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

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7 Day Healthy Weekly Meal Plan

This week is all about lightened up comfort food, easy recipes, and grilling!

This is definitely one of those weeks where I’m feel like I need a little comfort food and wanting to take advantage of the nice grilling weather. But comfort food doesn’t have to mean unhealthy – we can still keep it in our calorie budget!

The Creamy Broccoli Pasta comes in at just short of 500 calories per serving. You can cut the calories even more on that dish by using fat free half and half and reduce the cheese to 1/2 cup instead of 3/4.

The Taco Casserole comes in at a little over 500 calories per serving but again, you can shave some calories off of that by using extra lean ground beef or 99% ground turkey. Use reduced fat or fat free cheese too.

Use lean ground beef for the burgers. You could also use frozen burger patties, frozen turkey burgers, veggie burgers, or chicken burgers. Your choice!

Enjoy!

Access all Meal Plans here.

Kitchen Gadgets

Air fryer

meal prep containers

dutch oven

casserole dish

skillet

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image of a healthy meal with a white overlay and text that says healthy weekly meal plan

Monday

Breakfast
– Overnight Oats
– Fresh Berries

Lunch
– Turkey Pinwheels Meal Prep

Dinner
– Creamy Broccoli Pasta

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Tuesday

Breakfast
– Overnight Oats (linked above)
– Fresh Berries

Lunch
– Turkey Pinwheels Meal Prep (linked above)

Dinner
– Easy Taco Casserole

overhead shot of healthy Taco Casserole in a scalloped bowl with a fork garnished with sliced avocado and tortilla chips - one of the recipes for this week's healthy weekly meal plan

Wednesday

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

Lunch
– Turkey Pinwheels Meal Prep (linked above)

Dinner
– Healthy Marry Me Chicken
– Shirataki Noodles

Healthy Marry Me Chicken plated over rice on a green and white plate - one of the recipes for this week's healthy weekly meal plan

Thursday

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

Lunch
– Healthy Chicken Cobb Salad
– 1/2 cup low fat cottage cheese

Dinner
– One Pan Sausage and Veggies

overhead shot of sheet pan sausage and veggies cooked with a wooden spoon stirring it - one of the recipes for this week's healthy weekly meal plan

Friday

Breakfast
– Spinach and Egg Meal Prep Breakfast Sandwiches

Lunch
– Healthy Chicken Cobb Salad (linked above)
– 1/2 cup low fat cottage cheese

Dinner
– Air Fryer Sweet Chili Chicken and Brussels Sprouts
– Roasted Cauliflower Rice

overhead shot of cooked Air Fryer Sweet Chili Chicken and Brussels Sprouts on a plate with rice - one of the recipes from this week's healthy weekly meal plan

Saturday

Breakfast
– Spinach and Egg Meal Prep Breakfast Sandwiches (linked above)

Lunch
– Healthy Chicken Cobb Salad (linked above)
– 1/2 cup low fat cottage cheese

Dinner
– Juicy Grilled Burgers on Keto Buns or Lettuce Wrap
– Grilled Asparagus

grilled juicy burgers on a buns with cheese, tomato, and red onion - one of the recipes for this week's healthy weekly meal plan

Sunday

Breakfast
– Spinach and Egg Meal Prep Breakfast Sandwiches (linked above)

Lunch
– Healthy Chicken Cobb Salad (linked above)
– 1/2 cup low fat cottage cheese

Dinner
– Grilled Chicken Fajita Skewers
– Low Calorie Tortillas

Grilled Chicken Fajita Skewers cooked and plated with wedges of lime and bowl of guacamole - 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