These Low Calorie Weight Loss Meal Plans are updated weekly with new seasonal recipes! All of the planners are printable PDF’s and if you prefer a Gluten-free or Vegan meal planner, I have supplied those as well in the recipe card below. You’ll also find a general low calorie meal plan and a meal prep meal plan in the recipe card below. So check out this week’s meal planner, or click the link above to skip to the vegan, gluten-free, general and meal prep planners in the recipe card.
Low Calorie Weight Loss Meal Plans
All of these planners come with recipes, and a printable PDF of the planner. Simply click the links to collect the printable recipe cards and the planner and get started on your low calorie journey.
Special Note: To keep costs and food waste low for you I like to alternate the breakfasts and lunches. So for each week you will get 2 breakfasts, 2 lunches, and 7 dinners. Again, this is done for your benefit to save you money!
Next Week’s NEW Meal Plan
This week I pulled Reader Favorite Recipes. All of these are tried and true favorites, the lunches are great for meal prep and the dinners are perfect for Fall evenings. A note on the Carnitas Bowls, if you don’t eat pork, you can use chicken instead.
- PRINTABLE PLANNER click here
- Low Calorie High Protein Oatmeal Breakfasts
- Low Calorie Protein Breakfast Wrap Breakfasts
- Low Calorie Chicken Shawarma Wrap Lunches
- Low Calorie Cobb Salads Lunches
- Low Calorie Philly Cheesesteak Sandwiches Dinner
- Low Calorie White Chicken Chili Dinner
- Low Calorie Skillet Chicken with Peppered Gravy Dinner
- Low Calorie Carnitas Protein Bowls Dinner
- Low Calorie High Protein Pizza Dinner
- Low Calorie Chicken Pot Pie Dinner
- Low Calorie Chicken Enchiladas Dinner
Low Calorie Meal Planner (November 4, 2024)
Another week, another new dinner added to the mix. The Low Calorie Spinach Artichoke Spaghetti Squash just came out, and it’s the perfect way to start your week. I also included some Fall favorites, and make ahead breakfasts and lunches. If you’re new here you may not already know, but every recipe on the website (and we are talking 1000’s) come with meal prep instructions. So be sure to check those out.
- PRINTABLE PLANNER click here
- Low Calorie Overnight Oats Breakfasts
- Low Calorie Cottage Cheese Breakfast Bowls Breakfasts
- Low Calorie Green Goddess Salad Lunches
- Low Calorie High Protein Tabbouleh Salad Lunches
- Low Calorie Spinach Artichoke Spaghetti Squash Dinner
- Low Calorie Steak Fajitas Dinner
- Low Calorie Crockpot Chicken Dinner
- Low Calorie High Protein Lemon Scallop Pasta Dinner
- Low Calorie “Loaded” Potato Soup Dinner
- Low Calorie Szechuan Chicken Dinner
- Low Calorie Shepherd’s Pie Dinner
Low Calorie Meal Planner (October 28, 2024)
This week I wanted to add 3 new recipes to the meal plan! The pancakes, chili, and meatball subs are all new recipes. Just as with all my recipes, everything in the meal plan is all-natural, healthy, and comes with meal prep instructions!
- PRINTABLE PLANNER click here
- Low Calorie Sheet Pan Pancakes Breakfasts
- Low Calorie Egg Muffins Breakfasts
- Low Calorie Crispy Chicken Wraps Lunches
- Low Calorie High Protein Meal Prep Salads Lunches
- Low Calorie Meatball Subs Dinner
- Low Calorie Birria Tacos Dinner
- Low Calorie Turkey Chili with White Beans Dinner
- Low Calorie Philly Cheesesteak Sandwiches Dinner
- Low Calorie Protein Sheet Pan Nachos Dinner
- Low Calorie Protein Stuffed Butternut Squash Dinner
- Low Calorie Lasagna Soup Dinner
Low Calorie Meal Planner (October 21, 2024)
This week I wanted to bring you an extra filling meal plan. The weather is turning cold, and it’s natural as humans to crave heavy foods. So I’m leaning into it and bringing you healthier versions of the best hearty meals.
- PRINTABLE PLANNER click here
- Low Calorie High Protein Oatmeal Breakfasts
- Low Calorie Protein Breakfast Bowls Breakfasts
- Low Calorie Chicken Quinoa Meal Prep Salads Lunches
- Low Calorie Teriyaki Chicken Meal Prep Lunches
- Low Calorie Butternut Squash Salad Dinner
- Low Calorie “Copycat” Double Decker Tacos Dinner
- Low Calorie Chicken Gnocchi Soup Dinner
- Low Calorie Thai Curry Chicken Dinner
- Low Calorie Burger Tacos Dinner
- Low Calorie Beef Lo Mein Dinner
- Low Calorie Chicken Pot Pie Dinner
Low Calorie Meal Planner (October 14, 2024)
This week the requests were for comfort food and slow cooker meals. I was able to supply both, plus two new recipes!! The Pancakes and the Mac and Cheese are both new recipes!
- PRINTABLE PLANNER click here
- Low Calorie High Protein Caramel Apple Pancakes Breakfasts
- Low Calorie Breakfast Burritos Breakfasts
- Low Calorie Bean and Cheese Burritos Lunches
- Low Calorie Arby’s “Copycat” Roast Beef Sandwiches Lunches
- Low Calorie Butternut Mac and Cheese Dinner
- Low Calorie Beef Tacos Dinner
- Low Calorie Lasagna Soup Dinner
- Low Calorie White Chicken Chili Dinner
- Low Calorie Sheet Pan Pizza Dinner
- Low Calorie Shepherd’s Pie Dinner
- Low Calorie Creamy Chicken Stew Dinner
Low Calorie Meal Planner (October 7, 2024)
This week I went heavy on the side dishes, feel free to swap them out with any of the side on the Lose Weight By Eating Website. But these are perfectly matched with the low calorie recipes.
- PRINTABLE PLANNER click here
- Low Calorie High Protein Pancake Tacos Breakfasts
- Low Calorie Omelette Breakfasts
- Low Calorie Greek Chicken Meal Prep Lunches
- Low Calorie Teriyaki Chicken Meal Prep Lunches
- Low Calorie Baked Pork Chops with Low Calorie Apple Coleslaw Dinner
- Low Calorie Birria Tacos with Low Calorie Mexican Corn Salad Dinner
- Low Calorie Salisbury Steak with Low Calorie Mashed Potatoes & Steamed Peas Dinner
- Low Calorie Monterey Chicken with Low Calorie Mashed Potatoes Dinner
- Low Calorie BBQ Chicken Pizza with Low Calorie Caesar Salad Dinner
- Low Calorie Minestrone Soup with Low Calorie “Olive Garden” Breadsticks Dinner
- Low Calorie Beef Teriyaki with Low Calorie Cauliflower Fried Rice Dinner
Low Calorie Meal Planner (September 30, 2024)
This week I asked the Facebook page what they wanted and the requests were all over the place. From lunches for work, to extra easy meals, and recipes with some specific veggies (carrots, broccoli, and potatoes), and a request for lasagna. I also realized I have not done a high protein meal plan in a bit, so this week I made a high protein meal plan and made sure to incorporate all the requests into the mix.
- PRINTABLE PLANNER click here
- Low Calorie High Protein Breakfast Burritos Breakfasts
- Low Calorie High Protein Cottage Cheese Toasts Breakfasts
- Low Calorie High Protein Adult Lunchables Lunches
- Low Calorie High Protein Turkey Spinach Wraps Lunches
- Low Calorie High Protein Chicken and Dumplings Dinner
- Low Calorie High Protein Taco Salad Dinner
- Low Calorie High Protein Hasselback Caprese Chicken Dinner
- Low Calorie High Protein Chicken Enchilada Soup Dinner
- Low Calorie High Protein Sloppy Joes Dinner
- Low Calorie High Protein Pot Roast Dinner
- Low Calorie High Protein Lasagna Dinner (or Low Calorie Lasagna Soup – this recipe is so easy!)
Low Calorie Meal Planner (September 23, 2024)
I’m just going to be honest with all of you, I’m still dealing with a bit of JetLag and I’m not yet feeling creative. Luckily, I created this meal plan for my Dopamine Boosting Recipes post this week, and it’s perfect to share with all of you. So if you need to boost your mood, or suffer from S.A.D this is a great meal plan for you! All of the recipes are filling, delicious, can be meal prepped, and will help you lose weight.
- PRINTABLE PLANNER click here
- Low Calorie Oatmeal Muffins Breakfasts (very low in calories, you can have 2-3)
- Low Calorie Banana Split Breakfast Bowls Breakfasts
- Low Calorie Chickpea Avocado Salad Lunches
- Low Calorie Tandoori Chicken Wrap Lunches
- Low Calorie Strawberry Spinach Salad with Chicken Dinner
- Low Calorie Chicken Gnocchi Soup Dinner
- Low Calorie Antipasto Salad Dinner
- Low Calorie Tofu Protein Bowls Dinner
- Low Calorie High Protein Stuffed Tomatoes Dinner
- Low Calorie Cobb Salad Dinner
- Low Calorie Stuffed Chicken Breasts Dinner
Low Calorie Meal Planner (September 16, 2024)
This week I asked the Facebook group what they wanted to see in the new meal plan. A few people said they were looking to reduce their sugar next week, so I decided a low calorie low sugar meal plan would be a great fit. I hope you love it!
- PRINTABLE PLANNER click here
- Low Calorie Low Sugar Bacon and Egg Scramble Breakfasts
- Low Calorie Low Sugar Frittata Breakfasts
- Low Calorie Low Sugar Chicken Caesar Salad Lunches
- Low Calorie Low Sugar Green Goddess Salad Lunches
- Low Calorie Low Sugar White Chicken Chili Dinner
- Low Calorie Low Sugar Lettuce Wrap Tacos Dinner
- Low Calorie Low Sugar Chicken Pho Dinner
- Low Calorie Low Sugar Lettuce Wrap Burgers Dinner
- Low Calorie Low Sugar Chicken Parmesan Dinner
- Low Calorie Low Sugar Beef Stew Dinner
- Low Calorie Low Sugar Creamy Chicken Stew Dinner
Low Calorie Meal Planner (September 9, 2024)
For the first time in 10 years, I am finally taking a vacation! With that said, I wanted to give you meal plans for both weeks I will be away, so that I can enjoy my vacation and you have all you need. The first week I’m away, I wanted to give you Garden/Produce friendly meals so you can use up what you have in your garden, or enjoy the big sales at the store. And the second week I filled with extra easy meals including soups and sandwiches (which were requested).
- PRINTABLE PLANNER click here
- Low Calorie Tomato Ricotta Toasts Breakfasts (have 2 servings)
- Low Calorie Double Chocolate Zucchini Muffins Breakfasts (have 2 servings)
- Low Calorie Pesto Chicken Pita Sandwich Lunches
- Low Calorie Tofu Bowls Lunches
- Low Calorie Butternut Squash Pasta Dinner
- Low Calorie High Protein Stuffed Zucchini Dinner
- Low Calorie Tomato Feta Zucchini Pasta Dinner
- Low Calorie Tomato Basil Stuffed Chicken Breasts Dinner
- Low Calorie Vegetarian Pesto Pizza Dinner
- Low Calorie Greek Salad with Grilled Chicken Dinner
- Low Calorie High Protein Stuffed Butternut Squash Dinner
Low Calorie Meal Planner (September 2, 2024)
- PRINTABLE PLANNER click here
- Low Calorie Cottage Cheese Breakfast Bowls Breakfasts
- Low Calorie Scramble Breakfast Bowls Breakfasts
- Low Calorie Broccoli Cheese Soup Lunches
- Low Calorie Chicken Gnocchi Soup Lunches
- Low Calorie Corn Chowder Dinner
- Low Calorie Caprese Panini Sandwich Dinner
- Low Calorie Lasagna Soup Dinner
- Low Calorie Banh Mi Sandwiches Dinner
- Low Calorie Lentil Curry Soup Dinner
- Low Calorie Mississippi Pot Roast Sandwiches Dinner
- Low Calorie Philly Cheesesteak Sandwiches Dinner
Low Calorie Meal Planner (August 26, 2024)
This week, as many families prepare to send kids back to school, I wanted to make a super quick dinner meal plan. I also figured you all might like some easy make ahead breakfasts and lunches.
- PRINTABLE PLANNER click here
- Low Calorie Meal Prep Breakfast Cookies Breakfasts
- Low Calorie Meal Prep Breakfast Sandwiches Breakfasts
- Low Calorie Greek Chicken Meal Prep Lunches
- Low Calorie High Protein Turkey Meatball Meal Prep Lunches
- Low Calorie Quick Bean and Cheese Burritos Dinner
- Low Calorie Quick Beef Tacos Dinner
- Low Calorie Quick Chicken Pad Thai Dinner
- Low Calorie Quick Chicken Quesadillas Dinner
- Low Calorie Quick High Protein Pizza Dinner
- Low Calorie Quick Skillet Chicken with Peppered Gravy Dinner
- Low Calorie Quick High Protein Lemon Scallop Pasta Dinner
Low Calorie Meal Planner (August 19, 2024)
This week I wanted to bring you some of the “oldies but goodies” back, these are all reader favorite recipes, some are as old as the website is, but all are packed with protein and so delicious. You’ll see the lunches are good for meal prep, as is one of the breakfasts (the other breakfast takes 5 minutes). I hope you love this meal plan!!
- PRINTABLE PLANNER click here
- Low Calorie Meal Prep Breakfast Casserole Breakfasts
- Low Calorie Almond Butter Toast Breakfasts
- Low Calorie Meal Prep Chicken Salad Lunches
- Low Calorie Meal Prep Chicken Burrito Bowls Lunches
- Low Calorie Buffalo Blue Cheese Burger Dinner
- Low Calorie Tequila Lime Chicken Tacos Dinner
- Low Calorie Skillet Pork Chops Dinner
- Low Calorie Shrimp Scampi Pasta Dinner
- Low Calorie Kung Pao Chicken Dinner
- Low Calorie Crack Chicken Dinner
- Low Calorie Chicken Enchiladas Dinner
Low Calorie Meal Planner (August 12, 2024)
This week I wanted to try something new, a Smoothie Week. It’s based off my 3 Day Diet, and my upcoming cookbook “Low Calorie Smoothie Diet” that will be released this week. If you work from home this is extra easy, and if you don’t make your morning smoothie, and while you drink it make your lunch smoothie and add it to a 3 cup jar for lunch.
For the lunch smoothies we are leaning on green smoothies and not protein based smoothies. But if you feel you need a boost of protein at lunch time, feel free to add 1-2 scoops of vanilla or unflavored protein powder or collagen powder.
- PRINTABLE PLANNER click here
- Low Calorie High Protein Birthday Cake Milkshakes Breakfasts
- Low Calorie High Protein Chocolate Smoothie Bowls Breakfasts (you can add 1/4 cup water and thin this out to be a smoothie)
- Low Calorie “Celeb Favorite” Green Smoothies Lunches
- Low Calorie Tropical Avocado Weight Loss Smoothies Lunches
- Low Calorie High Protein Chicken Sheet Pan Dinner
- Low Calorie High Protein Taco Salad Dinner
- Low Calorie Smothered Crockpot Chicken Dinner
- Low Calorie Philly Cheesesteak Sandwiches Dinner
- Low Calorie High Protein Pizza Dinner
- Low Calorie Low Carb Chicken Parmesan Dinner
- Low Calorie Low Carb Beef Stew Dinner
Low Calorie Meal Planner (August 5, 2024)
This week I am working on some new cookbooks (yippee) and one is a smoothie diet book, while the other is a salad diet book. So I figured it would be fun to do a combination of both in this free meal plan. We will have one smoothie, one salad, and one low calorie meal. Pretty easy, right? I’ll keep you updated on the new books, they are not up yet (as of August 2nd) but will be in a few weeks.
- PRINTABLE PLANNER click here
- Low Calorie Chocolate Protein Smoothies Breakfasts
- Low Calorie Weight Loss Green Smoothies Breakfasts
- Low Calorie High Protein Green Goddess Salads Lunches
- Low Calorie High Protein Cobb Salads Lunches
- Low Calorie Vegetarian Pesto Pizza Dinner
- Low Calorie Taco Casserole Dinner
- Low Calorie Pesto Chicken Pita Sandwiches Dinner
- Low Calorie High Protein Tostadas Dinner (use leftover taco casserole to make this!)
- Low Calorie High Protein Stuffed Zucchini Dinner
- Low Calorie High Protein Chicken Wraps Dinner
- Low Calorie Chicken Burgers with Low Calorie French Fries Dinner
Low Calorie Meal Planner (July 29, 2024)
This week I asked the Facebook page what they wanted to see and it was a bit of a mixed bag. One long time reader asked for chicken, shrimp and steak meals that are cooked indoors, so I wanted to make sure I had lots of options for her. Another reader wanted vegan meals, and so I added the tofu bowls, but here is a vegan meal plan for those looking to go meatless.
- PRINTABLE PLANNER click here
- Low Calorie Breakfast Bowls Breakfasts
- Low Calorie Protein Waffles Breakfasts
- Low Calorie Pesto Chicken Pita Sandwich Lunches
- Low Calorie Tandoori Chicken Wrap Lunches
- Low Calorie Tofu Bowls Dinner (feel free to swap tofu for chicken or shrimp)
- Low Calorie Steak Fajitas Dinner
- Low Calorie Monterey Chicken Dinner
- Low Calorie Shrimp Caesar Salad Dinner
- Low Calorie BBQ Chicken Pizza Dinner
- Low Calorie Philly Cheesesteak Sandwiches Dinner
- Low Calorie Crispy Chicken Sandwich Dinner
Low Calorie Meal Planner (July 22, 2024)
This week has been oh so busy for me! I know some of you have heard me eluding to the website changing, and I am in the last stages of it. With that said, I revamped several meal prep compilation pages and I thought that might be a fun theme for the week. Many people were asking for cooking for 1 or 2, and others easy lunches. So this seams like the best way to accomplish that, while only cooking only one day, yeah!
I also got a lot of requests for healthy desserts these 30 Low Calorie Desserts for Weight Loss will supply you with lots to choose from, and the last request was for high protein snacks and these 25 Low Calorie High Protein Snacks will help you find some new favorites.
- PRINTABLE PLANNER click here
- Low Calorie Protein Banana Split Breakfast Bowls Breakfasts
- Low Calorie High Protein Breakfast Wraps Breakfasts
- Low Calorie High Protein Taco Bowls Lunches
- Low Calorie Teriyaki Chicken Meal Prep Lunches
- Low Calorie High Protein Chickpea Salad Dinner
- Low Calorie “Copycat” Chicken Burrito Bowls Dinner
- Low Calorie Caprese Salad Meal Prep Bowls Dinner
- Low Calorie Strawberry Spinach Salad with Chicken Dinner
- Low Calorie Teriyaki Turkey Meatball Meal Prep Dinner
- Low Calorie Beef Stew Dinner
- Low Calorie Shepherd’s Pie Dinner
Low Calorie Meal Planner (July 15, 2024)
This week we are starting an Exercise Challenge on Monday (visit the Facebook Page to join). So I thought I would create a hybrid meal plan, one that will work with all those participating, and one that will help those of us melting in the heatwave. Everything is perfect for hot weather and many recipes are no cook or crockpot (which won’t heat up the house). Don’t worry if you are currently in a cold climate, here is a Cold Climate Meal Plan for you.
- PRINTABLE PLANNER click here
- Low Calorie Strawberry Banana Protein Smoothies Breakfasts
- Low Calorie Chocolate Oatmeal Protein Smoothies Breakfasts
- Low Calorie High Protein No Cook Turkey Wraps Lunches
- Low Calorie High Protein No Cook Chickpea Salad Lunches
- Low Calorie No Cook Antipasto Salad Dinner
- Low Calorie Crockpot Chicken Tacos Dinner
- Low Calorie High Protein Green Goddess Salad Dinner
- Low Calorie High Protein No Cook Tuna Salads Dinner (note- when you make the eggs for the free goddess salad, make a few extra for this meal to make it no cook)
- Low Calorie Low Carb Lettuce Shrimp Wraps Dinner
- Low Calorie High Protein Steak Kabobs Dinner (note- if it’s too hot to grill outside you can make these inside in a grill pan)
- Low Calorie High Protein Crockpot Chicken Chili Dinner
Low Calorie Meal Planner (July 8, 2024)
This week everyone asked for salads, and if you’ve been doing these meal plans for a while, you already know I love a themed week. So welcome to salad week!! I choose extra filling salads with healthy grains for lunch to keep you full, and big hearty salads for dinner. And since we are going all green and healthy this week, I figured we could all go the extra mile and make some green smoothies for breakfast. One is a super weight loss smoothie, and another is a super food packed beauty smoothie that A-Listers drink daily. Both breakfast smoothies can be boosted with 1-2 scoops of vanilla or unflavored protein powder or collagen as you like. If you’re looking to lose weight, this week will certainly jump start your journey.
Another reader requested protein snacks, and with this week being “weight loss supercharged” you will need some healthy snacks to keep you going. Choose 2 for each day, and feel free to have fruit and vegetables for snacks as well.
1. Low Calorie Peanut Butter Protein Balls
2. Low Calorie Protein Bars
3. Low Calorie High Protein Yogurt Bark
4. Low Calorie High Protein Pudding
- PRINTABLE PLANNER click here
- Low Calorie Weight Loss Boosting Green Smoothies Breakfasts
- Low Calorie Beauty “Copycat” Green Smoothies Breakfasts
- Low Calorie Meal Prep Chicken Quinoa Salads Lunches
- Low Calorie Meal Prep Chicken Tabbouleh Salads Lunches
- Low Calorie Caesar Salads (choose regular, shrimp or chicken) Dinner
- Low Calorie Taco Salad Dinner
- Low Calorie Weight Loss Salad Dinner
- Low Calorie Cobb Salad Dinner
- Low Calorie Mango Summer Salad Dinner
- Low Calorie Waldorf Salad Dinner
- Low Calorie Greek Salad with Grilled Chicken Dinner
Low Calorie Meal Planner (July 1, 2024)
Wow, this meal plan marks a FULL YEAR of doing these weekly for all of you! And as a reminder, I never delete them. So all you need to do is keep scrolling for a full year’s worth of meal plans!
I asked the Facebook crowd what they wanted, and I got requests from “pool side” food, low calorie high protein eggless breakfasts, to “it’s too hot to eat full meals” and also some meatless meals. So I will do my best to bring you all you crave this week. Special Note- if you are in a cold climate now, check out this winter meal plan.
- PRINTABLE PLANNER click here
- Low Calorie High Protein Meal Prep Waffles Breakfasts
- Low Calorie High Protein Extra Filling Meal Replacement Smoothie Breakfasts
- Low Calorie No Cook Antipasto Salad OR Low Calorie Tofu Bowls Lunches
- Low Calorie Club Sandwich OR Low Calorie Meatless Caprese Panini Sandwich Lunches
- Low Calorie No Cook Chickpea Avocado Salad Dinner
- Low Calorie Slow Cooker Chicken Tacos OR Low Calorie Vegetable Tacos Dinner
- Low Calorie High Protein Lemon Scallop Pasta OR Low Calorie Butternut Squash Pasta Dinner
- Low Calorie Buffalo Blue Cheese Burgers OR Low Calorie Veggie Burgers Dinner
- Low Calorie Chicken Quesadillas OR Low Calorie Avocado Veggie Quesadilla Dinner
- Low Calorie Teriyaki Chicken OR Low Calorie Vegan Tofu Stir Fry Dinner
- Low Calorie Fajitas (you choose Chicken, Steak, Shrimp or Veggie) Dinner
Low Calorie Meal Planner (June 24, 2024)
Record breaking heatwaves is the theme of the week. I wanted to call it “Damn It’s Hot Out There” but I thought I’d get some hate mail for it. I asked the Facebook page what they wanted and everyone wanted No Cook and BBQ meals. So that’s what we are doing this week. For those of you in a different climate, and in the middle of winter (my Australian readers for instance) can click here for a warming winter meal plan.
- PRINTABLE PLANNER click here
- Low Calorie Cookie Dough Protein Shake Breakfasts
- Low Calorie Mango Protein Smoothie Bowl Breakfasts
- Low Calorie No Cook Tuna Salads Lunches
- Low Calorie No Cook Chickpea Salad Lunches
- Low Calorie Grilled Chicken Sandwich with Low Calorie Grilled Asparagus Dinner
- Low Calorie Grilled Fish Tacos Dinner
- Low Calorie Greek Salad with Grilled Chicken Dinner
- Low Calorie Grilled Steak Kabobs with Low Calorie Steakhouse Wedge Salad Dinner
- Low Calorie Grilled Pork Chops with Low Calorie Grilled Romaine Salad Dinner
- Low Calorie Grilled Shrimp Skewers with Low Calorie Grilled Corn on the Cob in Foil Dinner
- Low Calorie Grilled Steak Sandwiches with Low Calorie Grilled Potatoes Dinner
Low Calorie Meal Planner (June 17, 2024)
This week I wanted to do a 100% “Make Ahead” Meal Plan. Now I am leaning on the slow cooker to make the dinners, and I know many of you may think using a slow cooker in summer is strange. But it’s amazing! It doesn’t heat up the house, you come home from busy summer days with dinner waiting. This is the year I want to normalize slow cooking in summer!
If you do not have a slow cooker, many of the dinners will have stovetop or oven directions. Or you can check out last week’s “no cook” dinners below.
- PRINTABLE PLANNER click here
- Low Calorie Make Ahead Overnight Oats Breakfasts
- Low Calorie Make Ahead Chia Seed Yogurt Breakfasts
- Low Calorie Low Carb Meal Prep Boxes Lunches
- Low Calorie Chicken Quinoa Meal Prep Salads Lunches
- Low Calorie Make Ahead White Chicken Chili Dinner
- Low Calorie Make Ahead Barbacoa Beef Tacos Dinner
- Low Calorie Make Ahead Turkey Meatballs Dinner (serve over pasta or over spinach for a low carb option)
- Low Calorie Make Ahead Smothered Chicken Dinner
- Low Calorie Make Ahead Pot Roast Dinner
- Low Calorie Mississippi Pot Roast Sandwiches Dinner
- Low Calorie Make Ahead Chicken and Dumplings Dinner
Low Calorie Meal Planner (June 10, 2024)
It is so hot this week, so I’m not surprised that many people asked for a “no cook” meal plan. So here it is. If there is chicken in a recipe and you do not want to cook, a rotisserie chicken from the store will be perfect for you! As for the bread, feel free to make my Low Calorie Protein Bread if you are opposed to carbs. Otherwise, an all-natural whole wheat sourdough bread is recommended (Trader Joe’s has a great one!)
- PRINTABLE PLANNER click here
- Low Calorie High Protein Ricotta Toast Breakfasts
- Low Calorie High Protein Chocolate Smoothie Bowl Breakfasts
- Low Calorie Mason Jar Weight Loss Salads Lunches
- Low Calorie Turkey Spinach Wraps Lunches
- Low Calorie Chickpea Avocado Salad Dinner
- Low Calorie Arby’s “Copycat” Roast Beef Sandwiches Dinner
- Low Calorie Chickpea Salad Dinner (feel free to add some chicken)
- Low Calorie Weight Loss Salad Dinner (feel free to add some chicken)
- Low Calorie Mango Salads Dinner (feel free to add some chicken)
- Low Calorie Strawberry Spinach Salads Dinner
- Low Calorie Waldorf Salads Dinner (feel free to add some chicken)
Low Calorie Meal Planner (June 3, 2024)
The weather is finally warming up, and I can finally drink smoothies without chilling myself to the bone. So I thought a Smoothie Week might be fun. This is a modification on my popular Dexter Week Plan, but I have included one smoothie, one salad and one healthy meal per day. Feel free to bump it up to 2 smoothies a day if you like.
Trying to help you keep costs low and use up ingredients, you’ll see that 3 of the dinners will require tortillas. You can get what’s on sale, or get the carb balance tortillas if you prefer.
- PRINTABLE PLANNER click here
- Low Calorie Low Carb Protein Smoothies Breakfasts
- Low Calorie Weight Loss Green Smoothies Breakfasts (feel free to add a scoop of vanilla protein powder if you like)
- Low Calorie High Protein Greek Salads Lunches
- Low Calorie High Protein Taco Salads Lunches
- Low Calorie Pesto Pizza Dinner (have 3-4 slices)
- Low Calorie Chipotle Chicken Quesadillas Dinner
- Low Calorie Chili Mac and Cheese Dinner
- Low Calorie Bean and Cheese Burritos Dinner
- Low Calorie Butter Chicken Dinner (serve with rice or cauliflower rice)
- Low Calorie High Protein Chicken Wraps Dinner
- Low Calorie High Protein Sweet and Sour Chicken Dinner (serve with rice or cauliflower rice)
Low Calorie Meal Planner (May 27, 2024)
This week, I hit a wall of exhaustion. In truth, it was a “rest week” and that means I don’t interview anyone for the podcast (Who’s Reality Cooking) and I’m supposed to stop all work outside managing the Facebook page. Well, that didn’t happen, and I am officially exhausted. So this week, you get to pick from one of my 4 Reader Favorite Meal Plans. I hope you can understand and support me taking a week off from creating a new meal plan for you.
- LOW CALORIE + LOW CARB + HIGH PROTEIN PLANNER:
- PRINTABLE PLANNER click here
- Low Calorie Low Carb Banana Protein Pancakes Breakfasts
- Low Calorie Low Carb Frittata Breakfasts
- Low Calorie Low Carb Meal Prep Boxes Lunches
- Low Calorie Low Carb Chicken Caesar Salads Lunches
- Low Calorie Low Carb Portobello Pizzas Dinner
- Low Calorie Low Carb Taco Casserole Dinner
- Low Calorie Low Carb Baked Meatball Casserole Dinner
- Low Calorie Low Carb Taco Salads Dinner (use leftovers from taco casserole)
- Low Calorie Low Carb Chicken Stew Dinner
- Low Calorie Low Carb Burger Tacos Dinner
- Low Calorie Low Carb Chicken Cordon Bleu Dinner
- LOW CALORIE MEAL PREP PLANNER:
- PRINTABLE PLANNER click here
- Low Calorie Meal Prep Breakfast Burritos Breakfasts
- Low Calorie Meal Prep Protein Waffles Breakfasts
- Low Calorie “No Cook” Tuna Meal Prep Salads Lunches
- Low Calorie “No Cook” Vegetarian Protein Salads Lunches
- Low Calorie Meal Prep Buddha Bowls Dinner
- Low Calorie Chicken Taco Meal Prep Bowls Dinner
- Low Calorie Low Carb Meal Prep Boxes Dinner
- Low Calorie Teriyaki Turkey Meatball Meal Prep Boxes Dinner
- Low Calorie Greek Chicken Meal Prep Boxes Dinner
- Low Calorie Teriyaki Chicken Meal Prep Bowls Dinner
- Low Calorie Meal Prep Shepherd’s Pie Casserole Dinner
- LOW CALORIE LOW COST PLANNER:
- PRINTABLE PLANNER click here
- Low Calorie Oatmeal Casserole Breakfasts
- Low Calorie Breakfast Burrito Breakfasts
- Low Calorie High Protein Chicken Wraps Lunches
- Low Calorie Green Goddess Salad Lunches
- Low Calorie Tomato Feta Zucchini Pasta Dinner
- Low Calorie Bean and Cheese Burritos Dinner
- Low Calorie Chicken Lettuce Wraps Dinner
- Low Calorie Pasta Casserole Dinner
- Low Calorie Portobello Mushroom Pizzas Dinner
- Low Calorie Spinach Pasta Dinner
- Low Calorie One Pan Baked Sausage Meal Dinner
- LOW CALORIE ENERGY BOOSTING PLANNER:
- PRINTABLE PLANNER click here
- Low Calorie Banana Nut Protein Oatmeal Breakfast
- Low Calorie Meal Prep Chia Seed Bowls Breakfast
- Low Calorie Chicken Quinoa Meal Prep Bowls Lunches
- Low Calorie Meal Prep Tofu Bowls Lunches
- Low Calorie Pesto Pea Soup Dinner
- Low Calorie Taco Salad Dinner
- Low Calorie Strawberry Chicken Salad Dinner
- Low Calorie Greek Salad with Grilled Chicken Dinner
- Low Calorie Chicken Salad with Cranberries Dinner
- Low Calorie Lasagna Casserole Dinner
- Low Calorie High Protein Lemon Scallop Pasta Dinner
Low Calorie Meal Planner (May 20, 2024)
I didn’t know what to do for this week, so I went back to everyone’s favorite “theme” Low Calorie + Low Carb. Though Lose Weight By Eating is not a keto or low carb site, I do have lots of recipes that are naturally low carb. A low carb diet is defined by having less than 80 carbs per day. This meal plan will give you 20-35 carbs per day.
If you’re like me, and love carbs, feel free to add a slice or two of my Low Calorie Baguette with your dinner, and or scoop of rice to your lunches. You can have carbs and lose weight, but this gives more options for all readers.
- PRINTABLE PLANNER click here
- Low Calorie Low Carb Spinach Omelet Breakfasts
- Low Calorie Low Carb Banana Pancakes Breakfasts
- Low Calorie Low Carb Tuna Meal Prep Salads Lunches
- Low Calorie Low Carb Chicken Caesar Salads Lunches
- Low Calorie Low Carb Chicken Stir Fry Dinner
- Low Calorie Low Carb Taco Casserole Dinner
- Low Calorie Low Carb Cheeseburgers Dinner
- Low Calorie Low Carb Cobb Salads Dinner
- Low Calorie Low Carb Hawaiian Chicken Dinner (serve over cauliflower rice)
- Low Calorie Low Carb Stuffed Chicken Breasts Dinner (serve over a bed of baby spinach)
- Low Calorie Low Carb Italian Meatloaf Dinner (serve on a bed of baby spinach)
Low Calorie Meal Planner (May 13, 2024)
This week I went heavy on flavor and creative cooking. Maybe it’s because Next Level Chef’s finale is the night that I am working on this (and I have 2 finalists on my podcast!) Or maybe it’s just because I wanted to bring you some meal planner recipes that I have not yet added. Either way, it will be a delicious week!!
- PRINTABLE PLANNER click here
- Low Calorie Breakfast Cookies Breakfasts (have 2-3)
- Low Calorie Protein Bagels Breakfasts (make the large bagels and add low fat cream cheese)
- Low Calorie Tuna Salad Lunches (add to a wrap or bread for a sandwich)
- Low Calorie Chicken Shawarma Wraps Lunches
- Low Calorie Caprese Panini Sandwich Dinner
- Low Calorie Chicken Quesadillas Dinner
- Low Calorie Philly Cheesesteak Sandwiches Dinner
- Low Calorie Greek Chicken Gyros Dinner
- Low Calorie Chicken Pad Thai Dinner
- Low Calorie Beef Stew Dinner
- Low Calorie Teriyaki Chicken Dinner
Low Calorie Meal Planner (May 6, 2024)
This week I wanted to make a low cost meal plan. I used low cost proteins like ground chicken, Italian Sausages, and beans for dinners. But was sure to add some chicken breasts to lunches (I cook all the chicken on Sunday and then I have it for my lunches all week). I also re-used the breakfast burrito wraps for a dinner and for 1/2 of the lunches, and added low cost high protein eggs to every day (either for breakfast or in your lunch salad).
To cut costs even more, choose 2-3 dinners and alternate them just like the breakfasts and lunches.
- PRINTABLE PLANNER click here
- Low Calorie Oatmeal Casserole Breakfasts
- Low Calorie Breakfast Burrito Breakfasts
- Low Calorie High Protein Chicken Wraps Lunches
- Low Calorie Green Goddess Salad Lunches
- Low Calorie Tomato Feta Zucchini Pasta Dinner
- Low Calorie Bean and Cheese Burritos Dinner
- Low Calorie Chicken Lettuce Wraps Dinner
- Low Calorie Pasta Casserole Dinner
- Low Calorie Portobello Mushroom Pizzas Dinner
- Low Calorie Spinach Pasta Dinner
- Low Calorie One Pan Baked Sausage Meal Dinner
Low Calorie Meal Planner (April 29, 2024)
This low calorie meal plan is inspired by spring, with lots of strawberry meals, hearty yet easy dinners (so you can enjoy more of the weather) and fresh and bright flavors. I know you’ll love this Low Calorie Spring Edition!
- PRINTABLE PLANNER click here
- Low Calorie Peanut Butter Banana Strawberry Smoothies Breakfasts
- Low Calorie Spinach Feta Omelet Breakfasts
- Low Calorie Crispy Chicken Wraps Lunches
- Low Calorie Strawberry Spinach Salad with Chicken Lunches
- Low Calorie Eggplant Parmesan Dinner
- Low Calorie Fish Tacos Dinner
- Low Calorie Buffalo Blue Cheese Burger Dinner
- Low Calorie White Chicken Chili Dinner
- Low Calorie Fettuccine Chicken Alfredo Dinner
- Low Calorie Chicken Parmesan Dinner
- Low Calorie Pot Roast Dinner
Low Calorie Meal Planner (April 22, 2024)
This week I want to celebrate Meal Prepping! I have included my best meal prep breakfasts, lunches and dinners. All the lunches are “No Cook” to make it extra easy for you, and the breakfast can be made ahead of time and frozen for quick and easy breakfasts.
If you want to celebrate meal prepping or get some tips on how to maximize it check out this week’s podcast “Meal Prepping for Weight Loss Success” (will post on Sunday 4/21/24).
- PRINTABLE PLANNER click here
- Low Calorie Meal Prep Breakfast Burritos Breakfasts
- Low Calorie Meal Prep Protein Waffles Breakfasts
- Low Calorie “No Cook” Tuna Meal Prep Salads Lunches
- Low Calorie “No Cook” Vegetarian Protein Salads Lunches
- Low Calorie Meal Prep Buddha Bowls Dinner
- Low Calorie Chicken Taco Meal Prep Bowls Dinner
- Low Calorie Low Carb Meal Prep Boxes Dinner
- Low Calorie Teriyaki Turkey Meatball Meal Prep Boxes Dinner
- Low Calorie Greek Chicken Meal Prep Boxes Dinner
- Low Calorie Teriyaki Chicken Meal Prep Bowls Dinner
- Low Calorie Meal Prep Shepherd’s Pie Casserole Dinner
Want a meal prep meal plan that is 100% ready to get started? This $1.99 meal plan comes with a shopping list, the recipes are already collected and all you need to do is click and print!
Low Calorie Meal Planner (April 15, 2024)
This week’s planner is filled with low calorie extra filling and hearty meals! They are all easy, many are no cook or minimal cooking. And I have made sure we have lots of crave-worthy meals for you this week! Enjoy!
- PRINTABLE PLANNER click here
- Low Calorie High Protein Chocolate Smoothie Bowl Breakfasts
- Low Calorie Meal Prep Breakfast Casserole Breakfasts
- Low Calorie High Protein Chicken Wraps Lunches
- Low Calorie No Cook Turkey Spinach Wraps Lunches
- Low Calorie Potato Soup Dinner
- Low Calorie High Protein Tostadas Dinner
- Low Calorie Beef Stroganoff Dinner
- Low Calorie Sweet and Sour Chicken Dinner
- Low Calorie Steak Sandwiches Dinner
- Low Calorie Chicken Pot Pie Dinner
- Low Calorie Protein Stuffed Butternut Squash Dinner
Low Calorie Meal Planner (April 8, 2024)
This week I am working on a Podcast about fatigue, so I wanted to make a meal plan to beat fatigue. These meals have been specifically chosen to help keep you energized throughout the day!
For snacks I recommend my Low Calorie Chia Seed Pudding, my Low Calorie Sweet and Savory Meal Prep Snack Boxes, or my Sweet and Spicy Mexican Fruit Cups. And for a vegan meal plan, click here!
- PRINTABLE PLANNER click here
- Low Calorie Banana Nut Protein Oatmeal Breakfast
- Low Calorie Meal Prep Chia Seed Bowls Breakfast
- Low Calorie Chicken Quinoa Meal Prep Bowls Lunches
- Low Calorie Meal Prep Tofu Bowls Lunches
- Low Calorie Pesto Pea Soup Dinner
- Low Calorie Taco Salad Dinner
- Low Calorie Strawberry Chicken Salad Dinner
- Low Calorie Greek Salad with Grilled Chicken Dinner
- Low Calorie Chicken Salad with Cranberries Dinner
- Low Calorie Lasagna Casserole Dinner
- Low Calorie High Protein Lemon Scallop Pasta Dinner
Low Calorie Meal Planner (April 1, 2024)
I wanted to create a leftover menu for those celebrating Easter. So you’ll find healthy ways to use up ham in this meal plan. For those who do not celebrate Easter, just scroll down a bit more. I have several month’s worth of meal plans below.
If you roast a turkey for Easter, here is a Turkey Leftover Meal Plan for you.
- PRINTABLE PLANNER click here
- Low Calorie Leftover Ham Breakfast Quesadillas Breakfast
- Low Calorie Leftover Ham Breakfast Casserole Breakfast
- Low Calorie Egg Salad Lunches (I like as a sandwich, but you could also serve on a bed of spinach)
- Low Calorie Cobb Salads Lunches (I like to use leftover hard boiled eggs and swap the chicken for leftover ham)
- Low Calorie Shakshuka Dinner
- Low Calorie Tequila Lime Tacos Dinner
- Low Calorie Green Goddess Salad Dinner (I like to use leftover hard boiled eggs for this one too)
- Low Calorie Ham and Bean Soup Dinner
- Low Calorie Chicken Quesadillas Dinner
- Low Calorie Ham Pasta Casserole Dinner
- Low Calorie Chicken Shawarma Wraps Dinner
Low Calorie Meal Planner (March 25, 2024)
With Spring Break happening for many schools, and hectic schedules now that Spring is upon us, I wanted to make an extra easy meal plan this week!
You’ll find meal prep breakfasts and lunches, and extra easy dinners for an extra easy cooking week. Enjoy!
- PRINTABLE PLANNER click here
- Low Calorie Meal Prep Egg Bites Breakfasts
- Low Calorie Meal Prep Overnight Oats Breakfasts
- Low Calorie Meal Prep Green Goddess Salad Lunches
- Low Calorie Meal Prep Chicken Quinoa Salad Lunches
- Low Calorie Protein Pizza Bagels Dinner
- Low Calorie Fast Steak Fajitas Dinner
- Low Calorie One Pan Italian Sausage Dinner
- Low Calorie Chipotle Chicken Quesadilla Dinner
- Low Calorie Lettuce Shrimp Wraps Dinner
- Low Calorie Crockpot Chicken Dinner
- Low Calorie Chicken Marsala Dinner
Low Calorie Meal Planner (March 18, 2024)
This week I got a few requests for low carb meal plans, and they always are so popular, so that’s what I went with. We are looking at between 50-60 carbs per day (for breakfast lunch and dinner) and a low carb diet is one between 100-120 carbs. So this one is super low carb! It’s also protein packed!
- PRINTABLE PLANNER click here
- Low Calorie Low Carb Banana Protein Pancakes Breakfasts
- Low Calorie Low Carb Frittata Breakfasts
- Low Calorie Low Carb Meal Prep Boxes Lunches
- Low Calorie Low Carb Chicken Caesar Salads Lunches
- Low Calorie Low Carb Portobello Pizzas Dinner
- Low Calorie Low Carb Taco Casserole Dinner
- Low Calorie Low Carb Baked Meatball Casserole Dinner
- Low Calorie Low Carb Taco Salads Dinner (use leftovers from taco casserole)
- Low Calorie Low Carb Chicken Stew Dinner
- Low Calorie Low Carb Burger Tacos Dinner
- Low Calorie Low Carb Chicken Cordon Bleu Dinner
Low Calorie Meal Planner (March 11, 2024)
This week has been a whirlwind, I have been interviewing amazing chefs who have competed on reality cooking competition shows as part of my new podcast Who’s Reality Cooking. They have inspired me to get a little creative with this week’s meal plan.
You will see tortillas used a few times, this is to save money. And for those of you who find these too creative or need Lent friendly meals, scroll down a bit. Last week I posted 2 menus that I think you’ll love!
- PRINTABLE PLANNER click here
- Low Calorie Breakfast Wraps Breakfasts
- Low Calorie Breakfast Quesadillas Breakfasts
- Low Calorie High Protein Chicken Quinoa Tabbouleh Salad Lunches
- Low Calorie Tandoori Chicken Wrap Lunches
- Low Calorie Weight Loss Salad Dinner
- Low Calorie Taco Soup Dinner
- Low Calorie Low Carb Meal Prep Dinner
- Low Calorie Butter Chicken Dinner
- Low Calorie Chipotle Chicken Quesadilla Dinner
- Low Calorie Lasagna Soup Dinner
- Low Calorie Chili Mac and Cheese Dinner
Low Calorie Meal Planner (March 4, 2024)
This week I’m doing something a little different for the meal plan. I have gotten a lot of requests for fish heavy meal plans as many readers have given up meat for Lent. With that said, I also know that lots of people do not like fish. So I have included a Low Calorie High Protein Meal Plan as well that does have meat.
I’d also like to take this opportunity to remind you all that I never take down these meal plans. So if you don’t like this week’s options, just keep scrolling! There are 7 months worth of meal plans below, I know you’ll find one you love!
- PRINTABLE PLANNER click here
- Low Calorie Cranberry Orange Oatmeal Breakfasts
- Low Calorie Southwest Breakfast Scramble Breakfasts
- Low Calorie Tofu Protein Bowls Lunches
- Low Calorie Chickpea Avocado Salad Lunches
- Low Calorie Butternut Squash Pasta Dinner
- Low Calorie Fish Tacos Dinner
- Low Calorie High Protein Lemon Scallop Pasta Dinner
- Low Calorie Shrimp Caesar Salad Dinner
- Low Calorie Tuna Melt Sandwich Dinner
- Low Calorie Pesto Pizza Dinner
- Low Calorie Fish Sandwiches Dinner
- PRINTABLE PLANNER click here
- Low Calorie Cottage Cheese Breakfast Bowls Breakfast
- Low Calorie Protein Oatmeal (10 recipes to choose from, pick your fav) Breakfast
- Low Calorie Chicken Tabbouleh Meal Prep Salads Lunch
- Low Calorie Chickpea Meal Prep Salads Lunch
- Low Calorie White Chicken Chili (have 2 servings) Dinner
- Low Calorie High Protein Fish Taco Bowls Dinner
- Low Calorie Crockpot Chicken Stew and Low Calorie Baguette (have 2 servings each) Dinner
- Low Calorie Crockpot Chicken and Low Calorie Baguette (1 serving chicken and 2 servings bread) Dinner
- Low Calorie Chicken Burger and Low Calorie Sweet Potato Fries Dinner
- Low Calorie French Onion Soup (use leftover baguette in recipe) Dinner
- Low Calorie Sheet Pan Pizza and Low Calorie Buffalo Chicken Wings (4 slices pizza + 4 wings!) Dinner
Low Calorie Meal Planner (February 26, 2024)
This week I asked readers on Facebook what they wanted to see in this week’s meal plan. And at the time of setting this up, 99% of the requests were for chicken recipes! I was so surprised, but I don’t have an all chicken meal plan… so why not?! I choose my top 2 most popular chicken based lunches, and 7 most popular chicken dinners. Plus (because I found it funny) egg based breakfasts, so when someone asks you what came first, you can say the egg for this week at least.
- PRINTABLE PLANNER click here
- Low Calorie Meal Prep Breakfast Bowls Breakfast
- Low Calorie Pesto Egg Toast Breakfast
- Low Calorie Pesto Chicken Pitas Lunch
- Low Calorie High Protein Chicken Wraps Lunch
- Low Calorie Chicken Gnocchi Soup Dinner
- Low Calorie Monterey Chicken Dinner
- Low Calorie Chicken Alfredo Pizza Dinner
- Low Calorie Rainbow Chicken Sheet Pan Dinner Dinner
- Low Calorie Stuffed Chicken Breasts Dinner
- Low Calorie Chicken Tetrazzini Dinner
- Low Calorie Szechuan Chicken Dinner
Low Calorie Meal Planner (February 19, 2024)
This week is when people typically slide off their healthy eating habits. But I wanted to embrace the seasonal slide and give you an ultra comfort food meal plan. These recipes will curb your “unhealthy” cravings while supplying you with healthy meals.
- PRINTABLE PLANNER click here
- Low Calorie Blueberry Pancakes Breakfasts (you can eat all 8 for just 312 calories!)
- Low Calorie Breakfast Burritos Breakfasts
- Low Calorie Taco Salad Lunches
- Low Calorie Tuna Melt OR Low Calorie Caprese Panini Lunches (you can make these ahead, they are GREAT cold!)
- Low Calorie Chicken Parmesan Dinner
- Low Calorie Shrimp Tacos Dinner
- Low Calorie Salisbury Steak with Low Calorie Mashed Potatoes (and Peas) Dinner
- Low Calorie Burrito Protein Bowls Dinner
- Low Calorie High Protein Pizza Dinner (you can have 3 slices for just 462 calories!)
- Low Calorie Chicken Burger with Low Calorie French Fries Dinner
- Low Calorie Shepherd’s Pie Dinner
Low Calorie Meal Planner (February 12, 2024)
Just as I try to do every week, I asked for requests, and this week it was all over the board. But one did stick out to me (because I don’t have one yet) and it was kid friendly meals. Now that can be problematic, as I do not want to ever condone putting kids on diets. My mother did that, and even though her intentions were good, they set me up for a lot of self image problems in the future. However, I make Lose Weight By Eating meals for my daughter and I all the time. She is not on a “diet” but these meals are very healthy and meant to be filling and delicious. I make these meals for both of us because I want to be able to cook with her, or eat the same meal as her. So this week I have included some of our favorite meals, all are kid friendly. I recommend supplying your kiddos with lots of healthy snacks and allow them to have seconds if they are still hungry.
- PRINTABLE PLANNER click here
- Low Calorie Breakfast Sandwiches Breakfasts
- Low Calorie Protein Waffles Breakfasts
- Low Calorie Crispy Chicken Ranch Wraps Lunches
- Low Calorie Bacon & Turkey “Club” Sandwiches Lunches (kids might not “get” the extra slice of bread. Feel free to skip)
- Low Calorie “Hidden Veggie” Sloppy Joes Dinner
- Low Calorie Taco Casserole Dinner (your kids will LOVE this with chips!)
- Low Calorie Heart Shaped Pizza Dinner
- Low Calorie High Protein Mac and Cheese Dinner
- Low Calorie Low Carb Lettuce Wrap Burgers Dinner (give the kids buns, they are not gonna like the lettuce wraps)
- Low Calorie High Protein Tostadas Dinner (you can use leftover taco casserole as the meat!)
- Low Calorie Grilled Cheese Sandwiches & Low Calorie Tomato Soup Dinner
Disclaimer– Again, I do not condone putting kids on diets, and this week’s plan is not meant to suggest you should. It is just so you can make healthy meals everyone in your home will love. If you find this problematic, please see below for many more meal plans!
Low Calorie Meal Planner (February 5, 2024)
I asked everyone on Facebook what they would want this week and I got some mixed requests. The ones that stood out the most to me were Extra Easy and Different Proteins. So I thought a Batch Cooking meal plan might be fun this week.
Batch cooking is a way to meal prep where you make the base of all the recipes (protein in this case) and then work them into extra easy (and often no/quick cook) recipes throughout the week. So you’ll find several extra recipes below, for all the proteins and even my Low Calorie Protein Bread. Keep in mind, I did give you some shortcuts to make them even easier.
Batch Cooking Recipes:
- Hard Boiled Eggs
- Low Calorie High Protein Bread (or store-bought bread)
- Low Calorie Pork Carnitas (Note- if you do not eat pork that is ok! Just use the beef or chicken in it’s place)
- Low Calorie Barbacoa Beef (Note- if you do not eat beef that is ok! Just use the pork or chicken in it’s place)
- Low Calorie Shredded Chicken (you can also get a Rotisserie chicken and shred that)
Meal Plan Recipes:
- PRINTABLE PLANNER click here
- Low Calorie Grated Egg Avocado Toast Breakfasts (use bread and eggs)
- Low Calorie Protein French Toast Breakfasts (use bread)
- Low Calorie Chicken Salad Sandwiches Lunches (use bread and shredded chicken)
- Low Calorie Protein Packed Cobb Salad Lunches (use eggs and shredded chicken)
- Low Calorie High Protein Sheet Pan Nachos Dinner (choose one batch cooked protein)
- Low Calorie Birria Tacos Dinner (use Barbacoa Beef)
- Low Calorie Protein Packed Chicken Parmesan Pasta Dinner (use shredded chicken)
- Low Calorie Protein Bowls (choose one batch cooked protein)
- Low Calorie BBQ Chicken Pizza Dinner (use shredded chicken)
- Low Calorie Chicken Pot Pie Dinner (use shredded chicken)
- Low Calorie Protein Packed Enchiladas (works with all 3 meats- choose what you have leftover)
Low Calorie Meal Planner (January 29, 2024)
This week I got a lot of questions on how to stay motivated to eat healthy, so many in fact that I did a Facebook live about it. And I thought it would be fun this week to make a full “Junk Food Made Healthy” meal plan. I have so many yummy recipes geared to help you choose a healthier option, and with so many people having a hard time staying on track, I thought it would be fun to post a meal plan filled with the foods that people are craving.
To make it extra easy, the breakfasts and lunches can all be meal prepped (I recommend you Strat the cream cheese now, or just buy low calorie cream cheese) and I tried to make all these “copycat recipes” so you can choose the healthier option.
- PRINTABLE PLANNER click here
- Low Calorie Breakfast Burritos Breakfasts
- Low Calorie Protein Bagels AND Low Calorie Cream Cheese Breakfasts (I recommend making the “large” bagels)
- Low Calorie Arby’s “Copycat” Roast Beef Sandwiches Lunches
- Low Calorie Pizza Hot Pockets Lunches
- Low Calorie High Protein Mac and Cheese Dinner
- Low Calorie Bean and Cheese Burritos Dinner
- Low Calorie Sweet and Sour Chicken Dinner
- Low Calorie High Protein Baked Spaghetti Dinner
- Low Calorie Crunchy Chicken Sandwich Dinner
- Low Calorie Lo Mein with Beef and Broccoli Dinner
- Low Calorie Pizza Dinner
Low Calorie Meal Planner (January 22, 2024)
This week I wanted to try a Low Calorie + Low Carb Meal Plan. I have been publishing lots of downloadable meal plan books and thought this would be a good way to test if a full month meal plan book might be popular. But I want to be very open with you and note that this is not a low carb website, and I do not typically write low carb recipes. So please do not expect that any and all recipes I post on Facebook, Instagram and on this site will fall into a low carb diet. That is just for this meal plan.
To find my printable monthly planners you can click here (there is even a plant based meal plan!)
- FREE PRINTABLE PLANNER click here
- Low Calorie Protein Boosted Eggs Breakfasts (these are very low in calories, feel free to have 2 servings)
- Low Calorie Low Carb Weight Loss Smoothies Breakfasts
- Low Calorie Low Carb Cobb Salads Lunches
- Low Calorie Low Carb Meal Prep Boxes Lunches
- Low Calorie Tomato Feta Zucchini Pasta Dinner
- Low Calorie Low Carb Taco Casserole Dinner
- Low Calorie Low Carb Monterey Chicken Dinner (I like to serve these atop baby spinach)
- Low Calorie Low Carb Meatball Casserole Dinner (I like to serve these atop baby spinach- feel free to have 2-3 servings of meatballs)
- Low Calorie Low Carb Protein Stuffed Zucchini Dinner
- Low Calorie Low Carb Lettuce Wrap Burgers Dinner
- Low Calorie Low Carb Stuffed Chicken Breasts Dinner (I like to serve these atop baby spinach too)
Low Calorie Meal Planner (January 15, 2024)
Now is about the time that eating healthy, and sticking to New Year’s resolutions gets a little hard. And with that said I wanted to give you the easiest meal plan yet. A 100% MEAL PREP PLAN! I also included a a printable download of all the recipes, the meal plan, and a FILLED OUT SHOPPING LIST! As a bonus upgrade!
You can swap out the rice in the meal prep dinners for cauliflower rice, and please note that you’ll be using rice (or cauliflower rice) and quinoa a few times for dinner. This is on purpose to help make your meal prepping extra easy.
- FREE PRINTABLE PLANNER click here
- Low Calorie Meal Prep Breakfast Burritos Breakfasts
- Low Calorie Meal Prep Overnight Oats Breakfasts
- Low Calorie Low Carb Meal Prep Boxes Lunches
- Low Calorie High Protein Meal Prep Chickpea Salads (No Cook Meal) Lunches
- Low Calorie Caprese Vegetarian Meal Prep Bowls Dinner
- Low Calorie Meal Prep Burrito Bowls Dinner
- Low Calorie Teriyaki Chicken Meal Prep Bowls Dinner
- Low Calorie Greek Chicken Meal Prep Boxes Dinner
- Low Calorie Chicken Quinoa Meal Prep Boxes Dinner
- Low Calorie Meal Prep Mississippi Pot Roast Sandwiches Dinner
- Low Calorie Meal Prep Buddha Bowls Dinner (if you have leftover pot roast, you can add it to these- yum!)
Low Calorie Meal Planner (January 8, 2024)
This week was a very busy week. The first of the year always is! So I wanted to write a meal plan for my many new readers, with all the most loved recipes form my long time readers. You can also find a few additional meal plans below.
More Meal Plans (Instant Download)
- SUPERCHARGED WEIGHT LOSS MEAL PLAN
- LOW CALORIE PLANT BASED MEAL PLAN
- LOW CALORIE HIGH PROTEIN MEAL PLAN
- PRINTABLE PLANNER click here
- Low Calorie Chocolate Protein Muffins Breakfasts
- Low Calorie Breakfast Sandwiches Breakfasts
- Low Calorie Chicken Burrito Bowl Lunches
- Low Calorie High Protein Chicken Wraps Lunches
- Low Calorie Eggplant Parmesan Dinner
- Low Calorie Fast Fajitas (Chicken, Steak, Shrimp, or Veggie) Dinner
- Low Calorie High Protein Chicken Parmesan Dinner
- Low Calorie Sloppy Joes Dinner
- Low Calorie Beef Stew Dinner
- Low Calorie Chicken Enchiladas Dinner
- Low Calorie High Protein Crack Chicken Dinner
Low Calorie Meal Planner (January 1, 2024)
Last week I took a week off of making meal plans so I could concentrate on my 2 new meal plan books and weight loss guide. But this week I’m combing back with more than ever for you! You’ll find a FREE Super Charged Weight Loss Week to jumpstart your healthy goals in the New Year. AND You’ll also find a printable download of all the recipes, the meal plan, and a FILLED OUT SHOPPING LIST! As a bonus upgrade!
- PRINTABLE PLANNER click here
- Low Calorie Weight Loss Meal Replacement Smoothie Breakfasts
- Low Calorie Tropical Celery Smoothie Breakfasts (add 1-2 scoops vanilla protein powder)
- Low Calorie High Protein Chicken Wraps Lunches
- Low Calorie (No Cook) Turkey Spinach Wraps Lunches
- Low Calorie Weight Loss Salad Dinner
- Low Calorie Slimming Cauliflower Soup Dinner (have 3 servings)
- Low Calorie Chickpea Avocado Salad Dinner
- Low Calorie Sweet Potato Soup Dinner (have 2 servings)
- Low Calorie Chicken Caesar Salad Dinner
- Low Calorie Weight Loss Chicken Soup Dinner (have 4-5 servings)
- Low Calorie Baked Meatball Casserole Dinner (have 2-3 servings, and add the cooked meatballs to a bed of fresh spinach)
Get the Upgraded Packet:
Low Calorie Meal Planner (December 18, 2023)
This week I made a Low Calorie High Protein Meal Plan. If you prefer a Gluten-free or Plant Based meal plan CLICK HERE.
- PRINTABLE PLANNER click here
- Low Calorie Double Protein Scrambled Eggs Breakfast
- Low Calorie High Protein Waffles Breakfast
- Low Calorie High Protein Chicken Bánh Mì Sandwiches Lunches
- Low Calorie High Protein “No Cook” Turkey Spinach Wrap Lunches
- Low Calorie High Protein Lasagna Soup Dinner
- Low Calorie High Protein Fish Tacos Dinner
- Low Calorie Philly Cheesesteak Sandwiches Dinner
- Low Calorie High Protein Pesto Chicken Pita Sandwich Dinner
- Low Calorie High Protein Shrimp Caesar Salad Dinner
- Low Calorie High Protein White Chicken Chili Dinner
- Low Calorie High Protein Chicken Enchiladas Dinner
Low Calorie Meal Planner (December 11, 2023)
This week I wanted to give you a 100% meal prep plan! Each and every meal is perfect for meal prep and can help you eat healthy without giving up the foods you love and crave.
- PRINTABLE PLANNER click here
- Low Calorie Meal Prep Breakfast Cookies Breakfast
- Low Calorie Meal Prep Breakfast Bowls Breakfast
- Low Calorie Greek Chicken Meal Prep Lunches
- Low Calorie Meal Prep Chicken Quinoa Salad Lunches
- Low Calorie Plant Based Buddha Bowls Dinner
- Low Calorie “Copycat” Burrito Bowls Dinner
- Low Calorie Thai Curry Lentil Soup Dinner
- Low Calorie Meal Prep Greek Chicken Gyros Dinner
- Low Calorie Meal Prep Beef Stew Dinner
- Low Calorie Creamy Chicken Stew Dinner
- Low Calorie Shepherd’s Pie Casserole Dinner
Low Calorie Meal Planner (December 4, 2023)
This week I was so sick with the cold going around (may daughter was kind enough to bring it home and share) so I was not able to work on new recipes or ask what everyone wanted. Instead I choose some of my personal favorites, and reader favorites. You’ll find meal prep breakfasts and lunches, easy weeknight dinners and slightly more impressive weekend dinners. Have a great week, and watch out for that cold, it’s a bad one!
- PRINTABLE PLANNER click here
- Low Calorie Meal Prep Overnight Oats Breakfasts
- Low Calorie Meal Prep Breakfast Burritos Breakfasts
- Low Calorie Meal Prep Salad Jars Lunches
- Low Calorie Teriyaki Chicken Meal Prep Lunches
- Low Calorie Protein Pasta Casserole Dinner (this is very low in calories, have 2-3 servings)
- Low Calorie Shrimp Tacos Dinner (2-3 tacos)
- Low Calorie Weight Loss Chicken Soup Dinner (this is very low in calories, have 3-4 servings!)
- Low Calorie Broccoli Cheese Soup Dinner
- Low Calorie Pizza Dinner (10 recipes to choose from!)
- Low Calorie Monterey Chicken Dinner
- Low Calorie Eggplant Parmesan Dinner (2-3 servings)
Low Calorie Meal Planner (November 27, 2023)
This week I wanted to give you options to use up leftover Thanksgiving turkey, or choose a different protein. So you will find lots of opportunities for both.
- PRINTABLE PLANNER click here
- Low Calorie High Protein Oatmeal Breakfast
- Low Calorie Protein Packed Breakfast Wraps Breakfast
- Low Calorie Turkey Spinach Wraps Lunches (leftover turkey or deli counter turkey)
- Low Calorie Cobb Salad Lunches (with leftover turkey or chicken)
- Low Calorie Pesto Pea Soup Dinner
- Low Calorie Taco Salad Dinner (you can use leftover turkey as the protein)
- Low Calorie Chili Dinner
- Low Calorie Chipotle Chicken (or Turkey) Quesadilla Dinner
- Low Calorie Chili Mac and Cheese Dinner (use leftover chili from Wednesday)
- Low Calorie Butter Chicken Dinner
- Low Calorie Chicken (or Turkey) Pot Pie Dinner
Low Calorie High Protein Meal Planner (November 20, 2023)
This week we have my favorite holiday in the United States, Thanksgiving! I get to spend a full day in the kitchen and I am one of the people who genuinely loves it! With that said, the Thursday meal plan will obviously not work for those of us celebrating the holiday, and that has been noted.
Healthy Holiday Tips – For holidays I always have a few tips that can help you enjoy the food without going overboard. Start by bringing a healthy side dish (salad, or veggie heavy dish) as your contribution to dinner. Next, fill up 1/2 of your plate with veggies and or salad and then enjoy small amounts of the stuff you only get once a year. It’s one day, just enjoy it! Try to skip seconds, and enjoy a slice of pie or glass of wine instead of more food. Click here for my Low Calorie Holiday Recipes.
I did include some leftover meals below, BUT I also included meals for the readers who do not celebrate the holiday. And I made the dinners before Thanksgiving (Monday, Tuesday, and Wednesday) extra easy crockpot meals.
- PRINTABLE PLANNER click here
- Low Calorie High Protein Breakfast Quinoa Breakfast
- Low Calorie Breakfast Sandwiches Breakfast
- Low Calorie Meal Prep Chicken Quinoa Bowls Lunch
- Low Calorie Meal Prep Taco Salad Bowls Lunch
- Low Calorie Lentil Curry Soup Dinner
- Low Calorie Barbacoa Beef Tacos Dinner
- Low Calorie Smothered Chicken Dinner
- Holiday Meal OR Low Calorie Sweet and Sour Chicken Dinner
- Low Calorie Leftover Holiday Sandwiches OR Low Calorie BBQ Chicken Sandwiches Dinner
- Low Calorie Leftover Turkey Enchiladas OR Low Calorie Chicken Enchiladas Dinner
- Low Calorie Leftover Turkey Tetrazzini OR Low Calorie Chicken Tetrazzini Dinner
Low Calorie High Protein Meal Planner (November 13, 2023)
This week I choose portable breakfasts and lunches, they all make wonderful meal prep meals. And for the dinners, I choose dinners that could be made in 30 minutes or less for the weekdays. So you can get delicious dinners on the table quick.
You’ll notice I used the Pesto Sauce twice, so you only have to make it once. And I recommend making the chicken for both lunches, and for the dinner pesto chicken pitas all at once. It will save you lots of time later.
- PRINTABLE PLANNER click here
- Low Calorie Granola Bran Muffins (these are very low in calories, have 2-3) Breakfast
- Low Calorie Protein Breakfast Bowls Breakfast
- Low Calorie Chicken Quinoa Meal Prep Boxes Lunch
- Low Calorie High Protein Cobb Salad Lunch
- Low Calorie Pesto Pizza (this is very low in calories, have 3-4 slices) Dinner
- Low Calorie Steak Fajitas (2 servings of fajitas, 2 corn tortillas, and toppings is ideal) Dinner
- Low Calorie One Pan Baked Italian Sausage & Veggies Dinner
- Low Calorie Pesto Chicken Pita Sandwich Dinner
- Low Calorie Philly Cheesesteak Sandwiches Dinner
- Low Calorie Green Chicken Enchiladas Dinner
- Low Calorie Sweet and Sour Chicken (with rice or cauliflower rice) Dinner
Low Calorie High Protein Meal Planner (November 6, 2023)
This week I wanted to supply you with meal prep breakfasts and lunches that are hearty and filling, especially in cold weather.
For the dinners, I supplied quick and easy weeknight dinners, and some fancier ones for the weekend. I hope you love the planner! Remember there are many more planners below, so if this one does not appeal to you, keep scrolling!
- PRINTABLE PLANNER click here
- Low Calorie Meal Prep Breakfast Burritos Breakfasts
- Low Calorie Meal Prep Protein Pancakes Breakfasts (these are very low in calories, have 3-4 pancakes)
- Low Calorie Meal Prep Protein Taco Bowls Lunches
- Low Calorie “No Cook” Lunch Wraps Lunches
- Low Calorie Lasagna Soup Dinner
- Low Calorie Birria Tacos Dinner (these are very low in calories, have 2-3)
- Low Calorie Chicken Alfredo Pizza Dinner (this is very low in calories, have 3-4 slices)
- Low Calorie Butter Chicken Dinner (serve with rice, cauliflower rice, or alone)
- Low Calorie Bean and Cheese Burritos Dinner
- Low Calorie Shepherd’s Pie Casserole Dinner
- Low Calorie High Protein Baked Spaghetti Casserole Dinner
Low Calorie High Protein Meal Planner (October 30, 2023)
This week I got quite a few requests for Greek and Mediterranean meals, so I included one for lunch and one for dinner. I also got quite a few salmon and or fish requests, so I have a fancy salmon dinner for you on Sunday Night.
This I added my super easy chicken tacos for Halloween and my pumpkin Mac and cheese for the night before. I figure this the week to add pumpkin to the meal plan. If you don’t like pumpkin Mac and cheese, you can try this Low Calorie High Protein Mac and Cheese in its place.
- PRINTABLE PLANNER click here
- Low Calorie Caramel Apple Protein Oatmeal Breakfasts
- Low Calorie Giant Breakfast Cookies Breakfasts (these are very low in calories, have 2-3)
- Low Calorie Greek Chicken Meal Prep Boxes Lunches
- Low Calorie Teriyaki Turkey Meatball Meal Prep Boxes Lunches
- Low Calorie Protein Pumpkin Mac and Cheese Dinner
- Low Calorie Chicken Tacos Dinner
- Low Calorie Chicken & Veggie Sheet Pan Dinner Dinner
- Low Calorie Chicken Shawarma Wraps Dinner
- Low Calorie Hidden Veggie Sloppy Joes Dinner
- Low Calorie Butternut Squash Soup (2 cups ) PLUS Low Calorie Focaccia Bread (2 slices) Dinner
- Low Calorie Baked Salmon with Low Calorie Baked Asparagus Dinner
Low Calorie High Protein Meal Planner (October 23, 2023)
This week I wanted to work on a “Low Calorie High Protein” Meal Plan for you. All of the recipes are hearty and filling, and packed with lots of protein.
Unfortunately this will mean we have some heavy meat based meals. If you’re looking for a plant based meal plan, check out this one.
- PRINTABLE PLANNER click here
- Low Calorie High Protein Waffles Breakfasts
- Low Calorie High Protein Breakfast Burritos Breakfasts
- Low Calorie High Protein Chicken Burrito Bowls Lunches
- Low Calorie Protein Greek Chicken Meal Prep Boxes Lunches
- Low Calorie High Protein Chicken Gnocchi Soup Dinner
- Low Calorie High Protein Taco Casserole Dinner
- Low Calorie High Protein Smothered Chicken Dinner
- Low Calorie High Protein Salisbury Steak with Low Calorie Cauliflower Mash Dinner
- Low Calorie High Protein Monterey Chicken Dinner
- Low Calorie High Protein Shrimp Caesar Salad Dinner
- Low Calorie High Protein Burger Tacos with 1 cup (1/2 serving) Low Calorie French Fries Dinner
Low Calorie High Protein Meal Planner (October 16, 2023)
This week I wanted to create a meal plan that celebrates Fall and all the wonderful comfort food we crave once the weather turns.
From soups and casseroles, to hearty dinners and warm breakfasts. I know you’ll love this week’s meal planner.
If you’re looking for a plant based meal plan, check out this one.
- PRINTABLE PLANNER click here
- Low Calorie Breakfast Sandwiches Breakfast
- Low Calorie Protein Oatmeal Breakfast
- Low Calorie Meal Prep Taco Salad Lunches
- Low Calorie Teriyaki Chicken Meal Prep Bowls Lunches
- Low Calorie Tomato Soup and Low Calorie Grilled Cheese Sandwiches Dinner
- Low Calorie Chicken Enchilada Casserole Dinner (these are very low in calories, have 2-3)
- Low Calorie White Chicken Chili Dinner
- Low Calorie Tortellini Soup Dinner
- Low Calorie High Protein Pizza Dinner (have 2-3 slices)
- Low Calorie High Protein Baked Spaghetti Casserole Dinner
- Low Calorie Shepherd’s Pie Casserole Dinner
Low Calorie High Protein Meal Planner (October 9, 2023)
This week I was a bit too busy to take requests, so I went with the most popular requests of late. Slow Cooker, Soups, and Casseroles.
I hope you love the meal plan, and if you’re looking for a plant based meal plan, check out this one.
I included 2 dinners in which you can use leftovers later in the week to make more dinners. Be sure to see the notes below.
- PRINTABLE PLANNER click here
- Low Calorie Pumpkin Scones Breakfast
- Low Calorie Overnight Oats Breakfast
- Low Calorie Chicken Caesar Salad Lunch
- Low Calorie Greek Chicken Meal Prep Lunch
- Low Calorie One Pan Baked Italian Sausage Meal Dinner
- Low Calorie Carne Asada Steak Street Tacos Dinner
- Low Calorie Meatball Casserole and Low Calorie Caesar Salad Dinner
- Low Calorie Pesto Pea Soup and Low Calorie Baguette Dinner
- Low Calorie Baked Pork Chops and Low Calorie Apple Slaw Dinner
- Low Calorie Baked Ziti Dinner (use leftover Italian Sausage or Meatballs in this!)
- Low Calorie Lasagna Soup Dinner (use leftover Italian Sausage or Meatballs in this!)
Low Calorie High Protein Meal Planner (October 2, 2023)
This week I received quite a few soup requests, plus some slow cooker and instant pot requests. I also got one comment for Football food, and so many people liked her comment that I am leaning into Football food on Monday and Sunday nights again.
If you want a plant based meal planner, check out the one from last week, it has meat or no meat options for all the recipes!!
- PRINTABLE PLANNER click here
- Low Calorie Cottage Cheese Breakfast Bowls Breakfast
- Low Calorie Protein Oatmeal (10 recipes to choose from, pick your fav) Breakfast
- Low Calorie Chicken Tabbouleh Meal Prep Salads Lunch
- Low Calorie Chickpea Meal Prep Salads Lunch
- Low Calorie White Chicken Chili (have 2 servings) Dinner
- Low Calorie High Protein Fish Taco Bowls Dinner
- Low Calorie Crockpot Chicken Stew and Low Calorie Baguette (have 2 servings each) Dinner
- Low Calorie Crockpot Chicken and Low Calorie Baguette (1 serving chicken and 2 servings bread) Dinner
- Low Calorie Chicken Burger and Low Calorie Sweet Potato Fries Dinner
- Low Calorie French Onion Soup (use leftover baguette in recipe) Dinner
- Low Calorie Sheet Pan Pizza and Low Calorie Buffalo Chicken Wings (4 slices pizza + 4 wings!) Dinner
Low Calorie High Protein Meal Planner (September 25, 2023)
The week I got a mixed bag of requests, but the requests that stood out were: Slow Cooker, Vegetarian, and Batch Cooking. So I added lots of vegetarian recipes (in fact all can be vegetarian) with optional Slow Cooker Batch Cooked Crockpot Chicken (click for recipe) to add in and make the recipe meaty (of those who desire).
The rest of the dinners are low in ingredients, or slow cooked. And the lunches are vegetarian with batch Batch Cooked Crockpot Chicken for those who want it.
- PRINTABLE PLANNER click here
- Low Calorie High Protein Breakfast Sandwiches (with out without meat) Breakfast
- Low Calorie High Protein Cottage Cheese Toasts Breakfast
- Low Calorie Meal Prep Salad Jars (Vegetarian or add in batch cooked chicken) Lunch
- Low Calorie Quinoa Lunch Bowls (Vegetarian or add in batch cooked chicken) Lunch
- Low Calorie Spicy Asian Noodles Dinner
- Low Calorie Taco Casserole (for vegetarian use Beyond Meat) Dinner
- Low Calorie Grilled Cheese Sandwiches with Low Calorie (Slow Cooker) Tomato Red Pepper Soup Dinner
- Low Calorie Fajitas (choose your meat or vegetarian) Dinner
- Low Calorie (Slow Cooker) Corn Chowder (Vegetarian and Meaty options!) Dinner
- Low Calorie High Protein Pasta Casserole (Vegetarian and Meaty options!) Dinner
- Low Calorie Pesto Pizza (for non Vegetarian add Batch cooked chicken) Dinner
Low Calorie High Protein Meal Planner (September 18, 2023)
This week I was so busy I did not have time to gather recipe requests, but last week’s plan was such a huge hit that I wanted to mimic the theme of soups and slow cooker meals that have all the Fall themes, without heating up the house.
And as everyone is so excited about football season starting, I made sure to make both Monday and Sunday dinners Football friendly meals.
- PRINTABLE PLANNER click here
- Low Calorie Chocolate Protein Muffins Breakfast
- Low Calorie Chia Seed Breakfast Bowls Breakfast
- Low Calorie Meal Prep Chicken Quinoa Slaw Lunch
- Low Calorie Chicken Caesar Salad Lunch
- Low Calorie Crockpot Chili (this is very low in calories, have 2-3 servings) Dinner
- Low Calorie Crockpot Barbacoa Beef Tacos Dinner
- Low Calorie 30 Minute Minestrone Soup (this is very low in calories, have 2 servings) Dinner
- Low Calorie Protein Chili Mac and Cheese (use leftover chili & protein pasta to make this) Dinner
- Low Calorie Smothered Crockpot Chicken Dinner
- Low Calorie Pot Roast Dinner
- Low Calorie High Protein Pizza Dinner
Low Calorie High Protein Meal Planner (September 11, 2023)
This week I got quite a lot of soup requests, which was surprising as it is still in the 90 degree weather where I am. But I am here to help so I supplied you with several soups.
Another big request was slow cooker meals, and those are perfect anytime of year so those have also been included. I also switched up my typical “Meatless Monday” dinner recipe for a football friendly meal instead as I got some football requests. And I made the Sunday dinner a football friendly meal too.
To keep back to school extra easy, both the breakfasts and the lunches for this week are all meal prep.
- PRINTABLE PLANNER click here
- Low Calorie High Protein Blueberry Muffins (these are very low in calories, you can have 2) Breakfast
- Low Calorie Meal Prep Breakfast Bowls Breakfast
- Low Calorie Waldorf Salad Lunch
- Low Calorie Meal Prep Buddha Bowls Lunch
- Low Calorie Sheet Pan Pizza (this is so low in calories you can have 7 slices for under 350 calories) Dinner
- Low Calorie Slow Cooker Chicken Tacos Dinner
- Low Calorie Slow Cooker Potato Soup (this can also be made in the Instant Pot or on the Stovetop) Dinner
- Low Calorie Caprese Paninis Dinner
- Low Calorie Chicken Alfredo Dinner
- Low Calorie Albondigas Soup Dinner
- Low Calorie Sheet Pan Nachos Dinner
Low Calorie High Protein Meal Planner (September 4, 2023)
I was a little too busy to ask for requests this week. But as it’s starting to turn into Fall, and we want the Fall meals without heating up the house (as it’s still warm in many areas) I went for hearty meals that won’t heat up the house too much.
I leaned on slow cooking and stovetop use, and was sure to add in some meatless meals for the readers who prefer them.
- PRINTABLE PLANNER click here
- Low Calorie Breakfast Tacos Breakfast (these are very low calorie, you should have 2 tacos)
- Low Calorie High Protein Peanut Butter Banana Waffles Breakfast (these are great for meal prep!)
- Low Calorie No Cook Vegetarian Protein Salads Lunch (also great for meal prep!)
- Low Calorie Protein Burrito Bowls Lunch (these are great for meal prep)
- Low Calorie Portobello Burgers with Low Calorie French Fries Dinner
- Low Calorie Steak Fajitas Dinner
- Low Calorie High Protein Chili Mac and Cheese Dinner
- Low Calorie Corn Chowder Dinner (you can make in a slow cooker or Instant Pot!)
- Low Calorie High Protein Tostadas with Low Calorie Cilantro Lime Rice Dinner
- Low Calorie Szechuan Chicken Dinner
- Low Calorie Beef Stroganoff with Noodles Dinner
Low Calorie High Protein Meal Planner (August 28, 2023)
This week I got a lot of requests for Sandwiches and Air Fryer Recipes. It’s still very warm and readers are requesting recipes that won’t heat up their kitchens.
If bread is a problem for you, don’t worry! You can make this Low Calorie High Protein Bread, or in the case of any “bun” recipes I have supplied you a recipe for my Low Calorie Burger Buns in each recipe, plus tips to cut 1/3 calories and carbs from store-bought buns.
As for breakfast, I got one request that intrigued me, the request was for breakfasts that you make the night before. So with that inspiration I picked 2 breakfasts that you make the night before and pop in the fridge. Both travel well to work, and are packed with good for you ingredients.
I also got a request for Pancakes and Frittata. So this week I thought it would be fun to make fancy weekend breakfasts that you can meal prep for the following week. If this doesn’t appeal to you, just stick with the weekday breakfasts alternating as you did during the workweek.
- PRINTABLE PLANNER click here
- Low Calorie Chia Seed Yogurt Breakfast Bowls (breakfast)
- Low Calorie Overnight Oats (breakfast)
- Low Calorie Vegetable Frittata (weekend breakfast)
- Low Calorie Protein Pancakes (weekend breakfast)
- Low Calorie Tuna Melt Sandwich (lunches) *if it’s too hot, make this as a cold tuna sandwich
- Low Calorie Arby’s “Copycat” Roast Beef Sandwiches (lunches)
- Low Calorie High Protein Mac and Cheese (dinner)
- Low Calorie Air Fryer Chicken Taquitos with Cilantro Lime Cauliflower Rice (dinner)
- Low Calorie BBQ Chicken Sandwiches (dinner)
- Low Calorie “No Cook” Turkey Spinach Wrap (dinner)
- Low Calorie Bean and Cheese Burritos (dinner)
- Low Calorie Salisbury Steak with Low Calorie Mashed Potatoes and Steamed Peas (dinner)
- Low Calorie Air Fryer Chicken Breast with rice or cauliflower rice, and steamed broccoli (dinner) *oven directions included!
Low Calorie High Protein Meal Planner (August 21, 2023)
This week I got a lot of different recipe requests. Some curry, Indian, high protein vegetarian, and hearty breakfasts that travel well.
I also got a request for poke bowls, and a Hawaiian chicken (perhaps in solidarity for our fallen Hawaiians). I was reluctant on the Hawaiian recipe, but I felt it might help us all think of those in need and lost.
As always, I included a meatless Monday dinner, a taco Tuesday dinner and met the requests for easy take to work lunches. You can find many more meal plans below if this one does not meet your needs.
- PRINTABLE PLANNER click here
- Low Calorie Breakfast Sandwiches Breakfast
- Low Calorie Cranberry Orange Scones Breakfast (these are very low calorie, you should have 2)
- Low Calorie Pesto Chicken Pitas Lunch
- Low Calorie Protein Vegetarian Salad Jars Lunch
- Low Calorie Vegetarian Weight Loss Salad Dinner
- Low Calorie High Protein Taco Salad Dinner
- Low Calorie Hawaiian Chicken (with rice or cauliflower rice) Dinner
- Low Calorie Poke Bowls Dinner
- Low Calorie Butter Chicken (with rice or cauliflower rice) Dinner
- Low Calorie Salisbury Steak (serve with my low calorie mashed potatoes- in the recipe card) Dinner
- Low Calorie Chicken Pad Thai Dinner
Low Calorie High Protein Meal Planner (August 14, 2023)
This week I got a lot of pasta requests. So I have included 2 pasta recipes in the dinners. Please note- you can absolutely use protein pasta, semolina pasta, or just what’s on sale. Choose what is best for your dietary needs.
I also got a lot of requests for protein smoothies for breakfasts, and as many schools are starting next week (including my kiddo’s) I wanted to include very easy breakfasts, including breakfast smoothies.
One final note, I added 2 recipes with my low calorie bagels. I figure if you’re making them you might as well make a big batch and enjoy them all week. I have included notes in both recipes directing you on how to cut 1/3 of the calories and carbs from store-bought bagels too if you prefer.
Recipes and Printable PDF:
- PRINTABLE PLANNER click here
- Low Calorie Protein Breakfast Smoothies Breakfast
- Low Calorie Bagel Breakfast Sandwich Breakfast (great for meal prep!)
- Low Calorie Bagel Sandwich Lunch (see notes above on why I used bagels in 2 recipes)
- Low Calorie Teriyaki Chicken Meal Prep Lunch
- Low Calorie Protein Mac and Cheese Dinner
- Low Calorie Chicken Lettuce Wrap Tacos Dinner
- Low Calorie Arby’s “Copycat” Roast Beef Sandwiches Dinner
- Low Calorie Monterey Chicken Dinner (I like to serve this over a bead of baby spinach- see notes in recipe card)
- Low Calorie Weight Loss Salad Dinner
- Low Calorie Chicken Piccata Pasta Dinner
- Low Calorie High Protein Stuffed Zucchini Dinner
Low Calorie High Protein Meal Planner (August 7, 2023)
This week I got some requests for Chinese food, salads, lentil dishes, slow cooker meals, and no cook take to work lunches. I have done my best to meet all those requests for this week’s planner.
Quite a lot of teachers chimed in this week needing lunches that can be meal prepped. So I just want to take a second here to thank all the teachers for their hard work, and take this week to help get them set up for a great back to school season.
Recipes and Printable PDF:
- PRINTABLE PLANNER click here
- Low Calorie Vegetarian Breakfast Wraps Breakfast (feel free to add in 1 cooked and crumbled Breakfast Sausage)
- Low Calorie Granola Bran Muffins Breakfast (these are very low in calories, feel free to have 2-3)
- Low Calorie Turkey Spinach Wraps Lunch
- Low Calorie Protein Packed Chickpea Salad Lunch
- Low Calorie Tomato Feta Zucchini Pasta Dinner
- Low Calorie Taco Salad Dinner
- Low Calorie Chinese Sesame Chicken Dinner (serve with rice or Cauliflower Rice)
- Low Calorie Crockpot Thai Curry Lentil Soup Dinner
- Low Calorie Shrimp Caesar Salad Dinner (this is very low in calories, feel free to have 1 1/2 to 2 servings)
- Low Calorie Grilled Chicken Sandwich with Low Calorie Grilled Asparagus Dinner
- Low Calorie Sweet and Sour Chicken Dinner (serve with rice or Cauliflower Rice)
Low Calorie High Protein Meal Planner (July 31, 2023)
This week was a very busy one for me, and unfortunately I did not have time to ask for requests. But we are dealing with record heat here in the US, and as the bulk of my readers are dealing with a hot summer I wanted to focus on meal that won’t heat up the house. Or take up too much energy and time.
Many of these recipes are brand new, and published this week. I focused on cold breakfasts, sandwiches and salads. And those are reflected in this new meal plan. I hope you love it!!
Recipes and Printable PDF:
- PRINTABLE PLANNER click here
- Low Calorie High Protein Yogurt Bowls Breakfast
- Low Calorie High Protein Meal Replacement Smoothie Breakfast
- Low Calorie Greek Chicken Salad Lunch
- Low Calorie Chicken Caesar Salad Lunch
- Low Calorie Spinach Pasta Skillet Dinner
- Low Calorie Burger Tacos Dinner
- Low Calorie Pesto Chicken Sandwiches Dinner
- Low Calorie High Protein Mac and Cheese Dinner
- Low Calorie BBQ Chicken Sandwiches Dinner
- Low Calorie High Protein Pizza Dinner
- Low Calorie Chicken Stir Fry Dinner
Low Calorie High Protein Meal Planner (July 24, 2023)
It’s been a very warm week and with that, I got a lot of salad and cold recipes for requests. I have done my best to supply lots of those for you to enjoy this week.
I also got requests for meal prep breakfasts and lunches, so all of the breakfasts and lunches this week are meal prep or meal prep friendly recipes.
Recipes and Printable PDF:
- PRINTABLE PLANNER click here
- Low Calorie Blueberry Waffles Breakfast (these are very low calorie, you should probably have 2-3 waffles plus toppings)
- Low Calorie Breakfast Bowls Breakfast
- Low Calorie Chicken Quinoa Tabbouleh Salad Lunch
- Low Calorie Meal Prep Salad Jars Lunch
- Low Calorie Weight Loss Salad Dinner
- Low Calorie Taco Salad Dinner
- Low Calorie Chipotle Chicken Quesadilla Dinner
- Low Calorie Greek Salad with Grilled Chicken Dinner
- Low Calorie Fish Sticks and Cucumber Salad Dinner
- Low Calorie Sweet and Sour Chicken with Rice or Cauliflower Rice Dinner
- Low Calorie High Protein Chicken Wraps Dinner
Low Calorie High Protein Meal Planner (July 17, 2023)
This week I got a few requests for chicken dishes, pizza, zucchini dishes and more meatless recipes. I have done my best to try and meet all of these needs. For each recipe that is not plant based I have done my best to give you a vegan or vegetarian version.
If you are more interested in fish based meals, Last Week’s Meal Planner might be better for you.
Click Here for a 100% Plant Based Meal Planner
Recipes and Printable PDF:
- PRINTABLE PLANNER click here
- Low Calorie High Protein Chocolate Smoothie Bowl Breakfast
- Low Calorie Southwest Breakfast Scramble OR Low Calorie Tofu Breakfast Scramble Breakfast
- Low Calorie Chicken Caesar Salad OR Vegan Lunch Salad Lunch
- Low Calorie Tandoori Chicken Wrap OR Hummus Lunch Wrap Lunch
- Low Calorie Tomato Feta Zucchini Pasta (to make vegan swap cheese for crumbly vegan cheese) Dinner
- Low Calorie Crockpot Chicken Tacos OR Low Calorie Cauliflower Tacos Dinner
- Low Calorie Crispy Chicken Sandwich OR Vegan Grilled Veggie Sandwich Dinner
- Low Calorie Sheet Pan Pizza (to make vegan swap greek yogurt in dough for unsweetened cashew yogurt & choose vegan toppings) Dinner
- Low Calorie High Protein Stuffed Zucchini OR Healthy Zucchini Boats Dinner
- Low Calorie Chicken Burger OR Low Calorie Veggie Burger Dinner
- Low Calorie Lasagna OR Low Calorie Vegan Lasagna Dinner
Low Calorie High Protein Meal Planner (July 10, 2023)
It’s so warm these days and so I wanted to include lots of recipes that won’t heat up your house. I also got some requests for eggs for dinner so my low calorie Shakshuka is perfect.
I also got a request for more fish and more shrimp, so I have tried to include those as well. And for those allergic to fish I have included swaps below.
Recipes and Printable PDF:
- PRINTABLE PLANNER click here
- Low Calorie Protein Muffins breakfast (great meal prep)
- Low Calorie Mango Smoothie Bowls breakfast (protein packed!)
- Low Calorie Veggie Sandwich Wraps lunch (no cook!)
- Low Calorie Turkey Avocado Wraps lunch (no cook!)
- Low Calorie Shakshuka dinner (have 2-3 servings, it’s very low in calories!)
- Low Calorie Fish Tacos OR Low Calorie Tequila Lime Tacos dinner
- Low Calorie Chicken Caesar Salad (have with Low Calorie Garlic Cheese Bread) dinner
- Low Calorie Grilled Salmon OR Low Calorie Grilled Chicken with Low Calorie Grilled Asparagus dinner
- Low Calorie Sheet Pan Nachos dinner
- Low Calorie Slow Cooker Pot Roast dinner (for Meat Free try this Low Calorie Slow Cooker Curried Lentil Soup)
- Low Calorie Spaghetti with Veggie Bolognese Sauce dinner
Low Calorie High Protein Meal Planner (July 3, 2023)
This week I reached out to my readers on Facebook and asked them what they wanted, and about 75% of the responses were for “Low Calorie High Protein Meals” and so that it what I can created here!
This week is also a popular American holiday week, and with that said Tuesday (the 4th of July) will be filled with “Americana” food that we know and expect on Independence Day.
Recipes and Printable PDF:
- PRINTABLE PLANNER click here
- Low Calorie High Protein Breakfast Burritos Breakfast
- Low Calorie Protein Powder Oatmeal Breakfast