Get a taster of how Slimming World works with our
free 7-day menu
We’ve put together a deliciously diverse 7-day menu that’s bursting with filling Free Food and includes your daily Healthy Extra choices. It’s easy to follow and super for your weight loss.
Free Food
Free Food is what makes Food Optimising so effective and so simple. You can eat it in unlimited quantities (no weighing or measuring needed!) to satisfy your appetite. Filling up on Free Food – which includes lean meat, fruit, veg, fish, eggs, pasta, potatoes and rice – means you’ll be naturally reducing your calorie intake and losing weight.
Healthy Extras
Healthy Extras are designed to give your body the vital vitamins, minerals and fibre you need. Choices include wholemeal bread and breakfast cereals for fibre, and milk and cheese for calcium. When you’re Food Optimising you’ll choose two measured Healthy Extra ‘a’ options (for calcium) and one measured Healthy Extra ‘b’ choice (for fibre) each day. We’ve added a Healthy Extra 'a' and 'b' choice each day (feel free to enjoy your second Healthy Extra 'a' choice however you choose).
Syns
All food that isn’t Free has a Syn value, and you choose how you’ll spend your Syns allowance (usually up to 15 Syns) each day. It could be a glass of wine or beer, a dollop of mayonnaise on a sandwich, or something sweet for dessert.
Let’s get you started!
Day 1
Breakfast
Banana on toast
Toast 2 slices wholemeal bread from a small 400g loaf (Healthy Extra ‘b’ choice) and top with sliced banana and 1 level tsp runny honey (1 Syn).
Lunch
Boiled eggs with cumin salt
Make our boiled eggs with cumin salt recipe, then add pickled onions, carrot and celery sticks, cherry tomatoes, cucumber, lettuce and 30g Cheddar (Healthy Extra ‘a’ choice).
Go to recipeDinner
Creamy mushroom pappardelle
Creamy mushroom pasta – serve with a salad of lettuce leaves, cucumber, tomatoes and fat-free vinaigrette dressing.
Go to recipeBreakfast
Banana-bix start
Enjoy 2 Weetabix (Healthy Extra ‘b’ choice) with sliced banana and milk from your allowance (Healthy Extra ‘a’ choice).
Lunch
Veggie couscous bowl
Make up plain dried couscous with vegetable stock according to the pack instructions (no butter or oil). Stir in diced cucumber and celery, chopped peppers, halved cherry tomatoes and a squeeze of lemon juice.
Dinner
Chunky bean burgers with Cajun wedges
Super-filling patties packed with haricot and kidney beans, served with spicy spuds. Enjoy with your favourite salad.
Go to recipeBreakfast
Veggie grill-up
Cook Linda McCartney Red Onion & Rosemary Sausages according to pack instructions and serve with grilled flat mushrooms, cherry tomatoes, baked beans and 2 slices wholemeal toast from a small 400g loaf (Healthy Extra ‘b’ choice).
Lunch
Cheese omelette
Fill a 2- or 3-egg omelette with 30g grated Cheddar (Healthy Extra ‘a’ choice), mushrooms, pepper and spring onions. Serve with a big salad.
Dinner
Vegetable jambalaya
This spicy rice dish uses Quorn instead of chorizo. Enjoy with your favourite green veg.
Go to recipeBreakfast
Fruit ’n’ nut yogurt bowl
Top fat-free natural yogurt with slices of nectarine, pomegranate seeds and 5 crushed pistachio nuts (1 Syn). Enjoy with a latte coffee made using milk from your allowance (Healthy Extra ‘a’ choice).
Lunch
Carrot and coriander soup
Serve up this hearty soup with a 60g wholemeal roll (Healthy Extra ‘b’ choice). Follow with a satsuma and a pear.
Go to recipeDinner
Vegetable biryani
Fragrant basmati rice with a medley of colourful vegetables in an aromatic curry sauce.
Go to recipeBreakfast
Overnight oats
Start the day with this easy oat dish (Healthy Extra ‘b’ choice), prepped the night before.
Go to recipeLunch
Pasta salad
Mix cooked and cooled pasta with 50g torn mozzarella (Healthy Extra ‘a’ choice), chopped peppers, spring onions, tomatoes and cucumber. Stir through 1 level tbsp extra-light mayo (1 Syn). Follow with a bowl of mixed berries topped with fat-free natural fromage frais.
Dinner
Veggie chilli with herby rice
Packed with veggies and smoky chipotle spices, this is one flavourful chilli.
Go to recipeBreakfast
Mushrooms on toast
Fry sliced mushrooms in low-calorie cooking spray and serve with wilted spinach on 2 slices wholemeal toast from a small 400g loaf (Healthy Extra ‘b’ choice).
Lunch
Jacket & beans
Microwave a pricked baking potato until soft. Top with baked beans and 30g grated Cheddar (Healthy Extra ‘a’ choice). Serve with coleslaw made from shredded cabbage, grated carrot and finely chopped apple mixed with 3 tbsp fat-free natural fromage frais and 1 level tbsp extra-light mayonnaise (1 Syn).
Dinner
Broccoli and ricotta cannelloni
Rolls of pasta filled with a mouth-watering ricotta mixture and baked with a creamy topping.
Go to recipeBreakfast
Egg & soldiers
Soft-boil 2 eggs and toast 2 slices wholemeal bread from a small 400g loaf (Healthy Extra ‘b’ choice) to make the soldiers for dipping.
Lunch
Stuffed jumbo mushrooms
Jumbo mushrooms filled with butternut squash, leek, spinach and tomatoes and baked with a cheesy topping.
Go to recipeDinner
Lentil shepherd`s pie
Tuck into this warming family favourite – using lentils as an ingredient makes it extra filling and comforting.
Go to recipeBreakfast
Banana on toast
Toast 2 slices wholemeal bread from a small 400g loaf (Healthy Extra ‘b’ choice) and top with sliced banana and 1 level tsp runny honey (1 Syn).
Lunch
Boiled eggs with cumin salt
Make our boiled eggs with cumin salt recipe, then add pickled onions, carrot and celery sticks, cherry tomatoes, cucumber, lettuce and 30g Cheddar (Healthy Extra ‘a’ choice).
Go to recipeDinner
Creamy mushroom pappardelle
Creamy mushroom pasta – serve with a salad of lettuce leaves, cucumber, tomatoes and fat-free vinaigrette dressing.
Go to recipeBreakfast
Banana-bix start
Enjoy 2 Weetabix (Healthy Extra ‘b’ choice) with sliced banana and milk from your allowance (Healthy Extra ‘a’ choice).
Lunch
Veggie couscous bowl
Make up plain dried couscous with vegetable stock according to the pack instructions (no butter or oil). Stir in diced cucumber and celery, chopped peppers, halved cherry tomatoes and a squeeze of lemon juice.
Dinner
Chunky bean burgers with Cajun wedges
Super-filling patties packed with haricot and kidney beans, served with spicy spuds. Enjoy with your favourite salad.
Go to recipeBreakfast
Veggie grill-up
Cook Linda McCartney Red Onion & Rosemary Sausages according to pack instructions and serve with grilled flat mushrooms, cherry tomatoes, baked beans and 2 slices wholemeal toast from a small 400g loaf (Healthy Extra ‘b’ choice).
Lunch
Cheese omelette
Fill a 2- or 3-egg omelette with 30g grated Cheddar (Healthy Extra ‘a’ choice), mushrooms, pepper and spring onions. Serve with a big salad.
Dinner
Vegetable jambalaya
This spicy rice dish uses Quorn instead of chorizo. Enjoy with your favourite green veg.
Go to recipeBreakfast
Fruit ’n’ nut yogurt bowl
Top fat-free natural yogurt with slices of nectarine, pomegranate seeds and 5 crushed pistachio nuts (1 Syn). Enjoy with a latte coffee made using milk from your allowance (Healthy Extra ‘a’ choice).
Lunch
Carrot and coriander soup
Serve up this hearty soup with a 60g wholemeal roll (Healthy Extra ‘b’ choice). Follow with a satsuma and a pear.
Go to recipeDinner
Vegetable biryani
Fragrant basmati rice with a medley of colourful vegetables in an aromatic curry sauce.
Go to recipeBreakfast
Overnight oats
Start the day with this easy oat dish (Healthy Extra ‘b’ choice), prepped the night before.
Go to recipeLunch
Pasta salad
Mix cooked and cooled pasta with 50g torn mozzarella (Healthy Extra ‘a’ choice), chopped peppers, spring onions, tomatoes and cucumber. Stir through 1 level tbsp extra-light mayo (1 Syn). Follow with a bowl of mixed berries topped with fat-free natural fromage frais.
Dinner
Veggie chilli with herby rice
Packed with veggies and smoky chipotle spices, this is one flavourful chilli.
Go to recipeBreakfast
Mushrooms on toast
Fry sliced mushrooms in low-calorie cooking spray and serve with wilted spinach on 2 slices wholemeal toast from a small 400g loaf (Healthy Extra ‘b’ choice).
Lunch
Jacket & beans
Microwave a pricked baking potato until soft. Top with baked beans and 30g grated Cheddar (Healthy Extra ‘a’ choice). Serve with coleslaw made from shredded cabbage, grated carrot and finely chopped apple mixed with 3 tbsp fat-free natural fromage frais and 1 level tbsp extra-light mayonnaise (1 Syn).
Dinner
Broccoli and ricotta cannelloni
Rolls of pasta filled with a mouth-watering ricotta mixture and baked with a creamy topping.
Go to recipeBreakfast
Egg & soldiers
Soft-boil 2 eggs and toast 2 slices wholemeal bread from a small 400g loaf (Healthy Extra ‘b’ choice) to make the soldiers for dipping.
Lunch
Stuffed jumbo mushrooms
Jumbo mushrooms filled with butternut squash, leek, spinach and tomatoes and baked with a cheesy topping.
Go to recipeDinner
Lentil shepherd`s pie
Tuck into this warming family favourite – using lentils as an ingredient makes it extra filling and comforting.
Go to recipeBreakfast
Banana on toast
Toast 2 slices wholemeal bread from a small 400g loaf (Healthy Extra ‘b’ choice) and top with sliced banana and 1 level tsp runny honey (1 Syn).
Lunch
Boiled eggs with cumin salt
Make our boiled eggs with cumin salt recipe, then add pickled onions, carrot and celery sticks, cherry tomatoes, cucumber, lettuce and 30g Cheddar (Healthy Extra ‘a’ choice).
Go to recipeDinner
Creamy mushroom pappardelle
Creamy mushroom pasta – serve with a salad of lettuce leaves, cucumber, tomatoes and fat-free vinaigrette dressing.
Go to recipeAnytime
snacks
Roll up chunks of melon in slices of Quorn Vegetarian Wafer Thin Ham.
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