HOW IT WORKS

✱ Pick one breakfast, one lunch and one dinner every day. Repeat any meals you enjoy. ✱ Foods printed in bold are ‘Free Food’, which you can enjoy freely to satisfy your appetite with no weighing, counting or measuring. Base meals around Free Food, like veg, pasta, lean meat, fish, rice, potatoes, fat-free dairy, eggs and more. If you feel hungry between meals snack on fresh fruit, veg crudités and fat-free natural yogurt. ✱ also, stock your store cupboard with fat-free salad dressings, stock, herbs, passata, oil-free tomato purée, soy sauce and spices, which can be used freely to flavour meals. ✱ To maintain a fully balanced diet, Slimming World encourages you to enjoy measured amounts of foods that are high in calcium, like milk and cheese, and full of fibre, such as wholemeal bread, wholegrain cereals, cereal bars, nuts and crispbreads. 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, or use them in hot drinks or on their own as a snack. Stick to one portion of calcium and one portion of fibre each day. Where you’re enjoying them separately, choose 350ml skimmed or 250ml semi-skimmed milk, or 30g full-fat hard cheese or 40g reduced-fat hard cheese. Weights for other cheeses are specified in the plan. Boost fibre intake by enjoying two medium slices of wholemeal bread (from a small 400g loaf), a 60g wholemeal roll or portion of crispbreads. ✱ Join your local Slimming World group for even more recipes, guidance and support. To find your nearest group, visit slimmingworld.co.uk or call 0344 897 8000.