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
Here is week 4 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 4
Monday
- Breakfast : 2 eggs with Roasted Butternut Squash with Paprika - 278
- Lunch: Tomato and Pasta Soup - 159
- Dinner: Meatballs in Tomato Maple Sauce with Oven Baked Fries - 529
Total Calories: 966
Tuesday
- Breakfast - Blueberry and Lemon Baked Oats - 337
- Lunch - Tomato and Pasta Soup - 159
- Dinner - One Pot Shawarma Chicken Rice - 430
Total Calories: 926
Wednesday
- Breakfast - 40g of oats cooked in water, drizzled with 4 tablespoons of 2% milk with 1 sliced small apple, pinch of cinnamon and 1 tablespoon of maple syrup - 307
- Lunch - Red Pepper and Bacon Quiche with a small mixed salad - 350
- Dinner - Crispy Potato Topped Meat Pie - 419
Total Calories: 1076
Thursday
Breakfast - Pearl Barley Greek Yoghurt Bowl - 391
Lunch - Red Pepper and Bacon Quiche with a small mixed salad - 350
Dinner - Singapore Chicken Noodles - 568
Total Calories: 1309
Friday
Breakfast - Pear Yoghurt Crumble Parfait - 276
Lunch - Spicy Tomato Lentil Soup - 297
Dinner - Mexican Pasta Bake - 586
Total Calories: 1159
Saturday
Breakfast - 2 eggs cooked in low calorie spray with sweet potato hash browns - 343
Lunch - Spicy Tomato Lentil Soup - 297
Dinner - Homemade KFC Chicken and Oven Baked Fries - 582
Total Calories: 1222
Sunday
Breakfast - American Style Pancakes with 1 tablespoon of maple syrup - 434
Lunch - One Pot Coconut Chicken Rice - 390
Dinner - Grilled BBQ Pork Chops, Rustic Garlic Parmesan Mash and 4 pieces of grilled Asparagus - 571
Total Calories: 1395
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
Printable Meal Plan - Week 4
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
- 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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Kirsty says
Thanks so much for these amazing meal plans! You make it look easy, this doesn't even look like i'm making healthier choices. Yum!
Siobhan (Slimming Eats) says
you are welcome - happy to hear they are helpful 🙂