How it works
Choose one breakfast, one lunch and one dinner every day. Feel free to repeat meals you enjoy and you’ll find more ideas at www.slimmingworld.co.uk or www.slimmingworld.ie
Slimming World’s eating plan, Food Optimising, is based on the scientific principles of appetite regulation and helps members to reduce their energy intake and lose weight without ever feeling hungry or deprived. It’s based on an understanding of how a food’s nutrient content and energy density (its calories per gram) affect satiety (our sense of satisfaction and fullness).
Free Food is at the heart of Food Optimising. Foods that are Free include, fruit, veg, pasta, rice, potatoes, pulses, lean meat (and some plant-based proteins e.g. Quorn), fat-free dairy, fish and poultry. These are low in energy density and higher in protein and carbohydrate, which helps to satisfy the appetite and keep us feeling fuller for longer. Base your meals around Free Food (printed in bold) and, to make meals flavoursome and tasty, stock your store cupboard with herbs, low-calorie cooking spray, oil-free -free tomato purée, seasoning, soy y sauce, spices and stock cubes, most st of which can be used freely to flavour meals.
For an overall 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 and other essential minerals and nutrients, such as wholemeal wholem bread, high-fibre cereals, nuts nu and seeds (one portion per day). da These can be part of your meals, me in hot drinks or on their own as a snack. We’ve provided specific
measurements where we’ve included them in the plan, and where you’re enjoying them separately:
Choose 350ml skimmed milk, 250ml semi-skimmed milk or 400ml plain unsweetened soya/almond milk with added calcium. Or opt for 30g full-fat hard cheese, like Cheddar or 40g reduced-fat hard cheese.
Enjoy 2 slices of wholemeal bread (from a small 400g loaf) or a 60g wholemeal roll/ pitta, or 40g plain porridge oats or 2 wholewheat cereal biscuits. Or opt for 20 whole/plain almonds or 2 level tbsp chia seeds. Other options are available too, you’ll find out more when you join Slimming World. If you have dietary requirements, let Slimming World know when you join and you’ll get specific advice to help tailor the plan to your needs.
Treat yourself. Enjoy up to two options from the list provided every day on page 8.