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Slimming World 7-Day Meal Plan (Printable Weekly Guide)

Slimming World 7-Day Meal Plan (Printable Weekly Guide)

Written by: Damla Sengul
Damla Sengul, Food Editor
Expertise: Food Researcher
Experience: 12 Years
Damla Sengul is a Food Editor and recipe developer at Diets Meal Plan with 12+ years of experience in digital food publishing. Every recipe she publishes has been personally tested and filmed in her home kitchen in Wayne, New Jersey, using locally sourced ingredients. She specialises in recreating healthy versions of popular dishes by substituting high-calorie ingredients with nutritious alternatives, each recipe undergoes multiple rounds of testing until the taste matches or improves on the original Her work includes researching global cuisines and techniques, analyzing recipes from established chefs, and adapting them into practical, approachable formats. She ensures accuracy in ingredients, measurements, and cooking methods so readers can consistently achieve results. In addition to her editorial work, Damla is an avid baker who enjoys creating celebration cakes and experimenting with new dessert recipes in her spare time.

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.

Slimming world 7 day meal plan

It’s possible to lose 2-4 lbs per week with the Slimming World 7 day meal plan.

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

Slimming world 7 day meal plan

Slimming world 7-day meal plan – Printable

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
MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
BreakfastSprinkle orange and kiwi slices on low-fat yogurt and consume it with 40 grams of muesliBake the eggs, asparagus and pepper in the ovenCombine nonfat yogurt with fruit and 40 grams of muesli in a bowlAdd bacon, 30 grams of cheddar cheese, lettuce and tomato between two slices of 60 grams of whole wheat bread and enjoyNonfat yogurt with mixed fruit such as melon, pineapple, kiwi, 20 grams of almonds and 1 teaspoon of honeyPrepare a fish sandwich with eggs, tomatoes, onions and 75 grams of cheese between 2 slices of whole wheat breadEgg, tomato, cucumber, pepper and two slices of whole wheat bread
SnackA latte made with 8.5 fl oz milkA latte made with 8.5 fl oz low-fat milkA latte made with 8.5 fl oz milk
LunchLean 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 breadCook potatoes, 30 grams of cheddar, peppers, carrots and corn and consume it with lettuceMake a delicious cake in the oven with peppers, spinach, tomatoes and eggsA vegetable pastaLean skinless chicken with boiled bulgur and saladSalad with grilled chicken
SnackUnsweetened coffee, tea or green teaChoose a drink with milkLatte made from low-fat milk
DinnerGrilled fish with crunchy crouton with lemon and garlicLots of salad with chicken and red meatMashed potatoes with lean steakA green salad with grilled sea bassChicken schnitzel with sauerkraut and baked potatoesPrepare a sausage pasta with low-fat creamLow-fat meat, baked or boiled with vegetables
SnackSprinkle ginger and orange pieces over nonfat yogurtBoil 1 fresh cornEnjoy a delicious coffee with some dried fruitPopcornPrepare a fish sandwich with lettuce leaves and enrich it with tomato and lemonStrawberry and low-fat yogurt
Current Version
August 1, 2026
Edited By
Damla Sengul
  1. CDC. Losing Weight – Healthy Weight, Nutrition, and Physical Activity. Source
  2. NIDDK. Choosing a Safe and Successful Weight-loss Program. Source
  3. Mayo Clinic. Weight loss: 6 strategies for success. Source
  4. Academy of Nutrition and Dietetics. Weight Loss. Source
  5. Hall KD, Kahan S. Maintenance of Lost Weight and Long-Term Management of Obesity. Med Clin North Am. 2018. Source
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