B

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pint (284ml) skimmed milk 3 pint (284ml) skimmed milk 3 pint (284ml) skimmed milk 3
Poached egg on toast
Brown calorie controlled bread,
1 slice (20g)
Low fat spread, 2 tsp (10g)
Egg, poached, 1 medium (45g)
Tomato, grilled
Apple
1
1
2
0
0
Toast and honey
Brown calorie controlled bread, 2 slices
(40g)
Low fat spread, 2 tsp (10g)
Honey, 1 heaped tsp (15g)
Pear
3
1
1
0
Quorn cooked breakfast
Egg, 1 medium (45g), scrambled in
calorie controlled cooking spray
Quorn bacon style rashers, pack (38g)
Baked beans, 3 tbsp (105g)
Mushrooms & tomato, grilled
Pear
2
2
2
0
0
L
U
N
C
H
Feta and puy lentil salad
Mixed salad leaves
Cherry tomatoes, halved
Puy lentils, 125g (cooked)
Feta, 1 medium portion (40g)
Roasted red pepper, sliced
Balsamic vinegar, 2 tsp (10ml)
Grapes
0
0
5
3
0
0
0
Baked potato with cheese & beans
Potato, 200g (raw weight)
Baked beans, 3 tbsp (105g)
Half fat Cheddar cheese, 20g, grated
Mixed salad
Plums
4
2
1
0
0
Soup with crispbreads
Soup with a ProPoints value of zero
(such as the online recipe for Asian
Inspired Vegetable Soup)
Extra thin crispbreads, 3 (15g)
Low fat soft cheese
(less than 5% fat), 50g
Orange
0
1
1
0
D
I
N
N
E
R
Mixed bean chilli with
vegetarian sausages
Mixed beans, cooked, 3 tbsp (105g)
Chilli, garlic, onion & tinned tomatoes
Vegetarian sausages, 2 (100g), grilled
Green beans
Soften the onion in calorie controlled
cooking spray, add the chilli and garlic. Add
the tinned tomatoes, beans and cook until
sauce has thickened. Serve with the
sausages and green beans.
Fruit cocktail tinned in natural juice,
drained
3
0
5
0
0
Feta and spinach omelette
Eggs, 2 medium (90g), beaten
Feta, 30g
Leeks & spinach
Calorie controlled cooking spray
Weight Watchers Sugar Free Jelly,
sachet, prepared
0% fat Greek yogurt, 150g
4
2
0
0
0
2
Mushroom risotto (online recipe)
Served with a side salad
Dry white wine,
1 medium glass (175ml)
Grapes
9
0
4
0
Weight Watchers Salt & Vinegar
avour Crinkle Crisps, 1 bag (16g)
0% fat Greek yogurt, 2 tbsp (90g)
Banana
2
1
0
Almonds, 6, (12g)
Apple
Rich tea biscuit, 1 (7g)
Fruit cocktail tinned in natural juice,
drained
2
0
1
0
Banana
Plums
0% fat Greek yogurt, 150g
0
0
2
TOTAL 26 TOTAL 26 TOTAL 26
DAY 1 DAY 2 DAY 3
7 DAY VEGETARIAN MEAL PLANNER
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.
In this 7 Day Vegetarian Meal Planner
Breakfasts range from 36 ProPoints values
Lunches range from 29 ProPoints values
Dinners range from 813 ProPoints values
Snacks/desserts range from 15 ProPoints
values
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 cofee. Some days weve made
suggestions as to how you could use it,
other days weve left this up to you.
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.
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pint (284ml) skimmed milk 3 pint (284ml) skimmed milk 3 pint (284ml) skimmed milk 3 pint (284ml) skimmed milk 3
Cereal with banana
Wholegrain wheat cereal, 1 serving, 45g
Skimmed milk from daily allowance
Banana
3
*
0
Cereal with berries
Wholegrain wheat cereal, 1 serving, 45g
Skimmed milk from daily allowance
Mixed berries, fresh or frozen
3
*
0
Fruit, oat and yogurt smoothie
Virtually fat free plain yogurt, 150g
Oats, 20g
Banana
Mixed berries, fresh or frozen
2
2
0
0
Yogurt with nectarine and honey
Virtually fat free plain yogurt, 150g
Nectarine
Honey, 1 heaped tsp (15g)
Latte, made with skimmed milk from
daily allowance
2
0
1
*
L
U
N
C
H
Creamy mushrooms with
baked potato
Potato, 250g (raw weight), baked
Mushrooms sauted in 1 tsp (5ml)
sunower oil with crushed garlic
& chopped fresh parsley
Quark, 2 tbsp (110g)
Peas, 1 tbsp (35g)
Mixed salad
Grapes
5
1
2
1
0
0
Cheese toastie
Brown calorie controlled bread,
2 slices (40g)
Low fat spread, 2 tsp (10g)
Half fat Cheddar cheese, 30g
Tomato chutney, 20g
Lettuce & cucumber
Apple
3
1
2
1
0
0
Roasted veg and chickpea salad
Mixed salad leaves
Roasted vegetables (onion, pepper,
courgette, squash tossed in 1 tsp (5ml)
sunower oil)
Chickpeas, cooked, 3 heaped tbsp (105g)
Feta, 30g
Peaches tinned in natural juice, drained
0
1
3
2
0
Chunky bean and tomato soup
(online recipe)
Fresh fruit salad
3
0
D
I
N
N
E
R
Couscous stufed peppers
Red pepper, roasted
Roasted vegetables (1 tsp (5ml)
sunower oil, garlic, onion &
mixed vegetables)
Wholewheat couscous,
60g (dry weight), cooked
Mix the roasted veg with the couscous,
ll the peppers and put in oven to
warm through.
0% fat Greek yogurt, 150g
Orange
0
1
6
2
0
Quiche with salad
Weight Watchers Crustless
Mediterranean Vegetable Quiche,
1 (165g)
Mixed salad & cherry tomatoes
New potatoes, 100g, boiled
Dry white wine, 1 small glass (125ml)
with a dash of soda water
Peaches tinned in natural juice, drained
7
0
2

3
0
Vegetarian bolognese
Quorn mince, 125g
Sunower oil, 1 tsp (5ml)
Onion, garlic, celery & carrots, chopped
Tinned tomatoes
Wholewheat pasta, 1 medium portion
(60g dry weight)
Broccoli
Make the bolognese sauce from the oil,
vegetables and quorn mince. Serve with
the pasta and broccoli.
3
1
0
0
6
0
Mushroom burger
Large at mushroom
Light halloumi, 1 medium portion (40g),
Burger bun, 1 medium (50g)
Sun dried tomato pesto, 15g
Lettuce, sliced tomato & red onion
Butternut squash wedges, tossed in
1 tsp sunower oil & oven baked
Grill the mushroom and light halloumi.
Spread the bun with the pesto and top
with the salad, mushroom and cheese. Serve
with the squash wedges.
Low fat ice cream, 1 scoop (60g)
Pineapple tinned in natural juice,drained
0
3
4
2
0
1
2
0
Corn on the cob, 1 medium (125g)
Weight Watchers Sugar Free Jelly,
sachet, prepared
Apple
2
0
0
Banana
Reduced fat houmous, 20g
Carrot sticks
0
1
0
Reduced fat plain cottage cheese, 125g
Vegetable crudits
Quorn wafer thin ham style slices, 50g
Apple
2
0
1
0
Chocolate, any type, 20g
Grapes
Almonds, 6 (12g)
3
0
2
TOTAL 26 TOTAL 26 TOTAL 26 TOTAL 26
DAY 4 DAY 5 DAY 6 DAY 7
7 DAY VEGETARIAN MEAL PLANNER
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SHOPPING LIST
STORE CUPBOARD
Almonds
Baked beans
Balsamic vinegar
Brown calorie controlled bread
Burger buns
Chickpeas, canned
Chocolate


Crispbreads
Fruit cocktail canned in natural juice


Honey
Mixed beans
Oats
Peaches tinned in natural juice
Pesto
Pineapple tinned in natural juice
Puy lentils
Rich tea biscuits
Soda water
Sunower oil
Tinned tomatoes
Tomato chutney
Weight Watchers Salt & Vinegar avour
Crinkle Crisps
Weight Watchers Sugar Free Jelly
White wine, dry
Wholegrain wheat cereal
(similar to Shredded Wheat)
Wholewheat couscous
Wholewheat pasta
FRIDGE & FREEZER
0% fat Greek yogurt
Eggs
Feta cheese
Half fat Cheddar cheese
Light halloumi cheese
Low fat ice cream
Low fat soft cheese
Low fat spread
Mixed berries, frozen or fresh
Peas
Quark
Quorn bacon style rashers

Quorn mince
Quorn wafer thin ham style slices
Reduced fat houmous
Reduced fat plain cottage cheese
Skimmed milk
Vegetarian sausages
Virtually fat free plain yogurt
Weight Watchers Crustless
Mediterranean Vegetable Quiche
FRUIT & VEGETABLES
Apples
Bananas
Broccoli
Butternut squash
Carrots
Celery
Cherry tomatoes
Corn on the cob
Cucumber
Garlic
Grapes
Green beans
Leeks
Lettuce
Mushrooms
Nectarines
New potatoes
Onions
Oranges
Parsley, fresh
Pears
Plums
Potatoes
Red chilli
Red peppers
Salad leaves
Spinach
Tomatoes
YOUR HANDY 7 DAY MEAL PLANNER