Slimming World Weekly Plan – 7 Day Starter Guide
If you’re new to Slimming World or simply want help structuring your week, this Slimming World weekly plan gives you a simple 7-day example to follow.
This guide shows how you can balance Free Foods, Speed Foods and Healthy Extras across the week while keeping meals satisfying and practical. It’s designed as a starting point — not a strict rulebook — so you can adjust it to suit your tastes and routine.
If you’re unsure how the plan works, read our full guide on How Slimming World Works before using this weekly plan.
For official member information and updates, visit the Slimming World website.
This example Slimming World weekly plan is based on the Extra Easy plan structure, the most commonly followed Slimming World approach.
How To Structure A Slimming World Weekly Plan
When creating a weekly meal plan on Slimming World, aim to:
- Include Speed Foods at main meals (at least one third of your plate)
- Base meals around Free Foods like lean protein, pasta, rice and potatoes
- Use your Healthy Extra allowances daily
- Keep Syns controlled but realistic
- Plan ahead for busier days
Planning your week in advance helps reduce impulse choices and makes shopping easier. Many members find that writing out their weekly plan before visiting the supermarket keeps them on track.
Many members also find it helpful to plan a “flex meal” during the week where Syns are slightly higher but still controlled, helping long-term consistency.
Monday Meal Plan
Breakfast: Fat-free Greek yogurt topped with mixed berries (Speed Foods) and a measured portion of oats as part of your Healthy Extra B.
Lunch: Turkey and vegetable stir-fry packed with Speed Foods such as peppers, broccoli and carrots, served with brown rice as a Free Food base.
Dinner: Grilled salmon with a generous portion of roasted Speed vegetables and a side of new potatoes (Free Food).
Snacks: Carrot and cucumber sticks with a light dip, keeping Syns minimal.
Tuesday Meal Plan
Breakfast: Scrambled eggs (Free Food) with spinach and tomatoes (Speed Foods) served on wholemeal toast as your Healthy Extra B.
Lunch: Tuna salad with mixed leaves, cucumber, cherry tomatoes and pickled onions, focusing on filling your plate with Speed Foods.
Dinner: Chicken and vegetable curry made with plenty of Speed vegetables, served with cauliflower rice or boiled rice as a Free Food option.
Snacks: Apple slices or a piece of fruit to increase Speed intake.
Wednesday Meal Plan
Breakfast: Overnight oats using your Healthy Extra B allowance, topped with banana and berries.
Lunch: Quinoa or pasta salad with grilled chicken (Free Food) and a variety of chopped Speed vegetables.
Dinner: Lean beef and mushroom stroganoff served with whole wheat pasta (Free Food) and extra green vegetables on the side.
Snacks: A small portion of mixed nuts measured carefully to stay within Syn allowance, or fresh fruit for a Speed option.
Thursday Meal Plan
Breakfast: Wholemeal toast (Healthy Extra B) topped with mashed avocado (Syns apply depending on amount) and poached eggs.
Lunch: Homemade lentil and vegetable soup filled with Speed Foods, served with a small wholemeal roll if using as your Healthy Extra.
Dinner: Baked cod with herby new potatoes (Free Food) and green beans or broccoli to ensure at least one third of the plate is Speed.
Snacks: Fat-free Greek yogurt with fresh berries.
Friday Meal Plan
Breakfast: Smoothie made with spinach (Speed), banana and fat-free yogurt (Free Food). Avoid adding high-Syn extras.
Lunch: Jacket potato (Free Food) topped with cottage cheese and served with a large mixed salad for added Speed.
Dinner: Vegetable and bean chilli using tomatoes, peppers and onions as Speed Foods, served with rice or another Free Food base.
Snacks: Sliced cucumber, cherry tomatoes or fresh fruit to boost Speed intake.
Saturday Meal Plan
Breakfast: Omelette made with mushrooms, peppers and onions (Speed Foods) and a measured amount of reduced-fat cheese as part of your Healthy Extra A.
Lunch: Prawn stir-fry with egg noodles (Free Food), bulked out with plenty of mixed vegetables.
Dinner: Homemade vegetable lasagne using lean mince or lentils, served with a large side salad to keep Speed levels high.
Snacks: Rice cakes using your Healthy Extra allowance or a piece of fruit.
Sunday Meal Plan
Breakfast: Wholemeal pancakes made using your Healthy Extra allowance, topped with fresh fruit and fat-free yogurt.
Lunch: Chickpea and vegetable stew rich in Speed ingredients such as tomatoes, carrots and spinach.
Dinner: Roast chicken (Free Food) with roasted vegetables making up at least one third of your plate. Use a Slimming World-friendly gravy to keep Syns controlled.
Snacks: Mixed fruit salad or fat-free yogurt.
Can I Repeat This Weekly Plan?
Yes. Many Slimming World members rotate similar meals each week for simplicity. Consistency often produces better results than constantly changing recipes. Feel free to swap meals between days or repeat favourites while keeping the overall structure balanced.
Shopping & Planning Resources
To make this weekly plan easier to follow, use our supermarket shopping lists to prepare in advance and reduce last-minute decisions.
You may also find these helpful:
• Slimming World Speed Foods list
• Slimming World Free Foods guide
• Healthy Extra A and Extra B lists
Always tailor this weekly plan to your preferences, dietary requirements and any guidance from your Slimming World consultant. Staying hydrated and planning meals in advance are two of the simplest ways to improve consistency. Weight loss results will vary depending on individual adherence and consistency.