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The Big Difference

Slimming World's 7-day menu will show you how amazingly generous, filling, and family-friendly Food Optimising 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
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

A satisfying start

Help yourself to a huge slice of refreshing melon while preparing yourself a big breakfast – loads of scrambled eggs, lean broiled Canadian bacon and tomato wedges, big flat 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.

Spaghetti bolognese

Top a mound of cooked spaghetti with rich meaty bolognese, made by frying an onion in low calorie cooking spray (like PAM), adding extra lean ground beef, chopped tomatoes, sliced mushrooms, chopped bell peppers, chopped or grated carrot, celery, crushed garlic, and oregano, seasoning with salt and black pepper and simmering for 10-15 minutes.

Quorn spaghetti bolognese

Snacks: wherever, whenever and however much you like!

Juicy cherries, fat free plain cottage cheese and any chopped crunchy vegetables. Fresh and frozen fruit. Plus 12 fl oz fat free skim or 10 fl oz 1% low fat milk to enjoy however you like

Spaghetti bolognese
  1. Spray a pan with low calorie cooking spray and cook a chopped onion and garlic for 2–3 minutes until just softened. Stir in the ground beef and cook for 2–3 minutes until browned.
  2. Stir in the bell peppers, mushrooms and cook for 1 minute. Add remaining ingredients. Season lightly and bring to a boil. Reduce the heat and simmer for about 15 minutes until reduced and thickened. Check the seasoning.
  3. Meanwhile, cook the spaghetti in a large pan of salted boiling water, as per the packet instructions, until just tender. Drain and divide between 4 serving plates. Top with the Bolognese sauce and sprinkle with grated Parmesan cheese if you like (1½ Syns per level tbsp).

Makes 4 servings.

You'll find more delicious lunch and dinner ideas in our recipe archive.

Day two

Fruity oatmeal

Make a bowl of oatmeal using 1oz rolled oats and milk from your allowance (12 fl oz fat free skim or 10 fl oz 1% low fat). Top with loads of sliced banana and fresh blueberries and enjoy.

Red pepper, spinach and sweet potato fritatta.

Red pepper, spinach, and sweet potato frittata

Serve up a slice of red bell pepper, spinach and sweet potato fritatta (scroll down for recipe) 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.

Speedy Chinese

For a quick, filling alternative to a takeout, rustle up your own Chinese banquet by heating some free low calorie cooking spray in a wok, adding some chopped scallions, red chile, finely chopped ginger, and crushed garlic, fry for a couple of minutes, then throw in peeled shrimp and a pack of mixed stir-fry veg from the grocery store (fresh or frozen are both fine). 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 until the shrimp is piping hot and cooked through, and serve on a mound of boiled egg noodles or rice.

Snacks: wherever, whenever and however much you like!

Munch on sticks of celery, bell pepper, and carrot dipped into 4oz fat free cream cheese. Plus fresh or frozen fruit.

Red pepper, spinach, and sweet potato fritatta
  1. Preheat the oven to 400°F/200°C. Mix a chopped red onion, 2 sliced (and peeled) sweet potatoes, and 1 chopped red bell pepper together and place on a roasting tin lined with baking parchment or sprayed with low calorie cooking spray.
  2. 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 350°/180°C.
  3. In a large bowl, whisk 4 eggs then add the roasted vegetables and 2oz baby spinach and mix together well. Season to taste.
  4. Preheat a 7-8inch diameter non-stick, ovenproof frying pan on the stove top. Once hot, spray the pan with low calorie cooking spray.
  5. Pour in the eggs and roasted vegetables, and then add 2 rounded tbsp fat free plain cottage cheese in small spoonfuls over the top. Let the fritatta set slightly on the burner for 1 minute, transfer to the oven and cook for 20 minutes, until set. Remove from the oven and leave to cool.

Makes 4 servings.

You'll find more delicious lunch and dinner ideas in our recipe archive.

Day three

Tropical Trail Mix Crunch

In a large sundae glass or bowl, defrost a large portion of mixed tropical fruits and layer with fresh strawberries and fat free plain yogurt. Top with 1oz Trail Mix Crunch. Add a teaspoon of granulated 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 spring 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.

Cowboy chili burgers with salsa, fries and ranch salad


Tuck into these awesome Cowboy chili burgers with salsa, fries and ranch salad. Top with 1oz Gruyere cheese to make them into meltingly delicious cheeseburgers. End your meal with a bunch of red or green grapes. Recipe here

Snacks: wherever, whenever and however much you like!

Unlimited fresh or frozen fruit and a ready-to-eat sugar-free Jello dessert

Day four

Fruity ricotta toast

Top 2 small slices of whole wheat toast with 3oz part skim ricotta and pile high with your favorite fresh fruit – apricots, strawberries, blueberries.


Ploughman’s platter

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 6 walnut halves or 4 level tsp pumpkin seeds for added crunch! (6 Syns)

Chile and butternut squash risotto

Scroll down to find the recipe for chile and butternut squash risotto, and serve with a peppery arugula and watercress salad.

Snacks: wherever, whenever and however much you like!

Make up 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 tuck in whenever you’re a bit hungry.

Spicy chile and butternut squash risotto
  1. Bring 30fl oz/1½ pts stock to the boil in a saucepan. Meanwhile, spray a large non-stick frying pan or saucepan with low calorie cooking spray. Add 1 finely chopped red onion, 2 finely chopped cloves of garlic, and 1 deseeded and finely sliced chile, and cook gently for 2-3 minutes, stirring occasionally.
  2. Increase the heat under the frying pan to medium and add 9oz of Arborio or risotto rice to the pan, along with 5oz chopped butternut squash. Stir in a ladleful of the hot stock.
  3. 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.
  4. Add the stock in this way until the squash and rice are creamy and just tender. Season, stir in some parsley and serve.

Makes 4 servings.

Day five

Busy breakfast!

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.

Nice rice

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: wherever, whenever and however much you like!

Unlimited fresh or frozen fruit and a ready-to-eat sugar-free Jello dessert. Plus 12 fl oz fat free skim or 10 fl oz 1% low fat milk to enjoy however you like.

Day six

Fruity filler

Enjoy a big bowl of fresh strawberries, pineapple, and black grapes mixed with a Dannon Light & Fit carb and sugar control (any flavor). Then enjoy broiled, halved beef tomatoes and lean 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 bouillon), then crumble 1½ oz chopped feta on top. Throw in a handful of olives if you like them (1 Syns for 8 olives).

Spicy tacos

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 2 Ortega Wholegrain Corn Taco Shells and serve with 3oz fat free Cheddar cheese, fat free plain yogurt, extra jalapeños, a helping of boiled rice and a large salad.

Snacks: wherever, whenever and however much you like!

Juicy cherries, lean, cooked ham and chicken pieces, fat free plain cottage cheese with chopped crunchy vegetables.

Day seven

Huevos rancheros

Start the day with a spicy breakfast of eggs, scrambled or fried using low calorie cooking spray, on top of a Mission Multi-Grain Flour Tortilla (1.26oz) topped with delicious homemade salsa (see the recipe below).

Mega mushrooms

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 baby spinach 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, shredded cilantro, salt, and black pepper. Scoop back into the potato skins and warm for 5 more minutes then serve with a thick ham steak, salad leaves and a serving of salsa.

Snacks: wherever, whenever and however much you like!

Hot corn on the cob, fresh or frozen fruit, Dannon Light & Fit carb and sugar control (any flavor).

Homemade salsa – gives chili, eggs, salad… and anything else… a kick!

It couldn’t be easier. Mix together the following

  • 4 cups ripe tomatoes, cored and chopped
  • 5 jalapeño peppers, seeded, cored and chopped
  • 2 medium yellow onions, peeled and chopped
  • ½ green bell pepper, cored, seeded and chopped
  • 1 cup canned tomato sauce
  • 1 tsp salt
  • 1 tsp peeled and finely chopped or crushed garlic
  • 2 tbsp chopped fresh cilantro
  • 1½ tbsp red wine vinegar
  • Salsa jalapeño to taste (½ Syn for 2 tbsp)

For maximum health, satisfaction and variety, enjoy even more every day!

Enjoy 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!.

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 of fruit and veg 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.


As a member you'll get:

  • Our tried and tested Food Optimising plan, which allows you to lose weight while never going hungry.
  • Our online support system with sophisticated tools to help you set goals, stay on track and monitor your progress.
  • Our Body Magic program, which helps you make activity part of your everyday life.
  • A world of support, advice and encouragement from our experts and your fellow members to help turn your weight loss dreams into reality.
  • Join with our Gold package and get a special getting started pack plus a free recipe book! (while stocks last)

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