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

collage of 4 meals with text for Pinterest for the Healthy Weekly Meal Plan for May 8-14

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7 Day Healthy Weekly Meal Plan

I’m in another sandwich / wrap mood this week so that’s reflected in the meal plan.

The great thing is, there are so many low calorie bread products on the market now so you can have your sandwich and eat it too!

If you’re looking at the calories/serving on the tacos, just know that you can easily shave off some calories from them! Use fat-free refried beans and reduced fat cheese.

For the cheeseburger wraps, use lean ground beef and low carb wraps. Low carb wraps are much lower in calories than regular wraps or flour tortillas.

The Chickpea Salad is good for 4 days in the refrigerator so I’m making that on Monday before eating it at lunch. That way it will last all the way through Thursday.

Serve it on your favorite low carb bread or low carb wrap. You could even skip the bread for this one and serve it with a bunch of veggie sticks or veggie rounds and eat it dip-style.

Enjoy!

Access all Meal Plans here.

Meal Prep Tools

Air Fryer

casserole dish

muffin tin

pizza pan

blender

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
– Mixed Berry Hemp Protein Smoothie

Lunch
– Garden Veggie Chickpea Salad Sandwich
– Sliced Cucumbers
– 2 clementines

Dinner
– Air Fryer Eggplant Milanese
– Cherry Tomato Salad (included with the eggplant recipe above)

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Tuesday

Breakfast
– Mixed Berry Hemp Protein Smoothie (linked above)

Lunch
– Garden Veggie Chickpea Salad Sandwich (linked above)
– Sliced Cucumbers
– 2 clementines

Dinner
– Baked Turkey Tacos

Baked Turkey Tacos in a white casserole dish - one of the recipes for this week's healthy weekly meal plan — Baked Turkey Tacos from Erin Lives Whole

Wednesday

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

Lunch
– Garden Veggie Chickpea Salad Sandwich (linked above)
– Sliced Cucumbers
– 2 clementines

Dinner
– Grilled Cheeseburger Wraps
– Salad with low calorie dressing

Grilled Cheeseburger Wraps cut in half and stacked on a white plate to show the inside - one of the recipes from this week's healthy weekly meal plan — Grilled Cheeseburger Wraps from Life in the Lofthouse

Thursday

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

Lunch
– Garden Veggie Chickpea Salad Sandwich (linked above)
– Sliced Cucumbers
– 2 clementines

Dinner
– Whole30 Butter Chicken
– Roasted Cauliflower Rice
– Brussels Sprouts

Whole30 Butter Chicken meal prepped in black containers with cauliflower rice and Brussels sprouts - one of the recipes for this week's healthy weekly meal plan — Whole30 Butter Chicken from Mad About Food

Friday

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

Lunch
– Leftover / Meal Prepped Butter Chicken
– Cauliflower Rice and Brussels Sprouts

Dinner
– Cauliflower Pizza
– Salad with low calorie dressing

overhead shot of baked Cauliflower Pizza on a parchment paper lined cutting board - one of the recipes from this week's healthy weekly meal plan — Cauliflower Pizza from Eating Bird Food

Saturday

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

Lunch
– Leftover / Meal Prepped Cauliflower Pizza (reheat in your Air Fryer!)

Dinner
– BBQ Turkey Meatballs
– Corn Salad with Avocado

BBQ Turkey Meatballs on a white plate with corn salad - one of the recipes from this week's healthy weekly meal plan — BBQ Turkey Meatballs from Kalefornia Cravings

Sunday

Breakfast
– Cottage Cheese Scrambled Eggs
– 1 piece Sourdough Toast

Lunch
– Leftover / Meal Prepped BBQ Meatballs and Corn Salad

Dinner
– Grilled Salmon
– Broccoli Slaw

overhead shot of a whole grilled salmon filet sliced and ready to serve — Grilled Salmon from Savory Nothings

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