A free Slimming Eats 7-day low calorie meal plan - week 29 which includes breakfast, lunch and dinner all with calculated calories and printable food diary
(CALORIES COMING TO MEAL PLAN SOON)
If you struggle with planning your week of meals to keep you on plan and motivated, then look no further with this delicious free meal plan.
Low Calorie Meal Plans
Here is week 29 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 or a similar calorie counting website app available in the country you reside. .
NOTE: Calories given are estimated and are per portion. You should always calculate calories to the exact ingredients you use to ensure accuracy.
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Tips for Healthy Eating and Portion Control
I suggest including a serving of vegetables or a salad of your preference (fruit is also a good choice at breakfast) to enhance the volume of your meal and create a satisfying dining experience. Aim to allocate half of your plate to vegetables. Additionally, you can find valuable tips on managing your portion sizes naturally in my post titled Tips for Healthy Eating and Portion Control
Need some additional support? If you’re on Facebook join my Slimming Eats Facebook Community where everyone’s sharing photos of recipes they are making, I’m love seeing what you are cooking from Slimming Eats and am often present in the group answering any questions anyone may have.
Monday
- Breakfast: 2 egg ham omelette with a bowl of speed fruit of choice
- Lunch: Chicken, Feta and Strawberry Salad (keep everything separate if taking to work and mix when ready to eat)
- Dinner: Honey Garlic Chicken with Chips and Salad
Tuesday
- Breakfast: 2 boiled eggs and fruit salad -
- Lunch: Chicken, Feta and Strawberry Salad (keep everything separate if taking to work and mix when ready to eat
- Dinner: Chicken and Spinach Curry with Rice
Wednesday
- Breakfast: 2 weetabix with fruit and yoghurt
- Lunch: Spicy Roasted Parsnip and Sweet Potato Soup with Chickpeas and Feta
- Dinner: Ginger and Garlic Shrimp with Noodles
Thursday
- Breakfast: Bacon, tomato and spinach toasted sandwich
- Lunch: Spicy Roasted Parsnip and Sweet Potato Soup with Chickpeas and Feta
- Dinner: Mustard Beef and Mushrooms with Garlic and Herb Roasted Potatoes with veg
Friday
- Breakfast: Grape nuts, fruit and yoghurt
- Lunch: Pea and Zucchini Soup topped with cooked chicken
- Dinner: One Pot Beef Fajita Pasta with salad
Saturday
- Breakfast: Crepe Pancakes with fruit
- Lunch: Pea and Zucchini Soup topped with cooked chicken
- Dinner: One Pot Creamy Zucchini Pasta
Sunday
- Breakfast: Bacon, Egg, Tomatoes, Mushrooms and Baked Beans–
- Lunch: Ham and Broccoli Quiche with salad
- Dinner: Honey Mustard Pork with Crushed Roast Potatoes and veg of choice
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
Low Calorie Snacks and Desserts
On the meal plans I try to leave some calories spare for you to choose you own snacks and desserts or treats. That way you can easily fit things you want into the meal plan.
If you need some ideas for some desserts or snacks you can check out the recipes below:
Desserts, Sweet Treats and Cakes
- Squidgy Chocolate Cake
- Clementine Orange Almond Cake
- Ninja Creami Easy Biscoff Ice Cream
- Raspberry Nutella Chocolate Cake
Snacks
Printable Slimming Eats Food Diary
Here is a handy food diary you can print to record your meals:
More Meal Plans
Need more meal plans? Check out the meal plan section on Slimming Eats
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Sandra says
Thank you so much this site is brilliant
Becky says
Hi there
Excited to follow the weekly plans without having sleep eat and repeat every week! 🙂
Is there anyway of generating a shopping list? I order my food online every week by following the meal plans
Thanks
Becky
Shevy (Slimming Eats) says
Hi Becky, I hope you enjoy the meal plans. At present I don't have a way to generate a shopping list, generally, because some of the ingredients will be staples most will already have in their cupboard. But if you go into each recipe and copy and paste the ingredients into a word document, you can add notes to each as needed, delete ingredients you already have or add additional things you might want. Hope that helps for now. Good luck 🙂
Bridgette Birkett says
Thank you so much for doing these plans. They really keep me on track and the meals are so delicious it doesn't feel like a diet most of the time. You are very much appreciated x Bridgette
Sarah says
These are without a doubt the favourite part of the website. Your food looks so appetising! The recipes are easy to follow and taste good with having to send a fortune on ingredients. I have a 3 & 4 year old to feed as well so it’s great these recipes suit the whole family rather than me eating differently and is starting my children off with a healthy attitude to food.