Low Calorie 7 Day Meal Plan

 This is a super simple easy to follow low-calorie meal plan. 

A lot of you that have been following me know that I post Slimming World based recipes, but to be honest, I'm not even following Slimming World properly myself anymore. 

On all my recipes you'll see that I calculate the syn values, but I also put in the calorie count as well.

I've been focusing mainly on lower calorie meals, and also follow some of the principles of Slimming World by keeping meals low in fat and low in sugar.

I put a post up on my Facebook yesterday asking if anyone would be interested in a calorie based meal plan and SO MANY of you replied!

I got to work and put together a meal plan that I followed myself, and I thought you may be interested in it too!

For anyone new to calorie counting, the basic principles are that women should have 2000 calories a day and men should have 2500 calories a day. In order to lose weight, you eat fewer calories than your body requires.

This plan is based on the principle of 1600 calories per day and is aimed at one person, who would usually have a 2000 calorie allowance. 

A lot of the meals provide loads of leftovers so make the most of these for your lunches. Of course, if you're making this for more than just yourself you can double up the ingredients to add more to the meal.

If your aim is to be healthy rather than to lose weight, then just add snacks to incease it up to 2000 or 2500 calories a day.

I have allowed a few spare calories on most days for anything extra like sauces that you may add.

It is always recommended to double-check your calories, and if you have any change in brand or quantity, adjust it accordingly.

I've added some snacks as a guide, but if these don't take your fancy, try and find an alternative snack for similar calorie values.


Monday


Breakfast: Strawberries, Blueberries, Yoghurt and Honey 173 cals (50g strawberries, 50g blueberries, low fat protein yoghurt, 1 tbsp of honey, mixed in a bowl)


Lunch: Tuna Jacket Potato & Salad 498 cals (1 cooked jacket potato, mix 1 tin tuna (tinned tuna in water) 3 tbsp low fat mayo, pinch of Salt, pinch of Pepper and 1/2 teaspoon mustard powder and serve in the jacket. Served with 1 cup of ready made salad)



Dinner: Creamy Chicken, Sweet Potato and Spinach Bake 681 Cals + 100g Cooked Rice 130 Cals  (Click for the full recipe. Makes 4 servings, this is based on eating 2 x serving. Keep some for leftovers the next day.

slimming world Chicken, Sweet Potato & Spinach Bake Recipe low syn




Snacks:  Walkers Ready Salted Crisps 132 cals


Total Daily Calories: 1614


Tuesday

Breakfast: Poached Egg on Toast 428 cals (2 poached eggs on 2 slices of wholemeal toast)


Lunch: Leftover Creamy Chicken, Sweet Potato and Spinach Bake 681 Cals (adjust calories if you eat more or less than 1 portion)



Dinner:
Tomato & Feta Pasta Bake 318 cals (Click for the full recipe, makes 4 portions, calories based per portion) Served with 100g mixed salad 20 cals

Tomato & Feta Pasta Trend Recipe | Slimming World Friendly

Snacks:  Walkers Ready Salted Crisps 132 cals


Total Daily Calories: 1579



Wednesday

Breakfast:  Breakfast: Strawberries, Blueberries, Yoghurt, Honey & Granola 242 calories (50g strawberries, 50g blueberries, low fat protein yoghurt, 1 tbsp of honey, 60g granola mixed in a bowl)

Lunch: Leftover Tomato & Feta Pasta Bake 318 cals (Click for the full recipe) Served with 100g mixed salad 20 cals



Dinner: 
Philly Cheesesteak Sandwich 368 cals Oven Chips 404 cals (200g of McCain Homefries Oven Chips)

Philly Cheesesteak Recipe slimming world



Total Daily Calories: 1554



Thursday

Breakfast: Cheesy Beans on Toast 622 cals (1 tin of baked beans, 2 slices of wholemeal bread with low fat spread, 60g low fat cheese)


Lunch: Leftover Tomato & Feta Pasta Bake 318 cals (Click for the full recipe) Served with 100g mixed salad 20 cals

Dinner: Chicken Tikka Rice Stir-fry 2 servings 694 cals (Click for the full recipe)

imple Chicken Tikka Rice Stir-fry dish that is Slimming World friendly and lower calorie.


Total Daily Calories: 1654


Friday

Breakfast: Strawberries, Blueberries, Yoghurt and Honey 173 calories (50g strawberries, 50g blueberries, low fat protein yoghurt, 1 tbsp of honey, mixed in a bowl)



Lunch: Leftover Chicken Tikka Rice Stir-fry 2 servings 694 cals (Click for the full recipe)

Dinner: Prawn Masala Curry 362 cals (2 x portions with 50g cooked rice) 183 cals

Prawn Masala Curry Recipe | slimming world curry

Snacks:  Walkers Ready Salted Crisps 132 cals

Mars Bar 230 cals

Total Daily Calories: 1674


Saturday

Breakfast: Biscoff Cinnamon Roll Mugcake 287 cals (Click for the full recipe)

slimming worrld dessert Biscoff Cinnamon Roll Mugcake Recipe




Lunch: Leftover Prawn Masala Curry 362 cals (2 x portions with 50g cooked rice) 183 cals

Dinner: Spicy Vodka Pasta 532 cals (2 x portions, click for the full recipe)


Snacks:  Walkers Ready Salted Crisps 132 cals

Total Daily Calories: 1496 (spare calories for a Saturday drink!)


Sunday

Breakfast: Breakfast Fry Up 568 cals (2 low fat sausages, 2 bacon medallians, 1/2 tin baked beans, 2 slices wholemeal toast, 1 mushrooms)

 

Lunch: Leftover  Spicy Vodka Pasta 532 cals + 100g Salad 20 cals (2 x portions, click for the full recipe)


Dinner: Giant Sausage & Mash Stuffed Yorkshire Pudding 462 cals (Click for the full recipe)

Slimming World friendly sausage casserole recipe


Total Daily Calories: 1562

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