A summer meal plan for low cost healthy meals for weight loss

When it is summer we often struggle for meals to make which are low syn and don’t involve too long preparing in the kitchen. There is nothing worse than standing in a hot kitchen for hours preparing food is there? Instead, why not relax in the garden or read a book? This summer meal plan is perfect to help you out.

female hands with pen writing on notebook on grass outside

As with all my other meal plans, which you can find here, this tasty meal plan includes easy to buy ingredients that you can pick up for a relatively low cost.

All of the healthy lunches are easy for work or even a picnic and can be made in advance if needed.

Summary of Contents (Quick jump links)

Summer meal plan for weight loss

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 recipe cards.

Thursday

Breakfast: Mint chocolate overnight oats with an apple. Uses healthy extra b choice.
Lunch: Curry loaf and salad.
Dinner: Jerk Chicken and Caribbean rice with roasted peppers.

Friday

Breakfast: Gingerbread baked oats with the fruit of your choice.
Lunch: Vegetable couscous.
Dinner: Spaghetti bolognese with hidden vegetables.

Saturday

Breakfast: 2 Weetabix with milk and the fruit of your choice.
Lunch: Nigerian inspired Jollof Rice.
Dinner: Chicken and mushroom curry with homemade chips.

Sunday

Breakfast: 2 scrambled eggs on wholemeal toast with 150g mushrooms.
Lunch: Falafel with salad and yoghurt dressing.
Dinner: Spicy sausage pasta bake.

A vegetarian version of the Summer meal plan

Monday

Breakfast: Apple and cinnamon overnight oats.
Lunch: Mango couscous.
Dinner: Mediterranean vegetable lasagne with salad leaves.

Tuesday

Breakfast: Chocolate orange baked oats and an orange.
Lunch: Rosemary and caramelised onion mini quiches with salad.
Dinner: Homestyle vegetable curry with boiled rice.

Wednesday

Breakfast: Cherry Bakewell overnight oats.
Lunch: Sweetcorn fritter with rocket and salsa.
Dinner: Spaghetti Primavera.

Thursday

Breakfast: Mint chocolate overnight oats with an apple.
Lunch: Curry loaf and salad.
Dinner: Jerk Chicken and Caribbean rice with roasted peppers.

Friday

Breakfast: Gingerbread baked oats with the fruit of your choice.
Lunch: Vegetable couscous.
Dinner: Spaghetti bolognese with hidden vegetables.

Saturday

Breakfast: 2 Weetabix with milk and the fruit of your choice.
Lunch: Nigerian inspired Jollof Rice.
Dinner: Chicken and mushroom curry with homemade chips.

Sunday

Breakfast: 2 scrambled eggs on wholemeal toast with 150g mushrooms.
Lunch: Falafel with salad and yoghurt dressing.
Dinner: Spicy sausage pasta bake.

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.

This means if you eat 100g of spinach, for example, it is just 23 calories and 100g of crisps, which would be just as filling, is around 536 calories!

Find more tips about the best vegetables for weight loss.

Etsy for weight loss

If you are like me and like buying fun new items to motivate your weight loss, then here are my favourites. Etsy is great for items for the kitchen and weight loss goodies. I could spend hours browsing there.

There are so many great food diaries too so you can record your meal plans and track your weight loss to keep a record of the good and bad weeks. Click the photos to have a look for yourself.