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Plan a healthy meal with Food Optimizing

Our most successful members tell us that planning is one of the keys to their success. Knowing how to plan a healthy meal – that incorporates a few simple ways to the way they shop, cook and eat – has helped them and their families eat well and enjoy many other benefits too.

How do I plan a healthy meal?

With Slimming World’s Food Optimizing plan, there are hundreds of basic, everyday foods – foods that you can pick up at your local grocery store – that you can eat without weighing, measuring or counting. We call them Free Foods, and when you’re looking to plan a healthy meal, they make the very best starting point. You’ll probably have some of these in your fridge, freezer or store cupboard already: vegetables, eggs, lean meat and poultry, fish and other seafood, potatoes, rice, pasta and lentils.

Add extra flavor with seasoning, herbs, spices and other flavorings like soy sauce, Thai fish sauce or tomato paste.

And if you can’t possibly enjoy a spaghetti Bolognese or carbonara without a sprinkling of cheese, go ahead – nothing’s banned with Food Optimizing!

How do I cook a healthy meal?

Once you’ve planned your meal – or if you’re adapting a recipe from a favorite cookbook – there are some handy tips to cooking your meal without adding extra sugar or fats… which are both really easy ways of turning your healthy meal into a less healthy one:

  • By swapping olive or vegetable oil for low calorie cooking spray, like PAM
  • Using sweeteners – like Splenda – instead of sugar, honey or syrup
  • Swapping full fat or whole dairy products for fat free options – including milk, cheese and yogurts

How do I eat a healthy meal?

It’s a great question… sometimes it’s those little extras that can switch a healthy meal into a surprisingly unhealthy one. Here are a few tips from members that have helped them make their mealtimes healthier for everyone.

“We used to have the bread-basket and butter on the table when we ate dinner. Now I cook extra vegetables and baked potatoes to make sure we enjoy loads of filling Free Food and we don’t need to fill up on buttery bread rolls.”

“I eat out at least a couple of times a week, and there’s usually a grilled steak, baked potato and broccoli or other vegetables on the menu – all delicious Free Food. I ask for my sauce on the side so I decide how much to add, and ignore the bucket of peanuts or tortilla chips… because once I start, it’s difficult to stop!”

You’ll discover loads of other handy hints, tips and recipes on Slimming World Online, along with breakfast, lunch and dinner ideas to help you plan a healthy meal every day, and enjoy a healthier, fitter, slimmer lifestyle with your family.

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What you get with
online membership

  • A Body Magic booklet bursting with activity inspiration (Gold membership only)
  • Printable and interactive FIT logs to help you plan and log your activity progress
  • Fun, interactive activity challenges
  • Awards and congratulations for every activity goal achieved
  • Dozens of features to inspire and motivate you

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