Healthy Weekly Meal Plan (October 9-15)

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

It’s that time of year again when we’re all looking for cozy pasta dishes to warm us up and cooler days.

For the hot honey noodles on Monday, I’ll be using brown rice noodles. I really like brown rice noodles because it adds a little extra nutrition and protein.

I’ll be using Jovial Brown Rice Fusilli for the Fiesta Chicken Casserole. It’s our favorite brand for gluten free pasta. You can use your favorite noodle for this dish, whether it’s a protein pasta, gluten free pasta, or regular pasta.

For the salmon dish, I’ll be using evaporated milk instead of coconut milk. Not only will it have a more neutral flavor but it will also cut the calories significantly.

Slow cooker meals on Sunday are fabulous, especially recipes that cook long and slow like Beef Stew, chili, or soup. This week, we’ll make Beef Stew and prep the leftovers for lunches for next week.

I really like the Green Pan Slow Cooker because you can brown the meat right in the slow cooker before adding the rest of the ingredients. The Ninja Foodie PossibleCooker is similar.

Enjoy!

Access all Meal Plans here.

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Meal Prep Tools

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Air Fryer

Skillet

Casserole Dish

Baking Sheet

Slow Cooker

Shop all my favorite Kitchen Tools on my Amazon Store.

Monday

Breakfast 
– Breakfast Burrito Bowls

Lunch 
– Creamy Butter Beans
– Sourdough Toast or toasted Keto Bread for serving

Dinner
– Hot Honey Noodles

— > Get more Low Calorie Dinner Recipes here <—

Tuesday

Breakfast 
– Breakfast Burrito Bowls (linked above)

Lunch 
– Leftover/Meap Prepped Creamy Butter Beans
– Sourdough Toast or toasted Keto Bread for serving

Dinner
– Fiesta Chicken Casserole

Wednesday

Breakfast 
– Breakfast Burrito Bowls (linked above)

Lunch 
– Leftover/Meal Prepped Fiesta Chicken Casserole

Dinner
– Air Fryer Boneless BBQ Chicken Thighs
– Sautéed Zucchini and Mushrooms

Thursday

Breakfast 
– Breakfast Burrito Bowls (linked above)

Lunch 
– Leftover/Meal Prepped Fiesta Chicken Casserole

Dinner
– Hoisin Pork Tenderloin
– Roasted Cauliflower Rice

Friday

Breakfast 
– Breakfast Burrito Bowls (linked above)

Lunch 
– Leftover/Meal Prepped Fiesta Chicken Casserole

Dinner
– Creamy Sun-Dried Tomato Salmon
– Simple Spinach Salad with low calorie dressing

Saturday

Breakfast 
– Pesto Eggs with Avocado Toast

Lunch 
– Greek Yogurt Chicken Salad in lettuce cups
– Clementine
– Cucumber Slices

Dinner
– Sausage and Rice Skillet Meal

Sunday

Breakfast 
– Pesto Eggs with Avocado Toast (linked above)

Lunch 
– Greek Yogurt Chicken Salad in lettuce cups (linked above)
– Clementine
– Cucumber Slices

Dinner
– Slow Cooker Beef 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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