HOW IT WORKS
Follow the menu rightand
1 overleaf – it’s Extra Easy! You can start on any day you choose, swap days around if there’s a meal you really fancy or repeat days if there’s something you particularly enjoy! See slimmingworld.co.uk for more ideas. Foods printed in bold are ‘Free
2 Food’, which you can enjoy freely to satisfy your appetite without needing to weigh, measure or count at all. Base meals around Free Food, like
lean meat, fish, meat substitutes including plain tofu and Quorn, pasta, rice, potatoes, eggs, pulses, fat-free dairy, fruit, vegetables and more. If you feel hungry between meals, snack on these foods. For the very best weight loss, reach for fresh fruit or vegetables first. As well as Free Food, stock
3 your store cupboard with fat-free dressings, herbs, low-calorie cooking spray (one calorie per spray or less), oil-free tomato purée, seasoning, soy sauce, spices and stock cubes, most of which can be used freely to flavour meals. To help support an overall
4 healthy balanced diet, Slimming World encourages you to enjoy measured amounts of foods that provide calcium, like milk and cheese (two portions per day), and those providing fibre, other essential minerals and healthy oils, such as wholemeal bread, high-fibre cereals, crispbreads, nuts and seeds (one portion per day). These can be enjoyed as part of your meals and where we’ve included them as such in this plan, we’ve given specific measurements. Alternatively, you may choose to use them in hot drinks, or on their own as a snack. Where you’re enjoying them separately in this plan:
Choose 350ml skimmed milk, 250ml semi-skimmed milk or 400ml plain and unsweetened soya milk with added calcium, or you can opt for 30g full-fat hard cheese or 40g reduced-fat hard cheese. Other varieties are available, too, you’ll find out more when you join.
Boost your fibre intake by enjoying two slices of wholemeal bread (from a small 400g loaf), a 60g wholemeal roll or pitta, 60g brown, high-fibre white or multi-seed, gluten-free bread/roll, 40g plain porridge oats or 45g bran flakes. Treat yourself. Enjoy up
5 to two snacks from the list provided every day.