All breakfasts and lunches serve one, all dinners serve four.
MONDAY Breakfast
Fruit tower: Layer sliced orange, banana and kiwi fruit in a tall glass with fat-free natural
yoghurt. Drizzle over 1 level tsp runny honey.
Lunch
Ham and mushroom toasties: Top 2 slices of wholemeal bread (from a small 400g loaf) with sliced
mushrooms and strips of lean
ham (all visible fat removed). Scatter over 40g grated reducedfat Cheddar cheese (from your allowance) and melt under a hot grill. Serve with salad.
Dinner
Sausage minestrone: Cook 6 Slimming World Syn-Free Pork Sausages (available from Iceland stores) according to instructions. Meanwhile, put 1 chopped onion, 1 peeled and chopped carrot, 4 sliced celery sticks, 1 crushed garlic clove and 1 litre boiling veg stock into a saucepan over a high heat and bring to the boil. Stir in 150g dried
macaroni then reduce the heat to low, cover and simmer for 15 mins. Cut each sausage into chunks, stir into the soup with 400g passata with herbs, 400g drained kidney beans and 100g shredded cabbage. Simmer for 5 mins, scatter over chopped fresh parsley.
TUESDAY Breakfast
Overnight oats: Layer 40g plain porridge oats, 200g fat-free natural yoghurt and chopped fresh fruit of your choice. Cover and chill overnight. In the morning, stir all the layers together and add more fruit if desired.
Lunch
Jacket potato with beans: Top a baked potato with baked beans and serve with salad.
Dinner
Mushroom special fried rice: Cook 350g dried rice according to the instructions. Drain and leave to cool. Spray a large frying pan with low-calorie cooking spray and add 4 lightly beaten eggs, 1tbsp light soy sauce and 1tsp dried chilli flakes. Stir-fry, scrambling the egg, and transfer to a plate to keep warm. Wipe the pan, respray with low-calorie cooking spray and stir-fry 400g sliced mushrooms (such as oyster or shiitake), 1 carrot, peeled and cut into matchsticks, a thinly sliced red pepper, 200g trimmed sugar snap
peas and sliced spring onions for 4-5 mins. Add 150g frozen
soya beans, the rice and 2tbsp soy sauce. Stirfry until the rice is hot. Return the eggs to the pan, stir in the juice of 1 lime and serve.
WEDNESDAY Breakfast
Cheerios: Serve 40g Nestle Oat Cheerios, Less Than 5% Sugar with milk from your allowance. Follow with a banana.
Lunch
Pea and salmon potato salad: Boil new
potatoes until cooked, adding frozen peas for the last few minutes. Drain and stir through drained canned salmon, watercress and fat-free natural fromage frais.
Dinner
Chicken and ham hock pies: Boil 2 peeled and diced parsnips and potatoes for 10 mins. Drain and mash, then stir in 1 grated
carrot, 2tbsp finely chopped fresh tarragon
and 2tbsp fatfree natural fromage frais. Meanwhile, put 1 sliced leek, 300ml chicken stock and 4 cooked skinless
chicken breasts, cut into chunks, into another saucepan and bring to the boil. Simmer for 10 mins. Remove from the heat and stir in 180g shredded cooked lean
ham hock (5 per cent fat or less), 1 level tbsp wholegrain mustard, 2 level tbsp freshly-grated Parmesan and 70g fat-free natural fromage frais. Season, transfer to 4 pie dishes. Spoon the mash on top and grill for 5 mins. Serve hot with green veg.
TURN OVER FOR MORE RECIPES
THURSDAY Breakfast
Grab and go: A banana, a couple of satsumas and a Danone Activia 0% Fat Yoghurt.
Lunch
Chicken pesto pasta: Cook dried
pasta. Drain, then stir through fat-free natural fromage frais, 1 level tbsp reducedfat pesto, sliced mushrooms and courgette fried in a pan sprayed with low-calorie cooking spray until soft. Serve with sliced cooked skinless chicken breast.
Dinner
Fish burger: Put 400g skinless and boneless cod fillet, 400g peeled raw tiger prawns, 1tsp dark soy sauce, 2 finely chopped garlic cloves, 1tsp finely grated fresh root ginger, 1 deseeded and finely chopped red chilli, a small handful each of fresh dill and parsley and 1
egg white into a food processor and whizz. Form into 4 burgers. Meanwhile, boil 700g peeled and chipped potatoes for 3-4 mins, drain, shake and spread on a non-stick baking tray. Spray with low-calorie cooking spray and season. Lightly spray the burgers with low-calorie cooking spray and cook with the chips for 20-25 mins at 190°C/fan 170°C/ gas 5. Serve the burgers in 4 60g wholemeal rolls with salad and the chips on the side.
FRIDAY Breakfast
Bacon sandwich: Fill 2 slices of wholemeal bread (from a small 400g loaf) with grilled lean bacon (all visible fat removed) and 1 level tbsp tomato ketchup or brown sauce.
Lunch
Soup: Slimming World Spicy Lentil
Soup, available from Iceland, and a fresh fruit salad.
Dinner
Pork meatballs in roasted veg sauce: Chop 2 courgettes, 2 red peppers and 2 red onions. Put in a roasting tin with 2 halved garlic cloves, season, spray with lowcalorie cooking spray and roast at 200°C/fan 180°C/gas 6 for 30 mins, turning occasionally. Meanwhile, put 500g lean pork mince (5 per cent fat or less) in a bowl with 2tsp dried thyme. Season well and shape the mixture into 24 meatballs. Chill them while the
vegetables roast. Put the roasted
vegetables in a processor with a 400g can chopped
tomatoes, 4tbsp tomato purée, 1tsp sweetener and 150ml water. Blitz until smooth. Pour the sauce into the same roasting tin you used for the veg and drop in the
meatballs (without stirring them in yet). Roast for 20 mins then stir the
meatballs into the sauce. Garnish the meatballs with parsley and serve with pasta.
SATURDAY Breakfast
French toast: Soak 2 slices of wholemeal bread in beaten egg, along with a pinch of sweetener. Fry in a pan for a few min each side. Serve with fresh or frozen and defrosted berries and fat-free natural Greek yoghurt.
Lunch
Turkey and mixed pepper omelette: Sizzle sliced mixed peppers, chopped courgette and halved cherry tomatoes in a pan until soft. Pour in beaten eggs, season, then top with sliced, cooked turkey rashers and grill.
Dinner
King prawn jalfrezi: Use a deep non-stick frying pan to stir-fry 2 crushed garlic cloves, 2 chopped green chillies (deseeded), 3 chopped tomatoes,