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Healthy Weekly Meal Plan (January 9-15)

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

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7 Day Healthy Weekly Meal Plan

We’re back with another healthy weekly meal plan for January!

You may notice that my meals are pretty repetitive for breakfast and lunch. I do this purposely because it’s easier for me to plan and prep.

Less planning and less prep makes it easier for me to stick to it and it also means less ingredients to buy at the store each week.

I also prep a batch of hard boiled eggs on Sunday afternoon. That way they’re already cooked and ready to go throughout the week.

Bake the pumpkin muffins while you’re making the eggs!


Meal Prep Tools


Rice cooker
Dutch oven
skillet
roasting pan
slow cooker

collage image of 4 healthy meals part of the healthy weekly meal plan for January 9th

Monday

Breakfast 
Low Calorie Pumpkin Muffins
– Hard Boiled Egg
– Strawberries

Lunch 
Instant Pot Baked Ziti (leftover from Sunday’s dinner) made with Jovial Gluten Free Pasta
– Garden Salad with 1 tablespoon low calorie dressing

Dinner
Chicken and Rice Soup
– 2 oz. Sourdough Bread
– Steamed Green Beans

— > Get more Low Calorie Soup Recipes here <—


Tuesday

Breakfast 
– Low Calorie Pumpkin Muffins (linked above, pictured below)
– Hard Boiled Egg
– Blueberries

Lunch 
– Chicken and Rice Soup (linked above)
– Non Fat Greek Yogurt 
– Steamed Green Beans

Dinner
Peanut-Braised Chicken Breasts with shredded carrots and red cabbage
– Jasmine Rice or Cauliflower Rice

3 Low Calorie Pumpkin Muffins with Cake Mix on a stack of small white plates. 1 muffin has a bite taken out.

Wednesday

Breakfast 
– Low Calorie Pumpkin Muffins (linked above)
– Hard Boiled Egg
– Strawberries

Lunch 
– Chicken and Rice Soup (linked above)
– Non Fat Greek Yogurt 
– 2 small clementines

Dinner
Maple Glazed Salmon with Ginger Coconut Rice
– Steamed Broccoli

Maple Glazed Salmon Recipe and Image from All The Healthy Things

Thursday

Breakfast 
– Low Calorie Pumpkin Muffins (linked above)
– Hard Boiled Egg
– Blueberries

Lunch 
– Leftover Peanut-Braised Chicken Breasts with shredded carrots and red cabbage (pictured below)
– Jasmine Rice or Cauliflower Rice

Dinner
– Hamburger on Low Calorie Hamburger Bun (I use Keto Culture from Walmart)
Sauteéd Zucchini
– Ore Ida Shoestring Fries (110 calories/serving)

overhead shot of Peanut Braised Chicken Breasts with Red Cabbage Carrot Salad with brown rice and cucumber slices on a round black plate
Peanut Braised Chicken Breasts recipe and image from SkinnyTaste

Friday

Breakfast 
– Low Calorie Pumpkin Muffins (linked above)
– Hard Boiled Egg
– Strawberries

Lunch 
Low Calorie Turkey Wrap
– Nonfat Greek Yogurt 
– Fresh Raspberries and Blueberries

Dinner
Bruschetta Chicken Spaghetti with Jovial Gluten Free Spaghetti (pictured below)
– Salad with low calorie dressing

overhead shot of Bruschetta Chicken Spaghetti in a white bowl - one of the recipes for this week's healthy weekly meal plan
Bruschetta Chicken Spaghetti recipe and image from The Skinnyish Dish

Saturday

Breakfast 
Overnight Oats 
– 1/2 Banana
– 1 tablespoon chopped walnuts
– 1 teaspoon honey

Lunch 
Low Calorie Pizza Bagels
– Cucumber Slices
– Honey Crisp Apple Slices

Dinner
Slow Cooker Beef Stew (pictured below)
Gluten Free Biscuits

overhead shot of a bowl of Slow Cooker Beef Stew with Root Vegetables - one of this week's recipes for the healthy weekly meal plan
Slow Cooker Beef Stew recipe and image from The Real Food Dietitians 

Sunday

Breakfast 
– Overnight Oats (linked above)
– 1/2 Banana
– 1 tablespoon chopped walnuts
– 1 teaspoon honey

Lunch 
– Low Calorie Pizza Bagels (linked above)
– Cucumber Slices
– Honey Crisp Apple Slices

Dinner
Roasted Chicken with Carrots and Potatoes (pictured below)

overhead shot of Roasted Chicken with Carrots and Potatoes and a wedge of lemon on a round white plate with a fork
Roasted Chicken recipe and image from Budget Bytes

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

Healthy Weekly Meal Plan January collage image with text for Pinterest

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