After chatting to a friend recently we were discussing how it is nice to have meals that are super healthy. This is great as we can “spend” our syns, points or calories on snacks, wine or whatever we fancy! These meal plans should work well with a variety of diets including Slimming World, Weight Watchers and Noom. Of course, you need to check this yourself for each recipe.
The 7-day meal plan can be found below, if you want a printable version then simply join my meal planning library. Check out week 1 here and week 2 here.
Each meal plan includes healthy breakfasts, lunches and of course delicious evening meals.
As before there are two meal plans, a standard one for those who eat meat 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.
Summary of Contents (Quick jump links)
What is the meal plan library?
To easily print these meal plans and have a free printable shopping list too you simply need to join the meal plan library. Every week you will get an email with the links to the new meal plans too so you never forget that they are there when you need them.
Not only that but I have some giveaways planned exclusively for members of the meal plan library and email subscribers. By joining another 3000 readers who have already signed up you will have all of this for free and you can, with my help, reach those dream weight loss goals.
Family meal plan – healthy meals
Monday
- Breakfast: 2 Scrambled eggs on toast with 150g mushrooms per person.
- Lunch: Nigerian Inspired Jollof Rice.
- Dinner: Chicken fajita pasta bake.
Tuesday
- Breakfast: Cherry Bakewell overnight oats.
- Lunch: Rosemary and caramelised onion mini quiches with salad.
- Dinner: BBQ pulled pork with roasted peppers and boiled rice.
Wednesday
- Breakfast: Breakfast quiche and grilled tomatoes.
- Lunch: Wholesome vegetable couscous.
- Dinner: Courgette bakes with tomato sauce and sweet potato patties.
Thursday
- Breakfast: Fruit of your choice and fat-free fromage frais.
- Lunch: Curry loaf and salad.
- Dinner: Piri Piri chicken with chips and mixed vegetables of choice.
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!
Friday
- Breakfast: Breakfast quiche and grilled tomatoes.
- Lunch: Mango couscous.
- Dinner: Caribbean pepperpot stew with boiled rice.
Saturday
- Breakfast: Gingerbread baked oats with the fruit of your choice.
- Lunch: Sweetcorn fritter with salsa and rocket.
- Dinner: Chinese Fakeaway with Crispy Kale, Chicken and mushroom curry, chow mein style noodles and sweet and sour vegetables.
Sunday
- Breakfast: Baked ham and eggs with grilled tomatoes.
- Lunch: Creamy mushroom soup with 60g wholemeal bread each.
- Dinner: Mediterranean vegetable lasagne.
My favourite sweet tooth buys
If like me you have quite a sweet tooth then don’t panic, there are lots of buys to help you to stay on plan.
Consider ensuring that sweet tooth buys are part of your meal plan and incorporated into your routine. If you don’t you are more likely to slip off-plan and eat a family size bar of chocolate!
Check out some of my favourites here including sweet tooth choices like Freddo, Bounty, and many more.
What are your favourites? I love Fibre one bars, Freddo bars and Mini chocolate bars of any kind! the ones pictured below are between 95kcal and 99kcal or around 5 syns each!
Healthy meal plan for vegetarians
This meal plan has a lot of similarities to the above meat-eaters meal plan so that if only one person is vegetarian you can find a way to mix up the two.
Monday
- Breakfast: 2 Scrambled eggs on toast with 150g mushrooms per person.
- Lunch: Nigerian Inspired Jollof Rice.
- Dinner: Spaghetti primavera.
Tuesday
- Breakfast: Cherry Bakewell overnight oats.
- Lunch: Rosemary and caramelised onion mini quiches with salad.
- Dinner: BBQ pulled jackfruit with roasted peppers and boiled rice.
Wednesday
- Breakfast: Breakfast quiche and grilled tomatoes.
- Lunch: Wholesome vegetable couscous.
- Dinner: Courgette bakes with tomato sauce and sweet potato patties.
Thursday
- Breakfast: Fruit of your choice and fat-free fromage frais.
- Lunch: Curry loaf and salad.
- Dinner: Cherry tomato and butternut squash pasta bake.
Friday
- Breakfast: Breakfast quiche and grilled tomatoes.
- Lunch: Mango couscous.
- Dinner: Homestyle vegetable curry with boiled rice.
Saturday
- Breakfast: Gingerbread baked oats with the fruit of your choice.
- Lunch: Sweetcorn fritter with salsa and rocket.
- Dinner: Chinese Fakeaway with Crispy Kale, Quorn and mushroom curry, chow mein style noodles and sweet and sour vegetables.
Sunday
- Breakfast: 2 poached eggs, baked beans and plum tomatoes.
- Lunch: Creamy mushroom soup with 60g wholemeal bread each.
- Dinner: Mediterranean vegetable lasagne.
Need snacks?
If reading this has made you hungry and you just want to click and order some tasty snacks then remember that you can get past this by finding something else to do.
Plan snacks for the next few days that fall within your plan using my guides. Perfect if you have a chocolate craving or just fancy a nibble!
There are many ideas in my snacks ideas guide and if you are peckish.
Remember next week though to add some snacks to your meal plan so you can stay as on track as possible.
More meal plans
You can find a directory of all my meal plans here. I have written a number of 7-day meal plans including winter, full of vegetables, summer, budget, autumn, and quick & easy plans. All with some treats!
Do you want these meal plans to print out?
If so then do join my meal planning library where you can find these meal plans in easy to print versions and many more alongside shopping lists for each so that you can easily get all your ingredients to follow the plan.
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!
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Are you struggling to exercise, lose weight or feel good about yourself? The free resources and support programmes I have to help you might be just what you need! Check them out by clicking the image below!
