cooked and plated Sheet Pan Ranch Pork Chops with Crispy Potatoes on a round white plate with steamed asparagus

_{The Best}

Popular Recipes

More Recipes

5-Minute Tzatziki Sauce Recipe with Greek Yogurt

High Protein Cottage Cheese Pancakes with Oatmeal

Crispy Oven Roasted Cauliflower with Parmesan Cheese

Cottage Cheese Taco Bowl (Viral TikTok Recipe)

10-Minute Garden Salad Recipe with a 4-Ingredient Vinaigrette

more
RECIPE
FAVORITES

What’s for dinner?

Browse all our Recipe Ideas to make your next meal

By Method

Air FryerCrockpotSheet Pan One Pot Skillet

Cottage Cheese Recipes | Flatbread | Healthy Bread Recipes | High Protein Recipes | Keto | Low Carb | Nut Free | Soy Free | Vegetarian | Viral TikTok Recipes
Flourless Cottage Cheese Flatbread (25 Grams Protein)
Protein packed Cottage Cheese Flatbread is a healthy bread recipe made without flour for a low-carb way to enjoy your favorite sandwich, wrap, or pizza. Made with only 5 ingredients and containing 50 grams of protein per flatbread (25/serving), this recipe is going to be your new household staple that can be made in 30…
Read More Flourless Cottage Cheese Flatbread (25 Grams Protein)

_Meet Sharon

Hey there! My name is Sharon (but my friends call me Shay!) and I’m the creator of Lowcalicious.

Lowcalicious is all about DELICIOUS low calorie recipes for breakfast, lunch, dinner, simple desserts, meal prepping, and healthy snacks.

I’m currently working on my Nutrition Certification through Precision Nutrition to become a PN1. My longer term goals are to complete my Masters in Nutrition and Dietetics to become a Registered Dietician and Nutritionist (RDN).

More About Sharon

Explore Our

Recipe Index

Explore our full collection of delicious dishes that are low in calories but big in flavor. Find your next favorite recipe and enjoy the flavors of healthy goodness at its best.

Explore More

_Delicious Cottage Cheese recipes

More Cheese Please

Learn _to Make

Cottage Cheese Queso

_Latest Videos

Edible Protein Cookie Dough

Low Calorie Pumpkin Muffins

How to Blanche Green Beans

Coming Soon

Subscribe to our Channel

Cottage Cheese Queso

This was delicious. Big hit with our Sunday dinner as appetizer and everyone liked it so well they put it on their pulled Buffalo chicken sandwiches.

Get the Recipe

Cottage Cheese Pizza Bowl

Subbed the pepperoni with Italian style ground turkey because the store was out of pepperoni. It was fabulous and great macros.

Get the Recipe

overhead shot of a Healthy Broccoli Apple Salad Recipe with Cranberries in a wood serving bowl with two serving spoons

Healthy Broccoli Salad

The blend of warm spices, grated carrots, and crushed pineapple creates a cake that’s rich, moist, and perfectly balanced.

Get the Recipe

_{The Best}

Healthy Meals

Healthy Side Dishes

A bowl of overnight oats in a glass Weck jar with a wood handled spoon sticking out. The oats are topped with sliced banana, chopped walnuts, chia seeds, raw oats, and honey. Made from the recipe How to Make Overnight Oats.

Healthy Breakfast

Popular Recipes

More Recipes

5-Minute Tzatziki Sauce Recipe with Greek Yogurt

High Protein Cottage Cheese Pancakes with Oatmeal

Crispy Oven Roasted Cauliflower with Parmesan Cheese

Cottage Cheese Taco Bowl (Viral TikTok Recipe)

10-Minute Garden Salad Recipe with a 4-Ingredient Vinaigrette

more
RECIPE
FAVORITES

What’s for dinner?

Browse all our Recipe Ideas to make your next meal

By Method

Air FryerCrockpotSheet Pan One Pot Skillet

Cottage Cheese Recipes | Flatbread | Healthy Bread Recipes | High Protein Recipes | Keto | Low Carb | Nut Free | Soy Free | Vegetarian | Viral TikTok Recipes
Flourless Cottage Cheese Flatbread (25 Grams Protein)
Protein packed Cottage Cheese Flatbread is a healthy bread recipe made without flour for a low-carb way to enjoy your favorite sandwich, wrap, or pizza. Made with only 5 ingredients and containing 50 grams of protein per flatbread (25/serving), this recipe is going to be your new household staple that can be made in 30…
Read More Flourless Cottage Cheese Flatbread (25 Grams Protein)

_Meet Sharon

Hey there! My name is Sharon (but my friends call me Shay!) and I’m the creator of Lowcalicious.

Lowcalicious is all about DELICIOUS low calorie recipes for breakfast, lunch, dinner, simple desserts, meal prepping, and healthy snacks.

I’m currently working on my Nutrition Certification through Precision Nutrition to become a PN1. My longer term goals are to complete my Masters in Nutrition and Dietetics to become a Registered Dietician and Nutritionist (RDN).

More About Sharon

Explore Our

Recipe Index

Explore our full collection of delicious dishes that are low in calories but big in flavor. Find your next favorite recipe and enjoy the flavors of healthy goodness at its best.

Explore More

_Delicious Cottage Cheese recipes

More Cheese Please

Learn _to Make

Cottage Cheese Queso

_Latest Videos

Edible Protein Cookie Dough

Low Calorie Pumpkin Muffins

How to Blanche Green Beans

Coming Soon

Subscribe to our Channel

Cottage Cheese Queso

This was delicious. Big hit with our Sunday dinner as appetizer and everyone liked it so well they put it on their pulled Buffalo chicken sandwiches.

Get the Recipe

Cottage Cheese Pizza Bowl

Subbed the pepperoni with Italian style ground turkey because the store was out of pepperoni. It was fabulous and great macros.

Get the Recipe

Healthy Broccoli Salad

The blend of warm spices, grated carrots, and crushed pineapple creates a cake that’s rich, moist, and perfectly balanced.

Get the Recipe

_{The Best}

Healthy Meals

Healthy Side Dishes

Healthy Breakfast

Popular Recipes

More Recipes

5-Minute Tzatziki Sauce Recipe with Greek Yogurt

High Protein Cottage Cheese Pancakes with Oatmeal

Crispy Oven Roasted Cauliflower with Parmesan Cheese

Cottage Cheese Taco Bowl (Viral TikTok Recipe)

10-Minute Garden Salad Recipe with a 4-Ingredient Vinaigrette

more
RECIPE
FAVORITES

What’s for dinner?

Browse all our Recipe Ideas to make your next meal

By Method

Air FryerCrockpotSheet Pan One Pot Skillet

Cottage Cheese Recipes | Flatbread | Healthy Bread Recipes | High Protein Recipes | Keto | Low Carb | Nut Free | Soy Free | Vegetarian | Viral TikTok Recipes
Flourless Cottage Cheese Flatbread (25 Grams Protein)
Protein packed Cottage Cheese Flatbread is a healthy bread recipe made without flour for a low-carb way to enjoy your favorite sandwich, wrap, or pizza. Made with only 5 ingredients and containing 50 grams of protein per flatbread (25/serving), this recipe is going to be your new household staple that can be made in 30…
Read More Flourless Cottage Cheese Flatbread (25 Grams Protein)

_Meet Sharon

Hey there! My name is Sharon (but my friends call me Shay!) and I’m the creator of Lowcalicious.

Lowcalicious is all about DELICIOUS low calorie recipes for breakfast, lunch, dinner, simple desserts, meal prepping, and healthy snacks.

I’m currently working on my Nutrition Certification through Precision Nutrition to become a PN1. My longer term goals are to complete my Masters in Nutrition and Dietetics to become a Registered Dietician and Nutritionist (RDN).

More About Sharon

Explore Our

Recipe Index

Explore our full collection of delicious dishes that are low in calories but big in flavor. Find your next favorite recipe and enjoy the flavors of healthy goodness at its best.

Explore More

_Delicious Cottage Cheese recipes

More Cheese Please

Learn _to Make

Cottage Cheese Queso

_Latest Videos

Edible Protein Cookie Dough

Low Calorie Pumpkin Muffins

How to Blanche Green Beans

Coming Soon

Subscribe to our Channel

Cottage Cheese Queso

This was delicious. Big hit with our Sunday dinner as appetizer and everyone liked it so well they put it on their pulled Buffalo chicken sandwiches.

Get the Recipe

Cottage Cheese Pizza Bowl

Subbed the pepperoni with Italian style ground turkey because the store was out of pepperoni. It was fabulous and great macros.

Get the Recipe

Healthy Broccoli Salad

The blend of warm spices, grated carrots, and crushed pineapple creates a cake that’s rich, moist, and perfectly balanced.

Get the Recipe

Healthy Weekly Meal Plan (January 16-22)

BySharon Lachendro onJanuary 13, 2023August 4, 2023

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

This post contains some affiliate links, which means that we make a small commission off items you purchase at no additional cost to you.

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

More Meal Ideas

Low Calorie Dinner Ideas

Get the recipes

Healthy Sheet Pan Dinners

Get the recipes

Low Calorie Soup Recipes

Get the recipes

collage image of meals with text for Pinterest for this week's healthy weekly meal plan — **PIN THIS MEAL PLAN TO SAVE FOR LATER**

collage image of meals for the healthy weekly meal plan (January week 3) with text for Pinterest

Sharon Lachendro

Blogger

Hello! My name is Sharon (my friends call me Shay!) and I’m the creator of Lowcalicious. I follow a CICO (calories in, calories out) diet but it’s not really a diet at all. It’s just the basic principle of eating what I want in moderation as long as it fits my daily calorie budget.

CICO is most commonly followed to eat in a calorie deficit for weight loss but is also great for maintaining and bulking. While I don’t precisely count Macros, I personally prioritize protein in my day-to-day eating since I’m strength training and am actively working on gaining muscle and losing fat.

Home - lowcalicious

_{The Best}

Healthy Meals

Healthy Side Dishes

Healthy Breakfast

Popular Recipes

More Recipes

5-Minute Tzatziki Sauce Recipe with Greek Yogurt

High Protein Cottage Cheese Pancakes with Oatmeal

Crispy Oven Roasted Cauliflower with Parmesan Cheese

Cottage Cheese Taco Bowl (Viral TikTok Recipe)

10-Minute Garden Salad Recipe with a 4-Ingredient Vinaigrette

more
RECIPE
FAVORITES

What’s for dinner?

Browse all our Recipe Ideas to make your next meal

By Method

Air FryerCrockpotSheet Pan One Pot Skillet

Cottage Cheese Recipes | Flatbread | Healthy Bread Recipes | High Protein Recipes | Keto | Low Carb | Nut Free | Soy Free | Vegetarian | Viral TikTok Recipes
Flourless Cottage Cheese Flatbread (25 Grams Protein)
Protein packed Cottage Cheese Flatbread is a healthy bread recipe made without flour for a low-carb way to enjoy your favorite sandwich, wrap, or pizza. Made with only 5 ingredients and containing 50 grams of protein per flatbread (25/serving), this recipe is going to be your new household staple that can be made in 30…
Read More Flourless Cottage Cheese Flatbread (25 Grams Protein)

_Meet Sharon

Hey there! My name is Sharon (but my friends call me Shay!) and I’m the creator of Lowcalicious.

Lowcalicious is all about DELICIOUS low calorie recipes for breakfast, lunch, dinner, simple desserts, meal prepping, and healthy snacks.

I’m currently working on my Nutrition Certification through Precision Nutrition to become a PN1. My longer term goals are to complete my Masters in Nutrition and Dietetics to become a Registered Dietician and Nutritionist (RDN).

More About Sharon

Explore Our

Recipe Index

Explore our full collection of delicious dishes that are low in calories but big in flavor. Find your next favorite recipe and enjoy the flavors of healthy goodness at its best.

Explore More

_Delicious Cottage Cheese recipes

More Cheese Please

Learn _to Make

Cottage Cheese Queso

_Latest Videos

Edible Protein Cookie Dough

Low Calorie Pumpkin Muffins

How to Blanche Green Beans

Coming Soon

Subscribe to our Channel

Cottage Cheese Queso

This was delicious. Big hit with our Sunday dinner as appetizer and everyone liked it so well they put it on their pulled Buffalo chicken sandwiches.

Get the Recipe

Cottage Cheese Pizza Bowl

Subbed the pepperoni with Italian style ground turkey because the store was out of pepperoni. It was fabulous and great macros.

Get the Recipe

Healthy Broccoli Salad

The blend of warm spices, grated carrots, and crushed pineapple creates a cake that’s rich, moist, and perfectly balanced.

Get the Recipe

The Best

Popular Recipes

What’s for dinner?

By Method

Reader Favs

Meet Sharon

Explore Our

Recipe Index

Delicious Cottage Cheese recipes

Learn to Make

Cottage Cheese Queso

Latest Videos

Coming Soon

Coming Soon

Cottage Cheese Queso

Cottage Cheese Pizza Bowl

Healthy Broccoli Salad

The Best

Popular Recipes

What’s for dinner?

By Method

Reader Favs

Meet Sharon

Explore Our

Recipe Index

Delicious Cottage Cheese recipes

Learn to Make

Cottage Cheese Queso

Latest Videos

Coming Soon

Coming Soon

Cottage Cheese Queso

Cottage Cheese Pizza Bowl

Healthy Broccoli Salad

The Best

Popular Recipes

What’s for dinner?

By Method

Reader Favs

Meet Sharon

Explore Our

Recipe Index

Delicious Cottage Cheese recipes

Learn to Make

Cottage Cheese Queso

Latest Videos

Coming Soon

Coming Soon

Cottage Cheese Queso

Cottage Cheese Pizza Bowl

Healthy Broccoli Salad

7 Day Healthy Weekly Meal Plan

Meal Prep Tools

_{The Best}

_Meet Sharon

_Delicious Cottage Cheese recipes

Learn _to Make

_Latest Videos

_{The Best}

_Meet Sharon

_Delicious Cottage Cheese recipes

Learn _to Make

_Latest Videos

_{The Best}

_Meet Sharon

_Delicious Cottage Cheese recipes

Learn _to Make

_Latest Videos