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!
This Week’s NEW Meal Planner:
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 11, 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
- Low Calorie High Protein Burrito Bowls Lunch
- Low Calorie High Protein Sloppy Joes Lunch
- Low Calorie High Protein Cobb Salad Dinner
- Low Calorie High Protein Lettuce Wrap Burgers Dinner
- Low Calorie High Protein Chicken Lettuce Wraps Dinner
- Low Calorie High Protein Greek Chicken Salad Dinner
- Low Calorie High Protein Hasselback Caprese Chicken Dinner
- Low Calorie High Protein Chicken Stir Fry Dinner
- Low Calorie High Protein Steak Kabobs Dinner
I was also asked to share some snacks, and these meal planners don’t have room for snacks, but I can share lots of treats to ensure everyone get’s their snack cravings met.



Low Calorie Meal Planner (June 26, 2023)
This week I chose some dinner recipes that are very low in calories (like the 45 calorie pizza). Because of this you will need to have more servings than just 1, or in the case of the Sweet and Sour Chicken or Hawaiian Chicken you could add rice to the dish to increase calories. I have noted these extra low calorie recipes with an asterisk below.
Typically I choose dinners between 350-400 calories, so that is a good guide point for these extra low calorie recipes.

Recipes and Printable PDF:
- PRINTABLE PLANNER click here
- Low Calorie Breakfast Bowls Breakfast
- Low Calorie Protein Waffels Breakfast
- Low Calorie Greek Chicken Meal Prep Boxes Lunch
- Low Calorie Turkey Spinach Wraps Lunch
- Low Calorie Sweet and Sour Chicken Dinner *
- Low Calorie Sheet Pan Nachos Dinner
- Low Calorie Italian Sausage One Pan Meal Dinner
- Low Calorie Chicken Parmesan Pasta Dinner
- Low Calorie Hawaiian Chicken Dinner *
- Low Calorie Pizza Dinner *
- Low Calorie Crockpot Smothered Chicken Dinner
Low Calorie Meal Planner (June 19, 2023)
This week I wanted to make sure we are making good use of tortillas and buns. This is why you’ll find quesadillas, burritos, and wraps on the list (to use up the tortillas). And two kinds of sandwiches for dinner.
If you want to lower the calories even more in the sandwiches, try out these Low Calorie Homemade Burger Buns.

Recipes and Printable PDF:
- PRINTABLE PLANNER click here
- Low Calorie Breakfast Sandwiches Breakfast
- Low Calorie Yogurt Bowls with Toppings Breakfast
- Low Calorie Chipotle Quesadilla Lunch
- Low Calorie Cobb Salad Lunch
- Low Calorie Steak Sandwiches Dinner
- Low Calorie Fish Tacos Dinner
- Low Calorie Spicy Chicken Sandwiches Dinner
- Low Calorie High Protein Chicken Wraps Dinner
- Low Calorie Pad Thai Dinner
- Low Calorie Bean and Cheese Burritos Dinner
- Low Calorie Weight Loss Salad Dinner
Low Calorie High Protein Meal Planner
This week I created a low calorie high protein meal plan. You can enjoy this meal plan anytime of the year, but I wanted to get you started with easy summer meals.
Be sure to see below for the links to all the recipes, plus the printable guide!

Recipes and Printable PDF:
- PRINTABLE PLANNER click here
- Healthy Protein Waffles Breakfast
- Weight Loss Meal Replacement Smoothie Breakfast
- “No Cook” Turkey Spinach Wraps Lunch
- Skinny Copycat Burrito Bowls Lunch
- Chicken Piccata Pasta Dinner
- Healthy Green Enchiladas with Chicken Dinner
- Lo Mein with Beef and Broccoli Dinner
- Low Calorie Szechuan Chicken Recipe Dinner
- Low Calorie Philly Cheesesteak Sandwiches Dinner
- Spicy Chicken Soba Noodle Salad Dinner
- Healthy Spaghetti Recipe with Hidden Veggie Bolognese Sauce Dinner
Low Calorie Meal Prep Planner
I wanted to make sure you had a meal prep planner, all of these recipes can be meal prepped for easy breakfasts lunches and dinners.
Be sure to see below the planner for all the recipes, they all come with printable recipe cards!

Recipes and Printable PDF:
- PRINTABLE PLANNER click here
- Low Calorie Breakfast Burritos Breakfast
- Low Calorie Overnight Oats Breakfast
- Chicken and Quinoa Tabbouleh Salad Lunch
- Mexican Chicken Protein Meal Prep Bowls Lunch
- Teriyaki Turkey Meatball Meal Prep Boxes Dinner
- Meal Prep Taco Salad Dinner
- Skinny Shepherd’s Pie Casserole Dinner
- Meal Prep Beef Stew in an Instant Pot Dinner
- Greek Chicken Meal Prep Boxes Dinner
- Chicken Quinoa Meal Prep Boxes Dinner
- Creamy Chicken Stew Dinner
Low Calorie Vegan Meal Planner
For all my vegan and vegetarian readers, this meal planner is great to help get you started!
You can find more Vegan Recipes here. And Vegetarian Recipes here. Remember, there is a blank meal planner below in the recipe card so you can print it out and fill it out with the recipes you have chosen.

Recipes and Printable PDF:
- PRINTABLE PLANNER click here
- Weight Loss Breakfast Millet Breakfast
- Protein Packed Tofu Scramble Breakfast
- Vegan Buddha Bowls Lunch
- Vegan Rice Bowls Lunch
- Healthy Tortellini Soup Recipes Dinner
- Thai Curry Lentil Soup Dinner
- Healthy Pesto Avocado Pasta Dinner
- Low Calorie Portobello Mushroom Burgers Dinner
- Hearty Fat Burning Cabbage Soup Dinner
- Healthy and Filling Kale Salad Dinner
- Vegan Stuffed Butternut Squash Recipe Dinner
Low Calorie Gluten-Free Planner
For all my Gluten-free readers, here is a wonderful meal planner using some of my best gluten-free meals.
You can find more Gluten-Free Recipes here, and you can also find a blank meal planner in the recipe card below. You can print it out and add in the recipes you want to use.

Recipes and Printable PDF:
- PRINTABLE PLANNER click here
- Fat Burning Breakfast Tacos Breakfast
- 5 Egg “Muffin” Recipes Breakfast
- Greek Salad with Grilled Chicken Lunch
- Healthy Recipe for Chickpea Salad Lunch
- Albondigas Soup Dinner
- Chicken Stir Fry Dinner
- Skinny Sheet Pan Nachos Recipe Dinner
- Portobello Mushroom Pizzas Dinner
- Healthy Fish Taco Bowl Dinner
- Healthy Chinese Sesame Chicken Recipe Dinner
- One Pan Baked Italian Sausage Dinner Dinner
Low Calorie Weight Loss Meal Plans
Here you will find the 4 last meal planners. A general weight loss planner, meal prep, vegan and gluten-free planners.
Remember, there is a blank meal planner below and below in the notes section! So if you want to create your own, print that one out and fill it in.

Low Calorie Weight Loss Meal Plans
Ingredients
Weight Loss – General Meal Planner:
- PRINTABLE PLANNER click here
- Healthy Protein Waffles Breakfast
- Weight Loss Meal Replacement Smoothie Breakfast
- "No Cook" Turkey Spinach Wraps Lunch
- Skinny Copycat Burrito Bowls Lunch
- Chicken Piccata Pasta Dinner
- Healthy Green Enchiladas with Chicken Dinner
- Lo Mein with Beef and Broccoli Dinner
- Low Calorie Szechuan Chicken Recipe Dinner
- Low Calorie Philly Cheesesteak Sandwiches Dinner
- Spicy Chicken Soba Noodle Salad Dinner
- Healthy Spaghetti Recipe with Hidden Veggie Bolognese Sauce Dinner
Meal Prep Meal Planner:
- PRINTABLE PLANNER click here
- Low Calorie Breakfast Burritos Breakfast
- Low Calorie Overnight Oats Breakfast
- Chicken and Quinoa Tabbouleh Salad Lunch
- Mexican Chicken Protein Meal Prep Bowls Lunch
- Teriyaki Turkey Meatball Meal Prep Boxes Dinner
- Meal Prep Taco Salad Dinner
- Skinny Shepherd’s Pie Casserole Dinner
- Meal Prep Beef Stew in an Instant Pot Dinner
- Greek Chicken Meal Prep Boxes Dinner
- Chicken Quinoa Meal Prep Boxes Dinner
- Creamy Chicken Stew Dinner
Vegan Meal Planner:
- PRINTABLE PLANNER click here
- Weight Loss Breakfast Millet Breakfast
- Protein Packed Tofu Scramble Breakfast
- Vegan Buddha Bowls Lunch
- Vegan Rice Bowls Lunch
- Healthy Tortellini Soup Recipes Dinner
- Thai Curry Lentil Soup Dinner
- Healthy Pesto Avocado Pasta Dinner
- Low Calorie Portobello Mushroom Burgers Dinner
- Hearty Fat Burning Cabbage Soup Dinner
- Healthy and Filling Kale Salad Dinner
- Vegan Stuffed Butternut Squash Recipe Dinner
Gluten-Free Planner:
- PRINTABLE PLANNER click here
- Fat Burning Breakfast Tacos Breakfast
- 5 Egg "Muffin" Recipes Breakfast
- Greek Salad with Grilled Chicken Lunch
- Healthy Recipe for Chickpea Salad Lunch
- Albondigas Soup Dinner
- Chicken Stir Fry Dinner
- Skinny Sheet Pan Nachos Recipe Dinner
- Portobello Mushroom Pizzas Dinner
- Healthy Fish Taco Bowl Dinner
- Healthy Chinese Sesame Chicken Recipe Dinner
- One Pan Baked Italian Sausage Dinner Dinner
Instructions
- Choose the category (General/Meal Prep/Vegan/Gluten-Free) that best suits you.
- Click in the PRINTABLE PLANNER to print the prepared meal plan for you.
- Click on each recipe and print out the recipe card.
- ALTERNATIVE: See above for a blank meal planner and pick and choose the recipes that sound the best to you.
Nutrition
What to Read Next:



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Article History:
- Originally written and published December 31, 2022 by Audrey Johns
- Updated on March 30, 2023 by Audrey Johns