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 making a few skillet meals!

Skillet meals are one of my favorite types of meals to make because they’re usually quick and easy. Plus, one-pan cooking makes for super easy clean up!

Prep the sandwich filling on Sunday and portion it out in small meal prep containers for the week. You can also prep your cucumber slices a few days ahead.

For the shrimp tacos, if you don’t love shrimp, you can use chicken or your favorite white fish.

The Lemon Chicken Pasta is one of the meals I’m looking forward to most this week. It looks SO good – the perfect lightened up comfort meal!

Enjoy!

Access all Meal Plans here.

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Meal Prep Tools

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air fryer

Cast iron skillet

Meal prep containers

Silicone Muffin Pan

chef pan

Shop all my favorite Kitchen Tools on my Amazon Store.

Monday

Breakfast 
– Overnight Oats
– 1/2 banana

Lunch 
– Buffalo Chickpea Salad Sandwich 
– Cucumber Slices 
– Apple Slices

Dinner
– Crispy Air Fryer Tofu
– Grilled Veggies with Chimichurri Sauce

— > Get more Low Calorie Dinner Recipes here <—

Tuesday

Breakfast 
– Overnight Oats (linked above)
– 1/2 banana

Lunch 
– Buffalo Chickpea Salad Sandwich (linked above)
– Cucumber Slices 
– Apple Slices 

Dinner
– Grilled Shrimp Tacos with Mango Avocado Salsa

Wednesday

Breakfast 
– Overnight Oats (linked above)
– Fresh Berries

Lunch 
– Buffalo Chickpea Salad Sandwich (linked above)
– Cucumber Slices 
– Apple Slices

Dinner
– Whole30 Steak Bites with Sweet Potatoes and Peppers

Thursday

Breakfast 
– Overnight Oats (linked above)
– Fresh Berries

Lunch 
– Buffalo Chickpea Salad Sandwich (linked above)
– Cucumber Slices 
– Apple Slices

Dinner
– Healthy Beef and Broccoli Stir Fry Recipe
– Roasted Cauliflower Rice (or white rice/brown rice)

Friday

Breakfast 
– Baked Egg Bites with Broccoli and Cheddar
– 1 Slice Sourdough Toast

Lunch 
– Buffalo Chickpea Salad Sandwich (linked above)
– Cucumber Slices 
– Apple Slices

Dinner
– Tex Mex Chicken and Zucchini Skillet Meal

Saturday

Breakfast 
– Baked Egg Bites with Broccoli and Cheddar (linked above)
– 1 Slice Sourdough Toast

Lunch 
– Buffalo Chickpea Salad Sandwich (linked above)
– Cucumber Slices 
– Apple Slices

Dinner
– Stuffed Pepper Casserole
– Salad with Low Calorie Dressing

Sunday

Breakfast 
– Baked Egg Bites with Broccoli and Cheddar (linked above)
– 1 Slice Sourdough Toast

Lunch 
– Leftover / Meal Prepped Stuffed Pepper Casserole

Dinner
– Lemon Chicken Pasta
– Grilled Asparagus

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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