Healthy Weekly Meal Plan (July 17–22)

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 meals with text for Pinterest for the Healthy Weekly Meal Plan for July 17–22

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7 Day Healthy Weekly Meal Plan

We’re making a lot of lighter dishes and salads this week. It’s just so hot and who really wants to cook too much or have heavy meals in the summer?!

I picked up a rotisserie chicken at Costco to make the chicken stuffed peppers. I’ll use the leftover chicken to meal prep chicken salad for lunch for the remainder of the week.

We’re stretching a single $5 Rotochix to make several meals throughout the week.

I’m going super easy on breakfast this week and I’m not planning on making or prepping anything. Instead, I just got a big box of Jimmy Dean breakfast sandwiches in my Costco haul and I’m calling it a day.

They’re super easy to heat up and they have 18 grams of protein but only 270 calories. My kids love them too!

If you’re looking for a great snack, you’ve got to try this Viral TikTok Cottage Cheese Queso! It tastes just like regular queso but it’s low calorie and high protein.

So good!

Enjoy!

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

Monday

Breakfast
– Jimmy Dean Delights (Turkey Sausage, Egg Whites, and Cheese)
– Fresh Berries

Lunch
– Roasted Chickpea Greek Salad with Lemon Herb Dressing
– 1/2 cup non-fat Vanilla Greek Yogurt

Dinner
– Lemon Pepper Tofu and Asparagus

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Tuesday

Breakfast
– Jimmy Dean Delights (Turkey Sausage, Egg Whites, and Cheese)
– Fresh Berries

Lunch
– Roasted Chickpea Greek Salad with Lemon Herb Dressing (linked above)
– 1/2 cup non-fat Vanilla Greek Yogurt

Dinner
– Turkey Taco Skillet (I’m skipping the cheese and drizzling the Cottage Cheese Queso over top of individual servings, linked above)

closeup shot of Turkey Taco Skillet with a wood spoon and garnished with sliced avocado and chopped fresh cilantro for the healthy weekly meal plan — Turkey Taco Skillet from Chelsea’s Messy Apron

Wednesday

Breakfast
– Jimmy Dean Delights (Turkey Sausage, Egg Whites, and Cheese)
– Fresh Berries

Lunch
– Roasted Chickpea Greek Salad with Lemon Herb Dressing (linked above)
– 1/2 cup non-fat Vanilla Greek Yogurt

Dinner
– Turkey Meatballs
– Protein Spaghetti, Miracle Noodles, or Brown Rice Spaghetti

whole wheat spaghetti in a white pasta bowl topped with marinara sauce and 6 healthy turkey meatballs garnished with fresh parsley for this week's healthy weekly meal plan — Turkey Meatballs from Well Plated

Thursday

Breakfast
– Jimmy Dean Delights (Turkey Sausage, Egg Whites, and Cheese)
– Fresh Berries

Lunch
– Roasted Chickpea Greek Salad with Lemon Herb Dressing (linked above)
– 1/2 cup non-fat Vanilla Greek Yogurt

Dinner
– Creamy Chicken Stuffed Peppers
– Salad with Low Calorie Dressing

cooked Creamy Chicken Stuffed Peppers in a white casserole dish - one of the recipes for this week's healthy weekly meal plan — Creamy Chicken Stuffed Peppers from Sweet Savory and Steph

Friday

Breakfast
– Jimmy Dean Delights (Turkey Sausage, Egg Whites, and Cheese)
– Fresh Berries

Lunch
– Greek Yogurt Chicken Salad on Lettuce Cups
– Honey Crisp Apple

Dinner
– Healthy Cashew Chicken
– Roasted Cauliflower Rice or Jasmine Rice

Healthy Cashew Chicken in a large gray bowl with a silver serving spoon - one of the recipes for this week's healthy weekly meal plan — Healthy Cashew Chicken from Erin Lives Whole

Saturday

Breakfast
– Healthy Blueberry and Oat Crumble Bars
– 1/2 cup nonfat Vanilla Greek Yogurt

Lunch
– Greek Yogurt Chicken Salad on Lettuce Cups (linked above)
– Honey Crisp Apple

Dinner
– Grilled Maple Salmon Salad

Grilled Maple Salmon Salad plated in a large white bowl with a gold fork - one of the recipes for this week's healthy weekly meal plan — Grilled Maple Salmon Salad from Hannah McGee RD

Sunday

Breakfast
– Healthy Blueberry and Oat Crumble Bars (linked above)
– 1/2 cup nonfat Vanilla Greek Yogurt

Lunch
– Greek Yogurt Chicken Salad on Lettuce Cups (linked above)
– Honey Crisp Apple

Dinner
– Paleo Grilled Pork Chops with Peaches
– Sautéed Zucchini

overhead shot of grilled pork chops with peaches over a bed of chopped lettuce on a large white plate - one of the recipes for this week's healthy weekly meal plan — Paleo Grilled Peaches from Paleo Running Momma

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 and graphics for Pinterest for the Healthy Weekly Meal Plan (July 17–22)

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Healthy Weekly Meal Plan (July 17–22)

7 Day Healthy Weekly Meal Plan