7 Day Food Menu Plan By Fatgirlskinny | Slimming World

Do you have no idea where to start with planning your 7 day food menu with Slimming World? Follow my plan below (changing the portions to what you fancy) and see if you lose weight.

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TIPS

  • No more than 15 Syns per day but I usually stick to around 8 per day. Please note that 15 Syns is the allowance for my weight/female status. Please join SW to find out your Syn allowance.
  • 2 Healthy Extra A per day.. See this list for more information.
  • 1 Healthy Extra B per day.. See this list for more information.
  • 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
Baked potato
1/2 Tin of reduced sugar beans
A side salad

Dinner
Our delicious Syn free Spaghetti Bolognese
Sprinkled with 30g grated Cheddar cheese (Healthy Extra A)

Snacks
1 x 2 Fingered kit kat (5.5 Syns)
1 x 175g Pot Of Mullerlight Yogurt (any flavour) (1 Syn)
250ml Semi Skimmed milk used throughout the day in tea/coffee.

TOTAL SYNS: 6.5 


DAY TWO:

Breakfast
1 Sachet Oat so simple porridge (Healthy Extra B) made with 200ml Whole milk (Healthy Extra A). Mixed with raspberries and Blackberries.

Mid Morning Snack
1 x Apple Peeled and sliced.

Lunch
3 Egg Omelette made with Spinach, Ham and 30g Cheddar Cheese (Healthy Extra A).
Tomatoes, Cucumber and Lettuce.

Dinner
Our delicious Syn free KFC fakeaway
with Syn Free Chips and a Side Salad

Dessert
1 Mullerlight yoghurt with chopped fresh fruit (1 Syn)

Snacks
1 Alpen light Fudge and chocolate bar (3.5 Syns)
1 Options Hot chocolate made with Healthy extra A Milk allowance (2 Syns)

TOTAL SYNS: 6.5 


DAY THREE:

Breakfast
2 Weetabix (Healthy Extra B)
125ml Semi Skimmed Milk (Half of Healthy Extra A)
Chopped strawberries

Mid Morning Snack
Slices of melon and grapes

Lunch
Baked potato with baked beans and 30g grated cheddar cheese (Healthy Extra A)
3 Slices of ham

Dinner
Our delicious Low Syn Beef in Black bean sauce (1 Syn)
Served with broccoli and a small portion of whole meal rice.

Snacks
1 Large chocolate snack a jack (3 Syns)
1 Freddo bar (5 Syns)
125ml Semi Skimmed Milk for tea/coffee (Half Healthy Extra A)

TOTAL SYNS: 9





DAY FOUR:

Breakfast
45g Bran Flakes (Healthy Extra B)
250ml Semi Skimmed Milk (Healthy Extra A)
Topped with fresh raspberries

Mid Morning Snack
1 Apple sliced with fat free cottage cheese

Lunch
Lettuce, tomatoes, beetroot, fresh chicken cooked chicken

Dinner

Nando’s fakeaway recipe including wedges, rice and corn on the cob.

Dessert
Sliced banana with banana Mullerlight yogurt (1 Syn)

Snacks
2 Oreo biscuits (5 Syns)
1 Clementine
250ml Semi Skimmed Milk for tea/coffee (Healthy Extra A)

TOTAL SYNS: 6


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 30g 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
Our delicious 2 Syn chocolate mug cake (2 Syns)

Snacks
1 Apple
1 Alpen Light bar (3.5 Syns)

TOTAL SYNS: 10


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 30g Cheddar cheese (Healthy Extra A)
1 Tin of tuna mixed with cherry tomatoes sliced, sweetcorn and 1/2 Tsp Balsamic vinegar
Side salad

Dinner
Slimming World Chicken balti Ready meal from Iceland
Served with vegetables and a small portion of wholemeal rice.

Snacks
Arla Lactofree chocolate flavoured dairy drink 250ml (Healthy Extra A)
1 x 2 Finger Kit Kat (5.5 Syns)
1 Banana

TOTAL SYNS: 5.5


DAY SEVEN:

Breakfast
2 Slices of Nimble wholemeal bread toasted (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


9 comments

  1. 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

  2. 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.

    1. 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 🙂

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