Healthy Meal Plans | Meal Prep

Healthy Weekly Meal Plan (July 10–16)

July 7, 2023August 4, 2023

This is a Free 7 Day Healthy Meal Plan with breakfast, lunch, and dinner recipes to fit into a low calorie diet.

collage image of 4 healthy meals with text for Pinterest for the healthy weekly meal plan July 10-16

This post contains some affiliate links, which means that we make a small commission off items you purchase at no additional cost to you.

7 Day Healthy Weekly Meal Plan

There are so many great meals to look forward to this week!

Our Meatless Monday meal is a one pot mushroom dish. While the recipe calls for heavy cream, it still comes in under 400 calories per serving. I can’t wait to eat it, it looks and sounds so good!

I won’t be meal prepping the pancakes until Monday morning for breakfast but if that doesn’t work for your schedule, prep them on Sunday. I’m also doubling the recipe to stretch it further and have them more than 3 days.

The meatballs are super easy to prep since the base is frozen chicken or turkey meatballs (use your favorite). I’m skipping the basmati rice and I’ll be making my favorite roasted cauliflower rice instead, linked below in the meal plan.

The New York Strip Steak recipe on Thursday is a really loose recipe. I linked to an Air Fryer recipe but you could grill it instead, which is probably what we’ll do since it’s grilling season.

The recipe calls for 2 12oz. steaks to serve two but I’ll have 1/2 a steak instead of the whole steak. A 12 oz. steak is enough for me and my 2 young children who are not big meat eaters.

If I’m feeling ambitious, I might double the chicken burger recipe and freeze the extras to have for quick meals on busy nights.

Enjoy!

Access all Meal Plans here.

Meal Prep Tools

Air Fryer

Sheet Pan

Electric griddle

Dutch Oven

Instant Pot

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
– Banana Egg Pancakes
– Sugar Free Syrup
– Fresh Berries

Lunch
– Thai Chopped Chicken Salad

Dinner
– One Pot Creamy Mushroom Pasta
– Salad with Low Calorie Dressing

— > Get more Low Calorie Dinner Recipes here <—

LOVE THESE LOW CALORIE DINNER IDEAS?

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

Tuesday

Breakfast
– Banana Egg Pancakes (linked above)
– Sugar Free Syrup
– Fresh Berries

Lunch
– Thai Chopped Chicken Salad (linked above)

Dinner
– Sheet Pan Chipotle Chicken Burrito Bowls

cooked Sheet Pan Chipotle Chicken Burrito Bowls plated and served in a round white bowl — Sheet Pan Chicken Burrito Bowls from All the Healthy Things

Wednesday

Breakfast
– Banana Egg Pancakes (linked above)
– Sugar Free Syrup
– Fresh Berries

Lunch
– Thai Chopped Chicken Salad (linked above)

Dinner
– Teriyaki Chicken Burgers (no bun or lettuce wrap)
– Zucchini Fries

A cooked teriyaki chicken burger on a bun with lettuce, grilled pineapple, red onion, and tomato on a white plate for this week's healthy weekly meal plan — Teriyaki Chicken Burgers from Sunkissed Kitchen

Thursday

Breakfast
– Banana Egg Pancakes (linked above)
– Sugar Free Syrup
– Fresh Berries

Lunch
– Instant Pot Sweet and Sour Meatballs
– Roasted Cauliflower Rice

Dinner
– Air Fryer New York Strip Steak (can grill instead)
– Steamed Broccoli

cooked and half sliced air fryer New York strip steak on a white plate with cooked Brussels sprouts for this week's healthy weekly meal plan — Air Fryer New York Strip Steaks from Lara Clevenger

Friday

Breakfast
– Banana Egg Pancakes (linked above)
– Sugar Free Syrup
– Fresh Berries

Lunch
– Instant Pot Sweet and Sour Meatballs (linked above)
– Roasted Cauliflower Rice (linked above)

Dinner
– Garlicky Boiled Shrimp
– Salad with Low Calorie Dressing

Garlicky Boiled Shrimp in a white serving bowl with a wedge of lemon for this week's healthy weekly meal plan — Garlicky Boiled Shrimp from 40 Aprons

Saturday

Breakfast
– Banana Egg Pancakes (linked above)
– Sugar Free Syrup
– Fresh Berries

Lunch
– Instant Pot Sweet and Sour Meatballs (linked above)
– Roasted Cauliflower Rice (linked above)

Dinner
– Balsamic Chicken with Strawberries and Feta served over a bed of baby kale

Balsamic Chicken with Strawberries and Feta on a blue plate ready to serve for this week's healthy weekly meal plan — Balsamic Chicken with Strawberries and Feta from Kalefornia Kravings

Sunday

Breakfast
– Avocado Toast
– Poached egg

Lunch
– Instant Pot Sweet and Sour Meatballs (linked above)
– Roasted Cauliflower Rice (linked above)

Dinner
– Shake and Bake Pork Chops
– 1/2 Baked Potato
– Blanched Green Beans

Shake and Bake Pork Chops on a dark gray plate over salad greens with a side of mashed potatoes for this week's healthy weekly meal plan — Shake and Bake Pork Chops from Mad About Food

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

collage image of 5 healthy meals with text for Pinterest for the healthy weekly meal plan

PIN THIS MEAL PLAN TO SAVE FOR LATER

Leave a Reply Cancel reply