Healthy Weekly Meal Plan (October 16-22)

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

The fall chill has hit New England so this week we’re having all the cozy fall dishes.

Two kinds of soup are on the menu. Soup is such a great low-calorie meal.

It’s also really good for meal prepping. You can make a huge batch of soup and freeze extra’s to have on hand for busy nights.

Just pull individually frozen portions of soup from the freezer, throw it in a pan, and heat until it’s thawed and bubbling hot.

When shopping, get a big enough bag of kale to make for the grain bowls and for the kale salad. For even faster prep, you can get baby kale, which cuts down on the prep time significantly.

I’ll be using Jovial Gluten Free Lasagna Noodles in the Lasagna Soup. Their gluten free pasta is our family’s favorite brand.

Jovial also makes gluten free orzo, which is what I’ll be using in the orzo bake.

Their pasta is available on Amazon but I usually buy it in bulk on Thrive Market and get it on auto ship with a lot of our other gluten free products.

I’m also a huge fan of sheet pan meals. I say that every time I share a sheet pan recipe because I really mean it.

It’s just SO EASY to throw all the ingredients onto a single sheet pan and have a fully cooked meal and only one dish to wash.

It’s glorious!

Enjoy!

Access all Meal Plans here.

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Meal Prep Tools

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Instant pot

sheet pan

dutch oven

Food Storage

Slow Cooker

Shop all my favorite Kitchen Tools on my Amazon Store.

Monday

Breakfast 
– Basic Overnight Oats with 1/4 – 1/2 teaspoon Pumpkin Pie Spice mixed in
– 1-2 tablespoons chopped pecans

Lunch 
– Autumn Grain Bowls with Maple Cinnamon Vinaigrette

Dinner
– One Pan Tomato Basil Baked Orzo
– Salad with low calorie dressing (optional)

— > Get more Low Calorie Dinner Recipes here <—

Tuesday

Breakfast 
– Basic Overnight Oats with 1/4 – 1/2 teaspoon Pumpkin Pie Spice mixed in
– 1-2 tablespoons chopped pecans

Lunch 
– Autumn Grain Bowls with Maple Cinnamon Vinaigrette (linked above)

Dinner
– Chimichurri Steak and Veggie Sheet Pan Meal

Wednesday

Breakfast 
– Sheet Pan Breakfast Pizza with Sausage & Potatoes
– Clementine and Fresh Berries

Lunch 
– Autumn Grain Bowls with Maple Cinnamon Vinaigrette (linked above)

Dinner
– Garlic Butter Chicken Bites
– Kale Caesar Salad

Thursday

Breakfast 
– Sheet Pan Breakfast Pizza with Sausage & Potatoes (linked above)
– Clementine and Fresh Berries

Lunch 
– Autumn Grain Bowls with Maple Cinnamon Vinaigrette (linked above)

Dinner
– Teriyaki Slow Cooker Pork Tenderloin

Friday

Breakfast 
– Sheet Pan Breakfast Pizza with Sausage & Potatoes (linked above)
– Clementine and Fresh Berries

Lunch 
– Autumn Grain Bowls with Maple Cinnamon Vinaigrette (linked above)

Dinner
– Healthy Seafood Chowder
– Keto Bread or 1 oz. Sourdough Bread

Saturday

Breakfast 
– Sheet Pan Breakfast Pizza with Sausage & Potatoes (linked above)
– Clementine and Fresh Berries

Lunch 
– Autumn Grain Bowls with Maple Cinnamon Vinaigrette (linked above)

Dinner
– Sheet Pan Chicken and Asparagus

Sunday

Breakfast 
– Sheet Pan Breakfast Pizza with Sausage & Potatoes (linked above)
– Clementine and Fresh Berries

Lunch 
– Low Calorie Turkey Wrap
– 1/2 cup Vanilla Greek yogurt
– Baby Carrot Sticks

Dinner
– Instant Pot Lasagna Soup
– Salad with Low Calorie Dressing

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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