7 DAY MEAL PLAN | Slimming World and Low Calorie Friendly

If you’ve ever found yourself staring into the fridge wondering “What on earth am I going to eat today that’s actually on plan?” – you are not alone. Whether you’re brand new to Slimming World or you’ve been on the journey for a while, planning your meals ahead of time can truly be the difference between smashing your goals and accidentally demolishing a family-sized pack of crisps (we’ve all been there, no judgement!).

I get asked all the time for meal ideas that are not only Slimming World friendly, but also low in calories, super satisfying, and easy to make without spending hours in the kitchen. So, I thought – why not put together a full 7-day meal plan to take the guesswork out of it all?

This 7 Day Unofficial Slimming World Friendly Meal Plan is packed with delicious meals that are:

• Full of free foods

• Calorie conscious (without calorie counting every bite!)

• Full of flavour and variety

• Easy and quick to prepare

• Family-friendly

Perfect if you’re following Slimming World, calorie counting, or simply trying to eat a little healthier while keeping things fuss-free and budget-friendly.

Each day includes breakfast, lunch, dinner and snack ideas to keep you full, satisfied and motivated. You can follow it as a complete plan or mix and match the meals to suit your schedule.

So grab a cuppa, scroll on down, and let’s make this week your most successful one yet!

Disclaimer: Please note I am in no way affliated with Slimming World and this 7 day meal plan is 100% unofficial and written using my own experience only. Please note all Syns are estimated and must be checked using the official Slimming World App.

If you find it easier I have created a printable version for you. Please click the download and print button below.

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Day 1 – Comfort Food Kickstart

Breakfast:

Overnight oats with raspberries [Using Healthy Extra B]
See recipe here

Lunch:

Carrot and Coriander Soup [Make enough for later in the week]
See recipe here

Dinner:

Best Ever Steak Pie with steamed veg [6.5 Syns]
See recipe here

Snack Ideas:

• Sliced apple with cinnamon [FREE]
• 2 Mini Babybel Cheeses [Healthy Extra A]
• 2 Finger Kit Kat [5.5 Syns]
• 1 Banana
• Cups of tea/coffee using your milk allowance [Healthy Extra A]

TOTAL SYNS: 11.5

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Day 2 – Meat-Free Monday

Breakfast:

Scrambled eggs on wholemeal toast with grilled tomatoes [Healthy Extra B]

Lunch: 

Baked Potato covered in baked beans and grated reduced fat cheddar cheese [Healthy Extra A]

Dinner: 

Oven baked veggie cheesy pasta [Healthy Extra A]
See recipe here

Snack Ideas:

• Fat-free yoghurt with fresh berries
• Honey dew melon sliced
• 1 pack of quavers 16g [4.5 Syns]

TOTAL SYNS: 4.5

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Day 3 – Syn Free Midweek Motivation

Breakfast:

2 Weetabix with milk with a sliced banana [Healthy Extra A and B]

Lunch:

Tuna salad with balsamic vinegar and boiled egg
[Mix together tinned tuna in spring water with lettuce, tomato, cucumber, celery and balsamic vinegar. Top with a sliced boiled egg or two]

Dinner: Spaghetti Bolognese with 5% lean beef mince served with pasta or spaghetti
See recipe here

Snack Ideas:

• Sliced apple with cottage cheese
• Red grapes
• Use your second Healthy Extra A on tea/coffee

TOTAL SYNS: 0

Is it healthy to have a Syn free day occasionally?
Having a syn-free day occasionally can be a great way to reset your eating habits and refocus on the core principles of the Slimming World plan. It encourages you to make the most of Free Foods, which are filling and nutritious, helping you feel satisfied without relying on extra treats.

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Day 4 – Flavour Fiesta

Breakfast:

Bacon, cheese and egg sarnie [Healthy Extra A and B]
Use wholemeal bread, bacon medallions with any fat removed and fry an egg in low calorie cooking spray. Melt cheese onto the bacon before serving.

Lunch:

Carrot and Coriander Soup [Leftover from Monday]
See recipe here

Dinner:

Chicken Tikka Masala served with boiled rice and Naan bread [3 Syns]
Tikka recipe here
Naan recipe here

Snack Idea:

• Honey dew melon, raspberries and apple covered in fat free Greek style yoghurt
• Cadbury Freddo 18g [5 Syns]
• 2 Babybel Cheeses [Healthy Extra A]

TOTAL SYNS: 8 

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Day 5 – Fakeaway Friday

Breakfast:

Mushroom, cheese and spinach omelette using 3 eggs [Healthy Extra A]

Lunch:

Ham salad wrap sandwich using wholemeal bread [Healthy Extra B]
1 pack of quavers 16g [4.5 Syns]

Dinner: 

Crispy Chilli Beef, Chicken fried rice and homemade chips [2 Syns]
Crispy Chilli Beef recipe here
Chicken Fried Rice recipe here
Chips recipe here

Snack Idea:

• 1 Banana
• Peperami Mini Original [1.5 Syns]
• Hartley’s 10 Cal jelly pot  [0.5 syn]
• Use your second Healthy Extra A on tea/coffee

TOTAL SYNS: 8.5 Syns

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Day 6 – Weekend Winner

Breakfast:

Full English: Bacon Medallions in the airfryder, 2 fried eggs cooked in Low calorie cooking spray, Slimming World sausages, baked beans, airfryer mushrooms, tomatoes, hash browns and wholemeal toast. [Healthy Extra B]
Hash Brown recipe here

Lunch: 

Chicken Salad, throw together a delicious salad, top with grated cheese and mix together with 1 tbsp light than light mayo. [Healthy Extra A and 0.5 Syn]

Dinner: 

Creamy Tuscan Chicken served with boiled rice [1 Syn]
Tuscan Chicken recipe here

Snack Idea:

• Melon and pineapple chunks
• 1 Banana
• Small glass of red wine 125ml [4.5 Syns]

TOTAL SYNS: 6

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Day 7 – Slow and Simple Sunday

Breakfast: Porridge made with skimmed milk and topped with blueberries [Healthy Extra A]

Lunch:

Beans on Wholemeal toast topped with grated cheese [Healthy Extra A and B]

Dinner:

Classic roast dinner – Chicken (Skin removed), Roast potatoes, vegetables, yorkshire pudding, with lashings of gravy [1 Syn]
Airfry a whole chicken [See my tik tok for instructions here]
Roast Potato recipe here
Gravy recipe here
Yorkshire Pudding recipe here

Snack Idea:

• Sliced Apple
• 1 Banana
• Curly Wurly 14g [3 Syns]

TOTAL SYNS: 4

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Meal planning is one of the most powerful tools in your Slimming World toolkit – and it doesn’t have to be boring or repetitive! This plan is all about variety, balance, and ease. Plus, with so many of these meals being naturally low in calories, it’s great for anyone watching their intake even beyond Slimming World.

Let me know in the comments if you try this plan, tweak any of the meals, or have a favourite dish you’d like to see included next time. And don’t forget – you’re doing amazing, even if it doesn’t always feel like it. Little changes really do add up.

Happy planning and slimming,

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