Enjoy a taste of how Slimming World works with your
free 7-day menu
Sample the simplicity of Food Optimising with this delicious 7-day meal plan – and get ready for a wonderful week-one weight loss!
Food Optimising in 3 easy steps...
Free Food
By filling up on unlimited Free Foods, you’ll naturally reduce your calorie intake for a great weight loss result. Choose from a huge range of foods, including meat alternatives such as plain tofu and Quorn, beans, pulses, fruit, veg, eggs, pasta, potatoes and rice.
Healthy Extras
Your measured daily Healthy Extra options – which include wholemeal bread, nuts, breakfast cereals, milk and cheese – provide a good balance of essential nutrients.
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.
Syns
Nothing is off limits! Foods that are higher in calories and less filling – such as chocolate and alcohol – are counted as Syns and enjoyed in measured amounts to keep your slimming journey on track.
Let’s get you started!
Day 5
Breakfast
Eggs and soldiers
Soft-boil 2 eggs, and toast 2 slices of wholemeal bread from a small 400g loaf (Healthy Extra ‘b’ choice) to make the soldiers for dipping.
Lunch
Dirty rice
Our Cajun-style dish, laced with hot pepper sauce, will add a touch of Southern spice to your lunch break!
Breakfast
Banana-bix start
Enjoy 2 Weetabix (Healthy Extra ‘b’ choice) with sliced banana and milk from your allowance (Healthy Extra ‘a’ choice).
Breakfast
Veggie grill-up
Cook Linda McCartney’s Red Onion & Rosemary Sausages according to the pack instructions and serve with grilled mushrooms, cherry toms, beans and 2 slices of 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, peppers and spring onions – or any other veg you fancy. Serve with a big salad.
Breakfast
Fruit ’n’ nut yogurt
Top fat-free natural Greek yogurt with nectarine slices, pomegranate seeds and 10 crushed pistachio nuts (2 Syns). Have with a latte made using milk from your allowance (Healthy Extra ‘a’ choice).
Lunch
Creamy carrot and coriander soup
Serve up this satisfying soup with a 60g wholemeal roll (Healthy Extra ‘b’ choice). Follow with a satsuma and a pear.
Dinner
Vegetable biryani
Fragrant basmati rice with a medley of vegetables and an aromatic curry sauce – a comforting meal that’s a feast for the senses.
Breakfast
Overnight oats
Start the day with delicious overnight oats (containing Healthy Extra ‘b’ choice oats) that you’ve prepped the night before. So all you need to do in the morning is stir and enjoy.
Lunch
Cauli mac ’n’ cheese
Treat yourself to a satisfying Cauli Mac ’n’ Cheese meal. This dish is part of the Slimming World food range, available at Iceland and The Food Warehouse in the UK, and Dunnes Stores in the Republic of Ireland. Or you can make the recipe yourself at home!
Breakfast
Avocado and egg on toast
Mash ½ avocado (7 Syns) with a little lime juice and black pepper, and fry an egg in low-calorie cooking spray. Spread the avocado over 60g wholemeal toast (Healthy Extra ‘b’ choice), top with the egg and chilli flakes (plus sriracha, if you like: 1 level tbsp is ½ Syn).
Lunch
Jacket potato with baked beans and salad
Fluffy potato, rich, tomatoey beans and fresh green salad – that’s your easy lunch sorted! For even more flavour, top with 30g grated Cheddar (Healthy Extra ‘a’ choice).
Breakfast
Omelette brekkie
Eggs are such a satisfying way to start the day... zhuzh them up with beans, mushrooms and toms for extra morning appeal.
Lunch
Cheese toastie
Gooey melted cheese with a layer of juicy sandwich pickle... that’s your 10-min lunch sorted!
Breakfast
Eggs and soldiers
Soft-boil 2 eggs, and toast 2 slices of wholemeal bread from a small 400g loaf (Healthy Extra ‘b’ choice) to make the soldiers for dipping.
Lunch
Dirty rice
Our Cajun-style dish, laced with hot pepper sauce, will add a touch of Southern spice to your lunch break!
Breakfast
Banana-bix start
Enjoy 2 Weetabix (Healthy Extra ‘b’ choice) with sliced banana and milk from your allowance (Healthy Extra ‘a’ choice).
Breakfast
Veggie grill-up
Cook Linda McCartney’s Red Onion & Rosemary Sausages according to the pack instructions and serve with grilled mushrooms, cherry toms, beans and 2 slices of 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, peppers and spring onions – or any other veg you fancy. Serve with a big salad.
Breakfast
Fruit ’n’ nut yogurt
Top fat-free natural Greek yogurt with nectarine slices, pomegranate seeds and 10 crushed pistachio nuts (2 Syns). Have with a latte made using milk from your allowance (Healthy Extra ‘a’ choice).
Lunch
Creamy carrot and coriander soup
Serve up this satisfying soup with a 60g wholemeal roll (Healthy Extra ‘b’ choice). Follow with a satsuma and a pear.
Dinner
Vegetable biryani
Fragrant basmati rice with a medley of vegetables and an aromatic curry sauce – a comforting meal that’s a feast for the senses.
Breakfast
Overnight oats
Start the day with delicious overnight oats (containing Healthy Extra ‘b’ choice oats) that you’ve prepped the night before. So all you need to do in the morning is stir and enjoy.
Lunch
Cauli mac ’n’ cheese
Treat yourself to a satisfying Cauli Mac ’n’ Cheese meal. This dish is part of the Slimming World food range, available at Iceland and The Food Warehouse in the UK, and Dunnes Stores in the Republic of Ireland. Or you can make the recipe yourself at home!
Breakfast
Avocado and egg on toast
Mash ½ avocado (7 Syns) with a little lime juice and black pepper, and fry an egg in low-calorie cooking spray. Spread the avocado over 60g wholemeal toast (Healthy Extra ‘b’ choice), top with the egg and chilli flakes (plus sriracha, if you like: 1 level tbsp is ½ Syn).
Lunch
Jacket potato with baked beans and salad
Fluffy potato, rich, tomatoey beans and fresh green salad – that’s your easy lunch sorted! For even more flavour, top with 30g grated Cheddar (Healthy Extra ‘a’ choice).
Breakfast
Omelette brekkie
Eggs are such a satisfying way to start the day... zhuzh them up with beans, mushrooms and toms for extra morning appeal.
Lunch
Cheese toastie
Gooey melted cheese with a layer of juicy sandwich pickle... that’s your 10-min lunch sorted!
Breakfast
Eggs and soldiers
Soft-boil 2 eggs, and toast 2 slices of wholemeal bread from a small 400g loaf (Healthy Extra ‘b’ choice) to make the soldiers for dipping.
Lunch
Dirty rice
Our Cajun-style dish, laced with hot pepper sauce, will add a touch of Southern spice to your lunch break!
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