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Healthy Weekly Meal Plan (July 31 – August 6)

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 for the healthy weekly meal plan for July 31 - August 6

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7 Day Healthy Weekly Meal Plan

If you haven’t noticed by now, I love meatballs. They’re so easy to prep and portion, they reheat well, and they freeze well!

Plus there’s so many flavor variations and meat options that it never feels like I’m eating the same thing over and over. Meatballs pair so well with different types of sides too.

You can turn them into a sub on low calorie hotdog buns, serve them with pasta/miracle noodles, rice, cauliflower rice, in soup, etc. Truly endless meatball options!

The meatball recipe I’m using makes 8 servings so it will feed the whole family. Or you could portion out the 4 servings to meal prep your lunches through Thursday (like I’m doing) and freeze the remainder for another week of lunches or for a quick dinner one night.

When I make the Creamy Chicken Thighs on Wednesday, I’ll be using Half and Half instead of Heavy Cream. I’ve noticed in cooking, that Half and Half tastes just as good but is lower in fat and calories.

The Lasagna on Thursday makes 6 servings. Since my youngest won’t eat lasagna, I’ll have enough leftover to meal prep for 3 lunches, which brings me through the end of the week.

If you’re using 4 servings for dinner and only have 2 servings to meal prep, just make something simple on Sunday for lunch. Turkey sandwiches on low calorie bread with a side of Greek Yogurt and fruit are always my go-to!

Enjoy!

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

Monday

Breakfast 
– 2 Cauliflower Hash Brown Egg Cups
– Fresh Berries

Lunch 
– Chicken Parmesan Meatballs
– Roasted Broccoli

Dinner
– Chickpea Pasta with Mushrooms and Kale

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Tuesday

Breakfast 
– 2 Cauliflower Hash Brown Egg Cups (linked above)
– Fresh Berries

Lunch 
– Chicken Parmesan Meatballs (linked above)
– Roasted Broccoli

Dinner
– Air Fried Fish Tacos

four Air Fried Fish Tacos on a black serving plater garnished with cream and chopped fresh cilantro - one of the recipes for this week's healthy weekly meal plan

Wednesday

Breakfast 
– 2 Cauliflower Hash Brown Egg Cups (linked above)
– Fresh Berries

Lunch 
– Chicken Parmesan Meatballs (linked above)
– Roasted Broccoli

Dinner
– Creamy Chicken Thighs with Artichoke Hearts
– Zoodles

overhead shot of cooked Creamy Chicken Thighs with Artichoke Hearts in a large white pot garnished with chopped fresh parsley - one of the recipes from this week's healthy weekly meal plan

Thursday

Breakfast 
– 2 Cauliflower Hash Brown Egg Cups (linked above)
– Fresh Berries

Lunch 
– Chicken Parmesan Meatballs (linked above)
– Roasted Broccoli

Dinner
– Easy Healthy Lasagna
– Salad with Low Calorie Dressing

overhead shot of sliced easy healthy lasagna in a white enamel pan with blue rim - one of the recipes for this week's healthy weekly meal plan

Friday

Breakfast 
– 2 Cauliflower Hash Brown Egg Cups (linked above)
– Fresh Berries

Lunch 
– Leftover/Meal Prepped Lasagna (linked above)

Dinner
– Inside Out Egg Roll in a Bowl

overhead shot of an Inside Out Egg Roll in a Bowl garnished with bang bang sauce and chopped green scallions - one of the recipes for this week's healthy weekly meal plan.

Saturday

Breakfast 
– 2 Cauliflower Hash Brown Egg Cups (linked above)
– Fresh Berries

Lunch 
– Leftover/Meal Prepped Lasagna (linked above)

Dinner
– Lighter Animal-Style Burgers
– Roasted, Steamed, or Grilled Green Beans

A lightened up Animal-Style Burger - one of the recipes for this week's healthy weekly meal plan

Sunday

Breakfast 
– Pesto Eggs
– 1 Slice Sourdough Toast

Lunch 
– Leftover/Meal Prepped Lasagna (linked above)

Dinner
– Grilled Honey Garlic Pork Chops with Honey Mustard Sauce
–Grilled Asparagus

sliced grilled honey garlic pork chops on a round white plate with a side of kale quinoa salad

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 – try this Viral TikTok Cottage Cheese Queso!
  • Lightly Salted Mixed Nuts
collage image of 5 healthy meals with text for Pinterest for the healthy weekly meal plan for July 31 - August 6

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