Healthy Weekly Meal Plan (February 6-12)
A 7 Day Healthy Meal Plan with breakfast, lunch, and dinner recipes to fit into a low calorie diet.

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7 Day Healthy Weekly Meal Plan
Lot’s of great meals are on the menu for this week’s Healthy Meal Plan!
I always make enough of Sunday’s dinner to meal prep lunch on Monday. My weekends are so busy I don’t usually have time to spend an afternoon in the kitchen prepping meals for the week.
I like to save that for Monday since I work from home. However, I’m prepping a simple breakfast casserole on Sunday evening while dinner is cooking to eat throughout the week for breakfast.
On Monday, I’m meal prepping the chicken tenders, mashed cauliflower, and air fryer green beans to have Tuesday-Friday for lunches. It’ll be a nice heat-and-eat kind of week!
I’m also craving salads this week. There’s something about the dead of winter when it’s really cold that makes me just want some really fresh produce. Maybe subconsciously it makes me feel like we’re one day closer to summer!
Also, Sunday is the Super Bowl so I’m going a little lighter on breakfast and lunch so I can have plenty of room for some game day snacks and dessert!
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Monday
Breakfast
– Chicken Sausage Hash Brown Breakfast Casserole made with fat-free milk and reduced-fat cheese
– Fresh Berries
Lunch
– Leftover/Meal Prepped White Chicken Chili from Sunday
Dinner
– Spaghetti Squash Parmesan (vegetarian)
– Salad with low calorie dressing
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Tuesday
Breakfast
– Chicken Sausage Hash Brown Breakfast Casserole (linked above)
– Fresh Berries
Lunch
– Air Fryer Chicken Tenders
– Air Fryer Green Beans
– Mashed Cauliflower
Dinner
– Ground Turkey Tacos

Wednesday
Breakfast
– Chicken Sausage Hash Brown Breakfast Casserole (linked above)
– Fresh Berries
Lunch
– Air Fryer Chicken Tenders (linked above)
– Air Fryer Green Beans
– Mashed Cauliflower
Dinner
– Maple Salmon
– Cauliflower Rice, Brown Rice, or White Rice
– Steamed Broccoli

Thursday
Breakfast
– Chicken Sausage Hash Brown Breakfast Casserole (linked above)
– Fresh Berries
Lunch
– Air Fryer Chicken Tenders (linked above)
– Air Fryer Green Beans
– Mashed Cauliflower
Dinner
– Slow Cooker Chicken Wild Rice Soup
– 1 oz. Sourdough Bread (optional)

Friday
Breakfast
– Chicken Sausage Hash Brown Breakfast Casserole (linked above)
– Fresh Berries
Lunch
– Air Fryer Chicken Tenders (linked above)
– Air Fryer Green Beans
– Mashed Cauliflower
Dinner
– American Chop Suey (aka American Goulash)
– Salad with low calorie dressing

Saturday
Breakfast
– Protein Waffles with low calorie syrup
– Fresh Berries
Lunch
– Leftover/Meal Prepped American Chop Suey (linked above)
Dinner
– Leftover / Meal Prepped Slow Cooker Chicken Wild Rice Soup (linked above)
– 1 oz. Sourdough Bread (optional)

Sunday
Breakfast
– Pumpkin Smoothie
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
– Cheesesteak Skillet
– Baked Potatoes

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