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
Beans on toast
Baked beans on 2 slices wholemeal toast from a small 400g loaf (Healthy Extra ‘b’ choice).
Lunch
Roasted red pepper and chive falafels
These easy to prepare falafels make a great on-the-go lunch. Enjoy with lots of salad.
Go to recipeDinner
Baked spiced salmon with green beans and herby mash
Delicious fish with a Middle Eastern twist, served with plenty of flavour-packed mash. Follow with chopped melon and strawberries.
Go to recipeBreakfast
All-day breakfast omelette
A hearty omelette with loads of tasty additions, including bacon, tomatoes, onions and mushrooms.
Go to recipeLunch
Carrot and coriander soup
Enjoy this delicious soup with a 60g wholemeal roll (Healthy Extra ‘b’ choice). Follow with a satsuma and a pear.
Go to recipeDinner
Creamy mushroom pappardelle
Creamy and filling mushroom pasta – top with 30g grated Parmesan (Healthy Extra ‘a’ choice) and serve with lots of crisp salad leaves, cucumber and tomatoes.
Go to recipeBreakfast
Banana-bran bowl
Top 50g All-Bran Original (Healthy Extra ‘b’ choice) with sliced banana and milk from your allowance (Healthy Extra ‘a’ choice).
Lunch
Tuna niçoise salad
Fill up on this bright and satisfying salad with tuna, egg, tomatoes and green beans and a zingy vinaigrette dressing.
Go to recipeDinner
Chicken tikka masala
Enjoy a Food Optimising version of the nation’s favourite curry! Serve with a big helping of boiled rice.
Go to recipeBreakfast
Overnight oats
Start the day with this easy oat dish (Healthy Extra ‘b’ choice), prepped the night before.
Go to recipeLunch
Crustless red onion and courgette quiche
Serve our red onion and courgette quiche with watercress and a colourful salad made with yellow and red cherry tomatoes and balsamic vinegar.
Go to recipeDinner
Beef and dill burgers with chips
Delicious dill-flavoured patties – top with 30g Cheddar (Healthy Extra ‘a’ choice) to serve.
Go to recipeBreakfast
Berry breakfast
Top 2 Weetabix (Healthy Extra ‘b’ choice) with fat-free natural Greek-style yogurt and berries. Enjoy with a latte coffee made with milk from your allowance (Healthy Extra ‘a’ choice).
Lunch
Mini jacket potatoes
Fill these spuds with your favourite Free Food toppings. Follow with some chopped melon.
Go to recipeDinner
Barbecue pulled pork
Slow-cooked pork layered with barbecue sauce – make it even more delicious by serving with roasted peppers, red onion and courgettes.
Go to recipeBreakfast
Smoked salmon and dill scrambled eggs
These extra-special eggs make a luxurious brunch – serve on 2 slices wholemeal toast from a small 400g loaf (Healthy Extra ‘b’ choice).
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
Fish, Slimming World chips and peas
This classic dish is bound to become a Friday night favourite! Enjoy it with a dollop of tartare sauce (2½ Syns per level tbsp).
Go to recipeBreakfast
Cinnamon French toast
Whip up your delicious breakfast using 2 slices wholemeal bread from a small 400g loaf (Healthy Extra ‘b’ choice).
Go to recipeLunch
Chicken and quinoa salad
This Waldorf-style salad makes a fab lunch-box filler – and it’s really simple to put together.
Go to recipeDinner
Lentil shepherd`s pie
We’ve replaced the traditional lamb with ultra-satisfying lentils in this family favourite.
Go to recipeBreakfast
Beans on toast
Baked beans on 2 slices wholemeal toast from a small 400g loaf (Healthy Extra ‘b’ choice).
Lunch
Roasted red pepper and chive falafels
These easy to prepare falafels make a great on-the-go lunch. Enjoy with lots of salad.
Go to recipeDinner
Baked spiced salmon with green beans and herby mash
Delicious fish with a Middle Eastern twist, served with plenty of flavour-packed mash. Follow with chopped melon and strawberries.
Go to recipeBreakfast
All-day breakfast omelette
A hearty omelette with loads of tasty additions, including bacon, tomatoes, onions and mushrooms.
Go to recipeLunch
Carrot and coriander soup
Enjoy this delicious soup with a 60g wholemeal roll (Healthy Extra ‘b’ choice). Follow with a satsuma and a pear.
Go to recipeDinner
Creamy mushroom pappardelle
Creamy and filling mushroom pasta – top with 30g grated Parmesan (Healthy Extra ‘a’ choice) and serve with lots of crisp salad leaves, cucumber and tomatoes.
Go to recipeBreakfast
Banana-bran bowl
Top 50g All-Bran Original (Healthy Extra ‘b’ choice) with sliced banana and milk from your allowance (Healthy Extra ‘a’ choice).
Lunch
Tuna niçoise salad
Fill up on this bright and satisfying salad with tuna, egg, tomatoes and green beans and a zingy vinaigrette dressing.
Go to recipeDinner
Chicken tikka masala
Enjoy a Food Optimising version of the nation’s favourite curry! Serve with a big helping of boiled rice.
Go to recipeBreakfast
Overnight oats
Start the day with this easy oat dish (Healthy Extra ‘b’ choice), prepped the night before.
Go to recipeLunch
Crustless red onion and courgette quiche
Serve our red onion and courgette quiche with watercress and a colourful salad made with yellow and red cherry tomatoes and balsamic vinegar.
Go to recipeDinner
Beef and dill burgers with chips
Delicious dill-flavoured patties – top with 30g Cheddar (Healthy Extra ‘a’ choice) to serve.
Go to recipeBreakfast
Berry breakfast
Top 2 Weetabix (Healthy Extra ‘b’ choice) with fat-free natural Greek-style yogurt and berries. Enjoy with a latte coffee made with milk from your allowance (Healthy Extra ‘a’ choice).
Lunch
Mini jacket potatoes
Fill these spuds with your favourite Free Food toppings. Follow with some chopped melon.
Go to recipeDinner
Barbecue pulled pork
Slow-cooked pork layered with barbecue sauce – make it even more delicious by serving with roasted peppers, red onion and courgettes.
Go to recipeBreakfast
Smoked salmon and dill scrambled eggs
These extra-special eggs make a luxurious brunch – serve on 2 slices wholemeal toast from a small 400g loaf (Healthy Extra ‘b’ choice).
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
Fish, Slimming World chips and peas
This classic dish is bound to become a Friday night favourite! Enjoy it with a dollop of tartare sauce (2½ Syns per level tbsp).
Go to recipeBreakfast
Cinnamon French toast
Whip up your delicious breakfast using 2 slices wholemeal bread from a small 400g loaf (Healthy Extra ‘b’ choice).
Go to recipeLunch
Chicken and quinoa salad
This Waldorf-style salad makes a fab lunch-box filler – and it’s really simple to put together.
Go to recipeDinner
Lentil shepherd`s pie
We’ve replaced the traditional lamb with ultra-satisfying lentils in this family favourite.
Go to recipeBreakfast
Beans on toast
Baked beans on 2 slices wholemeal toast from a small 400g loaf (Healthy Extra ‘b’ choice).
Lunch
Roasted red pepper and chive falafels
These easy to prepare falafels make a great on-the-go lunch. Enjoy with lots of salad.
Go to recipeDinner
Baked spiced salmon with green beans and herby mash
Delicious fish with a Middle Eastern twist, served with plenty of flavour-packed mash. Follow with chopped melon and strawberries.
Go to recipeAnytime
snacks
Whizz 225g cooked fresh beetroot in a food processor with 1 crushed garlic clove and a pinch of dried red chilli flakes. Stir in enough fat-free natural yogurt to make a creamy dip and serve with veg sticks.
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