How it works:
1 Follow the menu on the next four pages – it’s Extra Easy! You can start on any day you choose, swap days around if there’s a meal you really fancy or repeat days if there’s something you particularly enjoy! You’ll find more ideas at www.slimmingworld.co.uk or when you join your local Slimming World group or sign up to Slimming World Online. 2 Foods printed 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, and Quorn, fish, pasta, rice, potatoes, eggs, pulses, fat-free dairy, fruit, vegetables and more. If you feel hungry between meals, snack on these foods. For the very best weight loss, reach for fresh fruit or vegetables first. 3 As well as Free Food, stock your store cupboard with fat-free dressings, herbs, low-calorie cooking spray, oil-free tomato purée, seasoning, soy sauce, spices and stock cubes, which can be used freely to flavour meals. 4 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, other 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 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. Where you’re enjoying them separately in this plan:
■ Choose 350ml skimmed milk, 250ml semi-skimmed milk or 400ml plain and unsweetened soya milk with added calcium, or you can opt for 30g full-fat hard cheese or 40g reduced-fat hard cheese. Other varieties are available. You’ll learn more when you join.
■ 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, highfibre white or multi-seed, gluten-free bread/roll. 5 Treat yourself. Enjoy up to two treats from the list provided every day.