ONE SERVING PER MEAL · PUBLIC RECIPES

Everyday 7-Day Sample Meal Plan

A practical starting point for a week of breakfasts, lunches and dinners from the public LeanMeals recipe library.

An illustration, not a personalised daily nutrition target. Snacks and drinks are not included. Check each recipe’s ingredients and method, and adapt meals to your own needs.

This sample is still being filled: some meal types have no published public recipes yet. Available meals are shown below.

Seven days of example meals at one serving each. Nutrition totals cover only the meals shown.
Day	Breakfast	Lunch	Dinner	Shown meals
Monday	Cucumber and Sardine Salad205 kcal · 18.9g protein	No public recipe yet	Chicken Breast and Vegetable Salad524 kcal · 63.5g protein	729 kcal82.4g protein
Tuesday	Oatmeal Porridge With Bananas Cranberries & Raisins450 kcal · 10.4g protein	No public recipe yet	Turkey Breast With Asparagus267 kcal · 53.3g protein	717 kcal63.7g protein
Wednesday	Cucumber and Sardine Salad205 kcal · 18.9g protein	No public recipe yet	Chicken Breast and Vegetable Salad524 kcal · 63.5g protein	729 kcal82.4g protein
Thursday	Oatmeal Porridge With Bananas Cranberries & Raisins450 kcal · 10.4g protein	No public recipe yet	Turkey Breast With Asparagus267 kcal · 53.3g protein	717 kcal63.7g protein
Friday	Cucumber and Sardine Salad205 kcal · 18.9g protein	No public recipe yet	Chicken Breast and Vegetable Salad524 kcal · 63.5g protein	729 kcal82.4g protein
Saturday	Oatmeal Porridge With Bananas Cranberries & Raisins450 kcal · 10.4g protein	No public recipe yet	Turkey Breast With Asparagus267 kcal · 53.3g protein	717 kcal63.7g protein
Sunday	Cucumber and Sardine Salad205 kcal · 18.9g protein	No public recipe yet	Chicken Breast and Vegetable Salad524 kcal · 63.5g protein	729 kcal82.4g protein

Ingredients for this sample week

Combined amounts for one person eating the meals shown. Pantry stock has not been deducted. Different unit types stay separate, and pack sizes may be larger than the amounts you need.

Asparagus Tips384 g

Banana249 g

British Turkey Breast Steaks 2% Fat615 g

Cherry Tomatoes1128 g

Chicken Breast Fillets904 g

Chicken Seasoning28 g

Chickpeas564 g

Coriander4 g

Cucumber600 g

Cumin4 g

Garlic4 g

Paprika4 g

Porridge Oats237 g

Raisins & Cranberries78 g

Red Onions28 g

Sardines in Sunflower Oil340 g

Keep the week flexible

Swap the days around your schedule. If you do not need every meal, remove it before combining your shopping quantities. Save the meals you enjoyed for another week.

Build your own saved week

Choose meals and portions, add personal recipes and use pantry stock with the features included in your membership.

Create an account → Compare memberships

Explore other sample weeks →