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

collage image of meals for the Healthy Weekly Meal Plan March 27 - April 2 with text for Pinterest

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7 Day Healthy Weekly Meal Plan

Meal prepping takes a little bit of time on Sunday afternoon but it will save you time during the week when you’re short on it!

I like to meal prep the overnight oats while I’m cooking dinner on Sunday. I’m already in the kitchen and it’s a great use of my time when I’ve got a little downtime between dishes.

I’ll also be meal prepping the breakfast burritos on Sunday since they can be frozen. That way, I won’t have to prep them mid-week but you can make them any time during the week that works for you!

Since the breakfast burrito recipe makes 6, I’ll have 3 leftover for next week too.

Enjoy!

Access all Meal Plans here.

Meal Prep Tools

Instant Pot

Slow cooker

Half Sheet Pans

Overnight oat jars

Air Fryer

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

Lunch
– BBQ Chicken and Roasted Sweet Potato Bowls

Dinner
– One Pot Veggie Mac and Cheese

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Tuesday

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

Lunch
– BBQ Chicken and Roasted Sweet Potato Bowls (linked above)

Dinner
– Keto Steak Burrito Bowls

overhead shot of a Keto Steak Burrito Bowls in a large white bowl - one of the recipes for this week's healthy weekly meal plan — Keto Steak Burrito Bowls from Life Made Sweeter

Wednesday

Breakfast
– Overnight Oats (linked above)
– Fresh Berries

Lunch
– BBQ Chicken and Roasted Sweet Potato Bowls (linked above)

Dinner
– Slow Cooker Cheesy Spaghetti with Turkey Sausage
– Salad with low calorie dressing

Slow Cooker Cheesy Spaghetti with Turkey Sausage on a white plate with a fork - one of the recipes for this week's healthy weekly meal plan — Slow Cooker Cheesy Spaghetti from SkinnyMs.

Thursday

Breakfast
– Overnight Oats (linked above)
– Fresh Berries

Lunch
– Leftover / Meal Prepped Slow Cooker Spaghetti

Dinner
– Baked Pork Tenderloin
– Blanched Green Beans
– Baked Sweet Potatoes

baked pork tenderloin on a round white plate with blanched green beans and mashed potatoes with gravy - one of the recipes for this week's healthy weekly meal plan — Baked Pork Tenderloin from Salt & Lavender

Friday

Breakfast
– Meal Prep Breakfast Burritos

Lunch
– Leftover / Meal Prepped Pork Tenderloin with blanched green beans and sweet potato

Dinner
– Air Fryer Honey Garlic Salmon
– White Rice, Brown Rice, or Cauliflower Rice
– Steamed Broccoli

Air Fryer Honey Garlic Salmon in a white bowl with white rice and broccoli - one of the recipes from this week's healthy weekly meal plan — Air Fryer Salmon from The Cooking Jar

Saturday

Breakfast
– Meal Prep Breakfast Burritos (linked above)

Lunch
– Healthy Tuna Salad with lettuce cups or low calorie bread
– 2 clementines

Dinner
– Air Fryer Chicken and Veggies

Air Fryer Chicken and Veggies in a white bowl with a fork - one of the recipes for this week's healthy weekly meal plan — 10 Minute Air Fryer Chicken and Vegetables from Pinch Me Good

Sunday

Breakfast
– Meal Prep Breakfast Burritos (linked above)

Lunch
– Healthy Tuna Salad with lettuce cups or low calorie bread (linked above)
– 2 clementines

Dinner
– Instant Pot Mississippi Roast
– Mashed Cauliflower

cooked Mississippi Roast in an Instant Pot - one of the recipes from this week's healthy weekly meal plan — Instant Pot Mississippi Roast from 40 Aprons

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