A free Slimming Eats 7-day low calorie meal plan - week 5 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.

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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.
Slimming Eats Meal Plan Week 5
Monday
- Breakfast : Breakfast Pitta Pizza - 452
- Lunch: Curried Chicken and Butternut Squash Soup - 252
- Dinner: Cheesy Taco Salsa Spaghetti Bake - 542
Total Calories: 1246
Tuesday
- Breakfast - 2 egg bacon (2 lean bacon medallions) omelette with one medium tomato grilled - 327
- Lunch - Curried Chicken and Butternut Squash Soup - 252
- Dinner - Beef Nasi Goreng - 506
Total Calories: 1085
Wednesday
- Breakfast - 2 weetabix, 1 small banana, 120ml semi skimmed milk, 1 tablespoon of maple syrup - 341
- Lunch - Orange Chicken Fried Rice - 392
- Dinner - One Pot Cajun Chicken Alfredo Pasta - 549
Total Calories: 1282
Thursday
Breakfast - 2 boiled eggs, half a small avocado, 2 tablespoons of salsa - 271
Lunch - Pizza Toasts with a small mixed salad - 456
Dinner - Greek Moussaka Meatballs - 414
Total Calories: 1141
Friday
Breakfast - High Protein Cottage Cheese Pancakes - 383
Lunch - Hearty Vegetable Soup - 117
Dinner - Chinese Lemon Chicken and Egg Fried Rice - 545
Total Calories: 1045
Saturday
Breakfast - Breakfast Towers - 282
Lunch - Hearty Vegetable Soup - 117
Dinner - Steak with Creamy Peppercorn Sauce and Homemade Chips - 648
Total Calories: 1047
Sunday
Breakfast - Chocolate French Toast with Strawberry Sauce - 498
Lunch - Chicken Wild Rice Bowl - 421
Dinner - Spaghetti and Meatballs - 517
Total Calories: 1436
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 5
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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Are you Looking for Slimming World Syns or Weight Watchers (WW) Points?
We are removing all Slimming World syn values from the website, you can read more about why here.
To ensure precise calculations, we recommend utilizing the official tools provided with your membership to specific plans, as they may undergo regular updates. Values can vary between different brands, so it's essential to calculate recipes using these tools to guarantee accuracy in any recipe you prepare.
Maria says
Absolutely loving the meal plans. Being prepared is key, and with 2 small kiddies, it's not always easy! This really helps me to focus, and makes it easier to plan meals for the week. Thank you so much for taking the time to share these!
Shevy (Slimming Eats) says
that's brilliant, I am so glad you are finding them useful.