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

Collage of 4 healthy dinner recipes with text for Pinterest for the Healthy Weekly Meal Plan for May 1-7

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7 Day Healthy Weekly Meal Plan

Oats are a fantastic breakfast option. Not only are they healthy, but they’re filling.

They’re also versatile and you can change them up with so many different flavors and toppings!

One of the recipes I’m most excited about this week is the Vegan Pasta Primavera. I LOVE pasta and roasted veggies so I know it’s going to be delicious!

If you want to cut the calories even more, try it Konjac Noodles. Or if you want to up the protein, use a Protein Pasta.

The serving size is 2 cups so you could decrease the serving a bit to save calories there too.

The lettuce wraps can also be made with ground chicken or ground turkey instead of pork.

Enjoy!

Access all Meal Plans here.

Meal Prep Tools

skillet

Square baking pan

blender

Food Storage

waffle maker

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
– Apple Baked Oatmeal

Lunch
– Spicy Slaw Bowls with Shrimp & Edamame

Dinner
– Vegan Pasta Primavera with Roasted Veggies (I’m using Jovial Gluten Free Farfalle)

— > Get more Low Calorie Dinner Recipes here <—

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Tuesday

Breakfast
– Apple Baked Oatmeal (linked above)

Lunch
– Spicy Slaw Bowls with Shrimp & Edamame (linked above)

Dinner
– Taco Stuffed Peppers

Taco Stuffed Peppers on a white plate garnished with sour cream and fresh cilantro. One of the recipes for this week's healthy weekly meal plan — Taco Stuffed Peppers from Wellness by Kay

Wednesday

Breakfast
– Apple Baked Oatmeal (linked above)

Lunch
– Spicy Slaw Bowls with Shrimp & Edamame (linked above)

Dinner
– Sweet and Spicy Pork Lettuce Wraps

Pork Lettuce Wraps on a white surface - one of the recipes from this week's healthy weekly meal plan — Pork Lettuce Wraps from What Molly Made

Thursday

Breakfast
– Apple Baked Oatmeal (linked above)

Lunch
– Spicy Slaw Bowls with Shrimp & Edamame (linked above)

Dinner
– Creamy Coconut Lime Chicken
– Blanched Green Beans

Creamy Coconut Lime Chicken in a white cast iron skillet - one of the recipes from this week's healthy weekly meal plan — Coconut Lime Chicken from The Almond Eater

Friday

Breakfast
– Chocolate Covered Strawberry Protein Smoothie

Lunch
– Lemon Quinoa & Chickpea Salad

Dinner
– Chicken Lo Mein with gluten free spaghetti
– Blanched Green Beans (linked above)

Chicken Lo Mein in a decorated blue bowl - one of the recipes from this week's healthy weekly meal plan — Chicken Lo Mein from The Woks of Life

Saturday

Breakfast
– Blueberry Gluten Free Greek Yogurt Waffles
– Sugar Free Syrup

Lunch
– Lemon Quinoa & Chickpea Salad (linked above)

Dinner
– Chicken and Zucchini Skewers

Grilled Chicken & Zucchini Skewers on a platter - one of the recipes for this week's healthy weekly meal plan — Triple Herb Chicken & Zucchini Skewers from Zestful Kitchen

Sunday

Breakfast
– Blueberry Gluten Free Greek Yogurt Waffles (linked above)
– Sugar Free Syrup

Lunch
– Lemon Quinoa & Chickpea Salad (linked above)

Dinner
– Chimichurri Flank Steak
– Grilled Asparagus

Sliced Chimichurri Steak on a white platter - one of the recipes for this week's healthy weekly meal plan — Chimichurri Steak 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