How it works

✱ Pick one breakfast, one lunch and one dinner every day. repeat meals you enjoy. ✱ Foods printed in bold are ‘Free Food’ which you can enjoy freely to satisfy your appetite with no weighing, counting or measuring. base meals around Free Food, like 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 yogurt. ✱ as well as Free Food, stock your store cupboard with fat-free salad dressings, stock, herbs, passata, oil-free tomato purée, soy sauce and spices, which can be used freely to flavour meals. ✱ to enjoy a fully balanced diet, slimming world encourages you to enjoy measured amounts of foods that are high in calcium, like milk and cheese, and full of fibre, such as wholemeal bread, wholegrain cereals, cereal bars, nuts and crispbreads. enjoy these as part of your meals and, where we’ve included them as such in this plan, we’ve given specific measurements. alternatively, use them in hot drinks, or on their own as a snack. Just stick to one portion of calcium 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. weights for any other cheeses are specified in the plan. ✱ boost fibre intake by enjoying two medium slices of wholemeal bread (from a small 400g loaf), a 60g wholemeal roll or portion of crispbreads. ✱ treat yourself! Feel free to enjoy up to two treats (see the list on the opposite page) on a daily basis.