Healthy Weekly Meal Plan (October 23-29)

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

There are some really wholesome meals on the menu this week!

But not only are they wholesome, they’re nourishing feel-good recipes that are easy to make and several have minimal ingredients.

Thursday night’s dinner is a really simple meal to make. I’m throwing potatoes in the oven or air fryer, cooking a few pork chops, and steaming the green beans in the microwave.

You can cook the pork chops on an outdoor grill, indoor grill, or in a cast iron skillet.

While I’m doing this, I’ll meal prep the Stuffed Pepper Skillet meal for lunches for the rest of the week.

To make the skillet meal even faster, use minced garlic from the jar and either buy pre-cut peppers or prep them and cut them up the day you buy them. You can even cook the meat for this dish the same night you’re cooking the meat for the lazy enchiladas.

And for the enchiladas, I’m going to use carb-smart tortillas. You could also just use regular flour tortillas or even gluten free tortillas.

Feel free to use ground turkey or ground chicken for these dishes if you’d prefer that over lean ground beef.

Enjoy!

Access all Meal Plans here.

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Meal Prep Tools

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Slow Cooker

cast iron skillet

Casserole Dish

Electric Grill

Silicone muffin pan

Shop all my favorite Kitchen Tools on my Amazon Store.

Monday

Breakfast 
– 2 Mini Frittata Egg Muffins
– Fresh Fruit

Lunch 
– Skillet Sausage and Zucchini

Dinner
– Vegan Drunken Noodles

— > Get more Low Calorie Dinner Recipes here <—

Tuesday

Breakfast 
– 2 Mini Frittata Egg Muffins (linked above)
– Fresh Fruit

Lunch 
– Skillet Sausage and Zucchini (linked above)

Dinner
– Lazy Enchiladas

Wednesday

Breakfast 
– 2 Mini Frittata Egg Muffins (linked above)
– Fresh Fruit

Lunch 
– Skillet Sausage and Zucchini (linked above)

Dinner
– Peanut Butter Chicken
– Roasted Cauliflower Rice, Brown Rice, or White Rice

Thursday

Breakfast 
– 2 Mini Frittata Egg Muffins (linked above)
– Fresh Fruit

Lunch 
– Skillet Sausage and Zucchini (linked above)

Dinner
– Rosemary Dijon Pork Chops
– Baked Sweet Potato (or cooked in an Air Fryer)
– Steamed Green Beans

Friday

Breakfast 
– 2 Mini Frittata Egg Muffins (linked above)
– Fresh Fruit

Lunch 
– Deconstructed Stuffed Pepper Skillet

Dinner
– Chili Garlic Shrimp
– Steamed Broccoli

Saturday

Breakfast 
– 2 Mini Frittata Egg Muffins (linked above)
– Fresh Fruit

Lunch 
– Deconstructed Stuffed Pepper Skillet (linked above)

Dinner
– Lemon Chicken with Asparagus

Sunday

Breakfast 
– Pesto Eggs with Avocado Toast

Lunch 
– Deconstructed Stuffed Pepper Skillet (linked above)

Dinner
– Slow Cooker Sweet Potato Chili

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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