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

collage image of four meals with text for the healthy weekly meal plan for May 22-28

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7 Day Healthy Weekly Meal Plan

This week, I’m revisiting an old favorite – Vanilla Chia Pudding. Instead of milk, I’m going to use Fairlife Vanilla Protein Shakes as the liquid to up the protein content a bit.

You could even use chocolate shakes for a chocolate version!

On Sunday, I’m meal prepping the Chia Seed Pudding for breakfasts. I’ll also make the Dijon Thyme Chicken with rice and asparagus to have lunches ready through Thursday.

On Thursday, I’ll prep the chicken for the Chicken Caesar Wraps and the yogurt parfaits for breakfast. This will get you through the rest of the week!

I’ll save the granola on the side and add it right before eating. You can pre-measure on Thursday when you’re making the parfaits.

Enjoy!

Access all Meal Plans here.

Kitchen Gadgets

Slow cooker

rice cooker

casserole dish

sheet pans

meal prep jars

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
– Vanilla Chia Pudding (see note above!)
– Fresh Berries

Lunch
– Dijon Thyme Chicken Tender Meal Prep
– Basmati Rice
– Asparagus

Dinner
– Mushroom Ramen Noodles with Miso and Spinach

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Tuesday

Breakfast
– Vanilla Chia Pudding (linked above)
– Fresh Berries

Lunch
– Dijon Thyme Chicken Tender Meal Prep (linked above)
– Basmati Rice
– Asparagus

Dinner
– Crock Pot Chicken Taco Chili
– Fresh jalapeños, avocado, and tomato for topping (optional)

overhead shot of Crock Pot Chicken Taco Chili in a white bowl over white rice and topped with avocado - one of the recipes for this week's healthy weekly meal plan

Wednesday

Breakfast
– Vanilla Chia Pudding (linked above)
– Fresh Berries

Lunch
– Dijon Thyme Chicken Tender Meal Prep (linked above)
– Basmati Rice
– Asparagus

Dinner
– Hawaiian BBQ Chicken Sheet Pan Meal
– Roasted Cauliflower Rice

Hawaiian Sheet Pan BBQ Chicken on a baked on a sheet pan that was lined with white parchment paper - one of the recipes from this week's healthy weekly meal plan

Thursday

Breakfast
– Vanilla Chia Pudding (linked above)
– Fresh Berries

Lunch
– Dijon Thyme Chicken Tender Meal Prep (linked above)
– Basmati Rice
– Asparagus

Dinner
– Thai Chicken Lettuce Wraps

overhead shot of Thai Chicken Lettuce Wraps on a plate - one of the recipes from this week's healthy weekly meal plan

Friday

Breakfast
– Fruit and Yogurt Parfaits

Lunch
– Chicken Caesar Wrap
– Sliced Apples

Dinner
– Salmon Sheet Pan Dinner

overhead shot of sheet pan salmon baked with lemon, potatoes, and green beans - one of the recipes for this week's healthy weekly meal plan

Saturday

Breakfast
– Fruit and Yogurt Parfaits (linked above)

Lunch
– Chicken Caesar Wrap (linked above)
– Sliced Apples

Dinner
– Shrimp Scampi
– Zucchini Noodles or Miracle Noodles

overhead shot of Shrimp Scampi cooked in a silver pan garnished with fresh parsley - one of the recipes for this week's healthy weekly meal plan

Sunday

Breakfast
– Fruit and Yogurt Parfaits (linked above)

Lunch
– Chicken Caesar Wrap (linked above)
– Sliced Apples

Dinner
– Healthy Stuffed Shells
– Salad with Low Calorie Dressing

overhead shot of healthy stuffed shells baked and topped with fresh basil - one of the recipes for this week's healthy weekly meal plan

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