A free Slimming Eats 7-day low calorie meal plan which includes breakfast, lunch and dinner all with calculated calories, printable food diary and a shopping list.

If you struggle with planning your week of meals to keep you on plan and motivated, then look no further.
Low Calorie Meal Plans
Here is my first installment of weekly meal plans on Slimming Eats
I've had a lot of request to do these and always try and help where possible.
The biggest response was to include all meals i.e. Breakfast, Lunch or Dinner, but for those who just want a weekly lunch or dinner plan etc, then you can just ignore the rest.
The majority of the recipes especially those for dinner serve 4 people - however if they serve more than 4, I recommend freezing up the portions you will not use so that you have handy grab and go meals in the freezer. If you are making for more or less people then you may need to double up or half the ingredients in a recipe. I always try to utilize recipes some recipes you are making so they can be enjoyed over a couple of day to reduce the amount of overall cooking you are having to do.
I also try and leave a few calories spare from a standard daily calorie allowance of 1600 calorie a day (obviously everyone's daily calories are different due to a whole host of different factors such as age, sex, weight, height, activity level and health etc) - so that you can include your own snacks, drinks or additional sides etc. Wondering how to work out what calories you should intake for weight loss? Check out this calculator on the NHS website.
NOTE: Calories given are estimated and are per portion (serving) of a recipe, for main courses (dinner) I recommend adding a serving of vegetables or salad of your choice to bulk out your plate. You should always calculate calories to the exact ingredients you use to ensure accuracy.
Slimming Eats Meal Plan Week 1
Monday
- Breakfast - Breakfast Hash with fried egg cooked in spray oil - 340
- Lunch - Greek Pasta Salad - 461
- Dinner - Turkey Chilli - 218
Calories: 1019
Tuesday
- Breakfast - Breakfast Hash - 275
- Lunch - Greek Pasta Salad - 461
- Dinner - Hoisin Chicken with 140g of cooked rice - 407
Total Calories: 1143
Wednesday
Breakfast - Raspberry and White Chocolate Baked Oats - 318
Lunch - Chicken Chopped Salad - 312
Dinner - Pizza Fries -363
Total Calories: 993
Thursday
Breakfast - 2 Boiled Eggs with toasted English Muffin and 2 teaspoons of butter - 340
Lunch - Chickpea and Tomato Soup - 141
Dinner - Easy Chicken Ranch Pasta - 450
Total Calories: 931
Friday
Breakfast - Oatmeal with Banana, Cinnamon and Maple Syrup -339
Lunch - Chickpea and Tomato Soup - 141
Dinner - Cheeseburger Salad in a Bowl - 472
Total Calories: 952
Saturday
Breakfast - Breakfast Parcels - 356
Lunch - Cheesy Broccoli Avocado Toast - 377
Dinner - Chicken Dupiaza with Pilau Rice - 492
Total Calories: 1225
Sunday
Breakfast - Easy Sheet Pan Pancakes - 339
Lunch - Sweet Potato and Spinach Frittata - 262
Dinner - Balsamic Braised Beef and Mashed Potatoes - 372 +160
Total Calories: 1133
If you wish to swap any of the above meals and need some other ideas. Check out my Full Recipe Index where you can filter recipes by meal type, ingredients and more
and here is a handy food diary for you to record your meals:
Jess says
Just about to complete Week One and I cannot thank you enough for not only keeping me on track SW-wise this week, but also reigniting my love of cooking which had dwindled so much over the last few months. Looking forward to the next 16 weeks!
Siobhan (Slimming Eats) says
ahh thank you Jess, I am so happy you are enjoying the blog and meal plans. Good luck