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Breakfasts CHOOSE 1, All SERVE 1
DIPPY Eggs Soft boil an egg or 2 to your liking and serve with either 2 slices of wholemeal toast (from a small 400g loaf) or cooked asparagus spears. Follow with a pear.
SPAGHETTI On TOAST Top 2 rounds of wholemeal toast (from a 400g loaf) with spaghetti hoops in tomato sauce.
BANANA Bran Serve 50g All-bran Original with milk from your allowance and plenty of chopped banana.
Lunches CHOOSE 1, All SERVE 1
NOODLE SALAD Pick up a chilled Slimming World Thai noodle Salad,
(available at Iceland). Follow with a couple of clementines and a Danone Activia 0% Fat yogurt (any flavour). greek SALAD Top a bed of salad leaves with slices of red onion, diced cucumber, fresh tomato chunks, 65g reduced-fat feta cheese (from your allowance), 8 pitted olives (in brine) and a sprinkling of parsley. Follow with some carrot batons dipped in 1 level tbsp reduced-fat houmous. TUNA SWEETCORN PASTA
Drain a can of tuna (in spring water or brine) and add to a bowl of cooked, dried pasta shapes. Add a drained can of sweetcorn and mix well. Garnish with 1tbsp fat-free natural
fromage frais and 1 level tbsp extra-light mayonnaise and serve with
a mixed salad.
SUSHI Pick up a 174g pack M&S Fish Sushi Selection and follow with a large chopped fruit selection and an Alpro go On Soya yogurt (passion fruit flavour).
Dinners CHOOSE 1, All SERVE 4
veggie ‘BURRITOS’ Cook 150g dried rice. Drain and keep warm. Whisk 10 eggs with chopped fresh parsley and season. Spray a frying pan with low-calorie cooking spray and place over a high heat. Pour in one-eighth of the egg mixture. Cook for 1-2 mins then flip over and cook for 1-2 mins. Transfer to a baking sheet lined with baking parchment, cover with another sheet of parchment and keep warm. Make another 7 wraps in the same way. Heat a frying pan over a medium heat, add a 400g can kidney beans in chilli sauce, a drained 400g can mixed pulses, 2tbsp tomato purée and cook for 3-5 mins. Stir the beans into the rice and divide between the wraps. Scatter over sliced tomato, sliced red onion and diced cucumber, and roll up. Serve with fat-free natural
greek yogurt and lime wedges.
CHEESE AND BACON BURGERS With CHIPS
Preheat the grill to high. Combine 1 chopped onion, 2 crushed garlic cloves, 500g lean beef mince (5% fat or less) and 1tbsp Worcestershire sauce, season to taste. Shape into 4 burgers. Spray with low-calorie cooking spray and grill for 10-12 mins, turning once. To make the chips, preheat oven to 200°C/gas 6. Peel and chop 1kg floury potatoes and parboil in salted water for 10 mins. Drain, arrange on a baking tray, spray with low-calorie cooking spray and cook for 30-35 mins. Grill 8 lean
bacon rashers (visible fat removed), and top each burger with 40g reduced-fat Cheddar (from your allowance) for the last 2 mins of cooking. Fill a 60g wholemeal roll with
salad, bacon and a burger and serve with chips.
Chicken AND BACON RISOTTO Pour 1.75ltr boiling chicken stock into a pan and keep hot over a medium heat. Spray a large non-stick frying pan with low-calorie cooking spray and place over a high heat. Add 200g chopped lean bacon rashers (visible fat removed) and stir-fry. Remove and set aside. Add 2 large chopped leeks to the pan, cook for 5-7 mins. Add 300g
dried risotto rice, stir-fry for 1 min. Stir in 4 shredded cooked skinless and boneless
chicken breasts and a pinch of saffron. Turn the heat to medium and add stock 1 ladleful at a time, stirring and waiting for the rice to absorb the liquid before adding more. Continue for 20-25 mins. Season, stir in the bacon and scatter over chopped fresh chives to serve.
Chicken tikka skewers Mix 150g fat-free
natural Greek yogurt, grated zest and juice of 1 lemon, 2tbsp tikka curry powder, 2 crushed garlic cloves and 4cm peeled grated ginger in a bowl. Season, add 4 skinless and boneless chicken breasts, in chunks, and stir to coat. Cover and chill for at least 1 hour. Preheat the grill to hot. Thread the chicken, deseeded and chopped red pepper, red onions, cut into wedges,
cherry tomatoes and sliced courgettes on to 8 metal skewers. Arrange on a foillined tray and grill for 12 mins on each side. Serve with new
potatoes, salad and fat-free natural Greek yogurt, sprinkled with tikka curry powder.
salmon With pea Crush
Preheat the oven to 200°C/gas 6 and line a baking tray with non-stick paper. Put 4 seasoned skinless and boneless
salmon fillets on the tray. Add a pinch of cumin seeds and grated zest of 1 lime and bake for 10 mins. Cook 600g frozen peas in boiling water for 2 mins. Drain, drop into a food processor and blitz into a coarse paste. Return to the hot pan, reheat, then remove from heat and stir in 1tsp ground cumin, 4tbsp
fat-free natural Greek yogurt, 4tsp lime juice, ½ pack chopped fresh coriander and season. Spoon the pea crush on to plates, place the salmon on top and serve with lime wedges and your favourite vegetables.