Help yourself to a huge bowl of refreshing orange and grapefruit segments, then enjoy a breakfast for a king – best ever Quorn sausages (1 Syn each), and/or lean grilled bacon, a mountain of scrambled eggs, grilled tomato wedges, big flat mushrooms fried in low calorie oil spray (less than one calorie per spray) or button mushrooms poached in tinned tomatoes and 1 slice wholemeal toast from a thick-cut 800g loaf to soak it all up with!

Ham roll-ups:

Spread slices of honey-roast ham with 6 Extra Light Laughing Cow Triangles and roll each one up into a sausage shape. Enjoy with loads of lean cold cuts of meatpickled onions and beetrootcucumber and carrot sticks, and a mixed-leaf salad drizzled with fat-free vinaigrette.

Cottage pie topped with peppered swede:

Enjoy lashings of swede-topped cottage pie (scroll down for recipe) with leeks, carrots and peas. For pud, enjoy a bowl of fat free natural yogurtdrizzled with runny honey (1 Syn per level teaspoon) and dotted with fresh raspberries.

Snacks: wherever, whenever and however much you like!

Crab sticks, slices of cooked chickenlow fat / virtually fat free natural cottage cheese mixed with prawns and grated apple.

Swede-topped cottage pie
  1. In a non-stick saucepan, brown 450g/1lb extra-lean minced beef, add 2 chopped onions, 4 chopped carrots and cook for 5-6 minutes until they start to soften.
  2. Add 2 tablespoons of Worcester sauce (optional), 2 level tablespoons of tomato purée and 430ml/¾ pint of stock made with Beef Bovril, bring to the boil, cover and simmer for 25 minutes, stirring occasionally until the stock has reduced.
  3. While the meat is simmering, cook 900g/2lb chopped swede and 450g/1lb of chopped celeriac in boiling water until tender, drain, add a tablespoon of chopped parsley and lashings of black pepper, and then mash.
  4. Pour the meat mixture into an ovenproof dish, spread the mash on top and bake at 200°C for 30 minutes.

Makes 4 servings.

Tip: Swap swede for potato if you prefer.

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

Day two

Fruity porridge:

Make a bowl of porridge using 35g porridge oats and milk from your allowance (250ml semi-skimmed or 350ml skimmed). Top with loads of sliced banana and fresh chopped apricots and tuck in. Follow with peppered grilled mackerel fillets or heaps of lean grilled bacon with poached eggs(enjoy some brown sauce or tomato ketchup on the side, if you fancy: 1 Syn per level tablespoon).

Jacket with beans and coleslaw:

Split a large baked potato (or two!) and spoon oodles of baked beans in tomato sauce over the top. Make up a delicious side of coleslaw by mixing shredded white cabbage, carrot, celery and slivers of red onion with fat free natural fromage frais and mustard powder. Enjoy fresh fruit for dessert, topped with a generous dollop of fat free natural yogurt.

Spaghetti bolognese:

Top a mound of cooked spaghetti with lashings of rich bolognese, made by frying an onion in low calorie oil spray (less than one calorie per spray), adding extra lean mince, chopped tomatoes, tomato puree, chopped or grated carrotcelery, crushed garlic and dried oregano, seasoning with salt and black pepper and simmering for 10-15 minutes.


Snacks: wherever, whenever and however much you like!

Bananaraspberries, any Müllerlight fruit yogurt*

Day three

Tropical muesli crunch:

In a large sundae glass or bowl, defrost a large portion of mixed tropical fruits and layer with fresh strawberries and fat free natural yogurt. Top with 35g Jordans Natural no added sugar muesli. Add a teaspoon of granulated sweetener to the yogurt to taste, if you like.

Tuna pasta salad:

In a sandwich box, mix together a large portion of cooked pasta shapes with some canned tuna (in brine or spring water), diced cucumber, grated carrotsweetcorn and a generous dollop of fat free natural fromage frais and a level tablespoon of extra light mayonnaise (1 Syn). Enjoy with 2 Mini Babybel cheeses, diced and mixed in.

Eggs, chips (yes, chips!) and mushy peas:

Make up a big batch of Free Slimming World chips (scroll down for recipe) and smother them in lovely mushy peas, then dip into the yummy, runny yolks of eggs fried in low calorie oil spray (less than one calorie per spray). Finish off with a bunch of red or white grapes and a pot of Rowntree’s low-sugar jelly (½ Syn, all flavours).

Snacks: wherever, whenever and however much you like!

Make your own Chilled lemon soufflé (scroll down for recipe), or snack on sticks of celery and carrot with tzatziki dip (made from fat free natural yogurt mixed with finely-chopped mintcucumber and spring onion).

Free Slimming World chips
  1. Preheat the oven to 240°C/Gas 9.
  2. Cut piles of peeled potatoes into chunky chips, boil for 5 minutes and then drain and leave to dry for 10 minutes.
  3. Return to the pan, put a lid on and shake to ‘rough up’ the edges of the chips (this will give them a lovely crunchy texture once cooked!).
  4. Place on a baking tray, spray with low calorie oil spray (less than one calorie per spray) and bake in the hot oven for 25 minutes, turning occasionally until golden.
Chilled lemon souffle
  1. Soak 1 sachet of gelatine in the juice of 3 lemons. Meanwhile, take a 15cm/6″ soufflé dish and wrap some foil or baking parchment around the outside of the dish to stand 5-7½cm/2-3″ above the top of the dish. Tie in place with string.
  2. Beat 6 egg yolks, then add 6 level tbsp artificial sweetener and grated lemon rind from the 3 lemons. Put the gelatine and lemon juice in a small saucepan and heat gently until dissolved. Stir into the egg yolks, then fold in 283g/10oz fat free natural fromage frais.
  3. Beat 6 egg whites until stiff and then fold into the lemon mixture using a metal spoon. Pour into the prepared soufflé dish and chill in the refrigerator until set.

Makes 4 servings.

Day four

Bacon and sausage frittata:

Grill some best ever Quorn sausages (1 Syn each) or Tesco Light Choices Low Fat Pork sausages (1 Syn each) and lean bacon, then chop them into chunky pieces and set aside. Next, quickly fry some red onion in a non-stick pan sprayed with low calorie oil spray (less than one calorie per spray), add some halved cherry tomatoes, the chopped sausage and bacon, and cover in well-seasoned beaten egg. Turn the heat right down and place a baking tray over the frying pan. When the top’s firm, sprinkle with 30g Cheddar cheese and tuck in! Finish with a bowl of refreshing orangesegments.

Soup n’ salad:

Start with a bed of crisp iceberg lettuce leaves topped with piles of prawns coated in Marie Rose dressing, made from fat free natural fromage fraismixed with a drop or two of Tabasco sauce and a level tablespoon of ketchup (1 Syn). Then enjoy a 200g serving of Baxters Chunky Lamb Cassarole/Smoked Bacon & Three Bean Soup.

Chicken Tikka Masala:

Follow the recipe below to make up a rich, creamy chicken tikka masala. Serve with basmati rice and garlicky sautéed spinach (spinach wilted in hot water, then fried in a non-stick pan with a clove of crushed garlic and a sprinkle of nutmeg).

Snacks: wherever, whenever and however much you like!

Roll chunks of fresh pineapple and low fat / virtually fat free natural cottage cheese in slices of cooked ham and eat freely all day long! Plus you’re free to tuck into the leftovers of your creamy tikka chicken – that’s the beauty of Free Food!

Chicken Tikka Masala
  1. Spray 4 chicken breasts with low calorie oil spray (less than one calorie per spray), season and place under a hot grill for 15-16 minutes, turning once, until cooked through. Remove and, when cool, cut into bite-sized pieces. Set aside.
  2. Using a fine grater, grate 2 large shallots and 3 cloves of garlic (both peeled) into a bowl. Spray a large non-stick frying pan with low calorie oil spray (less than one calorie per spray) and place over a medium heat. Add the shallot and garlic mixture with ½ tsp crushed cardamom seeds, ½ tsp turmeric and 1 tbsp tikka masala powder (or tandoori spice blend powder). Stir-fry for 1 minute and then add 4 tablespoons of passata.
  3. Add the chicken and ¼ pt stock made with Chicken Bovril, then cook for 4-5 minutes, stirring often. Add 113g/4oz fat free natural fromage frais, season to taste and remove from the heat. Drizzle over a little more fromage frais and garnish with chopped coriander and lime wedges, if desired.
  4. Continue reading go to next page

Makes 4 servings.

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