Healthy Weekly Meal Plan (June 12-18)

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

7 Day Healthy Weekly Meal Plan

Summer is just around the corner and we’re finally finishing up the school year here in Connecticut.

We’re SO ready to start to have a little more free time and not be constantly on the go with spring sport schedules.

I’m really looking forward to Monday night’s meal. It’s a Meatless Monday Meal but there so much flavor, you won’t even miss the meat! But feel free to add a protein if you wish.

The dish, as written, comes in at just under 500 calories and that’s with rice noodles. You could drastically reduce the calorie count by using Shirataki Noodles (also known as Konjac Noodles or Miracle Noodles).

The High Protein Artichoke Parmesan Pasta is also another pasta recipe to look forward to later in the week. It’s got tons of flavor from parmesan cheese and marinated artichokes, but is still low in calorie!

1 serving comes in under 300 calories so if you want, you could even divide the recipe into 3 portions instead of 4 and still have a low calorie pasta dish!

The Sticky Sauce Chicken calls for xanthan gum, which is a common ingredient for gluten free baking. If you don’t have it in your pantry, you can thicken the sauce with a cornstarch slurry instead.

Enjoy!

Access all Meal Plans here.

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Meal Prep Tools

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dutch oven

Air Fryer

Cast Iron Skillet

Meal Prep Containers

rice cooker

Shop all my favorite Kitchen Tools on my Amazon Store.

Monday

Breakfast 
– Broccoli Cheddar Egg Bake with Turkey Sausage
– Fresh Berries

Lunch 
– Meal Prep Protein Bowls

Dinner
– Crispy Broccoli Sweet and Spicy Sesame Tahini Noodles (Vegan)

— > Get more Low Calorie Dinner Recipes here <—

Tuesday

Breakfast 
– Broccoli Cheddar Egg Bake with Turkey Sausage (linked above)
– Fresh Berries

Lunch 
– Meal Prep Protein Bowls (linked above)

Dinner
– Street Taco Meatballs
– Skinny Mexican Rice

Wednesday

Breakfast 
– Broccoli Cheddar Egg Bake with Turkey Sausage (linked above)
– Fresh Berries

Lunch 
– Meal Prep Protein Bowls (linked above)

Dinner
– Air Fryer Chicken Tenders
– Grilled Brussels Sprouts

Thursday

Breakfast 
– Broccoli Cheddar Egg Bake with Turkey Sausage (linked above)
– Fresh Berries

Lunch 
– Meal Prep Protein Bowls (linked above)

Dinner
– Low Carb Sticky Sauce Chicken
– Roasted Cauliflower Rice
– Steamed Broccoli

Friday

Breakfast 
– Broccoli Cheddar Egg Bake with Turkey Sausage (linked above)
– Fresh Berries

Lunch 
– High Protein Artichoke Parmesan Pasta (vegetarian)

Dinner
– Chili Lime Baked Cod
– Cauliflower Rice (linked above)
– Roasted Broccoli

Saturday

Breakfast 
– Overnight Oats
– 1/2 Banana + 1 tablespoon chopped walnuts

Lunch 
– High Protein Artichoke Parmesan Pasta (linked above)

Dinner
– Honey Garlic Chicken and Asparagus

Sunday

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

Lunch 
– High Protein Artichoke Parmesan Pasta (linked above)

Dinner
– Grilled Lemon Chicken
– Healthy Broccoli 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
• Lightly Salted Mixed Nuts

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