How it works

Pick one breakfast, one lunch and one dinner every day; 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 are ‘free foods’ – such as vegetables, pasta, lean meat, fish, rice, potatoes, fat-free dairy, eggs – which you can enjoy freely to satisfy your appetite with no weighing, counting or measuring. Base meals around these and if you feel hungry between meals, snack on fresh fruit, veg crudités and fat-free natural yoghurt. As well as free foods, fill 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 in this plan, we’ve given specific measurements. Alternatively, you may choose to have 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 slices of wholemeal bread (from a small 400g loaf), or a 60g wholemeal roll.