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

collage image of recipes for the healthy weekly meal plan March 6-12

7 Day Healthy Weekly Meal Plan

This week is all about chicken! While we do have some salmon and a vegetarian meal, we’re getting a lot of our protein from chicken.

And I’m ok with that! As you can see, chicken is super versatile and can easily be prepared so many ways.

So while we’re making chicken several times, they’re all different with plenty of flavor variations to keep us from getting bored.

Tacos, Alfredo, Roasted, Nut Crusted – all delicious, healthy, and nutritious!

Enjoy!

Access all Meal Plans here.

Meal Prep Tools

Air Fryer

Skillet

Overnight oat jars

Dutch Oven

Half Sheet Pans

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
– Ground Beef and Cabbage Stir Fry (can use turkey or chicken)
– Roasted Cauliflower Rice

Dinner
– Vegetable Gnocchi Soup
– Sourdough Bread or Gluten Free Biscuits

— > Get more Low Calorie Soup Recipes here <—

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Tuesday

Breakfast
– Overnight Oats (linked above)
– 1/2 Banana + 1 Tablespoon Chopped Walnuts

Lunch
– Ground Beef and Cabbage Stir Fry (linked above)
– Roasted Cauliflower Rice

Dinner
– Chicken Tacos with low calorie tortillas

overhead shot of four healthy chicken tacos on a white plate with a small bowl of lime wedges — Healthy Chicken Tacos from Eating Bird Food

Wednesday

Breakfast
– Overnight Oats (linked above)
– Fresh Berries

Lunch
– Ground Beef and Cabbage Stir Fry (linked above)
– Roasted Cauliflower Rice

Dinner
– Spaghetti Squash Chicken Alfredo (dairy free)

overhead shot of Spaghetti Squash Chicken Alfredo in a large white bowl with serving tongs — Dairy Free Spaghetti Squash Chicken Alfredo from The Real Food Dietitians

Thursday

Breakfast
– Overnight Oats (linked above)
– Fresh Berries

Lunch
– Leftover / Meal Prepped Spaghetti Squash Chicken Alfredo (linked above)

Dinner
– Sheet Pan Ranch Pork Chops with Potatoes
– Air Fryer Green Beans

overhead shot of Sheet Pan Ranch Pork Chops with Potatoes on a white plate with roasted green beans

Friday

Breakfast
– Low Calorie Pumpkin Muffins
– 1/2 cup non-fat Vanilla Greek Yogurt

Lunch
– Leftover / Meal Prepped Spaghetti Squash Chicken Alfredo (linked above)

Dinner
– Air Fryer Teriyaki Salmon Bites
– White Rice or Roasted Cauliflower Rice
– Steamed Broccoli or Steamed Edamame

Air Fryer Teriyaki Bites in a bowl with steamed broccoli over white rice — Air Fryer Teriyaki Salmon Bites from Healthful Blondie

Saturday

Breakfast
– Low Calorie Pumpkin Muffins (linked above)
– 1/2 cup non-fat Vanilla Greek Yogurt

Lunch
– Leftover / Meal Prepped Teriyaki Salmon Bites
– White Rice or Cauliflower Rice
– Steamed Broccoli or Steamed Edamame

Dinner
– Pistachio Chicken
– Salad with low calorie dressing

Overhead shot of Pistachio Chicken in a deep white bowl with greens and a lemon wedge — Pistachio Chicken from Joy Food Sunshine

Sunday

Breakfast
– Low Calorie Pumpkin Muffins (linked above)
– 1/2 cup non-fat Vanilla Greek Yogurt

Lunch
– Low Calorie Turkey Wrap
– Sliced Cucumbers
– Fresh Berries

Dinner
– Whole Roasted Chicken
– Baked Sweet Potato
– Garlic Parmesan Brussels Sprouts

overhead shot of a cooked whole roasted chicken in a black cast iron skillet — Whole Roasted Chicken from All the Healthy Things

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