7-day family meal plans for weight loss
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.
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.
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.
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.
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!