HOW TO USE OUR 5-DAY MEAL PLANNER

1. Choose one breakfast, one lunch and one dinner every day. Repeat meals you enjoy, with more ideas at slimmingworld.co.uk.

2. Foods printed in bold are ‘Free Food’, which you can enjoy whenever you like without needing to weigh, measure or count. Base meals around Free Food such as lean meat, plain tofu and Quorn, fish, pasta, rice, potatoes, eggs, pulses, fat-free dairy, fruit,

vegetables and more. If you get hungry between meals, snack on these foods. For the very best weight loss, reach for fruit or vegetables first.

3. As well as Free Food, stock your store cupboard with fat-free dressings, herbs, low-calorie cooking spray, oil-free tomato purée, seasonings, soy sauce, spices and stock cubes, most of which can be used freely.

4. To support a healthy balanced diet, Slimming World encourages you to enjoy measured amounts of foods that provide calcium, such as milk and cheese (two per day), and those providing fibre, essential minerals and healthy oils, such as wholemeal bread, highfibre cereals, crispbreads, nuts and seeds (one per day). These can be enjoyed as part of meals, and where we’ve included them in this plan we’ve given measurements. If you’re enjoying the foods separately, in hot drinks or as a snack, use these portion sizes: choose 350ml skimmed milk, 250ml semiskimmed milk, 400ml plain unsweetened soya milk with added calcium, 30g full-fat hard cheese, or 40g reduced-fat hard cheese. You’ll find out about other varieties when you join.

Also choose from a 60g wholemeal roll, two slices of wholemeal bread (from a small 400g loaf), 60g wholemeal pitta or 60g brown, high-fibre white or multi-seed, gluten-free bread/roll.

5. Additionally you can have two snacks per day from the treat list above.

* Slimming World recommends a safe and steady weight loss of 1-2lb per week, but you may lose more in your first weeks. ** More people in the UK and Ireland choose to attend a Slimming World group each week than any other weight-loss group.