I recently asked what you readers would love me to write about and there was an overwhelming response asking for meal plans. For that reason, I have two meal plans here for you. One standard summer meal plan and one for vegetarians (scroll down for that after the standard one). Please do share them on social media and pin them on Pinterest!
As a vegetarian myself I have tried to make it just as interesting as the standard version and all perfect on weight loss plans such as Slimming World. If you would like printable versions of these meal plans and shopping lists then simply join my meal plan library, details below.
Do let me know in the comments if you like my summer meal plans!
Healthy summer meal plan
Monday
- Breakfast: 2 Slices of wholemeal toast (from 400g loaf) with eggs, bacon (visible fat removed) and mushrooms fried in frylight.
- Lunch: Jacket potato with baked beans, coleslaw, and a side salad.
- Dinner: Sausage pasta bake, followed by a Freddo and fruit of your choice. NB. cook extra pasta for the pasta salad on Wednesday!
Tuesday
- Breakfast: Fat-free natural yoghurt flavoured with ground cinnamon and granulated sweetener if desired and diced apple.
- Lunch: Sandwich with 2 slices of wholemeal bread from 400g loaf and a cooked chicken breast. If using butter this will need synning depending on the amount used. With a side salad.
- Dinner: Keema curry with boiled rice and roasted peppers. Milky hot chocolate.
Wednesday
- Breakfast: Breakfast quiche with grilled tomatoes.
- Lunch: Pasta salad with tuna using your choice of salad and only using tuna in brine, not in oil.
- Dinner: Spanish chicken and boiled rice.
Thursday
- Breakfast: Mixed berries and fat-free natural yoghurt flavoured if required with vanilla essence.
- Lunch: Mango couscous.
- Dinner: Mediterranean vegetable lasagne followed by coffee and chocolate cheesecake.
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.
Friday
- Breakfast: Breakfast quiche with grilled tomatoes.
- Lunch: Falafel with salad in wholemeal pitta bread.
- Dinner: BBQ pulled pork with a crusty cob (bread roll if you are not from the midlands), roasted onions and peppers.
Saturday
- Breakfast: 40g Overnight oats made with fat-free fromage frais and strawberries.
- Lunch: 2 Mini quiches with carrot sticks and red pepper hummus. Swap for Rosemary and caramelised onion mini quiches if preferred
- Dinner: Caribbean pepperpot stew with boiled rice followed by Blueberry and vanilla semifreddo.
Sunday
- Breakfast: Egg (cooked to choice but with frylight/water, not oil), baked beans, bacon (visible fat removed), sausage, tomatoes, mushrooms cooked in frylight.
- Lunch: Sticky chicken salad.
- Dinner: Turkey chilli on a jacket potato with a side salad.
Do you want a printable version of this plan?
Simply sign up for my meal plan library below if you have enjoyed these summer meal plans and get this printable meal plan and further new meal plans every week!
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.
Vegetarian healthy summer meal plan week 1
Monday
- Breakfast: 2 Slices of wholemeal toast (from 400g loaf) with eggs, and mushrooms fried in frylight.
- Lunch: Fat-free cottage cheese and salad (half portion).
- Dinner: Sausage pasta bake, followed by a Freddo and fruit of your choice. NB. cook extra pasta for the pasta salad on Wednesday!
Tuesday
- Breakfast: Fat-free natural yoghurt flavoured with ground cinnamon and granulated sweetener if desired and diced apple.
- Lunch: Sandwich with 2 slices of wholemeal bread from 400g loaf and mushroom pate. If using butter this will need synning depending on the amount used. With a side salad.
- Dinner: Keema curry with boiled rice and roasted peppers. Milky hot chocolate.
Wednesday
- Breakfast: Breakfast quiche with grilled tomatoes.
- Lunch: Pasta salad with 40g reduced-fat cheddar cheese using your choice of salad.
- Dinner: Butternut squash and Sweet potato veggie burgers in wholemeal bun and salad or vegetables of choice.
Thursday
- Breakfast: Mixed berries and fat-free natural yoghurt flavoured if required with vanilla essence.
- Lunch: Mango couscous.
- Dinner: Mediterranean vegetable lasagne followed by coffee and chocolate cheesecake.
Friday
- Breakfast: Breakfast quiche with grilled tomatoes.
- Lunch: Cheese and salad sandwich with an extra side salad. Made using 2 slices of wholemeal bread from a 400g loaf and 40g of reduced-fat cheddar cheese.
- Dinner: Vegetable and chickpea paella followed by some sliced mango.
Saturday
- Breakfast: 40g Overnight oats made with fat-free fromage frais and strawberries.
- Lunch: 2 Mini quiches with carrot sticks and red pepper hummus. Swap for Rosemary and caramelised onion mini quiches if preferred.
- Dinner: Quesadilla, chips (homemade using frylight) and roasted vegetables (peppers, onions and courgette) followed by Blueberry and vanilla semifreddo.
Sunday
- Breakfast: Egg (cooked to choice but with frylight/water, not oil), baked beans, sausage, tomatoes, mushrooms cooked in frylight.
- Lunch: Falafel with salad in wholemeal pitta bread.
- Dinner: Stuffed peppers with boiled rice if required (the peppers may be enough for your appetite without extra rice) and sticky mushrooms.
Do you want a printable version of this plan?
If you have enjoyed these summer meal plans then simply sign up for my meal plan library below and get this printable vegetarian summer meal plan and further meal plans!
Planning for a healthy summer
If you want healthy food for a relaxing summer where you don’t put on the pounds I have some great summer recipes to help. Be sure to get out the BBQ and put rubs on meats, marinate tofu or get that charcoal in to ensure that you have a great time.
Whatever you do be sure to plan ahead because we all know that when the weather is nice no shops have BBQ foods in anymore and the whole of the supermarket is full of people with trolleys of bread rolls and beer. If the weather is a bit questionable there are plenty of cool summer meals to make in the air fryer to avoid putting the oven on or settling for a Mexican salad or Greek salad again!
A healthy summer means a little planning ahead to ensure you can stay on plan and still have tasty summer foods. That way you can always save calories or syns for favourites, mine is chocolate or Jaffa Cake gin!
If you hate meal planning then check out my summer meal plan or for cooler days my late summer/autumn plan.
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 winter, full of vegetables, summer, budget, and quick & easy plans. All with some treats!
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!
