How it works:

Choose one breakfast, one lunch and one dinner every day. Feel free to repeat meals you enjoy and you’ll find more ideas at slimmingworld.co.uk.

Foods in bold are ‘Free Food’, which you can enjoy freely to satisfy your appetite without needing to weigh, measure or count at all. Base meals around Free Food, like lean meat, plain tofu, Quorn, fish, pasta, rice, potatoes, eggs**, pulses, fat-free dairy, fruit and veg. If you feel hungry, snack on these foods. For the best weight loss, opt for fresh fruit or veg first.

As well as free food, stock up on fat-free dressings, herbs, low-calorie cooking spray, oil-free tomato puree, seasoning, soy sauce, spices and stock cubes, most of these can be used freely.

To help support an overall healthy balanced diet, Slimming World encourages you to enjoy measured amounts of foods that provide calcium, like milk and cheese (two per day), and those providing fibre, essential minerals and healthy oils, such as wholemeal bread, high-fibre cereals, crispbreads, nuts and seeds (one per day). These can be enjoyed as part of your meals and where we’ve included them, we’ve given measurements. Alternatively, use them in drinks or as a snack. Where you’re enjoying them separately in this plan: 1 Choose 350ml skimmed milk, 250ml semi-skimmed milk or 400ml plain and unsweetened soya milk with added calcium, or opt for 30g full-fat hard cheese or 40g reduced-fat hard cheese. 2 Boost your fibre intake by enjoying two slices of wholemeal bread (from a small 400g loaf), a 60g wholemeal roll, 60g wholemeal pitta or 60g brown, high-fibre white or multi-seed, gluten-free bread/roll.

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