Healthy Weekly Meal Plan (July 3–9)

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

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

Summer heat and humidity is no joke so we’ll be eating some lighter meals and summer friendly dishes this week.

Salads, fish, and dishes with fresh summer produce are filling, nutritious, won’t weigh you down. Prepped lunches will also be on the lighter side but still have plenty of protein.

One dish I’m really looking forward to is the BBQ Chicken Skewer Salad. I love cooking meat (and veggies) on skewers – it just makes it seem more fun!

There are two types of skewers you can use for grilling – wood and metal. Wood skewers have to be soaked before using so they don’t burn and you can only use them once.

Metal skewers do not have to be soaked because they won’t burn and they can be washed and reused over-and-over. The one downside to metal is that they do get extremely hot so you have to be sure to use grilling tongs and not touch the exposed ends with your hands.

With that being said, we use metal skewers almost exclusively unless we’re bringing a dish to a party or someone else’s house. In those cases, we use wood skewers so we don’t have to worry about getting our metal skewers back.

Enjoy!

Access all Meal Plans here.

Meal Prep Tools

Instant Pot

Cast Iron Skillet

half sheet pans

Bamboo Skewers

Meal Prep Containers

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
– Sweet Potato Hash with Eggs

Lunch
– Mediterranean Lunch Box

Dinner
– Instant Pot Jambalaya

— > Get more Low Calorie Dinner Recipes here <—

LOVE THESE LOW CALORIE DINNER IDEAS?

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

join the group

Tuesday

Breakfast
– Sweet Potato Hash with Eggs (linked above)

Lunch
– Mediterranean Lunch Box (linked above)

Dinner
– Baked Baja Tacos

overhead shot of assembled Baja Tacos on a wood surface garnished with fresh cilantro and purple cabbage - one of the recipes for this week's healthy weekly meal plan — Baja Tacos from Sugar Salt Magic

Wednesday

Breakfast
– Sweet Potato Hash with Eggs (linked above)

Lunch
– Mediterranean Lunch Box (linked above)

Dinner
– BBQ Chicken Skewer Salad

BBQ Chicken Skewer Salad in a large white bowl with salad on one half and 2 chicken skewers on the other side - one of the recipes for this week's healthy weekly meal plan — BBQ Chicken Skewer Salad from The Defined Dish

Thursday

Breakfast
– Sweet Potato Hash with Eggs (linked above)

Lunch
– Mediterranean Lunch Box (linked above)

Dinner
– Beef Tostatdas

assembled Beef Tostadas on a white parchment paper lined sheet pan - one of the recipes for this week's healthy weekly meal plan — Beef Tostadas from Eat the Gains

Friday

Breakfast
– Peach Baked Oatmeal

Lunch
– Greek Chicken Meal Prep Bowls

Dinner
– Teriyaki Glazed Salmon
– Roasted Cauliflower Rice

Cooked Teriyaki Glazed Salmon in a black cast iron skillet garnished with sliced green onion and sesame seeds - one of the recipes for this week's healthy weekly meal plan — Teriyaki Glazed Salmon from Joyous Apron

Saturday

Breakfast
– Peach Baked Oatmeal (linked above)

Lunch
– Greek Chicken Meal Prep Bowls (linked above)

Dinner
– Sausage and Veggie Skillet

overhead shot of a cooked sausage and veggie skillet dish in a black cast iron pan ready to be served - one of the recipes for this week's healthy weekly meal plan — Sausage and Veggie Skillet from Julia’s Album

Sunday

Breakfast
– Peach Baked Oatmeal (linked above)

Lunch
– Greek Chicken Meal Prep Bowls (linked above)

Dinner
– Easy Steak Bites
– Grilled Asparagus
– Baked Potato

Cooked steak bites on a white surface ready to be served - one of the recipes for this week's healthy weekly meal plan — Easy Steak Bites from The Almond Eater

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 five healthy meals with text for Pinterest for the healthy weekly meal plan

PIN THIS MEAL PLAN TO SAVE FOR LATER

Healthy Weekly Meal Plan (July 3–9)

7 Day Healthy Weekly Meal Plan