This time of the year can be a bit difficult when it comes to food. It is sometimes sunny and sometimes chucking it down. I have tried to bring you an easy meal plan which is perfect for these miss-match days!
How to use my meal plans
Here are my next meal plans for you as promised. If you missed the last one you can find it here. I know many of you are struggling for time at the moment and want meal plans made for you so do feel free to share them with families and friends or even on social media if you like.
If you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan you can usually count the ingredients within these recipes in your allowances. It is of course important to check yourself any plan you follow and remember all nutritional information and ingredients are found in the individual recipe cards.
As before there are two meal plans, a standard one and a vegetarian one. I have tried to make them quite similar so you can adjust accordingly if only one person is vegetarian for example.
If you find having ready-made meal plans helpful for your weight loss then these healthy meal plans are perfect to help you
Are these meal plans for any specific diet?
If you are reading this and not following a specific diet then don’t panic. Anyone can follow this plan, if you are a calorie counter then have a look at each of the recipes where you will find approximate calorie values per portion. If you follow Slimming World, WW, Second Nature or Noom then these recipes are all pretty good on those plans too.
There is no reason anyone can’t enjoy these meals, even children. They are healthy nutritious meals with a great selection of nutrients.
EASY MEAL PLAN FOR AUTUMN – MEAT EATERS
MONDAY
- Breakfast: Cherry Bakewell overnight oats. Easy to make the evening before.
- Lunch: Sweetcorn fritter with salsa and salad. These can easily be made in advance on Sunday.
- Dinner: Spanish chicken and chips. Pop in the slow cooker in the morning and easily make air fryer chips.
TUESDAY
- Breakfast: Fruit and low fat or fat-free yoghurt of your choice.
- Lunch: Mango couscous. Easy to make the night before.
- Dinner: Barbecue chicken and boiled rice. Put this in the slow cooker in the morning. Rice can be easily boiled using my foolproof rice method or alternatively frozen rice that can be microwaved in 3 minutes. I buy this one.
WEDNESDAY
- Breakfast: Breakfast quiche with grilled tomatoes. Make this easily the night before.
- Lunch: Falafel with yoghurt dressing and salad in wholemeal pitta bread.
- Dinner: Jamaican beef stew followed by blueberry and vanilla semifreddo. Put the stew in the slow cooker in the morning and make the semifreddo over the weekend.
THURSDAY
- Breakfast: White chocolate and raspberry baked oats. Easy to make in advance or whilst getting ready in the morning.
- Lunch: Pasta salad with cheese. Pasta can be boiled up to 3 days in advance and stored in an airtight container in the fridge.
- Dinner: Sausage traybake.
FRIDAY
- Breakfast: Breakfast quiche with grilled tomatoes. Make this easily the night before and cook in the oven at the same time as the sausage traybake.
- Lunch: Mango couscous. Easy to make the night before.
- Dinner: Mushy pea curry. This is great on its own but if you prefer you could add some homemade chips or wedges. Put this in the slow cooker in the morning.
SATURDAY
- Breakfast: Poached egg, baked beans, sausages, tomatoes and mushrooms.
- Lunch: Curry loaf and salad. This can be made Thursday evening quite quickly and added to the oven with the traybake and the breakfast quiche.
- Dinner: Doner kebab with wholemeal pitta bread and salad.
SUNDAY
- Breakfast: Gingerbread baked oats. Uses healthy extra b choice. Easy to make in advance or whilst getting ready in the morning.
- Lunch: Rich tomato soup. If you have a soup maker this is even easier but even without and just with a basic cheap stick blender it is really easy.
- Dinner: Beef Keema curry with boiled rice and vegetables. Put this in the slow cooker in the morning. Rice can be easily boiled using my foolproof rice method or alternatively frozen rice that can be microwaved in 3 minutes. I buy this one.
My healthy lunch essentials
My favourite healthy lunch buys to help you stay healthy and eat plenty of vegetables with a few cheap and easy purchases.
If just buying a lunchbox or suitable tub means you have great lunches all week then it surely has to be worth it. Check out my 4-week meal plan of healthy lunches done for you!
Why you should enjoy desserts on a diet
If you are following a diet you will know how careful you feel you should be with your calories, syns or points. One good way to make your smaller dessert more filling is to add fruit or another low-calorie food. Fat-free fromage frais is a great choice and a great addition to most desserts or have a smaller piece.
If you prefer you can add a little flavouring or sweetener too. My favourite sweetener is Canderel Sugarly.
Do you ever have a glass of water before your dessert? Next time give it a try, you will naturally eat less as the water fills you up a little. A perfect way to enjoy the dessert you want and still lose weight.
EASY SLIMMING WORLD MEAL PLAN FOR LATE SUMMER OR AUTUMN – VEGETARIAN
MONDAY
- Breakfast: Cherry Bakewell overnight oats.
- Lunch: Sweetcorn fritter with salsa and salad. These can easily be made in advance on Sunday.
- Dinner: Sweet and sour vegetables with noodles.
TUESDAY
- Breakfast: Fruit and yoghurt of your choice.
- Lunch: Mango couscous. Easy to make the night before.
- Dinner: Barbecue pulled jackfruit and boiled rice. Put this in the slow cooker in the morning. Rice can be easily boiled using my foolproof rice method or alternatively frozen rice that can be microwaved in 3 minutes. I buy this one.
WEDNESDAY
- Breakfast: Breakfast quiche with grilled tomatoes. Make this easily the night before.
- Lunch: Falafel with yoghurt dressing and salad in wholemeal pitta bread.
- Dinner: One-Pot chickpea curry followed by blueberry and vanilla semifreddo. Make the semifreddo over the weekend.
THURSDAY
- Breakfast: White chocolate and raspberry baked oats. Easy to make in advance or whilst getting ready in the morning.
- Lunch: Pasta salad with cheese. Pasta can be boiled up to 3 days in advance and stored in an airtight container in the fridge.
- Dinner: Sausage traybake.
FRIDAY
- Breakfast: Breakfast quiche with grilled tomatoes. Make this easily the night before and cook in the oven at the same time as the sausage traybake.
- Lunch: Mango couscous. Easy to make the night before.
- Dinner: Mushy pea curry. This is great on its own but if you prefer you could add some homemade chips or wedges. Put this in the slow cooker in the morning.
SATURDAY
- Breakfast: Poached egg, baked beans, sausages, tomatoes and mushrooms.
- Lunch: Curry loaf and salad. This can be made Thursday evening quite quickly and added to the oven with the traybake and the breakfast quiche.
- Dinner: Mushroom Stroganoff with boiled rice. Rice can be easily boiled using my foolproof rice method or alternatively frozen rice that can be microwaved in 3 minutes. I buy this one.
SUNDAY
- Breakfast: Gingerbread baked oats.
- Lunch: Rich tomato soup. If you have a soup maker this is even easier but even without and just with a basic cheap stick blender it is really easy.
- Dinner: Quorn Keema curry with boiled rice and vegetables. Put this in the slow cooker in the morning. Rice can be easily boiled using my foolproof rice method or alternatively frozen rice that can be microwaved in 3 minutes. I buy this one.
Weight loss and Exercise Support
I have a lot of weight loss guides and support if you want to exercise including if you have a condition like fibromyalgia.
Have a good look around and see how I can help you achieve your weight loss goals. Request my free resources to get you started too!
Why you need vegetables to lose weight
Everyone knows vegetables are good for you, don’t they? They are healthy and filling for very few calories!
The best vegetables are those with low-calorie density. Basically, we are talking about healthier vegetables – potatoes don’t count but butternut squash is much healthier for example!
This means if you eat 100g of spinach, for example, it is just 23 calories and obviously, 100g of anything would fill you up significantly. On the other hand, 100g of crisps, which would be just as filling, is around 536 calories!
Find more tips about the best vegetables for weight loss.
