How it works

1 Pick dinner one every breakfast,day. one lunch and one 2 FoodsBase meals printed aroundin bold Free are Foods,‘Free Foods’.like

veg, fat-free pasta, dairy, lean eggs meat, fish, rice, potatoes,

and more, and if you feel hungry between meals snack on these

foods, including fruit, too. 3 Stock your cupboard with fat-free salad dressings, stock, herbs, oil-free passata, tomato purée, soy sauce and spices, which can be used to freely flavour meals. 4 To make sure that you’re enjoying a fully balanced diet: choose one calcium portion a day from 350ml skimmed or 250ml semi-skimmed milk, or 30g full-fat hard cheese/40g reduced-fat hard cheese. Plus, boost your fibre intake by enjoying two slices of wholemeal bread (from a small 400g loaf), a 60g wholemeal roll or a portion of high-fibre cereals (weights specified in the plan). The fibre is incorporated into daily meals, your calcium can be part of a meal or separately, eg, milk in hot drinks. Stick to one portion of fibre and one portion of calcium per day. 5 Trim all visible fat off meats and remove skin from poultry. Use low-calorie cooking spray instead of oil and fats.

6 Aim to drink between 6-8 glasses of fluid a day: water, sugar-free drinks, tea and coffee. Any milk used in hot drinks is part of your daily dairy allowance.

7 Treat yourself. Enjoy up to two treats from the list every day. 8 Join your local Slimming World group or join Slimming World Online to get healthy meal ideas and support to reach your target weight and stay there.