Healthy Weekly Meal Plan (September 4-10)

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 it’s September already! For this week’s menu, we’re still holding strong to summer produce but with a little fall comfort mixed in.

Our menu is getting a fall-transitional makeover just like our wardrobes!

Prep the copycat Starbucks Egg White Bites on Sunday. That way you’ll have an easy grab and go breakfast for 3 days (with 3 egg bites/day).

And don’t worry! This is not a sous vide recipe so yo won’t need any special equipment to make them, just a silicone muffin pan.

I’ll be serving mine with fresh peaches because it’s still prime peach season here! If that’s not filling enough for you, feel free to add some extra Greek yogurt for protein or add a slice of low calorie toast or a Keto English muffin.

I’m going to use peaches with my overnight oats too and flavoring them with some cinnamon to make peach pie overnight oats. Again, I’m taking full advantage of peach season!

On Thursday, you can serve the Chicken Divan with rice like I suggested or you could keep it even lower calorie and serve it with an extra steamed veggie on the side, like cauliflower.

There’s such a great blend of summer and fall recipes this week and it’s already making me hungry!

Enjoy!

Access all Meal Plans here.

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Meal Prep Tools

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Bamboo Skewers

Muffin Pan

Dutch Oven

Chef’s Pan

Casserole Dish

Shop all my favorite Kitchen Tools on my Amazon Store.

Monday

Breakfast 
– Copycat Starbucks Egg White Bites
– Fresh Peach Slices

Lunch 
– Pesto Chicken & Veggies

Dinner
– Kung Pao Noodles – 15 minute meal!

— > Get more Low Calorie Dinner Recipes here <—

Tuesday

Breakfast 
– Copycat Starbucks Egg White Bites (linked above)
– Fresh Peach Slices

Lunch 
– Pesto Chicken & Veggies (linked above)

Dinner
– Steak Taco Salad (Paleo & Whole30)

Wednesday

Breakfast 
– Copycat Starbucks Egg White Bites (linked above)
– Fresh Peach Slices

Lunch 
– Pesto Chicken & Veggies (linked above)

Dinner
– Vegan Corn Chowder
– 1 oz. Sourdough Bread

Thursday

Breakfast 
– Overnight Oats with Cinnamon
– Fresh Peaches and 1 tablespoon chopped raw almonds

Lunch 
– Pesto Chicken & Veggies (linked above)

Dinner
– Lightened Up Chicken Divan
– White or Brown Rice

Friday

Breakfast 
– Overnight Oats with Cinnamon (linked above)
– Fresh Peaches and 1 tablespoon chopped raw almonds

Lunch 
– Leftover / Meal Prepped Corn Chowder
– 1 oz. Sourdough Bread

Dinner
– Shrimp and Vegetable Skillet

Saturday

Breakfast 
– Overnight Oats with Cinnamon (linked above)
– Fresh Peaches and 1 tablespoon chopped raw almonds

Lunch 
– Pesto Chicken Salad
– Fresh Berries
– Sliced Cucumber

Dinner
– Pineapple Thai Grilled Chicken Skewers with Peanut Sauce
– Steamed Broccoli

Sunday

Breakfast 
– Overnight Oats with Cinnamon (linked above)
– Fresh Peaches and 1 tablespoon chopped raw almonds

Lunch 
– Pesto Chicken Salad (linked above)
– Fresh Berries
– Sliced Cucumber

Dinner
– Slow Cooker Balsamic Honey Pork Tenderloin with Pears
– 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

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