Healthy Weekly Meal Plan (September 18-24)
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
September is such a weird month weather wise.
It could be hot and dry and feel like and extended summer, it could be cool and breezy like fall. It could also be full of hurricanes or tropical storms.
I find that planning meals this time of year extra challenging because you want that cooler weather comfort food but sometimes it’s still too hot to turn on the oven. I think we’re nailing the balance this week!
I’ll be using chicken sausage and Jovial Gluten Free Penne for the pasta bake. Bonus – brown rice pasta has additional protein!
It is a little more labor intensive for a weeknight meal BUT it makes 8 servings so you’ll be able to meal prep lunches for the rest of the week with the leftovers. It’s a delicious win-win situation.
Lunches are going to be super easy this week. They’re mostly going to be leftover / meal prepped servings from dinner.
Meals with larger serving sizes are perfect for this! Cooking once and eating for a few days is always a win-win situation.
On Thursday, prep extra carrot and celery sticks to have for Sunday. Again – prep once and eat twice.
Enjoy!
Access all Meal Plans here.
Meal Prep Tools
Instant Pot
Casserole Dish
Cast Iron Skillet
Dutch Oven
Muffin Pan
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Monday
Breakfast
– Baked Oatmeal Cups
– 1/2 Cup non-fat Greek Yogurt
Lunch
– Low Calorie Turkey Wraps
– Fresh Fruit and Veggie Sticks
Dinner
– Cheesy Marinara Beans
– Salad with Low Calorie Dressing
— > Get more Low Calorie Dinner Recipes here <—
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Tuesday
Breakfast
– Baked Oatmeal Cups (linked above)
– 1/2 Cup non-fat Greek Yogurt
Lunch
– Leftover/Meal Prepped Cheesy Marinara Beans
– Salad with Low Calorie Dressing
Dinner
– Healthy Turkey Chili
– Your favorite chili toppings (avocado, jalapeño, reduced fat cheese, etc)
Wednesday
Breakfast
– Baked Oatmeal Cups (linked above)
– 1/2 Cup non-fat Greek Yogurt
Lunch
– Leftover/Meal Prepped Turkey Chili
Dinner
– Nourishing Sausage and Vegetable Pasta Bake
– Salad with low calorie dressing
Thursday
Breakfast
– Baked Oatmeal Cups (linked above)
– 1/2 Cup non-fat Greek Yogurt
Lunch
– Leftover/Meal Prepped Sausage Vegetable Pasta Bake
Dinner
– Spicy Thai Chicken Wraps
– Veggie Sticks (celery, cucumber, carrots)
Friday
Breakfast
– Baked Oatmeal Cups (linked above)
– 1/2 Cup non-fat Greek Yogurt
Lunch
– Leftover/Meal Prepped Sausage Vegetable Pasta Bake
Dinner
– Honey Glazed Salmon
– Roasted Cauliflower Rice
Saturday
Breakfast
– Baked Oatmeal Cups (linked above)
– 1/2 Cup non-fat Greek Yogurt
Lunch
– Leftover/Meal Prepped Sausage Vegetable Pasta Bake
Dinner
– Chicken Broccoli Bake
Sunday
Breakfast
– Pesto Eggs with Avocado Toast
Lunch
– Leftover/Meal Prepped Sausage Vegetable Pasta Bake
Dinner
– Buffalo Chicken Tenders
– Carrot and Celery Sticks
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
