Healthy Weekly Meal Plan (September 11-17)

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

This week is all about comfort food because with a few weeks into the school year (some of you even longer!) we’re in need of a little extra comfort!

Luckily, there are so many great options out there for lower calorie comfort food. We can still enjoy foods like Sloppy Joes, pasta, creamy chicken, and steak.

I’m getting one of my favorite dinner hacks again – a Costco Rotisserie Chicken. I’ll serve it with the Vegetable Noodle Stir Fry for dinner and then turn the leftover chicken into a healthy chicken salad for sandwiches.

On Sunday, I’ll prep the Pumpkin Muffins and make the hard boiled eggs. With 2 muffins and 2 eggs, it’ll come in right under 400 calories for breakfast. Feel free to add some fresh fruit if you’d like!

I like to store my hard boiled eggs in an egg container. Keeping them separate from the raw eggs makes it easier to not grab the wrong eggs when I’m ready to peel! They’re so great for meal prep!

I’ve also been enjoying the ease of Slow Cooker meals on Sunday so I think I’m going to make that a regular. Slow Cooker Sundays for the win!

Enjoy!

Access all Meal Plans here.

---

Meal Prep Tools

---

slow cooker

Skillet

Muffin Pan

Food Storage

Air Fryer

Shop all my favorite Kitchen Tools on my Amazon Store.

Monday

Breakfast 
– Low Calorie Pumpkin Muffins
– 2 Hard Boiled Eggs

Lunch 
– Hoisin Chicken Lettuce Wraps

Dinner
– Lentil Sloppy Joes
– Veggie Sticks

— > Get more Low Calorie Dinner Recipes here <—

Tuesday

Breakfast 
– Low Calorie Pumpkin Muffins (linked above)
– 2 Hard Boiled Eggs

Lunch 
– Hoisin Chicken Lettuce Wraps (linked above)

Dinner
– Cheesy Turkey Taco Skillet

Wednesday

Breakfast 
– Low Calorie Pumpkin Muffins (linked above)
– 2 Hard Boiled Eggs

Lunch 
– Hoisin Chicken Lettuce Wraps (linked above)

Dinner
– Tuscan Chicken over Shirataki Noodles
– Salad with Low Calorie Dressing

Thursday

Breakfast 
– Low Calorie Pumpkin Muffins (linked above)
– 2 Hard Boiled Eggs

Lunch 
– Hoisin Chicken Lettuce Wraps (linked above)

Dinner
– 15 Minute Vegetable Stir Fry Noodles
– Pulled Rotisserie Chicken

Friday

Breakfast 
– Low Calorie Pumpkin Muffins (linked above)
– 2 Hard Boiled Eggs

Lunch 
– Greek Yogurt Chicken Salad on Keto Bread
– Baby Carrots
– Cucumber Sticks

Dinner
– Sweet and Spicy Air Fryer Salmon
– Steamed Broccoli

Saturday

Breakfast 
– Low Calorie Pumpkin Muffins (linked above)
– 2 Hard Boiled Eggs

Lunch 
– Greek Yogurt Chicken Salad on Keto Bread (linked above)
– Baby Carrots
– Cucumber Sticks

Dinner
– Sheet Pan Steak with Lemon Zucchini

Sunday

Breakfast 
– Vanilla Protein French Toast Bites with Vanilla Protein Dip
– Fresh Berries

Lunch 
– Greek Yogurt Chicken Salad on Keto Bread (linked above)
– Baby Carrots
– Cucumber Sticks

Dinner
– Slow Cooker Beef Ragu
– Mashed Cauliflower

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

PIN THIS MEAL PLAN TO SAVE FOR LATER