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.
Low Calorie Meal Plans
Here is week 2 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 2
Monday
- Breakfast - Breakfast Layered Quiche - 303
- Lunch - Thai Red Chicken Lentil Soup - 290
- Dinner - Cincinnatti Chili - 583
Calories: 1176
Tuesday
- Breakfast - Breakfast Layered Quiche - 303
- Lunch - Thai Red Chicken Lentil Soup - 290
- Dinner - One Pot Creamy Harissa Pasta - 480
Total Calories: 1073
Wednesday
Breakfast - Sauteed Garlic Mushrooms with Bacon - 357
Lunch - Chicken, Roasted Butternut and Quinoa Salad - 241
Dinner - Quick Sriracha Chicken with 140g of cooked rice - 441
Total Calories: 1039
Thursday
Breakfast - Chocolate Granola with a small pot of Fat Free Vanilla Yoghurt, ½ small Banana and ½ cup of raspberries - 387
Lunch - Chicken, Roasted Butternut and Quinoa Salad - 241
Dinner - Tater Tot Casserole - 441
Total Calories: 1069
Friday
Breakfast - Chocolate Granola with a small pot of Fat Free Vanilla Yoghurt, 1 small Banana and handful of raspberries - 387
Lunch - Tuna Sweet Potato Cheddar Patties with 1 cup of baby greens and 1 tablespoon of light mayo - 405
Dinner - Creamy Tomato Orzo Soup with Meatballs - 316
Total Calories: 1108
Saturday
Breakfast - Sausage Potato Egg Breakfast Skillet with Peppers - 420
Lunch - Tuna Sweet Potato Cheddar Patties with 1 cup of baby greens and 1 tablespoon of light mayo - 405
Dinner - Coconut Red Pepper Chicken Curry with 140g of cooked rice - 470
Total Calories: 1295
Sunday
Breakfast - Lemon Blueberry Pancakes - 344
Lunch - Lemon Garlic Seafood Salad - 348
Dinner - Slow Cooked Chicken with Crushed Potatoes - 430, add some additional sides of your choice
Total Calories: 1122
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:
Glynis Nickerson says
Thank you for the meal plans - that's two weeks almost gone and my husband has lost 6 lb. I really look forward to doing the shopping lists and believe it or not we are actually saving money
Shevy (Slimming Eats) says
That's amazing. I am so glad my recipes are helping and saving you money. Thanks for sharing.
Jean Heath UK says
Thank you for taking the time to do these, much appreciated.