7 Day Food Menu Plan By Fatgirlskinny | Slimming World
A quick and simple Slimming World meal plan created by Fatgirlskinny to help you lose weight over 7 days.
Slimming World is a fantastic way to lose weight and the fact that no foods are off limit make it the perfect way to shed those lbs. However some of us still need a plan to stick to or maybe you just have no idea where to start? Check out my 7 day guide on what to eat. Feel free to change portion sizes or swap things around of course, but if you stick to this plan you should lose weight.
TIPS/RULES
- Firstly find out your Syn allowance according to Gender/weight/height. Once you have that magic number stick to is. My Syn allowance is 15 per day and I tend to have no more than 10 most days.
- 2 Healthy Extra A portions per day.. See this list for more information. I have not listed the type milk I use below, please see the allowances and choose which milk you prefer.
- 1 Healthy Extra B portion per day.. See this list for more information.
- I don’t overeat on fruit. Stick to 1 or 2 portions of fruit per day. Fruit contains a lot of sugar.
- Always fill your plate with speed foods first if possible.. See this list.
DAY ONE:
Breakfast
3 Slices of Kingsmill Wholemeal No Crusts Bread (Healthy Extra B)
Scrambled eggs made with 2 eggs and a pinch of salt and pepper
Cherry Tomatoes
A handful of fresh spinach
1 Slice of ham
Mid Morning Snack
1 Banana
Lunch
A big portion of Homemade Syn Free Roasted Carrot Soup, See recipe here.
Dinner
Syn free Bolognese served with dried spaghetti (Try swapping half of your pasta for courgette spaghetti)
Sprinkled with 40g grated Reduced Fat Cheddar cheese (Healthy Extra A)
Snacks
1 x 2 Fingered kit kat (5.5 Syns)
1 x Options Hot Chocolate (11g) (2 Syns)
1 Apple
3 Coffees made using Milk from (Healthy Extra A)
TOTAL SYNS: 7.5
DAY TWO:
Breakfast
40g Porridge Oats (Healthy Extra B) made with milk (Healthy Extra A). Topped with raspberries and Blackberries.
Mid Morning Snack
1 x Apple Peeled and sliced sprinkled with cinnamon.
1 Satsuma
Lunch
3 Egg Omelette made with Spinach, Ham and 40g Reduced Fat Cheddar Cheese (Healthy Extra A).
On the side, Tomatoes, Cucumber and Lettuce.
Dinner
1 Chicken breast (place in a freezer bag and whack with rolling pin. Throw some seasoning into the bag, i.e salt, pepper and rosemary. Place the chicken breast into the oven for 25/30 minutes on 180c)
Serve with new potatoes, broccoli, carrots, baby sweetcorn and peas.
Dessert
1 x Muller Mullerlight Crunch, Toffee Cheesecake Inspired (107g pot) (2.5 Syns)
Snack plate including, Strawberries, Sliced banana, melon
6 x Mikado Milk Chocolate Sticks (3 Syns)
TOTAL SYNS: 5.5
DAY THREE:
Breakfast
2 Weetabix (Healthy Extra B) with milk (Healthy Extra A) topped with berries.
Mid Morning Snack
Handful of grapes
1 x Options hot chocolate 11g (2 Syns)
Lunch
1 x Baked potato with baked beans and 40g grated Reduced Fat cheddar cheese (Healthy Extra A)
3 Slices of ham and a side salad.
Dinner
Syn Free Chicken Madras, See recipe here.
Served with boiled rice, spinach and 1 Mini naan bread, see recipe here. (3 Syns)
Snacks
1 melted Freddo bar (5 Syns) with fruit for dipping (banana, strawberries, grapes and melon)
TOTAL SYNS: 10
DAY FOUR:
Breakfast
3 Slices of Kingsmill Crustless bread toasted
2 Eggs boiled to make dippy eggs
Mid Morning Snack
1 Apple sliced with fat free cottage cheese
Lunch
A big portion of Homemade Syn Free Roasted Carrot Soup, See recipe here.
Dinner
Low Syn Orange Chicken, Find recipe here. (4 Syns)
Served with boiled rice and baby sweetcorn.
Dessert
Muller Mullerlight Banana & Custard Yogurt, 0% Added Sugar (160g pot) (0.5 a Syn) served with sliced banana.
Snacks
1 x 2 finger kitkat (5.5 Syns)
1 Satsuma
TOTAL SYNS: 10
DAY FIVE:
Breakfast
2 Eggs scrambled
Smoked salmon
Spinach and grilled tomatoes
Mid Morning Snack
Fresh Pineapple chunks
Lunch
1 Sandwich thin (Healthy Extra B)
Wafer thin sandwich ham with 40g Reduced Fat Cheddar Cheese (Healthy Extra A)
Lettuce and Tomatoes
1 x Pack of Quavers 16g (4.5 Syns)
Dinner
Our delicious Syn free Carbonara (Healthy Extra A)
Dessert
Chocolate Mug Cake, see recipe here (2.5 Syns)
Snacks
1 Apple
1 Satsuma
TOTAL SYNS: 7
DAY SIX:
Breakfast
2 Weetabix (Healthy Extra B)
crushed and mixed with Fat free greek style yogurt
Mixed with raspberries, strawberries and blueberries
Lunch
1 x Baked potato sprinkled with 40g Reduced Fat Cheddar Cheese (Healthy Extra A)
1 Tin of tuna mixed with cherry tomatoes sliced, sweetcorn and 1/2 Tsp Balsamic vinegar
Side salad
Dinner
1 x Sirloin steak with all visible fat removed.
Served with Syn free chunky chips, vegetables and Syn free Peppercorn Sauce.
Snacks
Arla Lactofree chocolate flavoured dairy drink 250ml (Healthy Extra A)
1 x 2 Finger Kit Kat (5.5 Syns)
1 Banana
1 Apple
TOTAL SYNS: 5.5
DAY SEVEN:
Breakfast
3 Slices of Kingsmill Wholemeal No Crusts Bread (Healthy Extra B)
2 Eggs fried in Frylight
3 Bacon medallions Fried in Frylight
2 Syn free Slimming World sausages
1 of our delicious Syn free Hash browns
1/2 Tin of baked beans
3 Mushrooms fried in Frylight
Lunch
Our delicious Syn free mint and pea soup
Dinner
1 Skinless chicken breast
Our OXO Roast Potatoes recipe
Vegetables of your choice
2 of our delicious 1 Syn yorkshire puddings (1/2 Healthy Extra A) (2 Syns)
Our delicious Syn free Mushy pea gravy
Dessert
2 of our delicious 1 Syn pancakes topped with lemon juice and sweetener (1/2 Healthy Extra A) (2 Syns)
1 Freddo Bar (5 Syns)
Options Hot Chocolate (2 Syns) made with 250ml Semi Skimmed Milk (Healthy Extra A)
TOTAL SYNS: 11
Thank you so much for your kindness in sharing your hard work. i will star this process tomorrow.
Wow. Just what i meed. Food that i cam eat. Thank you
Thanks very handy and helpful 🙂
Hi ya love, in the last couple off days I’ve came across ur website, and I have to say going through all ur ideas and recipes you really have motivated me to start back to slimming world again, I have been writing out loads off dinner things and lunches and breakfast things, and I’ve been doing out a shopping list to get me started off. Am so glad I came across you. Thank u so much for making me push my self xx
So helpful so that you do not run out of ideas and costantly repeat meals.
This food all looks amazing. Do you do much exercise alongside this to lose weight? It doesn’t look like ‘diet’ food. I don’t think I’d lose anything eating this.
Hi Gemma
Please read the full review.. I mention about exercise further down
thanks
It does seem a lot of food but if you stick to it you would be taking in around 1200 – 1500 calories a day with a high protein content.. I bet sometimes you eat more than that on Slimming World 🙂
Gemma you lose promise it works
Hi what a fantastic site you have here, however, I am a little confused as I notice that you seem to have 2 choices of Healthy Extra ‘a’ on most days but the slimming world books say to make 1 choice from the ‘a’ section and 1 choice from the ‘b’ section? Can you help me out here please as the way I see it, if you make 2 ‘healthy ‘a’ choices’ surely one of them will count as syns?
Hi Tracy
You must have access to out of date books 🙂 Two healthy extras were introduced quite a while ago now x