Healthy Weekly Meal Plan (November 6-12)

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

I can’t believe we’re into November now! Thanksgiving will be here before we know it!

The vegan one pot pasta is made with Chickpea Pasta for protein. It’s loaded with veggies so you really don’t miss the meat.

You can add extra protein if you’d like – chicken or tofu would be great choices.

You can get gluten free Ramen Noodles on Amazon if you can’t find them in your local grocery store. Lotus Foods is available to me locally but it comes with a soup packet so I prefer to purchase the plain noodles.

Sunday I’m prepping the Turkey & Rice for lunches throughout the week. It’s a super simple meal cooked all in one pan. I find meals like this to be so great for meal prep!

You can also make the pumpkin muffins on Sunday and freeze them until later in the week. Otherwise, make them Thursday night or Friday morning before eating.

I’ll also be making the overnight oats on Sunday. I’m not usually a big Sunday meal prepare but this will be a big prep day for sure!

At least we’ll be set up for success for the week!

Enjoy!

Access all Meal Plans here.

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Meal Prep Tools

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air fryer

muffin pan

skillet

overnight oat jars

slow cooker

Shop all my favorite Kitchen Tools on my Amazon Store.

Monday

Breakfast 
– Overnight Oats
– 1/2 banana + 1 tablespoon chopped walnuts + a drizzle of honey

Lunch 
– Cheesy Ground Turkey and Rice Skillet

Dinner
– Vegan One Pot Pasta

— > Get more Low Calorie Dinner Recipes here <—

Tuesday

Breakfast 
– Overnight Oats (linked above)
– 1/2 banana + 1 tablespoon chopped walnuts + a drizzle of honey

Lunch 
– Cheesy Ground Turkey and Rice Skillet (linked above)

Dinner
– Keto Tacos

Wednesday

Breakfast 
– Overnight Oats (linked above)
– Fresh Berries + a drizzle of honey

Lunch 
– Cheesy Ground Turkey and Rice Skillet (linked above)

Dinner
– Gluten Free Ramen Noodle Bake

Thursday

Breakfast 
– Overnight Oats (linked above)
– Fresh Berries + a drizzle of honey

Lunch 
– Cheesy Ground Turkey and Rice Skillet (linked above)

Dinner
– Pork Chops with Pears and Spicy Mustard Greens

Friday

Breakfast 
– Cake Mix Pumpkin Muffins (low calorie)
– 2 Hard Boiled Eggs

Lunch 
– Cheesy Ground Turkey and Rice Skillet (linked above)

Dinner
– Garlic Ginger Salmon with Zoodles

Saturday

Breakfast 
– Cake Mix Pumpkin Muffins (linked above)
– 2 Hard Boiled Eggs

Lunch 
– Low Calorie Turkey Wrap
– 1/2 Cup low-fat Vanilla Greek Yogurt
– Cosmic Crisp Apple

Dinner
– Air Fryer Chicken Breast
– Healthy Broccoli Salad

Sunday

Breakfast 
– Cake Mix Pumpkin Muffins (linked above)
– 2 Hard Boiled Eggs

Lunch 
– Low Calorie Turkey Wrap (linked above)
– 1/2 Cup low-fat Vanilla Greek Yogurt
– Cosmic Crisp Apple

Dinner
– Chicken Meatloaf
– Mashed Cauliflower
– Steamed Green Beans

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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