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

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7 Day Healthy Weekly Meal Plan

St. Patrick’s Day is this week so we have a couple Irish-inspired meals planned!

Sandwiches are my favorite and are heavily featured in the lunches this week. I use low calorie bread (Keto) and Mission low calorie wraps.

I’m meal prepping low calorie Chicken Salad for sandwiches with the leftover roasted chicken from Sunday’s meal plan (March 6-12). I’ll serve that on low calorie / keto bread or rolls with lettuce.

The chicken salad is so good and one of my favorite recipes to make with leftover chicken or rotisserie chicken.

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

Monday

Breakfast
– Lemon Raspberry Baked Oatmeal

Lunch
– Chicken Salad Sandwiches on low calorie bread
– 2 Clementines

Dinner
– Pork Stir Fry
– White Rice, Brown Rice, or Cauliflower

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Tuesday

Breakfast
– Lemon Raspberry Baked Oatmeal (linked above)

Lunch
– Chicken Salad Sandwiches on low calorie bread
– 2 Clementines

Dinner
– Green Chile Chicken Enchilada Skillet

Green Chicken Chile Enchilada Skillet on a plate with sour cream, sliced avocado, and lime wedges - one of the recipes from this week's healthy weekly meal plan — Green Chile Chicken Enchilada Skillet from Recipe Runner

Wednesday

Breakfast
– Lemon Raspberry Baked Oatmeal (linked above)

Lunch
– Chicken Salad Sandwiches on low calorie bread
– 2 Clementines

Dinner
– Ground Turkey Pasta Bake
– Salad with low calorie dressing

Ground Turkey Pasta Bake in a casserole dish - one of the recipes from this week's healthy weekly meal plan — Ground Turkey Pasta Bake from iFoodReal

Thursday

Breakfast
– Lemon Raspberry Baked Oatmeal (linked above)

Lunch
– Chicken Salad Sandwiches on low calorie bread
– 2 Clementines

Dinner
– Air Fryer Chicken Drumsticks
– Sautéed Zucchini

Air Fryer Chicken Legs on a white serving plate - one of the recipes from this week's healthy weekly meal plan — Air Fryer Chicken Legs from The Wooden Skillet

Friday

Breakfast
– Lemon Raspberry Baked Oatmeal (linked above)

Lunch
– Vegan Hummus Avocado Sandwich
– 1/2 cup nonfat Vanilla Greek Yogurt

Dinner
– Vegan Irish Stew
– Gluten Free Irish Soda Bread

overhead shot of Vegan Irish Stew in a white dutch oven for this week's healthy weekly meal plan — Vegan Irish Stew from The Simple Veganista

Saturday

Breakfast
– Pesto Eggs
– Sourdough Toast

Lunch
– Low Calorie Turkey Wrap
– Apple Slices

Dinner
– Instant Pot Corned Beef and Cabbage with Potatoes and Carrots (Whole30)
– Gluten Free Irish Soda Bread (linked above)

Instant Pot Corned Beef and Cabbage with Carrots and Potatoes for this week's healthy weekly meal plan — Instant Pot Corned Beef and Cabbage from Cook at Home Mom

Sunday

Breakfast
– Corned Beef Hash
– Gluten Free Irish Soda Bread (linked above)

Lunch
– Low Calorie Turkey Wrap (linked above)
– Apple Slices

Dinner
– Baked Tuscan Chicken Casserole
– Salad with low calorie dressing

overhead shot of baked Tuscan Chicken Casserole in a white casserole dish - one of the recipes for this week's healthy weekly meal plan — Tuscan Chicken Casserole from Eat Well 101

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