important on busy nights.

This is definitely a weekly menu that the whole family will love and there are sure to be several recipes that will be added to the rotation on a regular basis.

Lunches are pretty basic this week. I’ve planned a few days of planned leftovers but I’ve been missing my favorite, turkey sandwiches, so those will be happening a few days this week as well!

Enjoy!

Access all Meal Plans here.

Meal Prep Tools

Air Fryer

Immersion blender

Slow Cooker

Rimmed Baking Sheet

Casserole Dish

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
– Banana

Lunch
– Low Calorie Turkey Wrap
– 1/2 cup non-fat Vanilla Greek Yogurt
– Sliced Mango or Apple

Dinner
– Spinach and Ricotta Grilled Cheese (only 327 calories/sandwich!)
– Healthy Tomato Soup (I use an immersion blender to make it smooth and creamy)

— > Get more Low Calorie Soup Recipes here <—

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Tuesday

Breakfast
– Overnight Oats (linked above)
– Fresh Berries

Lunch
– Low Calorie Turkey Wrap
– Leftover / Meal Prepped Tomato Soup (linked above)

Dinner
– 5 Ingredient Baked Ziti
– Salad with low calorie Italian Dressing

overhead shot of a serving of 5 ingredient baked ziti in a white bowl with a gold fork - one of the recipes from this week's healthy weekly meal plan — Baked Ziti from The Real Food Dietitians

Wednesday

Breakfast
– Breakfast Quesadilla

Lunch
– Leftover / Meal Prepped Baked Ziti
– Sautéed Zucchini (meal prep today for lunches today and tomorrow)

Dinner
– Fire Cracker Ground Chicken
– White Rice, Brown Rice, or Cauliflower Rice
– Steamed Broccoli

Firecracker Ground Chicken in a black bowl plated next to white rice - one of the recipes from this week's healthy weekly meal plan — Firecracker Ground Chicken from Kinda Healthy Recipes

Thursday

Breakfast
– Breakfast Quesadilla (linked above)

Lunch
– Leftover / Meal Prepped Baked Ziti
– Sautéed Zucchini (linked above)

Dinner
– Sheet Pan Garlic Butter Salmon with Green Beans and Potatoes

Sheet Pan Salmon with roasted green beans and potatoes - one of the recipes from this week's healthy weekly meal plan — Sheet Pan Salmon with Vegetables from Little Sunny Kitchen

Friday

Breakfast
– Breakfast Quesadilla (linked above)

Lunch
– Low Calorie Turkey Wrap (linked above)
– 1/2 cup non-fat Vanilla Greek Yogurt
– Sliced Mango or Apple

Dinner
– Air Fryer Burgers on Keto Burger Buns
– Baked French Fries (homemade or store-bought)

Cooked Air Fryer Burgers on a round white plate with a plates of buns next to it with a plate of lettuce, tomato, and onion on another plate - one of this week's recipes for the healthy weekly meal plan — Air Fryer Burgers from Nutrition in the Kitch

Saturday

Breakfast
– Banana Pancakes
– Sugar Free Syrup
– Fresh Berries

Lunch
– Avocado Chicken Salad (1 can chicken drained and mixed with 1/2 mashed avocado and seasoned with fresh lime juice, salt, pepper, garlic powder, and onion powder to taste) served on top of Cucumber Slices or in lettuce cups
– 2 clementines

Dinner
– Slow Cooker Tuscan Chicken
– Salad with low calorie Balsamic Dressing

a stack of banana pancakes topped with sliced bananas on a round white plate - one of the recipes from this week's healthy weekly meal plan — Banana Pancakes from Salt & Baker

Sunday

Breakfast
– Banana Pancakes (linked above)
– Sugar Free Syrup
– Fresh Berries

Lunch
– Leftover / Meal Prepped Tuscan Chicken (linked above)

Dinner
– Baked Chicken Drumsticks
– Air Fryer Asparagus

Baked Chicken Drumsticks on a rimmed sheet pan - one of the recipes from this week's healthy weekly meal plan — Baked Chicken Drumsticks from Budget Bytes

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