Healthy Weekly Meal Plan (June 19-25)

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

This week we’re eating lots of veggies and healthy protein that fit the summer vibe.

The recipe for Chicken Quinoa Veggie Bowls says it serves 3 but I’m stretching it out and making 4 servings with it. There will still be plenty of protein and it the smaller servings will be filling enough for me.

If you’d like a little larger portion, feel free to keep it as is and just do 3 servings.

The Tomato Zucchini Casserole is a great vegetarian dish for summer. I’ll be serving it over some protein spaghetti but you could serve it be itself, with a side salad, or with a different protein of your choice, such as grilled chicken.

I’ll be prepping the Cottage Cheese Pancakes on Sunday and again, stretching the portions to 4 instead of 3. That way I can serve it with some Greek Yogurt and Fresh Berries and keep the calories low.

I’ll also be making a second batch later in the week to have the same breakfast every day just to keep it easy. Plus, I love pancakes and never get sick of them!

Serve them with a little sugar-free Low-Calorie Maple Syrup if you’d like!

Enjoy!

Access all Meal Plans here.

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Meal Prep Tools

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Double Electric Griddle

Chef’s Skillet

Half Sheet Pans

9×9 Baking Dish

Blender

Shop all my favorite Kitchen Tools on my Amazon Store.

Monday

Breakfast 
– Cottage Cheese Pancakes
– 1/2 Cup non-fat Vanilla Greek Yogurt
– Fresh Berries

Lunch 
– Chicken Veggie Quinoa Bowls

Dinner
– Firecracker Vegan Lettuce Wraps

— > Get more Low Calorie Dinner Recipes here <—

Tuesday

Breakfast 
– Cottage Cheese Pancakes (linked above)
– 1/2 Cup non-fat Vanilla Greek Yogurt
– Fresh Berries

Lunch 
– Chicken Veggie Quinoa Bowls (linked above)

Dinner
– Keto Bell Pepper Nachos

Wednesday

Breakfast 
– Cottage Cheese Pancakes (linked above)
– 1/2 Cup non-fat Vanilla Greek Yogurt
– Fresh Berries

Lunch 
– Chicken Veggie Quinoa Bowls (linked above)

Dinner
– BBQ Soy Ginger Chicken Thighs
– Sautéed Zucchini

Thursday

Breakfast 
– Cottage Cheese Pancakes (linked above)
– 1/2 Cup non-fat Vanilla Greek Yogurt
– Fresh Berries

Lunch 
– Chicken Veggie Quinoa Bowls (linked above)

Dinner
– Tomato Zucchini Casserole
– Protein Pasta (or your choice of protein)

Friday

Breakfast 
– Cottage Cheese Pancakes (linked above)
– 1/2 Cup non-fat Vanilla Greek Yogurt
– Fresh Berries

Lunch 
– Tomato Zucchini Casserole
– Protein Pasta

Dinner
– Almond Crusted Salmon
– Salad with Low Calorie Dressing

Saturday

Breakfast 
– Cottage Cheese Pancakes (linked above)
– 1/2 Cup non-fat Vanilla Greek Yogurt
– Fresh Berries

Lunch 
– Leftover / Meal Prepped Tomato Zucchini Casserole
– Protein Pasta

Dinner
– Grilled Honey Chili Lime Cilantro Chicken
– Grilled Asparagus

Sunday

Breakfast 
– Cottage Cheese Pancakes (linked above)
– 1/2 Cup non-fat Vanilla Greek Yogurt
– Fresh Berries

Lunch 
– Leftover / Meal Prepped Tomato Zucchini Casserole
– Protein Pasta

Dinner
– Baked Pork Chop and Asparagus Sheet Pan Dinner

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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