How it works:
1
Choose one breakfast, one lunch and one dinner every day. You can repeat any you enjoy. 2
Because Slimming World’s eating plan is based on the science of energy density and satiety (how filling a food is) it helps you to cut calories without having to count a single one, so you can lose weight without going hungry.
3
Free Food is at the heart of the Slimming World plan. These are foods you can enjoy without weighing, measuring or counting. There are more than 350 Free Foods to choose from, including fruit, veg, pasta, rice, potatoes, pulses, lean meat (and some plant-based proteins eg Quorn), fat-free dairy, fish and poultry. Basing your meals around Free Food and reaching for them first if you feel hungry between meals – especially fruit and veg, which are lowest in energy density, will naturally limit your calorie intake and allow you to lose weight without feeling hungry.
4
Stock your store cupboard with herbs, low-calorie cooking spray, tomato purée, seasoning, soy sauce, spices and stock cubes, most of which can be used freely to flavour meals.
5
You can enjoy measured amounts of foods that provide calcium, like milk and cheese, every day to support a balanced and nutritious diet – have two of the below each day:
2 x 350ml skimmed milk, 250ml semiskimmed milk, 400ml plain unsweetened soya/almond milk with added calcium, 30g full-fat hard cheese or 40g reducedfat hard cheese.*
6
Foods providing fibre and other essential minerals and nutrients are also included in the plan, so you can enjoy one portion of the following each day, too:
2 x 2 slices of wholemeal bread (from a small 400g loaf), a 60g wholemeal roll/pitta, 40g plain porridge oats, 2 wholewheat biscuits, 20 whole/plain almonds or 2 level tbsp chia seeds.*
7 Staying hydrated is important for your overall health. Aim to have between 6 and 8 drinks a day, water, sugar-free drinks, tea and coffee all count. 8 The Slimming World plan is super flexible so you can tailor it to suit your taste, lifestyle, budget and dietary needs. If you have specific requirements, let Slimming World know when you join. It’s all about making the plan work for you and your life!
9
Treat yourself! Enjoy up to two options every day from the list provided.