Healthy Weekly Meal Plan (October 30 – November 5)

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 November is already here! That means we’re in prime squash season so we’ll be utilizing a few different varieties this week.

We’re starting the week with some meal prepped lunches from the previous week’s meal plan. Last Sunday, we made enough Sweet Potato Chili to meal prep for two lunches this week.

Breakfast for the majority of the week will be the baked omelette with 1/2 an avocado and salsa. Feel free to reduce the amount of avocado if you want to keep your breakfast calories a little lower.

You can also serve this on top of a slice of Keto toast for a little avocado toast action.

This avocado saver will help keep your leftover avocado half a little fresher.

You can reduce the calories in the baked cod recipe by using light mayonnaise. I also recommend grating the parmesan cheese yourself and weighing it with a digital kitchen scale to get the most accurate calorie count.

Sunday breakfast is a real Sunday morning breakfast – pancakes! Because it’s pumpkin season, Keto Pumpkin Pancakes are on the menu. They call for pumpkin puree and pumpkin pie spice and have all that glorious pumpkin flavor you’re looking for!

Enjoy!

Access all Meal Plans here.

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Meal Prep Tools

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Air Fryer

skillet

Double Electric Skillet

slow cooker

kitchen scale

Shop all my favorite Kitchen Tools on my Amazon Store.

Monday

Breakfast 
– Sheet Pan Sweet Potato Spinach Omelette
– 1/2 avocado + Salsa

Lunch 
– Leftover/Meal Prepped Slow Cooker Sweet Potato Chili from Sunday Dinner

Dinner
– Mushroom and Quinoa Stuffed Acorn Squash
– Salad with low calorie dressing

— > Get more Low Calorie Dinner Recipes here <—

Tuesday

Breakfast 
– Sheet Pan Sweet Potato Spinach Omelette (linked above)
– 1/2 avocado + Salsa

Lunch 
– Leftover/Meal Prepped Slow Cooker Sweet Potato Chili

Dinner
– Chili Spaghetti Squash Casserole

Wednesday

Breakfast 
– Sheet Pan Sweet Potato Spinach Omelette (linked above)
– 1/2 avocado + Salsa

Lunch 
– Leftover/Meal Prepped Chili Spaghetti Squash Casserole

Dinner
– Air Fryer Chicken Tenders
– Air Fryer Brussels Sprouts with Hot Honey

Thursday

Breakfast 
– Sheet Pan Sweet Potato Spinach Omelette (linked above)
– 1/2 avocado + Salsa

Lunch 
– Leftover/Meal Prepped Chili Spaghetti Squash Casserole

Dinner
– Healthy Chicken Alfredo
– Steamed Broccoli

Friday

Breakfast 
– Sheet Pan Sweet Potato Spinach Omelette (linked above)
– 1/2 avocado + Salsa

Lunch 
– Leftover/Meal Prepped Chili Spaghetti Squash Casserole

Dinner
– Baked Cod
– Sautéed Zucchini

Saturday

Breakfast 
– Sheet Pan Sweet Potato Spinach Omelette (linked above)
– 1/2 avocado + Salsa

Lunch 
– Cottage Cheese Pizza Bowl
– Mini Bell Peppers

Dinner
– Baked Chicken Drumsticks
– Broccoli Apple Salad

Sunday

Breakfast 
– Keto Pumpkin Pancakes with Sugar Free Maple Syrup
– 1/2 cup vanilla Greek yogurt (or 2 scrambled eggs)

Lunch 
– Cottage Cheese Pizza Bowl (linked above)
– Mini Bell Peppers

Dinner
– Slow Cooker Garlic Parmesan Chicken Stew

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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