Slimming World's 7-day menu will show you how amazingly generous, filling, and family-friendly Food Optimizing is, and 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 whole-wheat bread, cereals, and milk for extra fiber 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!
...a menu each day - they include filling favorites and lunch ideas that everyone
...those foods in bold – no weighing, no measuring, no counting, no kidding!
which of the following menus would you like to try?
A satisfying start
Help yourself to a huge slice of refreshing melon while preparing a big breakfast—loads of scrambled eggs, broiled Canadian bacon and tomato wedges, mushrooms fried in low-calorie cooking spray and 2oz whole wheat bread.
Cheese and ham potato salad
Serve up a generous helping of cheese and ham potato salad, made by mixing cooked baby potatoes, chopped chives, chopped scallions, 3oz fat-free Cheddar cheese, shredded, cubed lean ham, and fat-free plain yogurt. Pile lettuce, sliced tomato, pickles, and cucumber onto the plate for variety and crunch.
Snacks: Juicy cherries, fat-free plain cottage cheese and any chopped crunchy vegetables. Fresh and frozen fruit. Plus 1½ cups fat-free skim or 1¼ cups low fat milk to enjoy however you like
Make a bowl of oatmeal using ¼ cup instant oatmeal and milk from your allowance (1½ cups fat-free skim or 1¼ cups 1% low fat). Top with loads of sliced banana and fresh blueberries and enjoy.
Red pepper, spinach, and sweet potato frittata
Serve up a slice of red bell pepper, spinach and sweet potato fritatta with a generous salad, made with lettuce, sliced tomato, scallions, red onion, and cucumber drizzled with balsamic vinegar or fat-free vinaigrette for variety and crunch.
For a quick, filling alternative to a takeout, rustle up your own Chinese banquet by heating some low-calorie cooking spray in a wok and adding some chopped scallions, red chile, grated ginger, and crushed garlic Fry for a couple of minutes, then throw in peeled shrimp and a bag of mixed stir-fry veggies (fresh or frozen are both fine). If you’re feeling adventurous, add other Asian delights like water chestnuts or lychees! Add lots of soy sauce to taste, cook for 3 or 4 minutes until the shrimp is piping hot and cooked through, and serve on a mound of boiled egg noodles or rice.
Snacks: Munch on sticks of celery, bell pepper, and carrot dipped into 4oz fat-free cream cheese. Plus fresh or frozen fruit.
In a big sundae glass or bowl, defrost a large portion of mixed tropical fruits and layer with fresh strawberries and fat-free plain yogurt. Top with ¾ cup Fiber One Honey Clusters. Add a teaspoon of sweetener to the yogurt if you prefer a sweeter start to the day.
Tuna and pasta salad
In a to-go container, mix together a large portion of cooked pasta shapes with canned tuna (in brine or water, drained), diced cucumber, grated carrot, corn, and a generous dollop of fat-free plain yogurt mixed with a level tablespoon of fat-free mayonnaise (½ Syn). Enjoy with 3oz fat-free Cheddar, diced and mixed in.
Snacks: Unlimited fresh or frozen fruit and a ready-to-eat sugar-free Jello dessert
Fruity ricotta toast
Top 2oz whole wheat toast with 3oz part skim ricotta and pile high with your favorite fresh fruit—apricots, strawberries, blueberries.
Pile your plate with lettuce, tomato, cucumber, and pickles, and add hard-boiled egg, cooked lean chicken breast or chicken legs (with the skin removed), chopped apple, and 3oz fat-free Cheddar cheese. For added tang, include a Waldorf salad, made by chopping celery, green apple and mixing with fat-free plain yogurt. Throw in 5 walnut halves or 2 level tablespoons of pumpkin seeds for added crunch! (6 Syns)
Snacks: Make a big tub of couscous soaked in stock and a squeeze of lemon juice for added flavor. Add fresh herbs, finely chopped scallions, chopped bell peppers, lean ham, and chopped tomatoes and enjoy.
Grab a Kellogg’s Nutri-Grain Cereal Bar plus a banana as a quick breakfast on the go. Throw a selection of fresh fruit and a couple of fat-free fruit yogurts in your bag for a mid-morning snack.
Cook up a packet of Rice A Roni (any variety) or Pasta Roni (chicken flavor) using water and without butter/oil. Serve on a pile of iceberg lettuce leaves with slices of bell pepper, shredded carrot and cherry tomatoes, and topped with 1oz shredded Monterey Jack cheese
Pork and sweet potato
Make a family size meal of lean pork steaks served with sweet potatoes (boiled then whipped with a spoonful of fat-free plain yogurt and lots of seasoning), and Mediterranean vegetables—bell peppers, zucchinis, eggplant, red onion—sprayed with low-calorie cooking spray and roasted in the oven while your steaks cook.
Snacks: Unlimited fresh or frozen fruit and a ready-to-eat sugar-free Jello dessert. Plus 1½ cups fat-free skim or 1¼ cups 1% low fat milk to enjoy however you like.
Enjoy a big bowl of fresh strawberries, pineapple, and black grapes mixed with a fat-free yogurt (any flavor). Then enjoy broiled, halved beef tomatoes and Canadian bacon.
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 lots of canned corn and couscous (made with stock), then crumble 1½ oz chopped feta on top. Throw in a handful of olives if you like them (1½ Syns for 8 olives).
Char-grill or fry (using low-calorie cooking spray) strips of beef, chicken or shrimp (or all three!) with bell peppers, jalapeño peppers and onion until cooked through and the vegetables are tender. Add cayenne pepper, chile flakes and garlic to taste. Stuff into 1 Mission Multigrain Fajita Flour Tortilla (36g) and serve with 3oz fat-free Cheddar cheese, fat-free plain yogurt, extra jalapeños, a helping of boiled rice and a large salad.
Snacks: Juicy cherries, lean, cooked ham and chicken pieces, fat-free plain cottage cheese with chopped crunchy vegetables.
Start the day with a spicy breakfast of eggs, scrambled or fried using low calorie cooking spray, on top of 1 Mission Multigrain Fajita Flour Tortilla (36g) topped with delicious homemade salsa.
Broil a large Portobello mushroom (or two) until cooked through. Top with 4oz fat-free cream cheese mixed with chopped bell peppers and scallions, then broil until golden brown. Serve on a salad of spinach leaves leaves with cherry tomatoes.
Baked potato and Jack!
Cook a large baked potato in the oven or microwave, then scoop out the center and mix with fat-free plain yogurt, 1oz shredded Monterey Jack, chopped cilantro, salt, and black pepper. Scoop back into the potato skins and warm for 5 more minutes then serve with a thick ham steak, a large salad and a serving of salsa.
Snacks: Hot corn on the cob, fresh or frozen fruit, Dannon Light & Fit carb and sugar control (any flavor).
For maximum health, satisfaction and variety, enjoy even more every day!
Enjoy up to 10 Syns every day. Some meals have built-in suggestions, but feel free to substitute your favorites - whether that's a drink, something sweet or a “saucy” addition to your dinner!.
- 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 diet or ”zero“ drinks, fat-free vinaigrette/French salad dressings and all herbs and spices can be used freely.
- Eat as much fruit and veggies as you like—They're filling and 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.