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This Is Literally The EASIEST 7-Day Slim-Down Plan You’ll Ever Try
This easy-to-follow meal plan covers your breakfast, lunch, supper and snacks for seven days — and that's all you need to lose weight, and keep it off!

by Women’s Health

April 9, 2017

healthy vegetables on a table which you need for the 7-day slim-down plan

Forget celery sticks — this expert-approved plan will get you the results you’re looking for… in just 7 days!

The Meal Plan

Dietician Carey Ann Seady created this seven-day slim-down meal plan for us to share with you — and the meals are so delish, you can even use them when entertaining — your friends needn’t know they’re eating healthy food! “Each meal is balanced, kilojoule-controlled and incorporates all the food groups: 50 percent carbs, 20 percent protein, 25-30 percent healthy fats,” says Seady.

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Meal plan math

Breakfast: 2 starch + 1 milk / protein (1 050kJ)
Snack: 1 fruit + 1 fat (460kJ)
Lunch: 1 fat + 2 protein + free salad (1 067kJ)
Dinner: 1 starch + 2 protein + 1 fat + 2 veg / salad (1 380kJ)

Monday slim-down plan

BREAKFAST
Spicy oats
> 1 cup cooked oats
> Cinnamon to flavour
> 1 tsp honey (optional)
> 1 cup fat-free milk

Seady says: Oats are high in fibre, with a low GI to keep you fuller for longer.

READ MORE: 6 Oat Recipes That’ll Kickstart Your Day

SNACK
> 1 apple
> 6 whole almonds

LUNCH
Chicken and green salad
> 2 rice cakes
> 60g chicken
> 2 tsp light salad dressing OR 1 tsp olive oil
Salad: green pepper, lettuce, tomato, mushrooms, spring onion, cucumber

SNACK
> 1 small bunch grapes (about 15 grapes)
> 6 whole almonds

DINNER 
Moreish ovenbaked fish
> 70g oven-baked fish
> 1 cup cooked vegetables
> 1⁄2 cup rice (brown or basmati)
> 1tsp olive oil OR 1 tbsp light mayonnaise

Seady says: Vegetables are great for filling up while slimming down. Where it says veg, chose 1 cup of these:

  • Greens (beans, sprouts, peas)
  • Beetroot
  • Broccoli
  • Cabbage
  • Carrots
  • Cauliflower
  • Aubergine

Late night snack option: 1 cup fat-free milk AND 12.5g organic dark chocolate with 70-85% cocoa (melt chocolate to make a hot chocolate drink) OR 200g fat-free yoghurt

Seady says: Sip on this if you’re peckish — it’ll help stabilise your blood-sugar levels during the night, so you don’t wake up hungry.

READ MORE: Try This Crazy-Delish Mediterranean One-Tray Supper

Tuesday slim-down plan

BREAKFAST
Filling rice cakes
> 4 rice cakes
> 1/4 avocado
> 2 tbsp fat-free cottage cheese

SNACK
> 1 small banana
> 1 tbsp nut butter

LUNCH
Quick tuna-salad sandwich
> 1 slice rye bread
> 1⁄4 avocado
> 70g tuna (1/2 tin tuna) OR salmon
Salad: green pepper, lettuce, tomato, mushrooms, spring onion, cucumber

SNACK
> 1 apple
> 1 tsp nut butter

DINNER
Grilled chicken and sweet potato
> 60g grilled chicken
> 1/3 cup cooked sweet potato
> 1 cup cooked vegetables
> 1 tsp olive oil

READ MORE: The 8 Best Veggies To Spiralize If You’re Trying To Lose Weight

Wednesday slim-down plan

BREAKFAST
Creamy spicy oats
> 1 cup cooked oats
> Cinnamon to flavour
> 1 tsp honey (optional)
> 1 cup Bulgarian yoghurt

SNACK
> 2 naartjies
> 1 tbsp seed mix

LUNCH
Fresh chicken salad
> 60g chicken
Salad: green pepper, lettuce, tomato, mushrooms, spring onion, cucumber
> 2 tsp salad dressing
> 1⁄2 cup basmati rice

SNACK
> 1/3 cup green melon
> 1 tbsp seed mix

DINNER
Savoury bean bake
> 5ml canola or olive oil
> 1 onion, peeled and chopped
> 2x 410g tins baked beans in tomato sauce
> 2 hard-boiled eggs chopped
> 2 tbsp parsley chopped
> 2ml salt
> Freshly ground black pepper
> 2ml marjoram
> 3 tomatoes, sliced
> 90g mozzarella cheese
> 1 slice brown bread, crumbed
Salad: green pepper, lettuce, tomato, mushrooms, spring onion, cucumber
Serves 4

Method:
1/ Sauté onion.
2/ Add beans, eggs, parsely, salt, pepper and marjoram.
3/ Place in greased ovenproof dish.
4/ Garnish with breadcrumbs, sliced tomatoes and cheese, bake for 5-10 minutes or until crisp.

Seady says: The rule of thumb is to have 200g of the meal, with lots of salad to bulk it up.

READ MORE: 4 Easy And Accessible Egg Substitutes To Use When Baking

Thursday slim-down plan

BREAKFAST
Morning toastie
> 2 slices rye bread
> 3 tbsp hummus

SNACK
> 1 1/4 cup strawberries
> 6 whole almonds
> 1 tsp honey (optional)

LUNCH
Wholesome wrap
> 1 wholewheat wrap
> Small salad, placed inside wrap (green pepper, lettuce, tomato, mushrooms, spring onion, cucumber)
> 60g beef
> 1 tbsp light mayonnaise OR sweet chilli sauce

SNACK
> 2 plums
> 6 whole almonds

DINNER
Lean cottage pie
> 2 heaped tbsp mince (cooked in a tomato-based sauce)
> 1⁄2 cup mashed potato
> 1 cup cooked vegetables
> 1 tsp oil for cooking

READ MORE: 3 Delicious Snacks That Are Great For Your Gut

Friday slim-down plan

BREAKFAST
Healthy slice on-the go
> 2 slices rye bread
> 1 tbsp almond butter

SNACK
> 1 cup fruit salad
> 1 tsp nut butter

LUNCH
Yummy baked potato
> 1 medium baked potato
> 4 tbsp fat-free cottage cheese
> 1/4 avocado OR 1 tsp olive oil
Salad: green pepper, lettuce, tomato, mushrooms, spring onion, cucumber

SNACK
> 1 cup fruit salad
> 1 tsp nut butter

DINNER
Tasty tuna bake
> 1 serving country-style tuna bake served with side salad:
> 125g durum-wheat fusilli noodles
> 5ml olive oil
> 1 onion, peeled and chopped
> 125g sliced mushrooms
> 1 tbsp flour
> 15ml tomato pur.e
> 1/2 cup skim milk
> Pinch of dried basil
> 1ml salt
> Freshly ground black pepper
> 170g tin tuna in brine, drained
> 60g low-fat cheddar cheese
> 10ml grated Parmesan
Serves 4

Method:
1/ Cook pasta until al dente.
2/ Sauté onion and mushrooms, then blend in flour and tomato purée.
3/ Mix in milk, basil, salt and pepper, then stir until mix thickens.
4/ Combine with pasta and tuna and pour into ovenproof dish. Top with cheddar and Parmesan.
5/ Bake for 25-30 minutes.

Seady says: For a complete meal, serve with a large mixed salad.

READ MORE: A Low-Carb Carrot Cake Recipe That Actually Tastes Great

Saturday slim-down plan

BREAKFAST
Creamy spicy oats
> 1 cup cooked oats
> Cinnamon to flavour
> 1 tsp honey (optional)
> 1 cup Bulgarian yoghurt

SNACK
> 3/4 cup pineapple
> 6 whole almonds

LUNCH
Chicken pasta
> 1 cup courgette pasta
> 1 tsp pesto
> 60g chicken
Salad: green pepper, lettuce, tomato, mushrooms, spring onion, cucumber

SNACK
> 2 naartjies
> 6 whole almonds

DINNER
Sizzling steak
> 60g grilled grass-fed beef steak
> 1 tsp oil for cooking
> 1 cup sweet corn
> 1 cup cooked vegetables

Seady says: Use canola or olive oil if you’re pan-grilling your steak — they’re healthier options.

READ MORE: 5 Weird Signs That You Need To eat More Protein

Sunday slim-down plan

BREAKFAST
Veggie omelette
> 2 slices gluten-free bread
> 3 egg-white omelette (add peppers, spring onion, tomato, spinach, mushrooms)

SNACK
> 1 apple
> 1 tbsp nuts OR seed mix

LUNCH
Veggie Soup
> 300ml vegetable soup
> 1 slice rye bread
> 3 tbsp low-fat hummus

SNACK
> 1 peach OR 1 cup fruit salad
> 1 tbsp nuts OR seed mix

DINNER
Chicken Stir-fry
> Chicken stir-fry made with:
> 60g chicken
> Frozen stir-fry vegetable mix
> 1 tsp oil for cooking
> 1 tbsp sweet and sour sauce OR soy sauce (optional)
> 1⁄2 cup basmati rice

Want to take your weight loss and fitness to new levels? Sign up for the Women’s Health 12-week Lean Body Blitz programme and watch the kilos melt away.