Here Is the Slimming World 7 Day Meal Plan
Slimming World is a diet and weight loss organization founded in 1969 in the UK by Margaret Miles Bramwell, who also wanted to lose excess weight.
Slimming World is a slimming club and a solidarity center where the organization’s participants form groups, motivate each other, create synergy for weight loss, and grow over the years.
The basis of the famous diet called the ‘Slimming World Diet,’ or just ‘Slimming World,’ is low-intensity (calories per gram) and is based on foods containing very high fiber.
The most important features of this diet program are broken into several parts. The first part is food optimization, which is about optimizing what you eat.
To reach your ideal weight, you should eat the most appropriate food. It is up to you to decide how full and satisfied you are with what you eat.
Slimming World lists low-calorie foods, such as fruits, vegetables, fish and eggs, that will restrain your appetite.
Food optimization consists of three different plans that we call ‘green’, ‘red,’ and ‘extra easy’.
You can choose one of these plans based on your taste. The green plan offers an unlimited choice of carbohydrates, such as potatoes, with protein consumption in moderation.
The red plan does not limit protein sources such as meat products. You consume carbohydrates (such as bread) in moderation in this plan.
The ‘extra easy’ plan, developed later, combines green and red plans. Let’s review an exemplary Slimming World 7-day meal plan.
Slimming World 7 Day Meal Plan
Monday
- Breakfast: Sprinkle orange and kiwi slices on low-fat yogurt and consume it with 40 grams of muesli
- Snack: A latte made with 8.5 fl oz milk
- Lunch: Lean skinless chicken meat with your favorite greens (tomato, cucumber, lettuce, radish, carrot)
- Snack: Unsweetened coffee, tea or green tea
- Dinner: Grilled fish with crunchy croutons with lemon and garlic
Tuesday
Breakfast: Eggs, asparagus and pepper baked in the oven
Lunch: Tuna toast
Tuna toast: Add tuna and 30 grams of cheddar between 2 slices of wholemeal bread
Dinner: Lots of salad with chicken and red meat
Snack: Sprinkle ginger and orange pieces over nonfat yogurt
Wednesday
- Breakfast: Combine nonfat yogurt with fruit and 40 grams of muesli in a bowl
- Lunch: Cook potatoes, 30 grams of cheddar, peppers, carrots and corn and consume it with lettuce
- Snack: Glass of milk
- Dinner: Mashed potatoes with lean steak
- Snack: Boil 1 fresh corn
Thursday
- Breakfast: Add bacon, 30 grams of cheddar cheese, lettuce and tomato between two slices of 60 grams of whole wheat bread and enjoy
- Lunch: Make a delicious cake in the oven with peppers, spinach, tomatoes and eggs
- Dinner: A green salad with grilled sea bass
- Snack: Enjoy a delicious coffee with some dried fruit
Friday
- Breakfast: Nonfat yogurt with mixed fruit such as melon, pineapple, and kiwi, 20 grams of almonds and 1 teaspoon of honey
- Snack: A latte made with 8.5 fl oz low-fat milk
- Lunch: A vegetable pasta
- Dinner: Chicken schnitzel with sauerkraut and baked potatoes
- Snack: Popcorn
Saturday
- Breakfast: Prepare a fish sandwich with eggs, tomatoes, onions and 75 grams of cheese between 2 slices of whole wheat bread
- Lunch: Lean skinless chicken with boiled bulgur and salad
- Snack: Latte made from low-fat milk
- Dinner: Prepare sausage pasta with low-fat cream
- Snack: Prepare a fish sandwich with lettuce leaves and tomato and lemon
Sunday
- Breakfast: Egg, tomato, cucumber, pepper and two slices of whole wheat bread
- Snack: A latte made with 8.5 fl oz milk
- Lunch: Salad with grilled chicken
- Dinner: Low-fat meat, baked or boiled with vegetables
- Snack: Strawberry and low-fat yogurt
Printable (PDF) Slimming World 7 Day Meal Plan
Save as PDF| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | Sprinkle orange and kiwi slices on low-fat yogurt and consume it with 40 grams of muesli | Bake the eggs, asparagus and pepper in the oven | Combine nonfat yogurt with fruit and 40 grams of muesli in a bowl | Add bacon, 30 grams of cheddar cheese, lettuce and tomato between two slices of 60 grams of whole wheat bread and enjoy | Nonfat yogurt with mixed fruit such as melon, pineapple, kiwi, 20 grams of almonds and 1 teaspoon of honey | Prepare a fish sandwich with eggs, tomatoes, onions and 75 grams of cheese between 2 slices of whole wheat bread | Egg, tomato, cucumber, pepper and two slices of whole wheat bread |
| Snack | A latte made with 8.5 fl oz milk | A latte made with 8.5 fl oz low-fat milk | A latte made with 8.5 fl oz milk | ||||
| Lunch | Lean skinless chicken meat with your favorite greens (tomato, cucumber, lettuce, radish, carrot) | Tuna toast: Add tuna and 30 grams of cheddar between 2 slices of wholemeal bread | Cook potatoes, 30 grams of cheddar, peppers, carrots and corn and consume it with lettuce | Make a delicious cake in the oven with peppers, spinach, tomatoes and eggs | A vegetable pasta | Lean skinless chicken with boiled bulgur and salad | Salad with grilled chicken |
| Snack | Unsweetened coffee, tea or green tea | Choose a drink with milk | Latte made from low-fat milk | ||||
| Dinner | Grilled fish with crunchy crouton with lemon and garlic | Lots of salad with chicken and red meat | Mashed potatoes with lean steak | A green salad with grilled sea bass | Chicken schnitzel with sauerkraut and baked potatoes | Prepare a sausage pasta with low-fat cream | Low-fat meat, baked or boiled with vegetables |
| Snack | Sprinkle ginger and orange pieces over nonfat yogurt | Boil 1 fresh corn | Enjoy a delicious coffee with some dried fruit | Popcorn | Prepare a fish sandwich with lettuce leaves and enrich it with tomato and lemon | Strawberry and low-fat yogurt |
