HOW IT WORKS

Pick one breakfast, one lunch and one dinner every day. Feel free to repeat meals you enjoy – you’ll find more ideas at slimmingworld.co.uk or when you join your local Slimming World group. Foods printed in bold in the recipes are ‘Free Food’ which you can enjoy freely to satisfy your appetite with no weighing, counting or measuring. Base meals around Free Food, such as veg, pasta, lean meat, fish, rice, potatoes, fat-free dairy, eggs and more, and if you feel hungry between meals snack on fresh fruit, veg crudités and fat-free natural yoghurt. As well as Free Food, stock your store cupboard with fat-free salad dressings, stock, herbs, oil-free passata, tomato purée, soy sauce and spices, which can be used freely to flavour meals. To make sure that you’re enjoying a fully balanced diet, Slimming World encourages you to enjoy measured amounts of foods that are high in calcium, such as milk and cheese, and full of fibre, such as wholemeal bread, wholegrain cereals, 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. Alternatively, you may choose to use them in hot drinks, or on their own as a snack. Just remember to stick to one portion of dairy 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.

Boost your fibre intake by enjoying two medium slices of wholemeal bread (from a small 400g loaf) or a 60g wholemeal roll. Treat yourself. Enjoy up to two treats from the list provided every day. MAXIMISE YOUR SUCCESS

Trim all visible fat off meats and remove skin from poultry. Use low-calorie cooking spray (1 calorie per spray or less) instead of oil and fats.

Keep hydrated. Aim to drink between 6 and 8 glasses of fluid a day: choose water, sugar-free drinks, tea and coffee. Don’t forget to count any milk used in hot drinks as part of your daily dairy allowance.

Join your local Slimming World group or Slimming World Online to get lots more healthy meal ideas and support to reach your target weight and stay there. For more information, visit slimmingworld.co.uk or call 0344 897 8000.