HOW IT WORKS

1 Pick one breakfast, one lunch and one dinner from our selection every day. Feel free to repeat meals you enjoy. You’ll find more ideas at slimmingworld.co.uk, slimmingworld.ie or at your local Slimming World group.

2 Foods printed in bold in the recipes are ‘Free Food’, which you can enjoy freely to satisfy your appetite with no weighing, counting or measuring. Base meals around Free Food, such as 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 yoghurt.

3 As well as Free Food, fill your store cupboard with fat-free salad dressings, spices, stock, herbs, passata, oil-free tomato purée and soy sauce, which can be used freely to flavour meals.

4 To make sure that you’re enjoying a fully balanced diet, Slimming World encourages you to eat 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 included as part of your meals and where we’ve added them 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. Just remember to stick to only 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 medium slices of wholemeal bread (from a small 400g loaf) or a 60g wholemeal roll.

5 Treat yourself. Enjoy up to two goodies every day from the list provided on page 45.