All breakfasts and lunches serve one, all dinners serve four

MONDAY

Breakfast Mushroom omelette: In a pan sprayed with low-calorie cooking spray, fry some sliced mushrooms with a little chopped fresh parsley and a few tbsp of plain quark. Spray another pan with low-calorie cooking spray and fry 2-3 beaten eggs to make an omelette. When beginning to set, spoon in the mushroom mixture and fold the omelette in half. Serve with grilled vine tomatoes.

Lunch Pizza pitta: Spread a little passata over a 60g wholemeal pitta bread. Top with sliced tomatoes and grill until the pitta turns golden. If you like, before grilling, top your pitta bread with 40g reduced-fat Cheddar cheese. Serve with a mixed-leaf salad.

Dinner Chicken pesto pasta: Cook dried pasta shapes according to the pack instructions. Drain, then stir through fat-free natural fromage frais, 1 level tbsp reduced-fat pesto and sliced courgette fried in a pan sprayed with low-calorie cooking spray until soft. Add sliced cooked skinless chicken breast and serve.

TUESDAY

Breakfast Beans on toast: Serve hot baked beans on top of 2 slices of wholemeal toast (from a small 400g loaf).

Lunch Indian turkey balls: Put 250g lean turkey mince (5% fat or less) in a food processor with grated ginger, crushed garlic, crushed fennel seeds, 1tsp curry powder, ¼ tsp turmeric and seasoning. Blitz and transfer to a bowl. Divide into 6 portions and shape into balls. Spray a frying pan with low-calorie cooking spray. Add the turkey balls and fry until cooked through. Lift on to a plate and leave to cool. Meanwhile, make a raita by mixing chopped cooked beetroot from a jar into fat-free natural yogurt and topping with salt and freshly chopped mint. Thread turkey balls and chopped cucumber slices alternately on to 2 small bamboo skewers and serve with raita.

Dinner Vegetable paella bake (vegan): Preheat your oven to 200°C/Fan 180°C/Gas 6. Spray a shallow, lidded, non-stick casserole dish with lowcalorie cooking spray and place over a medium-high heat. Fry a finely sliced onion for 4-5 minutes with a splash of water. Add 1 tsp each sweet smoked paprika, dried oregano and 200g halved button mushrooms, and fry for 4-5 minutes, adding more water if the veg start to stick to the dish. Stir in 2 finely sliced garlic cloves, 250g trimmed and sliced runner beans, 24 halved pitted green olives in brine and 300g dried paella rice. Add a 400g can chopped tomatoes and 450ml vegan vegetable stock, made with 1 stock cube, and season. Arrange 230g drained and sliced roasted red peppers in brine (from a jar) over the top of the rice and bring to the boil. Cover, transfer to the oven and cook for 30 minutes. Sprinkle over the juice of ½ a lemon and chopped fresh parsley, then divide the paella between 4 plates. Serve with a green salad and lemon wedges for squeezing over.

WEDNESDAY

Breakfast Smoked salmon & eggs: Scramble eggs to your liking in low-calorie cooking spray. Wilt some spinach in a pan with a splash of water. Drain and serve with the eggs, smoked salmon trimmings, and lemon wedges for squeezing over.

Lunch Greek platter with tzatziki: Make a quick tzatziki by mixing together some fat-free natural Greek yogurt, grated cucumber, chopped fresh mint and a crushed garlic. Serve with some cherry tomatoes, cucumber chunks, 65g reducedfat feta cheese (from your allowance) a 60g wholemeal pitta bread and lemon wedges.

Dinner Korean rice bowl: Cook 300g dried sushi rice (or short-grain rice) according to the pack instructions. Meanwhile, spray 2 frying pans with low-calorie cooking spray and place over a high heat. Cook ½ sliced red onion in 1 pan and some sliced shiitake mushrooms in the other for 2-3 minutes, then transfer to plates and keep warm. Spray the pans with more low-calorie cooking spray and cook 3 shredded carrots and 2 shredded courgettes in 1 pan, and an egg to your liking in the other. Serve with the rice and vegetables and sliced red chilli.

*Slimming World recommends a safe and steady weight loss of 1-2lbs per week, but you may lose more in your first weeks.

THURSDAY

Breakfast Apple porridge: Cook 40g plain porridge oats with water or milk (from your allowance). Top with diced apple and a sprinkle of ground cinnamon.

Lunch Coronation chicken jackets: Put some cooked skinless and boneless chicken breast chunks, a deseeded and sliced red pepper, prepared diced mango, the zest and juice of ½ lemon, chopped spring onions and fresh chopped coriander in a bowl. Add 1 level tsp mango chutney, ½ tsp curry powder, some fat-free natural fromage frais and 1 level tbsp extra-light mayonnaise and stir through. Season to taste and serve on a baked potato. Serve with rocket leaves.

Dinner Lamb kebabs: Put 800g lean diced lamb (all visible fat removed), in a bowl and spray with low-calorie cooking spray. Add 1 tbsp ground cumin and a little salt, then toss to coat and leave to marinate for 10 minutes. Meanwhile, make up 200g plain dried couscous according to the pack instructions (without butter or oil). Make a houmous. Put a 400g can drained and rinsed chickpeas, 45g fat-free natural Greek yogurt, the juice of ½ lemon and 1 crushed garlic clove in a small food processor with 2 tbsp water, then whizz until smooth. Season to taste, then set aside. Preheat your grill to high. Fluff up the couscous with a fork, then stir through 2 deseeded and diced peppers (any colours), ½ diced cucumber, 4 sliced spring onions and 20g chopped fresh coriander. Season to taste, then set aside. Thread the lamb onto 8 small metal skewers, then place on a foil-lined grill tray. Grill until cooked through and crisp on the edges, turning halfway. Serve 2 kebabs per person with the couscous salad, houmous, ½ shredded red cabbage, 8 pickled chillies, and lemon wedges for squeezing over.

FRIDAY

Breakfast Eggy bread: Whisk eggs with some milk (from your daily allowance). Dip in 2 slices wholemeal bread (from a small 400g loaf). Fry in a pan sprayed with lowcalorie cooking spray until golden. Top with fresh or frozen and defrosted berries.

Lunch Spiced carrot and lentil soup: Dry-fry some cumin seeds and chilli flakes over a high heat, then tip into a bowl. Spray a pan with low-calorie cooking spray and cook chopped onion until softened. Add the chilli and cumin along with peeled and cubed carrots, some dried split red lentils and 1 litre of vegetable stock. Cook for 15-20 minutes, then drain through a sieve, reserving the cooking liquid. Put half the carrots and

lentils back into the pan with the reserved liquid and blend until smooth. Add in the remaining carrots and lentils, then stir in some chopped fresh coriander. Season and serve with swirls of plain quark, cumin seeds, chopped chilli and coriander leaves. Save any leftovers for another day.

Dinner Grilled gammon and chips: To prepare the chips, peel 1kg floury potatoes and cut into thick, finger-sized chunks. Parboil the pieces for around five minutes, drain and shake to roughen up the edges slightly. Place them on a baking tray sprayed with low-calorie cooking spray and bake for 15-20 minutes in a preheated oven at 200°C/400°F/Gas 6. Spray a griddle pan with low-calorie cooking spray and fry 4 lean gammon steaks (all visible fat removed) until cooked through. Serve with peas.

SATURDAY

Breakfast Weetabix and fruit: Serve 2 wholewheat biscuits with milk (from your daily allowance) and a selection of your favourite fresh fruit.

Lunch Rainbow pasta: Cook dried pasta shapes according to the pack instructions, drain and return to the pan. Stir in halved cherry tomatoes, sliced spring onions, a large handful of spinach and diced cooked beetroot, and drizzle with fat-free vinaigrette. Add 50g diced mozzarella (from your allowance).

Dinner King prawn jalfrezi: Spray a deep non-stick frying pan with low calorie cooking spray and stir-fry 2 crushed garlic cloves, 2 chopped green chillies (deseeded), 3 chopped tomatoes, 1 tbsp ground cumin, 1 tbsp garam masala, 1 tsp turmeric, a pinch of sweetener and 1 tsp sea salt for 3-4 minutes. Add 2 halved green chillies and stir-fry for 1-2 minutes, then add

2 tbsp fat-free natural yogurt and 200ml water. Stir well, reduce the heat to low and simmer gently for 10 minutes, stirring occasionally. Meanwhile, spray another frying pan with low-calorie cooking spray and stir-fry 1 sliced onion, 500g raw peeled king prawns and 2 sliced peppers for 5-6 minutes. Add 2 more tomatoes, cut into wedges, and stir-fry for 2-3 more minutes. Mix 1 level tsp cornflour with 1 tbsp cold water and stir into the sauce and simmer for a few seconds. Then add the prawns and veg, stir well and bring to the boil. Serve hot with cucumber ribbons and boiled dried basmati rice.

SUNDAY

Breakfast Full English: Preheat the grill to high. Spray a pan with low-calorie spray and fry halved mushrooms, and tomatoes. Meanwhile, grill lean rashers of bacon (all visible fat removed) and Slimming World Pork Sausages (available at Iceland). Serve with an egg fried in low-calorie cooking spray.

Lunch Tuna melt: Drain tuna chunks in spring water and mix with chopped red onion, sliced radishes and fat-free natural fromage frais. Place it on 2 slices of wholemeal toast (from a small 400g loaf), top with 70g reduced-fat mozzarella chunks (from your allowance) and grill until bubbling. Serve with a salad.

Dinner Lemon and tarragon roast chicken: Put 1 large chicken (about 2kg) in a roasting tin and slide slices of lemon and sprigs of tarragon under the skin. Lightly spray with low-calorie cooking spray, season and roast for 1 hour 40 minutes at 200°C/Fan 180°C/Gas 6, spooning the juices over the chicken occasionally to keep the flesh moist. Remove from the oven, cover with foil and leave to rest for 15 minutes. Serve with potatoes roasted in low-calorie cooking spray and steamed veg.