Healthy Weekly Meal Plan (November 20-26)
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
We’ve got lots of tasty meals to look forward to this week!
There’s some really great breakfast and lunch meal prep recipes too.
I’ll be splitting the Beef Casserole into 6 servings instead of 8 servings. It’ll still be less than 300 calories/serving and the portion size will be more filling.
The chicken and broccoli skillet dish is a really simple meal that comes together quickly. Feel free to serve it with some protein pasta, brown rice pasta, or miracle noodles to bulk it up a bit.
The meatballs will be made with pork but feel free to sub that with ground turkey, ground chicken, ground bison, or lean ground beef.
The slow cooker beef stew comes in at just over 500 calories. You could reduce the portion size to bring it under 500 calories/serving or use a leaner cut of beef, like London Broil.
Enjoy!
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Monday
Breakfast
– Apple Cinnamon Baked Oatmeal Cups
– 1/2 cup non-fat vanilla Greek yogurt
Lunch
– Thai-Inspired Chopped Chicken Salad
Dinner
– Tuscan Chicken Mac and Cheese
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Tuesday
Breakfast
– Apple Cinnamon Baked Oatmeal Cups (linked above)
– 1/2 cup non-fat vanilla Greek yogurt
Lunch
– Thai-Inspired Chopped Chicken Salad (linked above)
Dinner
– Instant Pot Vegetarian Chili
Wednesday
Breakfast
– Apple Cinnamon Baked Oatmeal Cups (linked above)
– 1/2 cup non-fat vanilla Greek yogurt
Lunch
– Thai-Inspired Chopped Chicken Salad (linked above)
Dinner
– Sweet and Sticky Pork Meatballs
– Steamed Green Beans or Edamame
Thursday
Breakfast
– Apple Cinnamon Baked Oatmeal Cups (linked above)
– 1/2 cup non-fat vanilla Greek yogurt
Lunch
– Thai-Inspired Chopped Chicken Salad (linked above)
Dinner
– Cheesy Beef Casserole with Cauliflower Rice
Friday
Breakfast
– Apple Cinnamon Baked Oatmeal Cups (linked above)
– 1/2 cup non-fat vanilla Greek yogurt
Lunch
– Leftover/Meal Prepped Cheesy Beef Casserole with Cauliflower Rice
Dinner
– Lemon Garlic Baked Salmon
– Roasted Asparagus
Saturday
Breakfast
– Apple Cinnamon Baked Oatmeal Cups (linked above)
– 1/2 cup non-fat vanilla Greek yogurt
Lunch
– Leftover/Meal Prepped Cheesy Beef Casserole with Cauliflower Rice
Dinner
– Chicken and Broccoli Skillet
Sunday
Breakfast
– Pesto Eggs with Avocado Toast
Lunch
– Low Calorie Turkey Wrap
– 2 clementines
Dinner
– Whole30 Beef Stew with Butternut Squash
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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