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7 DAY MEAL PLANNER FOR ONE

How To Use This


Meal Planner
Each days meals are based on a daily
ProPoints allowance of 26. If your allowance
is higher use our weight loss tools, such as
the POCKET GUIDE, the App, eSource or
our Shop guide to look up extra foods or
increased portion sizes.

BREAKFAST

DAY 1

Filling & Healthy foods are highlighted


in green.
We have suggested types of fruit and
vegetables to enjoy with your meals but
feel free to swap these for your favourite
seasonal produce.

DINNER

For good health weve included pint of


skimmed milk every day. This is to
be used over the day as it suits you, for
example in tea or coffee. Some days
weve made suggestions as to how you
could use it, other days weve left
this up to you.

DAY 3

pint (284ml) skimmed milk

3 pint (284ml) skimmed milk

3 pint (284ml) skimmed milk

Yogurt, oats & berries


Virtually fat free plain yogurt, 150g
Oats, 15g
Berries, fresh or frozen

Peanut butter on toast


2 Weight Watchers Thick Sliced
1 Wholemeal Bread, 1 slice (28g)
0 Reduced fat peanut butter, 15g
Orange juice, 200ml glass

Cereal with berries & banana


Weetabix, 2 (38g)
2 Skimmed milk from daily allowance
2 Berries (fresh or frozen) & banana
2

3
*
0

Chicken salad
Skinless chicken breast, grilled, 1
medium (120g)
Mixed salad leaves
Beetroot, cucumber, tomato &
red onion
Sweetcorn, 2 tbsp (60g)
Sunflower oil, 1 tsp (5ml)
Apple

4
0

Ham salad sandwich


Weight Watchers Thick Sliced
Wholemeal Bread, 2 slices (56g)
Low fat spread, 2 tsp (10g)
Prepacked ham, 3 slices (33g)
Wholegrain mustard, 1 tsp (5g)
Lettuce & tomato

0
2
1 Pear
0

Pork meatballs with pasta


Extra lean pork mince, 125g, mixed
with diced onion & red chilli
Sunflower oil, 1 tsp (5ml)
Tinned tomatoes
Fresh coriander
Wholewheat pasta, 1 small portion
(40g dry weight)
Fruit cocktail tinned in natural juice,
drained

Cod & feta ratatouille


Ratatouille (garlic, onion, pepper,
5 courgette roasted in 1 tsp sunflower
1 oil, mixed with tinned tomatoes)
0 Cod fillet, 125g
0 Feta cheese, 1 medium portion (40g)
New potatoes, 150g cooked
4 Place the cod fillet on top of the ratatouille in

0% fat Greek yogurt, 2 tbsp (90g)

a small oven proof dish. Cook until the fish


begins to flake, crumble the feta on top and
return to the oven for a few more minutes.
Serve with the new potatoes.

Orange

SNACKS/
DESSERTS

Breakfasts range from 3 6 ProPoints values


Lunches range from 57 ProPoints values
Dinners range from 811 ProPoints values
Snacks/desserts range from 25 ProPoints
values

LUNCH

In this 7 Day Meal Planner for One

DAY 2

Ham & pea omelette


Eggs, 2 medium (45g each)
4 Prepacked ham, 3 slices (33g)
1 Onion & spinach
1 Peas, 1 tbsp (35g)
0 Sunflower oil, 1 tsp (5ml)
0 Lettuce & cherry tomatoes

4
1
0
1
1
0

0 Apple

Salmon & new potatoes


Salmon fillet, 1 medium (130g), baked
with sliced lemon
1 New potatoes, 200g, cooked &
2 crushed with 1 tsp (5ml) sunflower oil
3 & fresh dill
3 Broccoli & leeks
Sugar free jelly crystals, packet (6g),
prepared
Fruit tinned in natural juice, drained

5
0
0
0

Sugar free jelly crystals, packet (6g),


prepared
Pear
Reduced fat cottage cheese, 125g
with carrot sticks

Weight Watchers Rich Toffee Bar, 1 (26g) 2 Grapes


0 Banana
0 Virtually fat free plain yogurt, 150g
0 Mug of soup with a ProPoints value
Pear
2 of zero
0
0

TOTAL

26

TOTAL

26

TOTAL

0
2
0

26

7 DAY MEAL PLANNER FOR ONE

DINNER

LUNCH

BREAKFAST

DAY 4

DAY 6

DAY 7

pint (284ml) skimmed milk

3 pint (284ml) skimmed milk

3 pint (284ml) skimmed milk

3 pint (284ml) skimmed milk

Cereal
Weetabix, 2 (38g)
Skimmed milk from daily allowance
Raisins, 15g

Beans on toast
3 Weight Watchers Thick Sliced
* Wholemeal Bread, 1 slice (28g)
1 Low fat spread, 2 tsp (10g)
Baked beans, 3 tbsp (105g)
Apple

Banana & honey yogurt


Virtually fat free plain yogurt, 150g
2 Banana
1 Honey, 1 heaped tsp (15g)
2
0

Bacon, beans & egg


2 Baked beans, 3 tbsp (105g)
0 Bacon medallions, 2 (40g)
1 Egg, 1 medium (45g), poached
Ketchup, 1 tbsp (15ml)
Latte, made with skimmed milk from
daily allowance

Tuna nicoise salad


Lettuce, cherry tomatoes
Green beans, blanched
New potatoes, 150g, cooked
Tuna in brine or spring water,
1 small can (80g), drained
Egg, 1 medium (45g), boiled
Sunflower oil, 1 tsp (5ml)

Soup & houmous


0 Soup with a ProPoints value of zero
0 Reduced fat houmous, 2 tbsp (60g)
3 Cucumber & carrot sticks
Olives, 10 (30g)
1 Kiwi fruit
2
1

Orange

Ratatouille with couscous


Ratatouille (as made on day 2)
Wholewheat couscous, 1 medium
portion (60g, dry weight)
Spinach
Chick peas, cooked, 2 heaped tbsp (70g)
Fresh parsley

Bacon & cheese omelette


Eggs, 2 medium (45g each)
Bacon medallions, 2 (40g)
6 Onion
0 Half fat cheddar cheese, 30g
2 Low fat chocolate mousse, 1 pot (65g)
0

Tuna filled baked potato


Potato, 200g (raw weight), baked
Tuna in brine or spring water,
1 small can (80g), drained
Reduced fat mayonnaise, 1 tbsp (15g)
0 Spring onion
Sweetcorn, 1 tbsp (30g)
Lettuce, cucumber, cherry tomatoes
0
4
0
1

Grapes

Prepare the couscous (season with salt & pepper),


mix in the chick peas, parsley & spinach.
Serve alongside the ratatouille.

Pineapple rings tinned in natural juice,


drained and grilled

SNACKS/
DESSERTS

DAY 5

Cheese on toast
4 Weight Watchers Thick Sliced
Wholemeal Bread, 1 slice (28g)
1 Pickle, 20g
1 Half fat cheddar cheese, 30g
0 Salad
1 Grapes
0

2
1
2
0
*

2
1
2
0
0

Quorn stir fry


Quorn fillets, 2 (102g)
Egg noodles, 1 medium portion (60g,
dry weight), cooked
Stir fry vegetables
2 Soy sauce, 2 tbsp (30ml)
Fresh fruit salad

Turkey steak with vegetables & gravy


2 Turkey steak, 1 medium (150g)
Gravy granules, 2 tsp (6g) prepared
6 Yorkshire pudding, 1 (20g)
0 Cauliflower & carrots
0 Peas, 2 tbsp (70g)
0 Dry white wine, 1 small glass (125ml)
with a dash of soda water

Low fat chocolate mousse, 1 pot (65g)


4 Crumpet, 1 (60g) toasted and topped
0 with 30g low fat soft cheese
0 Apple

2 Olives, 10 (30g)
0% fat Greek yogurt, 2 tbsp (90g)
3 with sliced banana
0 Pear

4
1
0
2

4
1
1
0
2
3

Banana
Corn on the cob, 1 medium (125g)
0% fat Greek yogurt, 2 tbsp (90g)

0 Dry white wine spritzer, 1 medium glass


2 (175ml) with soda water
1 Banana
Pear

TOTAL

26

TOTAL

26

TOTAL

26

TOTAL

1
1
0

26

7 DAY MEAL PLANNER FOR ONE


shopping list
Store Cupboard

Wholegrain mustard

Reduced fat houmous

Oranges

Baked beans

Wholewheat couscous

Reduced fat mayonnaise

Pears

Chickpeas, canned

Wholewheat pasta

Virtually fat free plain yogurt

Peppers

Salmon fillet

Red chilli

Skimmed milk

Red onion

Skinless chicken breasts

Salad leaves

Crumpets
Egg noodles

0% fat Greek yogurt

Honey

Bacon medallions

Oats

Berries, frozen

Olives

Cod fillet

Apples

Stir fry vegetables

Pineapple tinned in natural juice

Eggs

Baking potato

Tomatoes

Raisins

Extra lean pork mince

Bananas

Reduced fat peanut butter

Feta cheese

Beetroot

Soda water

Fresh coriander

Broccoli

Soy sauce

Fresh dill

Corn on the cob

Sugar free jelly crystals

Fresh parsley

Courgette

Sunflower oil

Half fat cheddar cheese

Cucumber

Sweetcorn

Low fat chocolate mousses

Garlic

Tinned tomatoes

Low fat soft cheese

Grapes

Tuna in brine or spring water

Low fat spread

Green beans

Weetabix

Orange juice

Kiwi fruit

Weight Watchers Rich Toffee Bars

Peas

Leeks

Prepacked ham

Lemon

Quorn fillets

New potatoes

Reduced fat cottage cheese

Onions

Weight Watchers Thick Sliced


FRIDGE & Freezer

Fruit tinned in natural juice

Wholemeal Bread
White wine, dry

Spinach

FRUIT & VEGETABLES

Spring onions

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