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 plant-based proteins such as plain tofu and vegan Quorn products, beans, pulses, fruit, veg, pasta, potatoes and rice.
Healthy Extras
Your measured daily Healthy Extra choices – which include wholemeal bread, nuts and seeds, breakfast cereals, milk alternatives (including soya/oat/almond) and vegan cheese options (including Nurishh) – 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 1
Breakfast
Spicy tofu scramble
Sunday morning calls for something special – a plateful of this scramble-with-a-kick is just the ticket.
Lunch
Slimming World pea and mint soup
Our gloriously green soup tastes just as amazing as it looks! Serve with a 60g wholemeal roll (Healthy Extra ‘b’ choice) for dunking. Follow with a satsuma and a pear.
Breakfast
Banana-bix start
Enjoy 2 Weetabix (Healthy Extra ‘b’ choice) with sliced banana and milk alternative (including soya/oat/almond) from your allowance (Healthy Extra ‘a’ choice).
Lunch
Veggie couscous
Make up plain dried couscous with vegetable stock according to the pack instructions (no butter or oil). Stir in diced cucumber, chopped peppers, halved cherry tomatoes, drained canned chickpeas and a squeeze of lemon juice.
Breakfast
Vegan grill-up
Cook Linda McCartney’s Red Onion & Rosemary Sausages according to the pack instructions and serve with grilled flat mushrooms and cherry tomatoes, and baked beans. Add ¼ of an avocado (3½ Syns), too.
Lunch
Curried squash and lentil soup with toasted spices
Creamy butternut squash, earthy lentils and fragrant spices... a bowl of this soothing soup will keep you full all afternoon. Follow with your favourite vegan yogurt.
Breakfast
Fruit ’n’ nut yogurt bowl
Enjoy plain and unsweetened soya yogurt (with added calcium) with slices of nectarine, pomegranate seeds and 5 crushed pistachio nuts (1 Syn).
Lunch
Minted aubergine, courgette and couscous salad
Top this satisfying salad with 2 level tbsp chia, sunflower or pumpkin seeds (Healthy Extra ‘b’ choice).
Breakfast
Overnight oats
Start the day with easy and delicious overnight oats (containing your Healthy Extra ‘b’ choice) – prepped the night before, so all you need to do in the morning is grab a spoon.
Lunch
Dirty rice
Our Cajun-style dish, laced with hot pepper sauce, will add a tongue-tingling touch of Southern spice to your lunch break!
Breakfast
Mushrooms on toast
Fry sliced mushrooms in low-calorie cooking spray until cooked, then stir through ½ tsp yeast extract to coat the mushrooms. Serve with some wilted spinach and 2 slices of wholemeal toast from a small 400g loaf (Healthy Extra ‘b’ choice).
Lunch
Jacket potato with mixed beans and salad
Fluffy potato, rich, tomatoey beans and fresh green salad – that’s your easy lunch sorted! For even more flavour, top with 40g Nurishh Cheddar & Mozzarella Style Blend (Healthy Extra ‘a’ choice).
Breakfast
Bananas on toast
Top 2 slices of wholemeal toast from a small 400g loaf (Healthy Extra ‘b’ choice) with sliced banana. Fancy a change? Add 1 level tsp peanut butter (1½ Syns).
Lunch
Asian-style noodle jar
An Asian-inspired salad that’s as delicious as it is Instagrammable! It’s a brilliant prep-ahead lunch, too. Eat it straight from the jar or tip into a bowl and mix it up.
Breakfast
Spicy tofu scramble
Sunday morning calls for something special – a plateful of this scramble-with-a-kick is just the ticket.
Lunch
Slimming World pea and mint soup
Our gloriously green soup tastes just as amazing as it looks! Serve with a 60g wholemeal roll (Healthy Extra ‘b’ choice) for dunking. Follow with a satsuma and a pear.
Breakfast
Banana-bix start
Enjoy 2 Weetabix (Healthy Extra ‘b’ choice) with sliced banana and milk alternative (including soya/oat/almond) from your allowance (Healthy Extra ‘a’ choice).
Lunch
Veggie couscous
Make up plain dried couscous with vegetable stock according to the pack instructions (no butter or oil). Stir in diced cucumber, chopped peppers, halved cherry tomatoes, drained canned chickpeas and a squeeze of lemon juice.
Breakfast
Vegan grill-up
Cook Linda McCartney’s Red Onion & Rosemary Sausages according to the pack instructions and serve with grilled flat mushrooms and cherry tomatoes, and baked beans. Add ¼ of an avocado (3½ Syns), too.
Lunch
Curried squash and lentil soup with toasted spices
Creamy butternut squash, earthy lentils and fragrant spices... a bowl of this soothing soup will keep you full all afternoon. Follow with your favourite vegan yogurt.
Breakfast
Fruit ’n’ nut yogurt bowl
Enjoy plain and unsweetened soya yogurt (with added calcium) with slices of nectarine, pomegranate seeds and 5 crushed pistachio nuts (1 Syn).
Lunch
Minted aubergine, courgette and couscous salad
Top this satisfying salad with 2 level tbsp chia, sunflower or pumpkin seeds (Healthy Extra ‘b’ choice).
Breakfast
Overnight oats
Start the day with easy and delicious overnight oats (containing your Healthy Extra ‘b’ choice) – prepped the night before, so all you need to do in the morning is grab a spoon.
Lunch
Dirty rice
Our Cajun-style dish, laced with hot pepper sauce, will add a tongue-tingling touch of Southern spice to your lunch break!
Breakfast
Mushrooms on toast
Fry sliced mushrooms in low-calorie cooking spray until cooked, then stir through ½ tsp yeast extract to coat the mushrooms. Serve with some wilted spinach and 2 slices of wholemeal toast from a small 400g loaf (Healthy Extra ‘b’ choice).
Lunch
Jacket potato with mixed beans and salad
Fluffy potato, rich, tomatoey beans and fresh green salad – that’s your easy lunch sorted! For even more flavour, top with 40g Nurishh Cheddar & Mozzarella Style Blend (Healthy Extra ‘a’ choice).
Breakfast
Bananas on toast
Top 2 slices of wholemeal toast from a small 400g loaf (Healthy Extra ‘b’ choice) with sliced banana. Fancy a change? Add 1 level tsp peanut butter (1½ Syns).
Lunch
Asian-style noodle jar
An Asian-inspired salad that’s as delicious as it is Instagrammable! It’s a brilliant prep-ahead lunch, too. Eat it straight from the jar or tip into a bowl and mix it up.
Breakfast
Spicy tofu scramble
Sunday morning calls for something special – a plateful of this scramble-with-a-kick is just the ticket.
Lunch
Slimming World pea and mint soup
Our gloriously green soup tastes just as amazing as it looks! Serve with a 60g wholemeal roll (Healthy Extra ‘b’ choice) for dunking. Follow with a satsuma and a pear.
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