The Slim Fast Diet: Sample Meal Plan

The Slim Fast diet is a popular meal replacement diet. The idea behind the Slim Fast diet is that you replace 2 of your meals with Slim Fast’s shakes, bars or other meals and eat a sensible, nutritious meal of around 500 to 700 calories.

How the Diet Works

The Slim Fast diet works by replacing your regular meals with portion controlled meal replacements that offer you vitamins and minerals that you may be lacking by restricting your calories.

To better assist your weight loss goals, however, you should include an exercise regimen along with your diet. More effective weight loss occurs when you couple a diet that encourages weight loss with an exercise program that helps you burn calories. Without a foundation of exercise in your lifestyle, you will likely regain any weight lost on a diet once you come off that diet.

The Meal Plan

The meal plan of the Slim Fast diet breaks down as follows:

  • Breakfast is replaced with a Slim Fast shake, bar or other replacement meal.
  • Lunch is 200 calories of healthy foods supplemented with another Slim Fast shake, bar or other replacement meal.
  • Dinner is a healthy, sensible meal of nutritious foods composing of around 500 to 700 calories.
  • 3 healthy snacks are eaten throughout the day between meals.

Recommended Foods

  • Slim Fast shakes, bars and other meals
  • Crackers
  • Pretzels
  • Popcorn
  • Fruits
  • Vegetables
  • Lean meat
  • Low-fat dairy
  • Fish
  • Bread
  • Pasta
  • Rice

Sample Meal Plan


For breakfast, just eat a Slim Fast bar or shake as a replacement for your traditional morning meal. This is great for on-the-go because it means that no or little preparation is needed for breakfast. Alternatively, if you have the time, you can supplement your Slim Fast shake or bar with 1 slice of French toast with 1 tbsp of light syrup.

Morning Snack

Have a single piece of fruit, 1 cup of grapes, a low fat yogurt or vegetables and a small amount of non-fat dip.


Lunch can be completely replaced with a Slim Fast replacement soup or pasta with some salad or vegetables on the side. Alternatively, you can take a Slim Fast shake or bar with ½ of a roast beef sandwich, using 2 oz of roast beef, a single slice of bread, horseradish, lettuce and tomato.

Afternoon Snack

For your afternoon snack, have an apple or a snack bar or replace it with a Slim Fast frozen snack.


Your dinner should comprise of around 4 to 6 oz of a lean meat, poultry or fish along with a small baked potato with fat-free sour cream and 1 cup of steamed vegetables and Parmesan cheese or fruit.

Evening Snack

Finally, you can finish off your day with another piece of fruit, 1 cup of melon or a couple of handfuls of low-fat popcorn.

Use this meal plan as a guideline to planning your diet meals plans based on your lifestyle and preferences. In addition, the Slim Fast meal replacement products come in a variety of flavors that you can choose from. However, before commiting to the Slim Fast diet, it is important to make sure you enjoy the meal replacements. Otherwise, you may find yourself straying from the diet.


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