Healthy Weekly Meal Plan (October 2-8)
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
I can’t believe it’s October already!
It’s time for all things fall! Apples, pumpkin, slow cooker meals, casseroles, fall decorations, and so much more. But here, we’re just doing food.
The Apple Cinnamon Oats will cook low and slow overnight. Pop them in the slow cooker Sunday night and they’ll be ready to go first thing Monday morning!
It’s such a great breakfast meal prep solution if you’re in the mood for warm oatmeal instead of overnight oats. Portion the leftovers into microwave-safe containers and then just reheat for the next few mornings.
The baked chicken and zucchini is a simple one-dish recipe. All the ingredients are tossed in a casserole dish, baked, and served. You can keep it simple and serve it by itself (protein and veggies) or you can add a starch like a baked potato / sweet potato, rice, or add more veggies like a side salad.
I can’t wait to start digging into some cozy fall dishes!
Enjoy!
Access all Meal Plans here.
Meal Prep Tools
Instant Pot
Casserole Dish
slow cooker
Muffin Tin
Chef’s Pan
Shop all my favorite Kitchen Tools on my Amazon Store.
Monday
Breakfast
– Slow Cooker Apple Cinnamon Oats
Lunch
– Spicy Chickpea Quinoa Bowls
Dinner
– Vegan Tofu Nuggets
– Roasted Asparagus
— > Get more Low Calorie Dinner Recipes here <—
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Tuesday
Breakfast
– Slow Cooker Apple Cinnamon Oats (linked above)
Lunch
– Spicy Chickpea Quinoa Bowls (linked above)
Dinner
– Taco Pasta
Wednesday
Breakfast
– Slow Cooker Apple Cinnamon Oats (linked above)
Lunch
– Spicy Chickpea Quinoa Bowls (linked above)
Dinner
– Healthy Beef and Broccoli Stir Fry
– Roasted Cauliflower Rice
Thursday
Breakfast
– Slow Cooker Apple Cinnamon Oats (linked above)
Lunch
– Spicy Chickpea Quinoa Bowls (linked above)
Dinner
– Easy Baked Chicken and Zucchini
– See notes in the opening section for serving suggestions.
Friday
Breakfast
– Ricotta Cheese Egg Bites with Onions and Peppers
– Fresh Fruit
Lunch
– Spicy Chickpea Quinoa Bowls (linked above)
Dinner
– 10 Minute Pan Seared Shrimp
– Blanched Green Beans or Roasted Green Beans
Saturday
Breakfast
– Ricotta Cheese Egg Bites with Onions and Peppers (linked above)
– Fresh Fruit
Lunch
– Spicy Chickpea Quinoa Bowls (linked above)
Dinner
– Chicken Broccoli Alfredo Bake
Sunday
Breakfast
– Ricotta Cheese Egg Bites with Onions and Peppers (linked above)
– Fresh Fruit
Lunch
– Leftover / Meal Prepped Chicken Broccoli Alfredo Bake
Dinner
– Healthy Pulled Pork on a Keto Bun
– 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
