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 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
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
- Squidgy Chocolate Cake
- Clementine Orange Almond Cake
- Ninja Creami Easy Biscoff Ice Cream
- Raspberry Nutella Chocolate Cake
Snacks
- Air Fryer Mince Pie Bites
- Roasted Garlic Hummus
- Cranberry White Chocolate Scone Cookies
- Chocolate Chip Zucchini Bread
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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