I know many of you are struggling with time at the moment and want quick and easy meals for the whole family so that is what I have created for you.
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 written to be predominantly syn-free or with minimal syns. I state when they have syns or use your healthy extra b choices or healthy extra a choices to help you.
Healthy meal plan – quick and easy meals
Monday
- Breakfast: White chocolate and raspberry baked oats. Easy to make in advance or whilst getting ready in the morning.
- Lunch: Sweetcorn fritter with salsa and salad. These can easily be made in advance on Sunday.
- 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.
Tuesday
- Breakfast: Gingerbread baked oats. Easy to make in advance or whilst getting ready in the morning.
- Lunch: Mango couscous. Easy to make the night before.
- Dinner: Sausage traybake.
Wednesday
- 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: Pasta salad with cheese. Pasta can be boiled up to 3 days in advance and stored in an airtight container in the fridge.
- 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.
Thursday
- Breakfast: Fruit and yoghurt of your choice.
- Lunch: Curry loaf and salad. This can be made Tuesday evening quite quickly and added to the oven with the traybake and the breakfast quiche.
- 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.
Friday
- Breakfast: Breakfast quiche with grilled tomatoes. Make this easily Tuesday evening and cook in the oven at the same time as the sausage traybake.
- Lunch: Mango couscous. Easy to make the night before.
- Dinner: Doner kebab with wholemeal pitta bread and salad.
Saturday
- Breakfast: Cherry Bakewell overnight oats. Easy to make the evening before.
- 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: Spanish chicken and chips. Pop in the slow cooker in the morning and easily make air fryer chips.
Sunday
- Breakfast: Poached egg, baked beans, sausages, tomatoes and mushrooms.
- Lunch: Falafel with yoghurt dressing and salad in wholemeal pitta bread.
- 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.
Healthy meal plan – vegetarian quick and easy meals
Monday
- Breakfast: White chocolate and raspberry baked oats. Easy to make in advance or whilst getting ready in the morning.
- Lunch: Sweetcorn fritter with salsa and salad. These can easily be made in advance on Sunday.
- Dinner: One-pot chickpea curry with rice if required followed by blueberry and vanilla semifreddo. Put the stew in the slow cooker in the morning and make the semifreddo over the weekend.
Tuesday
- Breakfast: Gingerbread baked oats. Easy to make in advance or whilst getting ready in the morning.
- Lunch: Mango couscous. Easy to make the night before.
- Dinner: Sausage traybake.
Wednesday
- 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: Pasta salad with cheese. Pasta can be boiled up to 3 days in advance and stored in an airtight container in the fridge.
- 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.
Thursday
- Breakfast: Fruit and yoghurt of your choice.
- Lunch: Mango couscous. Easy to make the night before.
- Dinner: Mushroom Stroganoff 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.
Friday
- Breakfast: Breakfast quiche with grilled tomatoes. Make this easily Tuesday evening and cook in the oven at the same time as the sausage traybake.
- Lunch: Curry loaf and salad. This can be made Tuesday evening quite quickly and added to the oven with the traybake and the breakfast quiche.
- Dinner: Barbecue pulled jackfruit, vegetables 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.
Saturday
- Breakfast: Cherry Bakewell overnight oats. Easy to make the evening before.
- 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: Sweet and sour stir fry vegetables and noodles. Make this super quickly by buying a ready prepared stir fry vegetable pack.
Sunday
- Breakfast: Poached egg, baked beans, sausages, tomatoes and mushrooms.
- Lunch: Falafel with yoghurt dressing and salad in wholemeal pitta bread.
- 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.
What would you like to see in future meal plans? Do you like quick and easy meals that can be made in the slow cooker with little preparation or prefer something that takes more time?
Other meal plans
You can find a directory of all my meal plans here. I have written a number of 7-day meal plans including autumn, full of vegetables, summer, budget, and quick & easy plans. All with some treats!
Don’t forget if you are eating out any days to adjust accordingly!
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!
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About Author
Hi, I’m Jen Mellor; I live in Nottingham, UK. and use my knowledge and experience in weight loss and confidence to help you become your own cheerleader and best friend. I am usually seen wearing colourful leggings and love to wear bright colours. Wear what you love, and be proud of your style and choices!