Healthy Weekly Meal Plan (September 25 - October 1)

This is a Free 7 Day Healthy Meal Plan with breakfast, lunch, and dinner recipes to fit into a low calorie diet.

collage image of 4 healthy meals with text for Pinterest for the Free Weekly Meal Plan: September 25 - October 1

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7 Day Healthy Weekly Meal Plan

Let’s plan another week of healthy and delicious eating!

We’ve got a bunch of tasty meals to make and eat this week!

The Minestrone Soup recipe serves 6. But I’m choosing to reduce it to 4 servings for larger portions. Even with the larger portions, each serving comes in under 200 calories.

I also should note that I will occasionally have 1 oz. of sourdough bread in the meal plans. In order to portion control a bit better, I’ll buy a loaf of sourdough and slice it into 1 oz. pieces and then freeze it (pre-sliced).

When I have room for a piece of bread, I defrost a single serving. The frozen sourdough lasts for months and then I’ll buy another loaf when my stash runs out.

Feel free to add in some white rice, brown rice, or Cauliflower Rice with the pork stir fry. I’ll be making my decision that day depending on what I’m feeling.

I’ll be making the pumpkin muffins on Sunday. They’re super easy to make with just a couple ingredients.

The muffins freeze really well so once they cool to room temperature, I’ll freeze them for optimal freshness. I’ll pull 2 out each night to defrost overnight.

Sunday is Chinese Takeout Night because it just feels right! We’ll be making it ourselves for a lightened up takeout-takeout that’s just as delicious. I’ll be using gluten free rice noodles for the stir fry.

Enjoy!

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Monday

Breakfast
– 2 Low Calorie Pumpkin Muffins
– 1/2 cup Vanilla Greek Yogurt
– Fresh Strawberries or Blueberries

Lunch
– TikTok Wrap Hack with a low carb wrap filled with Turkey Breast, Laughing Cow Cheese Wedge, Spinach or Lettuce, and Fresh Tomato Slices.
– Honey Crisp Apple Slices

Dinner
– Minestrone Soup
– 1 oz. Sourdough Bread

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Tuesday

Breakfast
– 2 Low Calorie Pumpkin Muffins
– 1/2 cup Vanilla Greek Yogurt
– Fresh Strawberries or Blueberries

Lunch
– TikTok Wrap Hack with a low carb wrap filled with Turkey Breast, Laughing Cow Cheese Wedge, Spinach or Lettuce, and Fresh Tomato Slices.
– Honey Crisp Apple Slices

Dinner
– Chicken Burrito Bowls

one pot chicken burrito bowls cooked in a skillet and being served with a spoon - one of the recipes for this week's healthy weekly meal plan — One Pan Chicken Burrito Bowls from No.2 Pencil

Wednesday

Breakfast
– 2 Low Calorie Pumpkin Muffins
– 1/2 cup Vanilla Greek Yogurt
– Fresh Strawberries or Blueberries

Lunch
– Leftover/Meal Prepped Chicken Burrito Bowls

Dinner
– Honey Pepper Pork Stir Fry

overhead shot of Honey Pepper Pork Stir Fy in a black non-stick pan - one of the recipe for this week's healthy weekly meal plan — Honey Pepper Pork Stir Fry from Sugar Salt Magic

Thursday

Breakfast
– 2 Low Calorie Pumpkin Muffins
– 1/2 cup Vanilla Greek Yogurt
– Fresh Strawberries or Blueberries

Lunch
– TikTok Wrap Hack with a low carb wrap filled with Turkey Breast, Laughing Cow Cheese Wedge, Spinach or Lettuce, and Fresh Tomato Slices.
– Honey Crisp Apple Slices

Dinner
– Air Fryer Chicken Thighs
– Southwest Pasta Salad made with brown rice pasta

cooked air fryer chicken thighs on a white plate - one of the recipes for this week's healthy weekly meal plan — Air Fryer Chicken Thighs from Confessions of a Fit Foodie

Friday

Breakfast
– 2 Low Calorie Pumpkin Muffins
– 1/2 cup Vanilla Greek Yogurt
– Fresh Strawberries or Blueberries

Lunch
– Leftover / Meal Prepped Chicken with Southwest Pasta Salad

Dinner
– Bang Bang Shrimp Skewers with Sesame Slaw

cooked Bang Bang Shrimp Skewers on a parchment paper lined baking sheet - one of the recipes for this week's healthy weekly meal plan — Bang Bang Shrimp Skewers from The Defined Dish

Saturday

Breakfast
– 2 Low Calorie Pumpkin Muffins
– 1/2 cup Vanilla Greek Yogurt
– Fresh Strawberries or Blueberries

Lunch
– 5 Minute Mediterranean Bowl

Dinner
– Pizza Bowls
–Salad with Low Calorie Dressing

overhead shot of cooked low carb pizza bowls in white bowls topped with melted cheese, pepperoni, and chopped fresh parsley - one of the recipes for this week's healthy weekly meal plan — Pizza Bowls from Sailor Bailey

Sunday

Breakfast
– Pesto Eggs with Avocado Toast
– Fresh Berries

Lunch
– 5 Minute Mediterranean Bowl (linked above)

Dinner
– Egg Drop Soup
– 30 minute Veggie Stir Fry Noodles

30-Minute Veggie Stir Fry Noodles cooked in a large non-stick skillet - one of the recipes for this week's healthy weekly meal plan — Veggie Stir Fry Noodles from Our Salty Kitchen

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

collage image of 5 healthy meals with text for Pinterest for the Free Weekly Meal Plan: September 25 - October 1

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Healthy Weekly Meal Plan (September 25 – October 1)

7 Day Healthy Weekly Meal Plan