7 Day Low Calorie Healthy Meal Plan

 My Low Calorie 7 Day Meal Plan is perfect for anyone who enjoys delicious meals and is watching their calorie intake.

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

I've been focusing mainly on lower calorie meals, and by keeping meals low in fat and low in sugar.

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 increase 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.

I haven't included any snacks in this plan, but here are some low-calorie snack ideas which you can add in and adjust total daily calories accordingly.

Low-calorie snack ideas

Walkers French Fries Crisps (78 calories per pack)

Hula Hoops Puft Salt & Vinegar (72 Calories per pack)

Fibre One bars (90 calories)

Apple and peanut butter (96 calories)

Popcorn (100 calories)


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 calories (1 cooked jacket potato, mix 1 tin tuna (tinned tuna in water) 3 tbsp low-fat mayo, a pinch of Salt, a 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 Calories + 100g Cooked Rice 130 Cals  (Click for the full recipe. Makes 4 servings, this is based on eating 2 x servings. Keep some for leftovers the next day.

low calorie meal plan 7 day meal plan healthy eating




Snacks:  Add your own snacks and remember to add the calories to the total below!


Total Daily Calories: 1482


Tuesday

Breakfast: Overnight Oats with fruit 258 calories (60g porridge oats, 2 tablespoons fat-free yoghurt and 3 sliced strawberries mixed up and left in the fridge overnight)



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


Dinner: Nandos Pasta Bake 361 calories (serve with salad) 100 Calories




Snacks:  Add your own snacks and remember to add the calories to the total below!

Total Daily Calories: 1400



Wednesday

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 Nandos Pasta Bake 361 calories (serve with salad) 100 Calories






Snacks:  Add your own snacks and remember to add the calories to the total below!

Total Daily Calories: 1290



Thursday

Breakfast: Bacon, egg and avocado sandwich (2 slices of wholemeal bread, 3 bacon medallions,1 scrambled egg and 1/2 an avocado)

Lunch: Leftover Cajun chicken in a wrap 487 calories + wrap 171


Dinner: Sticky dirty rice




Snacks:  Add your own snacks and remember to add the calories to the total below!

Total Daily Calories: 1309


Friday

Breakfast: Fruit & Yoghurt 269 Calories (Strawberries, banana, Blueberries and fat free yoghurt with a drizzle of maple syrup)


Lunch: Italian Pasta Salad 388 Calories



Dinner: Greek Chicken Traybake 201 Calories served with rice 150g cooked rice 250 calories



Snacks:  Add your own snacks and remember to add the calories to the total below!

Total Daily Calories: 1108



Saturday

Breakfast: Tiramisu Baked Oats 387 Calories

Lunch: Greek Chicken Salad 200 Calories +Salad 100 calories  (made with leftover chicken from the Greek chicken traybake with salad)

Dinner: Spaghetti Bolognese 310 calories + 158 Calories for spaghetti + 210 Calories for 60g cheddar cheese, 678 total

Snacks:  Add your own snacks and remember to add the calories to the total below!

Total Daily Calories: 1365



Sunday

Breakfast: Fruit & Yoghurt 269 Calories (Strawberries, banana, Blueberries and fat free yoghurt with a drizzle of maple syrup)


Lunch: Leftover Spag Bol Wrap & Cheese 310 Calories + 210 Calories for cheese +120 calories wrap

Dinner: Sticky Asian Turkey Meatballs 425 calories served with 100g cooked rice 250 calories 

Slimming Friendly Low Calorie Healthy Turkey Recipe




Snacks:  Add your own snacks and remember to add the calories to the total below!


Total Daily Calories: 1464

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