Eat Less Meat diet plan

7-Day Eat Less Meat Diet Plan

Looking to eat less meat? Whether new to it and looking for for ideas for “meat-free Monday”, or a veteran meat-reducer aiming to lose a little weight, the wlr “Eat Less Meat” meal plan will help.

How it works

  • The 7-Day Eat Less Meat Meal plan features 8 calorie counted recipes for meat-less meals as well as breakfast ideas - all for just 1,500 calories a day.
  • You can follow the plan in full or dip in and try the “less-meat” recipes - choose from the 2 vegan-friendly, 3 vegetarian and 3 pescetarian.
  • Each easy-to-follow recipe makes 2 servings - both saving you time in the kitchen and providing a healthy, re-heat and eat lunch the next day (there’s eat cold options too!)
  • There’s 7 breakfasts suggestions which, combined with the recipes, provide a balanced 1,500 calorie diet (with around 70g protein a day).
  • Not a breakfast person? Simply skip it and and enjoy up to 400 calories for healthy snacks each day. Alternatively, swap in your regular go-to breakfast.

Use the WLR Food Diary to count the calories in any swaps you make or extras you add. You even calorie count your own “less meat” recipes! Take a free trial to have a go.

~ Day 1 (Mon) ~

1504 calories, 71g protein

Toast with Cream Cheese, Jam and Fruit

Toast with Cream Cheese, Jam and Fruit (385 calories)

Make up 2 slices of toast with cream cheese, jam, banana and fresh berries.

Mango, Avocado, Prawn Salad

Mango, Avocado and Prawn Salad (397 calories)

Slices of avocado and mango pair perfectly with fresh prawns, rocket and cherry tomatoes in this delicious summer salad. Have 40g pistachio nuts as a snack on the side at any point through the day.

Falafel in Pitta with Salad

Falafel in Pitta (590 calories)

Make your own homemade falafels and serve in warmed, toasted pittas for this quick and easy vegan dinner. Reserve half the falafels for leftover lunch tomorrow. Full recipe in PDF.

~ Day 2 (Tues)~

1497 calories, 69g protein

Yoghurt with Granola and Fresh Berries

Yoghurt with Granola and Mixed Berries (329calories)

Throw together some 0% fat greek yoghurt with your favourite granola, cranberries and mixed berries.

Falafel in Pitta with Salad

Leftover: Falafel in Pitta (590 calories)

Enjoy the leftovers from last nights dinner, to reheat simply place falafels in the oven for a few minutes until heated through. Can be enjoyed hot or cold.

Spanakopita - Spinach and Feta Pastry (Eat Less Meat)

Spanakopita (Spinach and Feta Pastry) (577 calories)

Layers of filo pastry filled with a delicious spinach and feta mixture for this authentic greek recipe thats a great weeknight treat dinner. Recipe serves 2 so enjoy half tonight and save the rest for lunch tomorrow. Full recipe in PDF.

~ Day 3 (Weds) ~

1499 calories, 70g protein

Hot Cross Buns (Eat Less Meat)

Hot Cross Bun (362 calories)

Spread a toasted hot cross bun with some low fat spread. Have a banana to keep you going until lunchtime.

Spanakopita - Spinach and Feta Pastry (Eat Less Meat)

Leftover: Spanakopita (577 calories)

Reheat your leftovers from last night and enjoy.

Lemon Garlic Pasta with Salmon and Peas (Eat Less Meat)

Lemon Garlic Pasta with Salmon and Peas (559 calories)

A super simple pasta dish packed full of punchy flavours. Finished off with some delicious baked salmon and cheese. Reserve the second portion for lunch tomorrow. Full recipe in PDF.

Eat Less Meat Meal Plan PDF (thumbnail)

You can get a PDF of the full 7-day plan with our free trial

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(Once you're logged in simply choose the "Eat Less Meat" meal plan and your PDF will be available).

~ Day 4 (Thurs) ~

1533 calories, 73g protein

 Cinnamon Swirl (Eat Less Meat)

Cinnamon Swirl (469 calories)

Treat yourself to a cinnamon swirl (or Danish pastry of your choice) along with some 0% fat greek yoghurt and mixed berries.

Lemon Garlic Pasta with Salmon and Peas (Eat Less Meat)

Leftover: Lemon Garlic Pasta with Salmon and Peas (559 calories)

This salmon pasta is just as delicious served cold for lunch - making a very easy "take to work" lunch.

Butternut Squash Risotto

Butternut Squash Risotto (505 calories)

Make up this simple and easy risotto using roasted butternut squash, cream and fresh herbs. Recipe makes 2 servings so save half for tomorrow's lunch.

Allow the leftover risotto to cool (no longer than 1 hour) and refrigerate. Use within one day...

~ Day 5 (Fri) ~

1481 calories, 59.5g protein

Nut Butter on Toast (Eat Less Meat)

Nut Butter on Toast with Milk (440 calories)

2 slices wholemeal toast topped with nut butter of your choice (Did you know? Almond butter has more protein than peanut butter and is just as tasty). Plus 200ml milk (skimmed or dairy free). 

Butternut Squash Risotto

Leftover: Butternut Squash Risotto (505 calories)

This risotto can easily be reheated for lunch, simply add a little water (or wine!) and microwave for 4 minutes, stirring occasionally. Make sure it's piping hot (if not heat for an extra minute). 


Aubergine Gratin (536 calories)

Layers of aubergine, cheese and a tomato/vegetable sauce make up this home made gratin. Serve with your favourite crusty bread and save the leftovers for tomorrow's lunch. Full recipe in PDF.

~ Day 6 (Sat) ~

1565 calories, 72.8g protein

Poached Egg on English Muffin (Eat Less Meat)

Poached Egg Muffin with OJ (382 calories)

Poach 2 eggs and serve on top of a toasted english muffin with some low fat spread, serve with a cold glass of fresh orange juice.


Leftover: Aubergine Gratin (669 calories)

Reheat your leftover gratin from last night until piping hot and enjoy. Have a handful (40g) of pistachio nuts as well for an added boost.

Spaghetti Pie (Eat Less Meat)

Spaghetti Pie (515 calories)

Try something a little different with this spaghetti pie recipe. Simple to make and just as comforting as a classic bolognese. Recipe makes 2 servings and the leftovers are even better the next day. Full recipe in PDF.

~ Day 7 (Sun) ~

1428 calories, 76.4g protein

Sesame Bagel with Cream Cheese and Smoked Salmon (Eat Less Meat)

Cream Cheese & Smoked Salmon Bagel (385 calories)

Top a toasted sesame bagel with reduced fat cream cheese and smoked salmon. Have some fresh berries on the side or save as a snack later.

Spaghetti Pie (Eat Less Meat)

Leftover: Spaghetti Pie (515 calories)

Simply reheat the leftover spaghetti pie from last night's dinner. We'd recommend placing it in the oven for a few minutes until hot all the way through or if not microwave for a few minutes.

Prawn Curry with Rice (Eat Less Meat)

Prawn Curry with Rice (528 calories)

This super simple prawn curry is so quick and easy you'll want to make it again and again. Served with rice this classic curry will keep you fuller for longer. Full recipe in PDF.

Other Plans You May Enjoy

The new Autumn Slim Down Plan we created for Bella magazine proves you don't have to deprive yourself in order to eat healthier and get slimmer. The plan has a mix of fish, chicken, meat and vegetarian meals to satisfy your taste-buds and trim your waistline

Make a Healthy Plan that Works for You

You can add this, or any other plan to your wlr diary, then customise to suit yourself - and your favourite treats - give it a try!

Try it Free »

Lose a Stone for Christmas Challenge

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