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7 Day Healthy Weekly Meal Plan

I’m not a huge fan of leftovers for dinner but I love having leftovers for lunch from the previous night’s meal.

In my mind, if I call it meal prepping instead of leftovers, it makes it much more enjoyable to eat. Weird, I know. But it works!

That little positive mind shift from “I’m eating leftovers all week” to “I have meals prepped for lunch already!” makes all the difference.

You can see I utilize that strategy often and by making enough for leftovers, it helps to cut down on the amount of meals I have to make each week.

So that’s my tip of the week! Replace “Leftovers” with “Meal Prepped” and you’ll have a much more positive outlook on the meals you’ll be eating each week.

Meal Prep Tools

Cast iron skillet

rice cooker

dutch oven

air fryer

9×13 Baking Dish

Shop all my favorite Kitchen Tools on my Amazon Store.

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

Monday

Breakfast
– Freezer Bacon and Egg Breakfast Burrito
– Fresh Strawberries

Lunch
– Meal Prepped Beef Stew from Sunday Dinner

Dinner
– Eggplant Rollatini with Spinach
– Salad with low calorie dressing

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Tuesday

Breakfast
– Freezer Bacon and Egg Breakfast Burrito (linked above)
– Fresh Raspberries

Lunch
– Leftover Eggplant Rollatini (linked above)

Dinner
– Steak Fajita Bowl
– Cilantro Lime Rice or Cauliflower Rice

overhead shot of steak fajita bowls in a large white bowl for the healthy weekly meal plan — Steak Fajita Bowl from The Wooden Skillet

Wednesday

Breakfast
– Freezer Bacon and Egg Breakfast Burrito (linked above)
– Fresh Strawberries

Lunch
– Steak Fajita Bowl with Cauliflower Rice (or Cilantro Lime Rice), linked above

Dinner
– Sheet Pan Salmon and Potatoes with Green Beans

overhead shot of Sheet Pan Salmon and Potatoes with Green Beans for the healthy weekly meal plan — Sheet Pan Salmon from Family Food on the Table

Thursday

Breakfast
– Freezer Bacon and Egg Breakfast Burrito (linked above)
– Fresh Raspberries

Lunch
– Low Calorie Pizza Bagel
– Cucumber Slices
– Baby Carrots

Dinner
– Air Fryer Chicken Thighs
– Balsamic Roasted Brussels Sprouts

Cooked Air Fryer Chicken Thighs in a black air fryer basket - a recipe from this week's healthy weekly meal plan — Air Fryer Chicken Thighs from The Forked Spoon

Friday

Breakfast
– Freezer Bacon and Egg Breakfast Burrito (linked above)
– Fresh Blueberries

Lunch
– Shredded/Pulled Air Fry Chicken with Balsamic Roasted Brussels Sprouts over salad with low calorie dressing

Dinner
– Big Mac Casserole (you can use ground turkey or chicken instead of beef)
– Roasted Aspragus

overhead shot of Big Mac Casserole in a white square baking dish topped with pickles, chopped onion, Big Mac Sauce, and finely diced tomato. — Big Mac Casserole from Oh Snap Macros

Saturday

Breakfast
– High Protein Scrambled Eggs
– Fresh Berries
– Low Calorie Toast

Lunch
– Big Mac Casserole
– Apple Slices

Dinner
– Gluten Free Meatloaf with Sticky Sweet Glaze
– I will be halving the recipe above and baking it as 4 mini meatloaves using this baking method: 425 degrees for 20 minutes or cooked through.
– Low Calorie Mashed Potatoes (or mashed cauliflower)
– Blanched Green Beans

overhead shot of 2 slices of gluten free meatloaf on a round white plate with blanched green beans and mashed potatoes — Gluten Free Meatloaf from One Lovely Life

Sunday

Breakfast
– High Protein Scrambled Eggs (linked above)
– Fresh Berries
– Low Calorie Toast

Lunch
– Low Calorie Turkey Wrap
– 1/2 cup Non-Fat Vanilla Greek Yogurt
– Clementines

Dinner
– White Chicken Chili

overhead shot of a bowl of white chicken chili in a white bowl with a silver spoon garnished with chopped avocado, slices of jalapeño peppers, and chopped fresh cilantro. — White Chicken Chili from Downshiftology

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
Lightly Salted Mixed Nuts