Healthy Weekly Meal Plan (November 13-19)

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 some easy meals – soups, sheet pan meals, using the slow cooker, and making some skillet meals.

With the busy holiday season approaching, easy is necessary!

Make the Mediterranean Quinoa Bowls on Sunday so your lunches for Monday-Thursday are all set to go at the start of the week. The bowls come in at just over 400 calories so if you’re aiming for a 500 calorie lunch, you can add a little chicken for some extra protein.

I’ll be getting a bag of kale to make the soup. The hash on Sunday will use the rest of it since there’s always leftover kale!

To lighten up the soup a bit, use Italian chicken sausage or turkey sausage instead of pork sausage.

While you’re making the soup, make the chicken and vegetable recipe to meal prep for lunches. It’s a simple recipe so it’ll be easy to make the same time as you make the soup.

Enjoy!

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Meal Prep Tools

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slow cooker

square baking pan

cast iron skillet

half sheet pan

rice cooker

Shop all my favorite Kitchen Tools on my Amazon Store.

Monday

Breakfast 
– Protein Baked Oatmeal
– Fresh Berries

Lunch 
– Mediterranean Quinoa Bowls with Hummus

Dinner
– Szechuan Tofu
– Cooked White Rice or Brown Rice

— > Get more Low Calorie Dinner Recipes here <—

Tuesday

Breakfast 
– Protein Baked Oatmeal (linked above)
– Fresh Berries

Lunch 
– Mediterranean Quinoa Bowls with Hummus (linked above)

Dinner
– Mini Sheet Pan Tostadas (have 2 tostadas)

Wednesday

Breakfast 
– Protein Baked Oatmeal (linked above)
– Fresh Berries

Lunch 
– Mediterranean Quinoa Bowls with Hummus (linked above)

Dinner
– Healthy Protein Mac and Cheese

Thursday

Breakfast 
– Protein Baked Oatmeal (linked above)
– Fresh Berries

Lunch 
– Mediterranean Quinoa Bowls with Hummus (linked above)

Dinner
– Kale Soup with Sausage
– Sourdough Bread or Keto Rolls (optional)

Friday

Breakfast 
– Protein Baked Oatmeal (linked above)
– Fresh Berries

Lunch 
– Chicken and Vegetable Meal Prep

Dinner
– Shrimp Fried Rice
– Steamed Broccoli

Saturday

Breakfast 
– Protein Baked Oatmeal (linked above)
– Fresh Berries

Lunch 
– Chicken and Vegetable Meal Prep (linked above)

Dinner
– Baked Lemon Chicken
– Sauteed Zucchini

Sunday

Breakfast 
– Skillet Sweet Potato and Kale Hash with Eggs

Lunch 
– Chicken and Vegetable Meal Prep (linked above)

Dinner
– Whole30 Pot Roast with Carrots and Potatoes

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 – try this Viral TikTok Cottage Cheese Queso or Edible Protein Cookie Dough!
• Lightly Salted Mixed Nuts

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