Healthy Weekly Meal Plan (January 16-22)

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.

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 <—
LOVE THESE LOW CALORIE DINNER IDEAS?
Join the Low Calorie Recipes and Meal Prep group on Facebook!
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

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)

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

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

Saturday
Breakfast
– Pumpkin Smoothie
Lunch
– Leftover Low Carb Eggplant Pizza (linked above)
Dinner
– Turkey Chili
– Gluten Free Cornbread

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

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
Healthy Sheet Pan Dinners
Low Calorie Soup Recipes
