7-day Low Calorie Meal Plan - Week 3

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

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.

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• Low Calorie Meal Plans
• Tips for Healthy Eating and Portion Control
• Slimming Eats Meal Plan Week 3
• Printable Meal Plan - Week 3
• Low Calorie Snacks and Desserts
• Printable Slimming Eats Food Diary
• More Meal Plans
• Slimming Facebook Community
• Subscribe to Slimming Eats

Low Calorie Meal Plans

Here is week 3 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.

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

Slimming Eats Meal Plan Week 3

Monday

• Breakfast - 2 boiled eggs, 2 slices of low calorie bread with 2 teaspoons of butter - 324
• Lunch - Chicken and Bean Rice Soup - 326
• Dinner - Big Mac Fries - 493

Total Calories: 1143

Tuesday

• Breakfast - 2 slices of low calorie bread, topped with 1 medium banana and 2 teaspoons of honey - 264
• Lunch - Quick Mac and Cheese with 1 cup of mixed salad - 513
• Dinner - Beef Stroganoff with 140g of cooked rice - 440

Total Calories: 1217

Wednesday

• Breakfast - Pumpkin Pancakes with ⅓ cup (60g) of blueberries and 1 tablespoon of maple syrup - 330
• Lunch - Chicken and Bean Rice Soup - 326
• Dinner - Feta Stuffed Chicken with Red Pepper Sauce and Roasted Butternut Squash Rice - 564

Total Calories: 1220

Thursday

• Breakfast - 2 eggs cooked in low calorie spray with Balsamic Tomatoes and Spinach - 234
• Lunch - Hoisin Pork and Noodles - 408
• Dinner - Yummy Beef Lasagne - 578

Total Calories: 1220

Friday

• Breakfast - Pumpkin Oatmeal Bowl - 336
• Lunch - Warm Asparagus and Prawn Salad - 315
• Dinner - Creamy Chicken and Asparagus No Pastry Pie - 396

Total Calories: 1047

Saturday

• Breakfast - Apple and Red Onion Sausage Square with 1 egg cooked in low calorie spray and 1 grilled tomato - 351
• Lunch - Grilled Chicken, Tomato, Mozzaralle and Avocado Sandwich - 444
• Dinner - Lamb Rogan Josh with Sweetcorn Pilau Rice 570

Total Calories: 1365

Sunday

• Breakfast - 3 egg omelette with 100g of mushrooms sauteed in low calorie spray - 232
• Lunch - Chicken Fried Cauliflower Rice - 284
• Dinner - Mustard Beef with Mushrooms and Crushed Roast Potatoes - 363

Total Calories: 879

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

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Printable Meal Plan - Week 3

Want to print a copy of the meal plan to pin in your kitchen? Check out the printable version below:

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

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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