7 Day Slimming World Meal Plan – SP Extra Easy

When you’ve been on plan for a while but you feel your weight loss may need a bit of a boost, you could try a few days following this 7 Day Slimming World Meal Plan – SP Extra Easy a go!

If you’ve never tried SP Extra Easy before, then this is a great place to start.

slimming world 7 day meal plan SP extra easy

Scroll down to the bottom of the page to see the full meal plan and print the shopping list

What is SP?

When following SP, you can only have Free Foods which have an S or P symbol in the Food Optimising Book or on Syns Online.

You can’t have any Free Foods, so that’s no rice, bananas, pasta etc, and it’s not recommended that you have any Synned versions of free foods.

Slimming World Free Food List

This means no Synned foods that carry a free food allowance. For example frozen chips, Synned rice sachets, Synned yogurts, Synned pasta in sauce, sausages.

This 7 Day Slimming World Meal Plan below showcases those all important S and P foods.

If you’re not sure which foods are Speed and which are Protein then you should always check the book or online, but for a quick reference you can head over to our Speed Food List.

7 Day Slimming World Meal Plan Syn Free Extra Easy Week 1

Important Points about SP

First and most importantly, SP isn’t suitable for everyone, which is why it’s alway important to have a chat to your consultant if you feel that it is something you would like to try.

That way you are getting all the correct information, and you can make an informed decision as to whether it will benefit you.

You should always discuss it with your consultant if you want to try SP.

When following SP you are allowed 2 x Healthy Extra Bs and 1 Healthy Extra A, so bear that in mind when following this meal plan.

first image - Your First Week On Slimming World | A Pinch Of Advice

Some of the recipes contain your Healthy Extra A or B, so you should take this into account when planning the rest of your day.

You will also have to incorporate any unused Syns into your day if required.

Scroll down to the bottom of the page to see the full meal plan and print the shopping list

We also have lot’s of other FREE Slimming World meal plans, you might want to check them out!

We’ve got Syn free meal plansVegetarian meal plansBudget meal plans and Extra Easy SP meal plans!

7 Day Slimming World Meal Plan – SP Extra Easy

Day 1

Breakfast

Your Choice Cereal

Lunch

Syn Free French Onion Soup

Syn Free French Onion Soup | Slimming World

Dinner

Low Syn Chinese Chicken Curry

Low Syn Chinese Chicken Curry | Slimming World

Syn Free Paprika and Chilli Chickpeas

Syn free Paprika and chilli chickpeas | Slimming World

Snack

Fruit

Low Syn and Syn Free Snacks | Slimming World

Day 2

Breakfast

Your Choice of Cereal

Lunch

Syn Free French Onion Soup (leftovers)

Syn Free French Onion Soup | Slimming World

Dinner

Low Syn Pork and Apple Burgers

Low Syn Pork and Apple Burgers | Slimming World

Day 3

Breakfast

Syn Free Breakfast Muffins

Syne Free Breakfast Muffins

Lunch

Syn Free Sausage Rolls 

Syn Free Sausage Rolls | Slimming World

Dinner

Syn Free Cuban Beef (Ropa Vieja)

Syn Free Cuban Beef (Ropa Vieja) | Slimming World-21

Snack

Low Syn Mini Victoria Sponge Cakes

What Every Slimming World-er Wants for Christmas | Slimming World

Day 4

Breakfast

Syn Free Breakfast Muffins (leftovers)

Syne Free Breakfast Muffins

Lunch

Syn Free Cuban Beef (Ropa Vieja)

Syn Free Cuban Beef (Ropa Vieja) | Slimming World-21

Dinner

Low Syn Mozzarella & Asparagus Stuffed Chicken

Low Syn Mozzarella & Asparagus Stuffed Chicken | Slimming World

Snacks

Syn Free Sausage Rolls 

Syn Free Sausage Rolls | Slimming World

Day 5

Breakfast

Syn Free Soft Boiled Eggs

syn free soft boiled eggs | Slimming World

Lunch

Edamame, Sugar Snap and Carrot Asian Salad 

Edamame Bean Salad

Dinner

2 Syn Steak and Mushroom Pie

Snack
Low Syn Mini Victoria Sponge Cakes

What Every Slimming World-er Wants for Christmas | Slimming World

Day 6

Syn Free Bacon, Bean and Egg Bakes

Bacon, bean and egg bakes

Lunch

Low Syn Yorkshire Pudding Wrap 

Low Syn Yorkshire Pudding Wrap | Slimming World-1

Dinner

Syn Free Hunters Chicken

Syn Free hunters chicken | Slimming World-4-2

Snack

Syn Free Caramelised Onion Hummus

Caramelised Onion Hummus | Slimming World

Day 7

Syn Free French Toast 

syn-free-french-toast-slimming-world

Lunch

Syn Free Tomato, Basil and Mozzarella Salad

Tomato, basil and mozzarella Salad | Slimming World

Dinner

Syn Free Vegetable Tarts

Syn Free Vegetable Tarts | Slimming World

Snack

Syn Free Caramelised Onion Hummus

Caramelised Onion Hummus | Slimming World

Need some extra help & motivation on your Slimming World journey?

Come join our Facebook group! We have over 320,000 members, who want to help you! You wouldn’t want to miss out on the fun would you?

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You might just find the inspiration you need from our awesome members. If you’ve joined already why not invite any friends that may find it helpful?

January 1
Saturday
Day 1
January 2
Sunday
Day 2
January 3
Monday
Day 3
January 4
Tuesday
Day 4
January 5
Wednesday
Day 5
January 6
Thursday
Day 6
January 7
Friday
Day 7
Breakfast
1x Your Chosen Cereal (1)
1x Milk (1)
1x Fruit (1)
1x Your Chosen Cereal (1)
1x Milk (1)
1x Fruit (1)
Syn Free Breakfast Muffins (3)
Syn Free Breakfast Muffins (leftovers) (3)
Syn Free Soft Boiled Eggs (2)
1x Wholemeal Bread (1)
Syn Free Breakfast Bakes (2)
Syn Free French Toast (2)
Lunch
Syn Free French Onion Soup | Slimming World (4)
Syn Free French Onion Soup | Slimming World (leftovers) (4)
Syn Free Sausage Rolls | Slimming World (3)
Syn Free Cuban Beef (Ropa Vieja) | Slimming World (leftovers) (4)
Edamame, Sugar Snap and Carrot Asian Salad (4)
Low Syn Yorkshire Pudding Wrap | Slimming World (2)
Syn Free Tomato, Basil and Mozzarella Salad (1)
Dinner
Low Syn Chinese Chicken Curry (4)
Paprika and chilli chickpeas (6)
Low Syn Pork and Apple Burgers (4)
1x Wholemeal Rolls of Choice (1)
Syn Free Cuban Beef (Ropa Vieja) | Slimming World (4)
Low Syn Mozzarella and Asparagus Stuffed Chicken (4)
Low Syn Steak and Mushroom Pie (2)
Syn Free Hunters Chicken | Slimming World (4)
Syn Free Vegetable Tarts | Slimming World (2)
Snack
1x Fruit (1)
Syn Free BLT Bites (12)
Low Syn Mini Victoria Sponge Cakes (11)
Syn Free Sausage Rolls | Slimming World (leftovers) (3)
Low Syn Mini Victoria Sponge Cakes (leftovers) (11)
Caramelised Onion Hummus (4)
Caramelised Onion Hummus (leftovers) (4)
Click on a recipe for more details
Selected Recipe: Selected Recipes:
Ingredient Quantity

 

12 Comments
  1. Bit confused as you’ve shown recipes that have both rice and potatoes in but I thought you couldn’t have these on SP?

    1. Hi Rachel,
      The photos are our stock photos for those particular recipes, which show serving suggestions. If following SP, it’s assumed that you’d use additional vegetables, or even vegetable rice, rather than what’s shown in the picture. 🙂

  2. Hi,

    This is my first week on doing the extra easy, I wanted to give it a go as I’m really struggling to shift a few stubborn pounds!! My consultant is unwell and don’t want to message her, I’m not sure I have the hang of it tho…… do you have syns on the extra easy?? No pots, rice, pasta and can use my cheese as healthy A, can I still have bread or cereal as my healthy B. Sorry for the 21 questions, I have never understood the extra easy so that’s why I have never followed it.

    Thx

    Niky

    1. Hi Niky
      The Extra Easy plan is the one that is introduced to you when you start Slimming World. EESP, or Extra Easy SP is designed to give a boost if you’ve been doing Extra Easy for a while and need a bit of a boost. It’s not recommended during the first 4 weeks of Slimming World, or for diabetics or pregnant women.

      Here’s a brief summary of SP;

      When following SP you can have 2 x HEB and 1 x HEA and your usual Syns.
      You can only have foods which have an S or P symbol in the book / on Syns Online. You can’t have any Free Foods (rice, bananas, yogurts, pasta, potatoes etc) or any Synned versions of free foods. So that’s no synned foods that carry a free food allowance. For example frozen chips, synned rice sachets, synned yogurts.
      SP isn’t about cutting out carbs – you can still have them in the form of bread for your Healthy Extras, and beans like butter beans or kidney beans. It’s more about eating those foods which are lower in calories,. but will still fill you up and keep you feeling full, which is why you should also have half a plate of speed and half a plate of protein whenever it makes sense, or whenever possible.

      You can find more info on SP here on the SW website https://group.slimmingworld.co.uk/useful-features/extra-easy-sp.aspx

    1. Hi Heidi
      Your Healthy extra choices are entirely up to you. Please check the current lists of Healthy Extra choices on the Slimming World website. 🙂

  3. Hi
    I with Nicky I struggleing to understand the SP days. It all seems a bit confusing about what you can and can’t eat. Basically is it all just meat, fish, fruit and veg with no pasta, rice or potatoes?

    1. Hi Marion
      When following SP you can have 2 x HEB and 1 x HEA and your usual Syns.

      You can only have foods which have an S or P symbol in the book / on Syns Online. You can’t have any Free Foods (rice, bananas, yogurts, pasta, potatoes etc) or any Synned versions of free foods. So that’s no synned foods that carry a free food allowance. For example frozen chips, synned rice sachets, synned yogurts.

      SP isn’t about cutting out carbs – you can still have them in the form of bread for your Healthy Extras, and beans like butter beans or kidney beans. It’s more about eating food which is lower in calories, but will still fill you up and keep you feeling full, which is why you should also have half a plate of speed and half a plate of protein whenever it makes sense, or whenever possible.

      Having said that it’s become apparent recently that there’s been a lot of conflicting advice given by consultants and SW to different people, so it’s always best to check with your own consultant or contact SW directly.

      Speed foods have fewer calories but still fill you up, and proteins will fill you up and keep you feeling fuller for longer, so you should also have half a plate of speed and half a plate of protein whenever it makes sense, or whenever possible, rather than the third of plate of speed on Extra Easy.

      You can find more info on SP here on the SW website https://group.slimmingworld.co.uk/useful-features/extra-easy-sp.aspx

      Please note that SP is not suitable for diabetics or pregnant women. It’s also not recommended during your first 4 weeks on Slimming World, to give you time to get your head around the basic Extra Easy plan first.

  4. What does synned versions of free foods mean?
    Will rice be classified as a syn on easy sp days? Or healthy b? Because on the sp mela plans there is rice on there

    1. Hi Karniz
      The photographs used to illustrate our recipes show standard serving suggestions. For SP meals, you would serve a Speed veg alternative.

      When following SP you can have 2 x HEB and 1 x HEA and your usual Syns.
      You can only have foods which have an S or P symbol in the book / on Syns Online. You can’t have any Free Foods (rice, bananas, yogurts, pasta, potatoes etc) or any Synned versions of free foods. So that’s no synned foods that carry a free food allowance. For example frozen chips, synned rice sachets, synned yogurts.

      SP isn’t about cutting out carbs – you can still have them in the form of bread for your Healthy Extras, and beans like butter beans or kidney beans. It’s more about eating food which is lower in calories, but will still fill you up and keep you feeling full, which is why you should also have half a plate of speed and half a plate of protein whenever it makes sense, or whenever possible.

      Having said that it’s become apparent recently that there’s been a lot of conflicting advice given by consultants and SW to different people, so it’s always best to check with your own consultant or contact SW directly.

      Speed foods have fewer calories but still fill you up, and proteins will fill you up and keep you feeling fuller for longer, so you should also have half a plate of speed and half a plate of protein whenever it makes sense, or whenever possible, rather than the third of plate of speed on Extra Easy.

      You can find more info on SP here on the SW website https://group.slimmingworld.co.uk/useful-features/extra-easy-sp.aspx

      Please note that SP is not suitable for diabetics or pregnant women. It’s also not recommended during your first 4 weeks on Slimming World, to give you time to get your head around the basic Extra Easy plan first.

    1. Hi Sarah
      We don’t have that option currently, but you could probably take a screenshot of the weekly view and print that.

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