Healthy Weekly Meal Plan (January 30 – February 5)

collage image of 4 meals for the weekly healthy meal plan with text for Pinterest

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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


– Freezer Bacon and Egg Breakfast Burrito
– Fresh Strawberries

– Meal Prepped Beef Stew from Sunday Dinner 

Eggplant Rollatini with Spinach
– Salad with low calorie dressing

— > Get more Low Calorie Soup Recipes here <—


Join the Low Calorie Recipes and Meal Prep group on Facebook!


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

– Leftover Eggplant Rollatini (linked above)

– 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


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

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

– 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


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

– Low Calorie Pizza Bagel 
– Cucumber Slices
– Baby Carrots

– 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


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

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

– 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


High Protein Scrambled Eggs
– Fresh Berries
– Low Calorie Toast

– Big Mac Casserole 
– Apple Slices

– 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


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

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

– 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

More Meal Ideas

Low Calorie Dinner Ideas

Healthy Sheet Pan Dinners

Low Calorie Soup Recipes

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