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

collage image of four meals for the Healthy Weekly Meal Plan with text for Pinterest

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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!

Meal Prep Tools

Air Fryer

Skillet

Slow Cooker

Food storage

half sheet pan

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
– 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

Ground Turkey Tacos on a white plate ready to be served — Ground Turkey Tacos from Salt & Lavender

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

overhead shot of Maple Salmon on a white plate with steamed broccoli and brown rice — Maple Salmon from Joy Food Sunshine

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)

overhead shot of Slow Cooker Chicken Wild Rice Soup in a white bowl garnished with chopped fresh parsley for the healthy weekly meal plan of February 6-12 — Chicken Wild Rice Soup from The Real Food Dietitians

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

American Chop Suey in a white bowl with a white handled fork is on the healthy weekly meal plan for February 6-12 — American Chop Suey from Healthy Seasonal Recipes

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)

overhead shot of protein waffles on a large white platter with fresh berries, sliced bananas, and a small white jug of maple syrup for the healthy weekly meal plan of February 6-12 — Protein Waffles from Food Faith Fitness

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

Overhead shot of prepared Philly Cheesesteak Skillet in a large black skillet with sliver handle - a recipe from the healthy weekly meal plan for February 6-12 — Cheesesteak Skillet from Eat the Gains

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