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!

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Meal Prep Tools

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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.

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

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More Meal Ideas

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Low Calorie Dinner Recipes

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Sheet Pan Dinner Ideas

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Low Calorie Soup Recipes

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