7 Day Slimming World Meal Plan


Day one

Boiled eggs ‘n’ soldiers

Take 2 slices of bread from a 400g wholemeal loaf, toast and cut into strips. Dunk into perfectly boiled eggs (bring a pan of water to the boil, add your eggs and time them for exactly 4½ minutes). Enjoy a big bowl of tropical fruit to finish.

Jacket with prawns & Marie Rose sauce

Split a large baked potato (or two) and spoon oodles of prawns over the top. Make up a delicious Marie Rose sauce by mixing 1 level tbsp extra light mayonnaise (1 Syn), 1 level tbsp tomato ketchup (1 Syn) and a squeeze of lemon juice, garnish with paprika and serve with a large crunchy salad.

Creamy chicken korma

Enjoy a generous helping of delicious creamy chicken korma with broccoli and green beans and basmati rice. For pud, tuck into a meringue nest (2½ Syns) topped with lots of blueberries and raspberries, covered with your favourite fat free yogurt.

Snacks: wherever, whenever and however much you like!

2 mini Babybel Original Cheeses are great as a grab and go quick bite. Make a tupperware bowl full of ‘ploughmans on a stick’ by threading sliced or cubed ham, cubed apple and pickled onions onto a cocktail stick and enjoy freely.

Day two

Tasty cereal and fruit

Pour 50g Kellogg’s All-Bran in a bowl and top with some of your milk allowance, sweet strawberriesraspberries and grapes.

Prawn, salmon and pasta salad with thousand island dressing

Dive into a delicious lunch of Prawn, salmon and pasta salad with thousand island dressing. Perfect for lunchboxes and only 1½ Syns.

Spaghetti carbonara

This tasty pasta dish swaps cream for fat free fromage frais without swapping any of the flavour. Serve with a big salad of tomatoes, cucumber, crunchy leaves and eight olives (1½ Syns), and a drizzle of fat free vinaigrette.

Snacks: wherever, whenever and however much you like!

Add fresh chopped pineapple to fat free natural cottage cheese and munch on throughout the day, diced melon sprinkled with cinnamon, plus fresh fruit whenever you like!

Day three

Scrambled eggs on toast

Scramble a couple (or more) eggs over a medium heat and add seasoning to taste. Toast 2 slices of bread from a 400g wholemeal loaf and tip the scrambled eggs on top. Serve with grilled tomatoes and sprinkle with chives. If you fancy tomato or brown sauce add 1 Syn per tbsp.

Turkey wraps

Wrap couscous and loads of different salad (lettucetomatoescucumber, grated carrotand spring onion) in lean turkey slices. Add lemon juiceherbs and seasoning to your couscous for extra flavour.

Cowboy pie

This hearty pie is a comforting family favourite, Grate 30g of Cheddar over the top for added flavour. Afterwards, chop up banana and pour over 3 tbsp of hot low fat tinned custard (2 Syns) and enjoy your pud.

Snacks: wherever, whenever and however much you like!

Pepperscarrot sticks and radishes dipped in homemade tzatziki dip (fat free plain yogurtcucumbermint and garlic). Chicken legs (with all the skin and any visible fat removed), fresh fruit whenever you like!

Day four

Fruity porridge

Make a bowl of porridge using 40g porridge oats and milk from your allowance. Top with fat-free natural yogurtfrozen berries and 1 level tsp runny honey drizzled over (1 Syn).

Red pepper, spinach & sweet potato tortilla

Healthy and tasty, this tortilla is packed with onionssweet potatoespeppers, and spinach. Serve with a large garden salad.

Gingered beef stir-fry with rice

For a quick, filling alternative to your Friday night takeaway, rustle up your own Chinese delights with this time-saving gingered beef stir-fry.

Follow your meal with an exotic fruit salad, including mangopineappleskiwi and melon.

Snacks: wherever, whenever and however much you like!

Hard boiled eggscarrot sticks and peppers dipped in Slimming World’s homemade houmous.

Day five

Cereal Sundae

Start the day with a Sundae dish layered with 50g All Bran, fat free natural Greek yogurt, chopped kiwi fruitapple and grapes.

Sumptuous salad bowl

A huge bowl of shredded lettuce, chopped peppers, tomatoes, cucumber, jalepenos, olives (eight olives are 1½ Syns), sweetcorn, red onions, sliced turkey breast and 45g diced feta. Smother in fat free vinaigrette (or count 2 Syns per portion of one of the low fat dressing options)

BBQ pulled pork

Tuck into this healthy-version of an all American classic. Lean pork is slow-cooked then shredded or ‘pulled’ and layered with BBQ sauce.

For dessert, sink your teeth into our totally Syn-free cardamom & vanilla panacotta.

Snacks: wherever, whenever and however much you like!

Make up a sachet of sugar-free jelly crystals and share between four glasses (½ Syn per portion). Add frozen raspberries. When set, top with a Coconut Greek Style Muller Light (½ Syn) and a few more raspberries.

Day six

Poached eggs, spinach & mushrooms

Enjoy poached eggs on spinach, with loads of mushrooms to mop up the yummy yolk. Follow with an apple and bunch of grapes.

Chunky soup and dip

Enjoy a bowl of Baxters Vegetarian Mediterranean Tomato Soup (1 x 400g can) followed by a large selection of chopped veggies – like carrot slices, romaine lettuce leaves, cucumber, cherry tomatoes, gherkins and pepper slices, dipped or spread with 110g Philidelphia lightest.

Fish and chips

A Slimming World classic – fish and chips served with mushy peas.

For dessert, have a bowl of raspberries or your chosen fruit with a Hartley’s 10 calorie jelly pot (½ Syn each).

Snacks: wherever, whenever and however much you like!

As a mid-afternoon snack, raid the fruit bowl or enjoy your favourite Hi-fi light (3 Syns).

Day seven

Bacon sandwich

Fry some lean bacon (with all visible fat removed) in low calorie cooking spray, and place in between 2 slices of bread from a 400g wholemeal loaf. Add sliced tomatoes, crispy lettuceand tomato sauce or brown sauce (1 Syn per tbsp). Follow with slices of fresh pineapple and fat free plain yogurt.

Spanish omelette

Perfect with a side salad of rocketcucumbertomatoes and beetroot, this spanish omelette is healthy and super tasty. Add 30g cheese to the mix for extra flavour.

Roast chicken dinner

Juicy, succulent and yes, you really can eat it! Cook this delicious roast chicken (remove skin after cooking) and serve with potatoescarrotsbroccoli, and your favourite vegetables.

Snacks: wherever, whenever and however much you like!

Tuck into any leftover roast chicken. Or use your leftover veggies to make tasty bubble and squeak cakes. Plus, top a Caramel Snack-a-Jack with sliced banana and a free toffee yogurt for a banoffe-inspired snack that’s just 2½ Syns per portion!

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