How it works:

1 Choose one breakfast, one lunch and one dinner each day. Feel free to repeat meals you enjoy. Find more at www.slimmingworld.co.uk.

2 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).

3 Free Food is at the heart of Food Optimising. Foods that are Free include, fruit, veg, pasta, rice, potatoes, pulses, lean meat (and some meat replacements 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 up on herbs, lowcalorie cooking spray, oil-free tomato purée, seasoning, soy sauce, spices and stock cubes, most of which can be used freely.

4 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 bread, high-fibre cereals, nuts and seeds (one portion per day). These can be part of your meals, in hot drinks or on their own as a snack. We’ve provided specific measurements where we’ve included them in the plan. 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 biscuits. Or go 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 be able to get specific advice to help you tailor the plan to your needs.

5 Treat yourself. Enjoy up to two snacks from the list provided every day.