Slimming World's 7-day menu will show you how vitally important Free Foods are to your weight loss.
They provide you with hundreds of delicious, satisfying meals and snacks to ensure you’ll lose weight beautifully without ever having to go hungry. And together with Healthy Extras – portions of food including wholemeal bread, cereals and milk for extra fibre and calcium – they ensure you have a healthy, balanced diet you can enjoy for life.
We've put together a deliciously diverse 7-day menu that's just bursting with basic Free Food (shown in bold) and includes your Healthy Extra choices (shown in italics) each day – super for your weight loss and simple to follow.
Get started with these quick guidelines - happy eating!
choose...
...a menu each day - they include filling favourites and packed lunch ideas the whole family
will enjoy!
eat freely...
...those foods in bold - no weighing, no measuring, no counting, no kidding!
which of the following menus would you like to try?
Day one
Full English:
Help yourself to a huge bowl of refreshing orange and grapefruit segments whilst preparing yourself a breakfast for a king – Best ever Quorn sausages (1 Syn each), a mountain of scrambled eggs, grilled tomato wedges, big flat mushrooms fried in one calorie cooking spray or button mushrooms poached in tinned tomatoes and 1 slice wholemeal toast from a thick-cut 800g loaf to soak it all up with
Cheesy jacket with beans and coleslaw:
Split a large baked potato (or two!), fill with 40g reduced-fat cheddar and spoon oodles of baked beans in tomato sauce over the top. Make up a delicious side of coleslaw by mixing shredded white cabbage, carrot, celery and slivers of red onion with fat free natural fromage frais and mustard powder. Enjoy fresh fruit for dessert, topped with a generous dollop of fat free natural yogurt.
Spaghetti bolognese:
Top a mound of cooked spaghetti with lashings of rich Quorn bolognese, made by frying an onion in Fry Light, adding Quorn mince, chopped tomatoes, tomato puree, chopped or grated carrot, celery, crushed garlic and dried oregano, seasoning with salt and black pepper and simmering for 10-15 minutes.
Snacks: wherever, whenever and however much you like!
Banana, raspberries, any fat free sugar free yogurt
Day two
Fruity porridge:
Make a bowl of porridge using 35g porridge oats and milk from your allowance (250ml semi-skimmed or 350ml skimmed). Top with loads of sliced banana and fresh chopped apricots and tuck in.
Red pepper, spinach and sweet potato tortilla:
Serve up a slice of red pepper, spinach and sweet potato tortilla (scroll down for recipe) with a generous helping of potato salad, made by mixing cooked new potatoes, chopped chives, chopped spring onion and fat free natural fromage frais. Pile lettuce, sliced tomato and cucumber onto the plate for variety and crunch.
Quorn cottage pie:
Enjoy lashings of Quorn cottage pie (scroll down for recipe) with leeks, carrots and green beans. For pud, enjoy a bowl of fat free natural yogurt drizzled with runny honey (1 Syn per level teaspoon) and dotted with fresh raspberries.
Snacks: wherever, whenever and however much you like!
Juicy cherries, rice salad made by mixing cooked brown rice with low fat/virtually fat-free natural cottage cheese and any chopped crunchy Superfree veg.
Red pepper, spinach and sweet potato tortilla
- Preheat the oven to 200ºC/Gas 6. Mix a chopped red onion, 2 sliced (and peeled) sweet potatoes and 1 chopped red pepper together and place on a roasting tin lined with baking parchment.
- Roast the vegetables for 20-25 minutes, until they’re tender. Five minutes before the end of cooking time, add 1 tsp dried rosemary and a crushed garlic clove and mix well. Remove the vegetables from the oven and reduce the temperature to 180ºC/Gas 4.
- In a large bowl, whisk 4 eggs then add the roasted vegetables and 60g baby spinach and mix together well. Season to taste.
- Preheat an 18cm-20cm/7-8inch diameter non-stick, ovenproof frying pan on the hob. Once hot, spray the pan with low calorie cooking spray.
- Pour in the eggs and roasted vegetables and then dollop 2 rounded tbsp quark in small spoonfuls over the top. Let the tortilla set slightly on the hob for 1 minute, transfer to the oven and cook for 20 minutes, until set. Remove from the oven and leave to cool.
Quorn cottage pie
- Spray a non-stick saucepan with Fry Light and fry 2 chopped onions, 4 chopped carrots and some chopped mushrooms and cook for 5-6 minutes until they start to soften.
- Add a pack of Quorn mince, 2 tablespoons of Worcester sauce (optional), 2 level tablespoons of tomato purée and half a tin of chopped tomatoes and half a tin of baked beans, bring to the boil, cover and simmer for 10 minutes, stirring occasionally.
- While the Quorn is simmering, boil some peeled potatoes until tender, then mash them with some fat free natural yogurt, salt, pepper and a sprinkling of mustard powder.
- Pour the Quorn mixture into an ovenproof dish, spread the mash on top and bake at 200°C for 30 minutes.
Makes 4 servings.
Day three
Tropical muesli crunch:
In a large sundae glass or bowl, defrost a large portion of mixed tropical fruits and layer with fresh strawberries and fat free natural yogurt. Top with 35g Jordans Natural no added sugar Muesli. Add a teaspoon of granulated sweetener to the yogurt to taste, if preferred.
Mixed bean and pasta salad:
In a sandwich box, mix together a large portion of cooked pasta shapes with some tinned mixed beans (in brine or spring water), diced cucumber, grated carrot, sweetcorn and a generous dollop of fat free natural fromage frais and a level tablespoon of extra light mayonnaise (1 Syn). Enjoy with 2 Mini Babybel cheeses, diced and mixed in.
Eggs, chips (yes, chips!) and mushy peas:
Make up a big batch of Free Slimming World chips (scroll down for recipe) and smother them in lovely mushy peas, then dip into the yummy, runny yolks of eggs fried in Fry Light. Finish off with a bunch of red or white grapes.
Snacks: wherever, whenever and however much you like!
Make your own chilled lemon soufflé (scroll down for recipe), or snack on sticks of celery and carrot with tzatziki dip (made from fat free natural yogurt mixed with finely-chopped mint, cucumber and spring onion).
Free Slimming World chips
- Preheat the oven to 240°C/Gas 9.
- Cut piles of peeled potatoes into chunky chips, boil for 5 minutes and then drain and leave to dry for 10 minutes.
- Return to the pan, put a lid on and shake to ‘rough up’ the edges of the chips (this will give them a lovely crunchy texture once cooked!).
- Place on a baking tray, spray with one calorie cooking spray and bake in the hot oven for 25 minutes, turning occasionally until golden.
Chilled lemon souffle
- Soak 1 sachet of gelatine* in the juice of 3 lemons. Meanwhile, take a 15cm/6" soufflé dish and wrap some foil or baking parchment around the outside of the dish to stand 5-7½cm/2-3" above the top of the dish. Tie in place with string.
- Beat 6 egg yolks, then add 6 level tbsp artificial sweetener and grated lemon rind from the 3 lemons. Put the gelatine and lemon juice in a small saucepan and heat gently until dissolved. Stir into the egg yolks, then fold in 283g/10oz fat free natural fromage frais.
- Beat 6 egg whites until stiff and then fold into the lemon mixture using a metal spoon. Pour into the prepared soufflé dish and chill in the refrigerator until set.
*can be substituted for Agar Agar
Makes 4 servings.
Day four
Sausage and tomato frittata:
Grill some best ever Quorn sausages (1 Syn each), then chop them into chunky pieces and set aside. Next, quickly fry some red onion in a non-stick pan sprayed with Fry Light, add some halved cherry tomatoes, the chopped sausage and cover in well-seasoned beaten egg. Turn the heat right down and place a baking tray over the frying pan. When the top’s firm, sprinkle with 30g Red Leicester cheese and tuck in! Finish with a bowl of refreshing orange segments.
Soup n’ salad:
Start with a bed of crisp iceberg lettuce leaves topped with sliced beetroot, tomato wedges and crunchy coleslaw (see Day One Lunch for recipe). Then crack open a 208g serving of Baxters Healthy Puy Lentil and Tomato Soup, heat through and enjoy.
Chilli and butternut squash risotto:
Scroll down to find the recipe for chilli and butternut squash risotto and serve with a peppery rocket and watercress salad.
Snacks: wherever, whenever and however much you like!
Roll chunks of fresh pineapple and fat free natural cottage cheese in slices of Quorn Style Slices and eat freely all day long! Plus there’s always the leftovers of your butternut squash risotto!
Spicy chilli and butternut squash risotto
- Bring 852ml/1½ pts stock made with Vecon to the boil in a saucepan. Meanwhile, spray a large non-stick frying pan or saucepan with Fry Light. Add 1 finely chopped red onion, 2 finely chopped cloves of garlic and 1 deseeded and finely sliced chilli, and cook gently for 2-3 minutes, stirring occasionally.
- Increase the heat under the frying pan to medium and add 255g/9oz of Arborio or risotto rice to the pan, along with 140g/5oz chopped butternut squash. Stir in a ladleful of the hot stock.
- Wait until the stock has been absorbed, then continue to add a ladleful of boiling stock at a time, as soon as each addition of liquid has been absorbed. Stir constantly to prevent it from sticking.
- Add the stock in this way until the squash and rice are creamy and al dente (tender, but retaining a bite). Season, stir in some parsley and serve.
Makes 4 servings.
Day five
Busy breakfast!
Grab 2 Alpen Light Cereal bars (any flavour) to keep yourself going on the run, then top up your tummy mid-morning with bananas broken up and mixed into any fat free sugar free yougurt, followed by unlimited fruit.
Ploughman’s platter:
Pile your plate with lettuce, tomato, cucumber and pickled onions, and add hard-boiled egg, chopped apple and a 40g hunk of reduced-fat Cheddar cheese. For added tang, include a Waldorf salad, made by chopping celery, Granny Smith apple and mixing with fat free natural fromage frais.
Speedy Chinese
For a quick, filling alternative to your Friday night takeaway, rustle up your own Chinese delights by heating some Fry Light in a wok, adding some chopped spring onions, red chilli, finely chopped ginger and crushed garlic, fry for a couple of minutes, then throw in a pack of mixed stir-fry veg from the supermarket. If you’re feeling adventurous, add other oriental delights like water chestnuts or lychees! Add lots of Soy sauce to taste, cook for 3 or 4 minutes and serve on a mound of boiled egg noodles.
Snacks: wherever, whenever and however much you like!
Make up a big sandwich box of couscous soaked in vegetable stock and a squeeze of lemon juice for added flavour. Add fresh herbs, finely chopped spring onion, chopped peppers and chopped tomatoes and tuck in whenever you’re a bit peckish.
Day six
Fruity filler:
Munch on a big bowl of fresh strawberries, pineapple and grapes mixed with unlimited fat free sugar free yogurt and topped with 35g of crumbled Nestlé Shredded Wheat Bitesize.
Greek couscous salad:
In a big bowl, mix together loads of sliced tomatoes, red onion and cucumber and drizzle with fat free vinaigrette. Mix in lashings of tinned sweetcorn and couscous (made with vegetable stock), then crumble 45g chopped feta on top.
Sausages and spicy sweet potatoes wedges
A real weekend treat! Dish up some best ever Quorn sausages (1 Syn each) with lots of spicy sweet potato wedges (scroll down for recipe). Serve with peas, grilled tomatoes and grilled flat mushrooms.
Snacks: wherever, whenever and however much you like!
If you’re at home, rustle up a portion of Slimming World chips (see recipe below day one) or ring the changes by using the same method to bake sweet potatoes and parsnips. Out and about? Then go for a hot jacket with beans, a corn on the cob or take some fruit in your bag.
Spicy sweet potato wedges
- Peel some sweet potatoes, chop into wedges and place in a saucepan of salted water.
- Bring to the boil and simmer for 8-10 minutes until just tender.
- Meanwhile, in a pestle and mortar, crush ½ teaspoon each of coriander seeds and cardamom seeds (discard the green outer husks), together with ½ teaspoon of chilli powder.
- Drain the sweet potato wedges, spray with one calorie cooking spray and sprinkle over the spices. Place on a pre-heated ridged grill pan, spray again with one calorie cooking spray and grill for 2-3 minutes on each side.
Day seven
Boiled eggs ’n’ soldiers
Take 2 slices of bread from a 400g wholemeal loaf, toast and cut into strips. Dunk into perfectly-boiled eggs (bring a pan of water to the boil, add your eggs and time them for exactly 4½ minutes) and wash down with a 140ml glass of freshly-squeezed orange juice (2½ Syns).
Creamy pasta bake:
Fry red onion, garlic and mushroom in Fry Light, add passata with basil, heat through and melt in 6 Extra Light Laughing Cow Triangles. Stir into lots of cooked pasta and bake in the oven at 190°C/Gas 5 for 20 minutes.
Thick carrot and coriander soup
Roughly chop 9 carrots and 1 large onion and place them in a large saucepan with ½ tsp of garlic salt, 1 tsp of ground coriander, 85g/3oz of yellow split peas, the same quantity of pearl barley and 1¼ litres/2 pints of stock made with Vecon. Bring to the boil and simmer for 1 ½ hours, adding more water if necessary. Whizz in a food processor or with a hand blender and serve with a swirl of fat free natural yogurt and fresh coriander leaves if you fancy. Follow with a jacket spud with baked beans.
Snacks: wherever, whenever and however much you like!
Buy moulds and make your own ice lollies from strong sugar-free squash, or try mixing partially-defrosted mixed summer fruits to fat free natural fromage frais with a little artificial sweetener for a Free alternative to ice cream. For a warming winter pud, chop bananas into a bowl and pour over any fat free sugar free yogurt that’s been very gently heated in the microwave.
For maximum health, satisfaction and variety, enjoy even more every day!
Tuck into 5-15 Syns every day. Some meals have built-in suggestions, but feel free to substitute your favourites - whether that's a tipple, something sweet or a 'saucy' addition to your dinner! (Slimming World members have free access to Syns Online as part of our FREE LifelineOnline members website).
Handy hints
- Trim all visible fat off meat and remove all skin from poultry.
- Cook your food in any way as long as no fat or oil is added.
- Vegetables can be fresh, canned or frozen.
- Black tea/coffee and low-cal drinks, fat-free vinaigrette/French salad dressings and all herbs and spices can be used freely.
- Eat at least five portions each day - it shouldn't be hard, fresh and frozen fruit is Free!
- Healthy Extra choices have been built into the menus. Where you see a weight, portion size or measurement you will be eating a Healthy Extra.