Meal Planners

Weekly Planner – 3

MONDAY – Extra Easy
TUESDAY - Extra Easy WEDNESDAY - Extra Easy THURSDAY - Extra Easy

Breakfast
Breakfast
Breakfast
Breakfast

Weetabix HEb with Milk HEa
1/2 ruby red grapefruit
Tea Egg on a Breakfast Muffin HEb + 1 syn
(wholewheat muffins can be used as a Healthy Extra in Canada and the US for anyone else use a 57g wholemeal roll instead)
1/2 ruby red grapefruit
Tea 0.5 syns (for milk) Banana on wholemeal Toast with low fat spread and honey HEb + 1.5 syns
Tea 0.5 syns (for milk) Turkey Breakfast Pattie 1.5 syns, egg, bacon, tomatoes and wholewheat toast HEb
Tea 0.5 syns (for milk)

Lunch
Lunch
Lunch
Lunch

Bacon, Cheese and Tomato Quiche (with pastry base) and a side salad HEa + 2.5 syns see recipe on blog Roasted Butternut Squash and basmati rice (extra left over from day before) with salad and HEa portion of cheddar cheese Courgette and Yellow Split Pea Soup and Sweet Chilli King Prawn and Noodles (extra left over from yesterday) 0.5 syns
jacket potato with baked beans and salad 1 syn

Dinner
Dinner
Dinner
Dinner

Mustard Beef and Mushrooms with Roasted Butternut Squash and Basmati Rice 1 syn see blog for recipe
Sweet Chilli King Prawn and Noodles 1 syn
see blog for recipe Bacon, Cheese and Tomato Quiche (with pastry base) HEa + 2.5 syns, baked beans, asparagus and homemade oven chips Pasta Chicken Enchiladas HEa + 1 syn with salad see recipe on blog

Snacks
Snacks
Snacks
Snacks

11.5 syns maximum left to use if desired
12.5 syns maximum left to use if desired
10 syns maximum left to use if desired
11 syns maximum left to use if desired

FRIDAY - Extra Easy SATURDAY - Extra Easy SUNDAY - Extra Easy

Breakfast
Breakfast
Breakfast

Boiled Egg and toast HEb + 1 syn
Tea 0.5 syns (for milk) and half a grapefruit Banana on wholemeal Toast with low fat spread and honey HEb + 1.5 syns
Tea 0.5 syns (for milk) Ham, and Egg Breakfast Muffin HEb + 1 syn
(wholewheat muffins can be used as a Healthy Extra in Canada and the US for anyone else use a 57g wholemeal roll instead)
Tea 0.5 syns (for milk) and half a grapefruit

Lunch
Lunch
Lunch

leftover chicken enchiladas with salad HEa +1 syn crab, chilli and cherry tomato linguine 0.5 syns see blog for recipe
ham and pea soup see blog for recipe

Dinner
Dinner
Dinner

spanish chicken and rice see blog for recipe
grilled steak, jacket potato and salad
homemade pizza with veggies, bacon and cheese and homemade potato wedges HEa + 2.5 syns see blog for recipe

Snacks
Snacks
Snacks

12.5 syns maximum left to use if desired
12.5 syns maximum left to use if desired
12 syns maximum left to use if desired

Weekly Planner – 2

MONDAY – Extra Easy	TUESDAY - Extra Easy	WEDNESDAY - Extra Easy	THURSDAY - Extra Easy
Breakfast	Breakfast	Breakfast	Breakfast
Weetabix HEb with Milk HEa and Banana Tea	Bacon, Egg, Mushrooms and Onion on Toast HEb Tea 0.5 syns (for milk)	1 Turkey Pattie 1.5 syns, Canadian Bacon, Egg, Mushrooms and Tomatoes Tea 0.5 syns (for milk)	Banana on wholemeal Toast with low fat spread and honey HEb + 1.5 syns Tea 0.5 syns (for milk)

Lunch	Lunch	Lunch	Lunch
Minestrone Soup see blog for recipe and Egg and SW chips	Beef and Butternut Chilli with Jacket Potato and Cheese HEa +1 syn	Spicy Tomato and Lentil Soup with Bread HEb+1 syn see blog for recipe	Mexican Chicken and Rice HEa+0.5 syns see recipe on blog

Dinner	Dinner	Dinner	Dinner
Beef and Butternut Squash Chilli with rice	Filo Pastry Salmon 3.5 syns with roasted new potatoes and asparagus	Mexican Chicken and Rice HEa+0.5 syns see recipe on blog	Honey Mustard Chicken with Broccoli and Mashed Potatoes 1.5 syns see blog for recipe

Snacks	Snacks	Snacks	Snacks
15 syns maximum left to use if desired	10 syns maximum left to use if desired	13 syns maximum left to use if desired	11.5 syns maximum left to use if desired

FRIDAY - Extra Easy	SATURDAY - Extra Easy	SUNDAY - Extra Easy
Breakfast	Breakfast	Breakfast
Banana on wholemeal Toast with low fat spread and honey HEb + 1.5 syns Tea 0.5 syns (for milk)	Boiled Egg and toast HEb + 1 syn Tea 0.5 syns (for milk)	Ham, and Egg Breakfast Muffin HEb + 1 syn (wholewheat muffins can be used as a Healthy Extra in Canada and the US for anyone else use a 57g wholemeal roll instead) Tea 0.5 syns (for milk)

Lunch	Lunch	Lunch
Honey Mustard Chicken Salad 1.5 syns see blog for recipe	Tomato, Caramelised Onion and Mozzarella Tart with salad HEa + 3.5 syns see blog for recipe	Tomato, Caramelised Onion and Mozzarella Tart with salad HEa + 3.5 syns see blog for recipe

Dinner	Dinner	Dinner
Chicken, Mushroom and Tarragon Pasta Bake HEa see blog for recipe	Beef with Mushrooms, Onion, Carrots and Mashed Potato see blog for recipe	Beef with Mushrooms, Onion, Carrots and SW Chips see blog for recipe

Snacks	Snacks	Snacks
11.5 syns maximum left to use if desired	10 syns maximum left to use if desired	10 syns maximum left to use if desired

Weekly Planner – 1

MONDAY – Extra Easy
TUESDAY - Extra Easy WEDNESDAY - Extra Easy THURSDAY - Extra Easy

Breakfast
Breakfast
Breakfast
Breakfast

Weetabix HEb with Milk HEa and Maple Syrup 2 syns
Banana
Tea 2 Turkey Sausages 2 syns, Canadian Bacon, Egg, Musrhooms and Tomatoes
Tea 0.5 syns (for milk)
Ham and Potato Scramble 1/2 HEa + 2 syns
1 grapefruit
Tea 0.5 syns (for milk)
Banana on wholemeal Toast with low fat spread and honey HEb + 2 syns
Tea 0.5 syns (for milk)

Lunch
Lunch
Lunch
Lunch

Fish Sushi 3 syns
Fresh Fruit Salad with yoghurt Chicken Fingers with salad HEb + 1.5 syns
see recipe on blog Pizza wholewheat muffins HEb + 1/2 HEa with Salad
(wholewheat muffins can be used as a Healthy Extra in Canada and the US for anyone else use a 57g wholemeal roll instead)
Pork Loins with Spicy Cous Cous and Roasted Vegetables HEa + 2 syns
see recipe on blog

Dinner
Dinner
Dinner
Dinner

Roasted Salmon and Tomatoes 1 syn with Rice Pilaf
see recipe on blog Feta Stuffed Chicken with Cabbage HEa, Carrots and Garlic Concertina Potatoes
see recipe on blog Beef Stroganoff with Rice
see recipe on blog Beef Stroganoff with rice
see recipe on blog

Snacks
Snacks
Snacks
Snacks

9 syns maximum left to use if desired
11 syns maximum left to use if desired
12.5 syns maximum left to use if desired
10.5 syns maximum left to use if desired

FRIDAY - Extra Easy SATURDAY - Extra Easy SUNDAY - Extra Easy

Breakfast
Breakfast
Breakfast

1 turkey pattie 1.5 syns, Canadian Bacon, Egg, Musrhooms and Tomatoes with a wholemeal muffin with low fat spread 1 syn + HEb
Tea 0.5 syns (for milk) Banana on wholemeal Toast with low fat spread and honey HEb 2 syns
Tea 0.5 syns (for milk) Ham, Cheese and Egg Breakfast Muffin HEa + HEb
(wholewheat muffins can be used as a Healthy Extra in Canada and the US for anyone else use a 57g wholemeal roll instead)

Lunch
Lunch
Lunch

Curried Chicken Salad 3 syns
see recipe on blog Curried Chicken Salad 3 syns
see recipe on blog Minestrone soup

Dinner
Dinner
Dinner

Spaghetti Carbonara HEa
see recipe on blog
Spaghetti Carbonara HEa
see recipe on blog Ginger and Garlic Prawns with Noodles 1 syn
see recipe on blog

Snacks
Snacks
Snacks

9 syns maximum left to use if desired
9.5 syns maximum left to use if desired
14 syns maximum left to use if desired

22 Responses to “Meal Planners”

Sejal, on January 12th, 2010 at 11:04 am Said:

Hi Brit Mum,

I was checing out your meal planner which is fab but i couldn’t find the recipe for chicken fingers or curried chicken salad on the blog. Could you let me know where i could get hold of them please??

many thanks

Sejal
britmumincanada, on January 12th, 2010 at 12:17 pm Said:

Hiya,

The meal planner is for this week, so some of the things I haven’t made yet, so therefore the recipes are not yet on my blog. You will find heaps of other recipes for now though.. The chicken fingers recipe will be going up on my blog today as I am having those for lunch , and the curried chicken salad recipe will be added later in the week
michelle, on January 13th, 2010 at 6:19 pm Said:

Hi Brit mum,

I absolutely love your blog, and find it very inspiring.

I have printed off your recipes and placed them in a folder so that I can start to use them. Can I ask where you get your recipes from, do you convert from books, the internet etc or are they your own ones.

Keep up the good work.

Michelle
britmumincanada, on January 13th, 2010 at 6:45 pm Said:

Most are my own, some I get from books and adapt them to my liking and to make them low fat and healthy.

I am glad you like my blog. Thank you for the comment.
Helen (msblonde on minimins), on January 15th, 2010 at 5:31 pm Said:

Hi,

just clicked on your link by accident really and its great :O)

I thought it was a SW website at first, you should get paid for this!

well done, and thanks for sharing!
britmumincanada, on January 15th, 2010 at 5:58 pm Said:

thank you for your lovely comment

It is kind of a slimming world website I suppose lol, as it my recipes shared to everyone, while I follow the extra easy plan
Becky, on January 16th, 2010 at 12:28 pm Said:

Hiya
Just came over from Ivillage and think that your recipes look fab. I often adapt recipes myself but sometimes I just get stuck in a rut when it comes to idea’s for meals, especially lunches.

I will deffinately be trying the cheesecake. I am gonna go and have a look through the rest of the recipes now.

Thanks for sharing
Becky
Lyndsey, on February 3rd, 2010 at 11:50 am Said:

Im confused about the spud and beans being 1 syn? I thought beans and spuds are free food?
admin, on February 3rd, 2010 at 12:32 pm Said:

is for low fat spread on my potato
vicki, on February 6th, 2010 at 5:04 am Said:

do you ever use red and green or just extra easy.
I find extra easy does not suit me as much as red days with the occasional green
admin, on February 6th, 2010 at 10:26 am Said:

I do just extra easy, I have tried red or green, but always go back to extra easy, as it is so much easier being able to have both together. You could easily adapt most of my recipes for either plan though.
lyn cook, on February 14th, 2010 at 12:02 pm Said:

Wow!!, just stumbled across your blog, what a fantastic site, I love your recipes – they look amazing.

Just cooking one of your recipes as I type. Can’t wait to try it. yum.

Keep up the good work.

Lyn
Jane Ann McLaughlin, on February 14th, 2010 at 1:01 pm Said:

Have just touched on you site by accident today and can’t believe how many great recipes are there. Congratulations. Pity you could not do some for red or green days as well however can easily adapt some to suit. Many thanks for sharing with us.
Linda McWilliams, on February 27th, 2010 at 1:27 pm Said:

For your breakfasts, do you make the Turkey Breakfast Pattie yourself, if so what is the recipe
admin, on February 27th, 2010 at 4:48 pm Said:

I buy them here, they are quite low synned, all other sausages here are highly synned. I believe morrisons eat smart sausages are syn free, if that helps.
JoyC, on March 9th, 2010 at 7:23 am Said:

Hi

How did you get the syn value for the sushi? I love sushi but am unsure how to syn it.
admin, on March 9th, 2010 at 12:16 pm Said:

just look at the nutritional information on the back, put it into the syn calculator, selecting your main free foods in the ingredients, i.e. fish and rice and it will give you the syn value.

or if you search the syns online guide, it has the syn value for different types of sushi per weight.
Gettingthinnerbytheday, on March 31st, 2010 at 4:18 pm Said:

I just wanted to say how l love your blog!

I am always on here checking for new menu’s & have already tried out so many of your dishes – yet to make something I don’t love!!

Thank you so much for all the hard work you put into the site – it is much appreciated
jumbles, on April 10th, 2010 at 11:33 pm Said:

Fabulous site, trying to get my head around Slimming world ( confusing too say least) recipes and meal planner great help – thanks
caro, on April 26th, 2010 at 5:13 pm Said:

hey all

is bulgar wheat syn free like couscous?
admin, on April 26th, 2010 at 6:53 pm Said:

yes it is syn free
Ruth, on June 17th, 2010 at 4:44 pm Said:

Inspiration, found you on twitter, what a nice person for sharing. I’m not a pudding person but am going to try the cheese cake out on my boyfriend… Thanks

Sejal, on January 12th, 2010 at 11:04 am Said:

Hi Brit Mum,

I was checing out your meal planner which is fab but i couldn’t find the recipe for chicken fingers or curried chicken salad on the blog. Could you let me know where i could get hold of them please??

many thanks

Sejal

britmumincanada, on January 12th, 2010 at 12:17 pm Said:

Hiya,

The meal planner is for this week, so some of the things I haven’t made yet, so therefore the recipes are not yet on my blog. You will find heaps of other recipes for now though.. The chicken fingers recipe will be going up on my blog today as I am having those for lunch , and the curried chicken salad recipe will be added later in the week

michelle, on January 13th, 2010 at 6:19 pm Said:

Hi Brit mum,

I absolutely love your blog, and find it very inspiring.

I have printed off your recipes and placed them in a folder so that I can start to use them. Can I ask where you get your recipes from, do you convert from books, the internet etc or are they your own ones.

Keep up the good work.

Michelle

britmumincanada, on January 13th, 2010 at 6:45 pm Said:

Most are my own, some I get from books and adapt them to my liking and to make them low fat and healthy.

I am glad you like my blog. Thank you for the comment.

Helen (msblonde on minimins), on January 15th, 2010 at 5:31 pm Said:

Hi,

just clicked on your link by accident really and its great :O)

I thought it was a SW website at first, you should get paid for this!

well done, and thanks for sharing!

britmumincanada, on January 15th, 2010 at 5:58 pm Said:

thank you for your lovely comment

It is kind of a slimming world website I suppose lol, as it my recipes shared to everyone, while I follow the extra easy plan

Becky, on January 16th, 2010 at 12:28 pm Said:

Hiya
Just came over from Ivillage and think that your recipes look fab. I often adapt recipes myself but sometimes I just get stuck in a rut when it comes to idea’s for meals, especially lunches.

I will deffinately be trying the cheesecake. I am gonna go and have a look through the rest of the recipes now.

Thanks for sharing
Becky

Lyndsey, on February 3rd, 2010 at 11:50 am Said:

Im confused about the spud and beans being 1 syn? I thought beans and spuds are free food?

admin, on February 3rd, 2010 at 12:32 pm Said:

is for low fat spread on my potato

vicki, on February 6th, 2010 at 5:04 am Said:

do you ever use red and green or just extra easy.
I find extra easy does not suit me as much as red days with the occasional green

admin, on February 6th, 2010 at 10:26 am Said:

I do just extra easy, I have tried red or green, but always go back to extra easy, as it is so much easier being able to have both together. You could easily adapt most of my recipes for either plan though.

lyn cook, on February 14th, 2010 at 12:02 pm Said:

Wow!!, just stumbled across your blog, what a fantastic site, I love your recipes – they look amazing.

Just cooking one of your recipes as I type. Can’t wait to try it. yum.

Lyn

Jane Ann McLaughlin, on February 14th, 2010 at 1:01 pm Said:

Have just touched on you site by accident today and can’t believe how many great recipes are there. Congratulations. Pity you could not do some for red or green days as well however can easily adapt some to suit. Many thanks for sharing with us.

Linda McWilliams, on February 27th, 2010 at 1:27 pm Said:

For your breakfasts, do you make the Turkey Breakfast Pattie yourself, if so what is the recipe

admin, on February 27th, 2010 at 4:48 pm Said:

I buy them here, they are quite low synned, all other sausages here are highly synned. I believe morrisons eat smart sausages are syn free, if that helps.

JoyC, on March 9th, 2010 at 7:23 am Said:

How did you get the syn value for the sushi? I love sushi but am unsure how to syn it.

admin, on March 9th, 2010 at 12:16 pm Said:

just look at the nutritional information on the back, put it into the syn calculator, selecting your main free foods in the ingredients, i.e. fish and rice and it will give you the syn value.

or if you search the syns online guide, it has the syn value for different types of sushi per weight.

Gettingthinnerbytheday, on March 31st, 2010 at 4:18 pm Said:

I just wanted to say how l love your blog!

I am always on here checking for new menu’s & have already tried out so many of your dishes – yet to make something I don’t love!!

Thank you so much for all the hard work you put into the site – it is much appreciated

jumbles, on April 10th, 2010 at 11:33 pm Said:

Fabulous site, trying to get my head around Slimming world ( confusing too say least) recipes and meal planner great help – thanks

caro, on April 26th, 2010 at 5:13 pm Said:

hey all

is bulgar wheat syn free like couscous?

admin, on April 26th, 2010 at 6:53 pm Said:

yes it is syn free

Ruth, on June 17th, 2010 at 4:44 pm Said:

Inspiration, found you on twitter, what a nice person for sharing. I’m not a pudding person but am going to try the cheese cake out on my boyfriend… Thanks

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Meal Planners

Weekly Planner – 3

Weekly Planner – 2

Weekly Planner – 1

22 Responses to “Meal Planners”

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