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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

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

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

Overhead shot of Ground Beef Taco Casserole in a white casserole dish with a large black serving spoon — Ground Beef Taco Casserole from Recipe Runner

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

overhead shot of Maple Balsamic Chicken on a round white plate with a gold fork — Maple Balsamic Chicken from Eat Yourself Skinny

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)

Overhead shot of Creamed Spinach Chicken in a white skillet — Creamed Spinach Chicken from Paleo Running Momma

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.

overhead shot of low calorie pepperoni pizza that has been sliced — Low Calorie Pepperoni Pizza from The Big Man’s World

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

overhead shot of baked Orange Chicken over white rice in a round white bowl garnished with scallions — Orange Chicken Recipe from The Modern Proper

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

overhead shot of Dutch Oven Beef Stew (Whole30) in a round white bowl — Dutch Oven Beef Stew from Our Salty Kitchen

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