Healthy Weekly Meal Plan (Jan 2-8)
7 Day Healthy Meal Plan
I’m getting a slow start to meal planning and working on my healthy meal plan this week and still in recovery mode from Christmas. I wish we had an extra week of vacation!
We’re having some really easy, family friendly staples that I’m fitting into my calorie budget this week along with some healthier meals that I will have time to prep later in the week.
I get the breakfast sandwiches at Costco and my oldest daughter loves them too. She say’s they’re better than Starbucks so it’s a win for us!
Be sure to check out all the Healthy Meal Plan page for more meal planning inspiration!
Meal Prep Tools
Meal Prep Containers
Half Sheet pan
instant pot
skillet
Overnight oat jars
Monday
Breakfast
– Jimmy Dean Delights Turkey Sausage, Egg White & Cheese English Muffin Sandwiches
270 calories, 18g protein
Lunch
– Roast Beef Sandwich (Schmidt 647 Italian Bread, Light Miracle Whip, leftover sliced roast beef, Lettuce, thin sliced Sargento Cheddar Cheese)
– Fresh Raspberries
– Baby Carrots
511 calories, 51g protein
Dinner
– Hot Dogs (140 calories each) on Keto Culture Hot Dog Buns (50 calories each)
– Steamed Green Beans
Feel free to use your favorite hot dog, a low calorie turkey hot dog, vegan hot dogs, or a different source of protein entirely.
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Tuesday
Breakfast
– Overnight Oats (pictured below)
Lunch
– Roast Beef Sandwich (Schmidt 647 Italian Bread, Light Miracle Whip, leftover sliced roast beef, Lettuce, thin sliced Sargento Cheddar Cheese)
– Fresh Raspberries
– Baby Carrots
Dinner
– 4.5 oz. Seasoned Chicken Thighs
– 1 cup Steamed Broccoli
– 4 oz. Healthy Noodles (30 calories/serving, found at CostCo but this product is very similar)
– Rao’s Garlic Roasted Alfredo Sauce
Wednesday
Breakfast
– Overnight Oats (linked above)
Lunch
– 4.5 oz. Seasoned Chicken Thighs
– 1 cup Steamed Broccoli
– 4 oz. Healthy Noodles (30 calories/serving, found at CostCo but this product is very similar), gluten free pasta for the rest of the family
– Rao’s Garlic Roasted Alfredo Sauce
Dinner
– Sheet Pan Pork Chops with Roasted Potatoes
– Steamed Green Beans
Thursday
Breakfast
– Overnight Oats (linked above)
Lunch
– Sheet Pan Pork Chops with Roasted Potatoes
– Steamed Green Beans
Dinner
– Healthy Burger Bowls (pictured below)
Friday
Breakfast
– Overnight Oats (linked above)
Lunch
– Healthy Burger Bowls (linked above)
Dinner
– Ground Turkey Tacos with salsa, reduced fat cheese, lettuce, and tomatoes
Saturday
Breakfast
– Jimmy Dean Delights Turkey Sausage, Egg White & Cheese English Muffin Sandwiches
Lunch
– Turkey Taco Salad, no dressing, extra salsa
Dinner
– Skillet Chicken with Mushrooms and Herbs (Whole30)
– 4 oz. Healthy Noodles (30 calories/serving, found at CostCo but this product is very similar) , gluten free pasta for the rest of the family
Sunday
Breakfast
– Jimmy Dean Delights Turkey Sausage, Egg White & Cheese English Muffin Sandwiches
Lunch
– Turkey Sandwich (Schmidt 647 Italian Bread, Light Miracle Whip, Deli Roasted Organic Turkey Breast, Lettuce, thin sliced Sargento Cheddar Cheese)
– Sliced Cucumbers
– Baby Carrots
Dinner
– Instant Pot Baked Ziti (pictured below) using Jovial Gluten Free Pasta
– Garden Salad with low calorie Italian dressing
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
- Low Fat Cottage Cheese
More Meal Ideas
