Healthy Weekly Meal Plan (January 23-29)
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7 Day Healthy Weekly Meal Plan
This week’s meal plan is all about comfort food – macaroni and cheese, soup, stew, casserole, and even pizza. You can easily make these part of a lower-calorie meal plan without sacrificing flavor!
While we’re making all kinds of comfort food, we’re still getting in plenty of fruit and veggies.
Buy the big container of spinach this week – it won’t go to waste. We’ll be using spinach in 3 recipes this week.
Meal Prep Tools
Instant pot
Skillet
Muffin Pan
half sheet pan
Pizza pan
Monday
Breakfast
– Overnight Oats
– 1/2 banana
– 4 fresh strawberries, diced
Lunch
– Instant Pot Lentil Soup
– Optional – 1/2 sandwich, salad, fresh fruit or veggie sticks, or low fat deli turkey slices
Dinner
– Lighter Baked Macaroni and Cheese
– Roasted Broccoli
— > Get more Low Calorie Soup Recipes here <—
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Tuesday
Breakfast
– Overnight Oats (linked above)
– 1/2 banana
– 1 tablespoon chopped walnuts
– 1 teaspoon honey
Lunch
– Instant Pot Lentil Soup (linked above)
– Optional – 1/2 sandwich, salad, fresh fruit or veggie sticks, or low fat deli turkey slices
Dinner
– Ground Beef Taco Casserole (can be made with ground turkey and low calorie or low carb tortillas)
– Diced avocado, diced tomatoes, fresh cilantro, salsa
Wednesday
Breakfast
– Sausage Hash Brown Egg Muffins
– Fresh Berries
Lunch
– Instant Pot Lentil Soup (linked above)
– Optional – 1/2 sandwich, salad, fresh fruit or veggie sticks, or low fat deli turkey slices
Dinner
– Maple Balsamic Herb Chicken
– Roasted Broccoli
– Brown Rice or Cauliflower Rice
Thursday
Breakfast
– Sausage Hash Brown Egg Muffins (linked above)
– Fresh Berries
Lunch
– Instant Pot Lentil Soup (linked above)
– Optional – 1/2 sandwich, salad, fresh fruit or veggie sticks, or low fat deli turkey slices
Dinner
– Skillet Creamed Spinach Chicken
– Shirataki Fettuccini (gluten free pasta or cauliflower rice are also good ideas)
Friday
Breakfast
– Sausage Hash Brown Egg Muffins (linked above)
– Fresh Berries
Lunch
– Leftover Creamed Spinach Chicken (linked above)
– Shirataki Fettuccini
Dinner
– Low Calorie Pepperoni Pizza
– Salad with low calorie dressing
TIP: soak fat free mozzarella in water then drain before using. It will melt better.
Saturday
Breakfast
– Sausage Hash Brown Egg Muffins (linked above)
– Fresh Berries
Lunch
– Leftover Pizza
– Salad with low calorie dressing
Dinner
– Orange Chicken
– Steamed Broccoli
– White Rice, Brown Rice, or Cauliflower Rice
Sunday
Breakfast
– Pesto Eggs over Avocado Toast
– 1 Clementine
Lunch
– Low Calorie Turkey Wrap
– Nonfat Greek Yogurt
– Fresh Berries
Dinner
– Dutch Oven Beef Stew (Whole30)
– Gluten Free Corn Muffins, optional
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
