HOW TO USE OUR 5-DAY MEAL PLANNER

1. Choose one breakfast, one lunch and one dinner every day. Repeat meals you enjoy, and find ideas at slimmingworld.ie.

2. Foods printed in bold are ‘Free Foods’, which you can enjoy whenever you like without needing to weigh, measure or count. Base meals around Free Foods such as lean meat, plain tofu and Quorn, fish, pasta, rice, potatoes, eggs, pulses, fat-free dairy, fruit, vegetables and more. If you get hungry between meals, snack on these foods. For the very best weight loss, reach for fruit or vegetables first. As well as Free Foods, stock your cupboard with fat-free dressings, herbs, low-calorie cooking spray, oil-free tomato purée, soy sauce, seasonings, spices and stock cubes, most of which can be used freely. To support a healthy balanced diet, Slimming World encourages you to enjoy measured amounts of foods that provide calcium, such as milk and cheese, and those providing fibre, essential minerals and oils, such as wholemeal bread, high-fibre cereals, crispbreads, nuts and seeds. These can be enjoyed as part of meals, and where we’ve included them in this plan we’ve given measurements. If you’re enjoying the foods separately, in hot drinks or as a snack, use these portion sizes: Choose two portions per day – 350ml skimmed milk, 250ml semi-skimmed milk, 400ml plain unsweetened soya

milk with added calcium, 30g full-fat hard cheese, or 40g reduced-fat hard cheese. You’ll find out the other varieties when you join.

Choose one portion per day: a 60g wholemeal roll, two slices of wholemeal bread (from a small 400g loaf), 60g wholemeal pitta or 60g brown, high-fibre white or multi-seed, gluten-free bread/roll. You can also have two snacks per day from the treat list above.