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Beginner Weight Loss
The perfect starting point. Simple, filling meals built around everyday ingredients — no fancy cooking required.
1,200–1,400 kcal/day7 daysEasy
- Breakfast, lunch, dinner & snacks
- Simple affordable ingredients
- Printable shopping list
Your 7-Day Schedule
Click any day to see the full meal breakdown.
Monday
1300 kcal totalBreakfast
Greek yogurt with berries & honey
Lunch
Grilled chicken & mixed leaf salad
Dinner
Baked salmon with steamed broccoli & brown rice
Snack
Apple with 1 tbsp almond butter
Daily total1300 kcal
Full week at a glance
| Day | Breakfast | Lunch | Dinner | Snack | kcal |
|---|---|---|---|---|---|
| Monday | Greek yogurt with berries & honey | Grilled chicken & mixed leaf salad | Baked salmon with steamed broccoli & brown rice | Apple with 1 tbsp almond butter | 1300 |
| Tuesday | Porridge with banana & cinnamon | Lentil soup with wholegrain bread | Turkey stir-fry with vegetables & noodles | Handful of mixed nuts | 1310 |
| Wednesday | Scrambled eggs on wholegrain toast | Tuna & sweetcorn wrap | Chicken & vegetable curry with cauliflower rice | Carrot sticks with hummus | 1260 |
| Thursday | Overnight oats with chia seeds & strawberries | Quinoa & roasted vegetable bowl | Grilled cod with sweet potato mash & green beans | Low-fat cottage cheese with cucumber | 1270 |
| Friday | Smoothie: spinach, banana, oat milk & protein powder | Chicken Caesar salad (light dressing) | Beef & vegetable stew with wholegrain roll | Rice cakes with avocado | 1300 |
| Saturday | Veggie omelette with mushrooms & peppers | Homemade vegetable soup with lentils | Prawn & courgette pasta with tomato sauce | Greek yogurt with a drizzle of honey | 1240 |
| Sunday | Wholegrain pancakes with fresh fruit | Grilled chicken & avocado sandwich on rye | Roast chicken breast with roasted root vegetables | A small handful of dark chocolate & almonds | 1400 |
Ready to start?
Browse our free recipe library to find meals that match your plan.