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 1
Breakfast
Banana on toast
Top 2 slices of wholemeal toast from a small 400g loaf (Healthy Extra ‘b’ choice) with sliced banana and 1 level tsp runny honey (1 Syn).
Lunch
Speedy houmous
Enjoy this quick houmous with your favourite veggie sticks (carrot, pepper, celery, cucumber) and cherry tomatoes, alongside 30g Cheddar (Healthy Extra ‘a’ choice).
Breakfast
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
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
Veggie grill-up
Cook Linda McCartney’s Red Onion & Rosemary Sausages according to the pack instructions and serve with grilled flat mushrooms, cherry tomatoes, baked 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, pepper and spring onions (or any other veg you fancy!). Serve with a big salad.
Breakfast
Fruit ’n’ nut yogurt bowl
Top fat-free natural yogurt with nectarine slices, pomegranate seeds and 5 crushed pistachio nuts (1 Syn). Enjoy 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.
Breakfast
Overnight oats
Start the day with easy 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
Pasta salad
Mix cooked, cooled pasta with 50g torn mozzarella (Healthy Extra ‘a’ choice), peppers, spring onions, tomatoes, rocket and cucumber. Stir through 1 level tbsp extra-light mayo (1 Syn). Follow with mixed berries and fat-free natural fromage frais.
Breakfast
Mushrooms on toast
Fry sliced mushrooms in low-calorie cooking spray until tender. 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 quick and easy lunch sorted! Top with 30g grated Cheddar (Healthy Extra ‘a’ choice).
Breakfast
Egg 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
Stuffed jumbo mushrooms
These sensationally savoury ’shrooms are filled with vibrant veggies and finished with a cheesy topping. Yum!
Breakfast
Banana on toast
Top 2 slices of wholemeal toast from a small 400g loaf (Healthy Extra ‘b’ choice) with sliced banana and 1 level tsp runny honey (1 Syn).
Lunch
Speedy houmous
Enjoy this quick houmous with your favourite veggie sticks (carrot, pepper, celery, cucumber) and cherry tomatoes, alongside 30g Cheddar (Healthy Extra ‘a’ choice).
Breakfast
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
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
Veggie grill-up
Cook Linda McCartney’s Red Onion & Rosemary Sausages according to the pack instructions and serve with grilled flat mushrooms, cherry tomatoes, baked 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, pepper and spring onions (or any other veg you fancy!). Serve with a big salad.
Breakfast
Fruit ’n’ nut yogurt bowl
Top fat-free natural yogurt with nectarine slices, pomegranate seeds and 5 crushed pistachio nuts (1 Syn). Enjoy 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.
Breakfast
Overnight oats
Start the day with easy 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
Pasta salad
Mix cooked, cooled pasta with 50g torn mozzarella (Healthy Extra ‘a’ choice), peppers, spring onions, tomatoes, rocket and cucumber. Stir through 1 level tbsp extra-light mayo (1 Syn). Follow with mixed berries and fat-free natural fromage frais.
Breakfast
Mushrooms on toast
Fry sliced mushrooms in low-calorie cooking spray until tender. 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 quick and easy lunch sorted! Top with 30g grated Cheddar (Healthy Extra ‘a’ choice).
Breakfast
Egg 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
Stuffed jumbo mushrooms
These sensationally savoury ’shrooms are filled with vibrant veggies and finished with a cheesy topping. Yum!
Breakfast
Banana on toast
Top 2 slices of wholemeal toast from a small 400g loaf (Healthy Extra ‘b’ choice) with sliced banana and 1 level tsp runny honey (1 Syn).
Lunch
Speedy houmous
Enjoy this quick houmous with your favourite veggie sticks (carrot, pepper, celery, cucumber) and cherry tomatoes, alongside 30g Cheddar (Healthy Extra ‘a’ choice).
Each day includes a Healthy Extra ‘b' choice, and there are Healthy Extra 'a’ choice suggestions throughout the week, too. Our complete lists of mouth-watering Healthy Extra choices are available on our members-only website and app.
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