The key to keeping on plan and on track for me, is to make and stick to a meal plan. Sure, it can take time, but in the long run it saves so much time. There's nothing worse than coming home from work and having to work out what to have for dinner and how many syns you have left etc.

Want the shopping list for this plan? Download it here!

I recently got together a shopping list for Tesco, to make a meal plan that is as cheap and as easy to follow as possible.

The total amount for this full shopping list is £33.82, which works out at less than £1.70 per meal!

A lot of these recipes are for the meals alone. Remember that you should be serving your food with 1/3 of your plate full of 'speed food'. Find out more about speed food here:

Don't forget to syn anything you eat outside of this plan accordingly!!

Check out my special Weight Loss Planners

They are personalised with your name, a meal planner, exercise planner, food diary and weight loss trackers. 

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Syn Free Slimming World 7 Day Meal Plan

Monday

Breakfast: Ham, Cheese & Tomato Omelette(Healthy Extra A Cheese)

Lunch: BLT Sandwich
Dinner: Chicken Fried Rice

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Tuesday

Breakfast: Poached Egg on Thins (Healthy Extra B Bread)

Lunch: Tuna Baked Potato

Dinner: Tomato & Chilli Pasta (Top with 40g extra light cheese for Healthy Extra A)

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Wednesday

Breakfast:  Fruit & Yoghurt

Lunch: Cheese Toastie

Dinner: Bacon Egg & Chip Bake

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Thursday

Breakfast: Beans on Toast (Healthy Extra B Bread)

Lunch: Chicken Salad 

Dinner: Spaghetti Carbonara (Top with 40g extra light cheese for Healthy Extra A)

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Friday

Breakfast: Fruit

Lunch: Beans on Toast  (Top with 40g extra light cheese for Healthy Extra A, Healthy Extra B bread)
Dinner: Sausage Casserole

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Saturday

Breakfast: Bacon Sandwich (Healthy Extra B Bread)

Lunch: Coronation Chicken Jacket

Dinner: Pizza Topped Fries (Top with 40g extra light cheese for Healthy Extra A)

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Sunday

Breakfast: Fried Egg Sandwich (Healthy Extra B Bread)

Lunch: Ham & Egg Salad (Top with 40g extra light cheese for Healthy Extra A)

Dinner: Vegetable Cauil Cous Cous

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Notes- 

Syn calculations are all carried out as a paying Slimming World member. I am not a consultant! It is always recommended to check syn values yourself.

All images and content on Sugar Pink Food is copyright protected. If you wish to share this recipe, then please do so by using the share options provided at the top and bottom of the posts.

Do not screenshot or post recipe or content in full

Did you know that I have a weight loss support group on Facebook!? It's a place to share meal ideas, meal plans, food pictures, success stories, and generally support each other on our weight loss journeys!

What is speed food? Check out my comprehensive list of speed foods here, as well as suggestions for how to incorporate more into your diet.

Extra Easy Syn Value: Including the rice & peas is 1.5 syns per portion.

4 large skinless chicken breasts

For the rice:

For best results, sprinkle the chicken with jerk seasoning the night before cooking. 

Add all the ingredients for the stew into the slow cooker dish. Mix well and cook on low for 6 hours, or high for 3. If you would rather cook it in the oven, add all the ingredients to a large casserole dish and cook on a low heat for 2 hours. Make sure you check the chicken is cooked through. 

About 15 mins before the stew is finished, rinse the rice off under cold water, then add the dry rice to a sauce pan.

Add the can of coconut milk to the rice, spring onions, thyme sprigs, garlic cloves and ground allspice.

Season with salt and add 300ml cold water. Set over a high heat.

Once the rice begins to boil, turn it down to a medium heat, cover and cook for 10 mins.

Add the tin of drained kidney beans to the rice, then cover with a lid. Leave off the heat for 5 mins until all the liquid is absorbed.

The key to keeping on plan and on track for me, is to make and stick to a meal plan. Sure, it can take time, but in the long run it saves so much time. There's nothing worse than coming home from work and having to work out what to have for dinner and how many syns you have left etc.

I have created a meal plan that is super tasty and easy to follow. I recommend making up some soup on the Sunday before you start the plan, as you can have it for lunch for the first few days of the week.

Click the title of each recipe to be redirected to the recipe page for it. 

A lot of these recipes are for the meals alone. Remember that you should be serving your food with 1/3 of your plate full of 'speed food'. Find out more about speed food here:

Don't forget to syn anything you eat outside of this plan accordingly!!

Check out my special Weight Loss Planners:

---

Syn Free Slimming World 7 Day Meal Plan

Monday

Breakfast: Country Breakfast Bowl (Syn free) Batch prep at the weekend for the week. Use 40g extra light cheese for your Healthy Extra A 

Lunch: Pumpkin & Sweet Potato Soup (Syn free) Healthy Extra B bread to serve

Dinner: Mexican Turkey Steaks (Syn free)

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Tuesday

Breakfast: Country Breakfast Bowl (Syn free)

Lunch: Leftover Pumpkin & Sweet Potato Soup (Syn free) Healthy Extra B bread to serve

Dinner: Turkey Kebabs (Syn free) Use 40g extra light cheese for your Healthy Extra A 

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Wednesday

Breakfast:  Country Breakfast Bowl (Syn free)
Lunch: Hasselback Loaded Potatoes (Syn free)

Dinner: Chilli Cheese Chips (Syn Free) Use 40g extra light cheese for your Healthy Extra A 

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Thursday

Breakfast: Country Breakfast Bowl (Syn free)

Lunch: Welsh Rarebit (Syn free)  40g extra light cheese for your Healthy Extra A, Healthy Extra B bread

Dinner: Easy Peasy Chicken Bake  (Syn free)

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Friday

Breakfast: Country Breakfast Bowls (Syn Free)

Lunch:  Tortilla (Syn free)

Dinner: Enchiladas (Syn free) Top with 40g extra light cheese for your Healthy Extra A

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Saturday

Breakfast: Full English  (Syn free)

Lunch: Cheese Burger Quiche (Syn Fee) Top with 40g extra alight cheese as your Healthy Extra A

Dinner: Bacon, Egg & Chip Bake (Syn free)

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Sunday

Breakfast: Fully Loaded Hash Brown Waffles (Syn free) Top with 40g extra light cheese for your Healthy Extra A

Lunch: Syn free mushroom pate on toast with a poached egg (Syn free)  Healthy Extra B bread

Dinner: Creamy Chicken & Mustard Sauce (Syn free)

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Notes- 

Syn calculations are all carried out as a paying Slimming World member. I am not a consultant! It is always recommended to check syn values yourself.

All images and content on Sugar Pink Food is copyright protected. If you wish to share this recipe, then please do so by using the share options provided at the top and bottom of the posts.

Do not screenshot or post recipe or content in full

* This post contains affiliate links *





I have said it before and I will say it again: The key to success is preparation and planning. I dedicate time at the weekends to come up with ideas and plan my meals for the week ahead. While I don't always have the time to prep the meals ahead of time, when I do it gives me such a sense of accomplishment. It really helps to keep me focused and my mind in the game of eating healthy and losing weight.



I recently came across these meal prep containers, and it really inspired me to do some prepping. I used them mainly for breakfasts and lunches, and it made life so much easier. The containers come with 3 sections and a little mini tub for any sauces. They help with portion control and getting the right balance.

They would also be good for kids lunches, to help get them the right balance and nutrition that they need.

Here are some of the ideas I used mine for.

Here are some other meal prepping ideas from around the web:



Healthy Chicken & Veggies



Fajita Bowls



Healthy Lunch Bowls



Easy Lunch Ideas

Do you meal prep? Let me know your favourite ideas in the comments!