Healthy Weekly Meal Plan (January 16-22)

collage image of 4 meals that are part of the Healthy Weekly Meal Plan

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7 Day Healthy Weekly Meal Plan

There are several recipes this week where I’m making something once and then meal prepping leftovers for the rest of the week.

It saves so much time with a ~~busy~~ hectic schedule!

I’m making the Apricot Tofu, cauliflower rice, and steamed green beans Monday morning. I’ll eat it for lunch after I make it and then portion out the other three servings in meal prep containers to have for lunch through Thursday.

For the Chicken Pot Pie Casserole, I’ll be using Rotisserie Chicken (another timesaver from Costco). I’ll also be using Cup4Cup gluten free flour for the biscuit topping and this Nightshade Free Gluten Free Flour blend for the filling.

Meal Prep Tools

Dutch Oven

half sheet pan

Skillet

9×9 Baking Pan

casserole dish

image of a healthy meal with a white overlay and text that says healthy weekly meal plan

Monday

Breakfast
– Blueberry Banana Baked Oatmeal
– Fresh Blueberries

Lunch
– Sesame Apricot Tofu
– 1/2 cup Cauliflower Rice
– Steamed Green Beans

Dinner
– Sheet Pan Beef and Broccoli
– Brown Rice or Cauliflower Rice

— > Get more Healthy Sheet Pan Dinner Recipes here <—

Tuesday

Breakfast
– Blueberry Banana Baked Oatmeal (linked above)
– Fresh Blueberries

Lunch
– Sesame Apricot Tofu (linked above, pictured below)
– 1/2 cup Cauliflower Rice
– Steamed Green Beans

Dinner
– Chicken Pot Pie Casserole

Vegan Sesame Apricot Tofu with Rice and Green Beans in a bowl with a spoon - one of the recipes from the healthy weekly meal plan — Sesame Apricot Tofu recipe and image from Pinch of Yum

Wednesday

Breakfast
– Blueberry Banana Baked Oatmeal (linked above)
– Fresh Blueberries

Lunch
– Sesame Apricot Tofu (linked above)
– 1/2 cup Cauliflower Rice
– Steamed Green Beans

Dinner
– Leftover Chicken Pot Pie Casserole (linked above, pictured below)

overhead shot of Chicken Pot Pie Casserole in a white bowl with a spoon - one of the healthy weekly meal plan recipes — Chicken Pot Pie Casserole recipe and image from The Real Food Dietitians

Thursday

Breakfast
– Blueberry Banana Baked Oatmeal (linked above)
– Fresh Blueberries

Lunch
– Sesame Apricot Tofu (linked above)
– 1/2 cup Cauliflower Rice
– Steamed Green Beans

Dinner
– Garlic Parmesan Chicken Pasta
– Steamed Broccoli

overhead shot of Garlic Parmesan Chicken Pasta in a black skillet - one of this week's recipes from the healthy weekly meal plan — Garlic Parmesan Chicken Pasta recipe and image from Oh Snap Macros

Friday

Breakfast
– Jimmy Dean Delights Turkey Sausage, Egg White & Cheese English Muffin Sandwich

Lunch
– Shrimp Avocado Salad (I’m halving the 1/2 recipe and splitting with my husband)

Dinner
– Low Carb Eggplant Pizza
– Garden Salad with low calorie dressing

overhead shot of Vegetarian Low Carb Eggplant Pizza on a parchment paper lined sheet pan - one of this week's Healthy Weekly Meal Plan — Low Carb Eggplant Pizza recipe and image from Eating Bird Food

Saturday

Breakfast
– Pumpkin Smoothie

Lunch
– Leftover Low Carb Eggplant Pizza (linked above)

Dinner
– Turkey Chili
– Gluten Free Cornbread

Healthy Turkey Chili in two white bowls garnished with lime, avocado, and cilantro. One of the recipes from this week's Healthy Weekly Meal Plan — Healthy Turkey Chili recipe and image from Kim’s Cravings

Sunday

Breakfast
– Gluten Free Pancakes
– Fresh Strawberries
– Low Calorie / Sugar Free Syrup

Lunch
– Leftover Turkey Chili (linked above)

Dinner
– Roast Chicken with Apples
– Air Fryer Brussels Sprouts

overhead shot of Roast Chicken with Apples in a white rectangle baking dish - one of the recipes from this week's Healthy Weekly Meal Plan — Roast Chicken with Apples recipe and image from Make It Skinny Please

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