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 7
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).
Dinner
Creamy mushroom pappardelle
Tasty mushroom sauce stirred through pappardelle pasta ribbons – our easy Syn-free recipe is a definite dinnertime winner.
Anytime snack
Stir halved grapes and chopped apple into fat-free natural yogurt.
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.
Dinner
Slimming World smoky bean burgers
A delicious blend of beans, sweet potato and smoked paprika. Serve with Slimming World chips and your favourite salad.
Anytime snack
Roll up chunks of melon in slices of Quorn Vegetarian Wafer Thin Ham.
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.
Dinner
Vegetable jambalaya
This veggie-packed rice dish is full of spicy Southern flavours and tasty Quorn chunks – and it’s Free!
Anytime snack
Enjoy fat-free natural yogurt with defrosted frozen raspberries and 2 level tbsp chia seeds (3 Syns) stirred through.
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
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 dish that’s a feast for the senses.
Anytime snack
Grill or boil corn on the cob until tender and sprinkle with black pepper.
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.
Dinner
Veggie lentil chilli with rice
Bursting with beans, lentils and veg, this one-pan chilli is sure to grab a spot on your make-again meals list!
Anytime snack
Crunch on chopped apple sprinkled with cinnamon.
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).
Dinner
Broccoli and ricotta cannelloni
This pasta bake is a suppertime showstopper, with a mouth-watering ricotta filling and a creamy topping.
Anytime snack
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.
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!
Dinner
Lentil shepherd's pie
A family favourite that’s Free and fantastically filling (that’s lentil-power for you!). Just add plenty of your favourite green veg.
Anytime snack
Fill a plate with Quorn Vegetarian Wafer Thin Ham slices, 30g Cheddar (Healthy Extra ‘a’ choice), pickled onions and mini gherkins.
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).
Dinner
Creamy mushroom pappardelle
Tasty mushroom sauce stirred through pappardelle pasta ribbons – our easy Syn-free recipe is a definite dinnertime winner.
Anytime snack
Stir halved grapes and chopped apple into fat-free natural yogurt.
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.
Dinner
Slimming World smoky bean burgers
A delicious blend of beans, sweet potato and smoked paprika. Serve with Slimming World chips and your favourite salad.
Anytime snack
Roll up chunks of melon in slices of Quorn Vegetarian Wafer Thin Ham.
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.
Dinner
Vegetable jambalaya
This veggie-packed rice dish is full of spicy Southern flavours and tasty Quorn chunks – and it’s Free!
Anytime snack
Enjoy fat-free natural yogurt with defrosted frozen raspberries and 2 level tbsp chia seeds (3 Syns) stirred through.
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
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 dish that’s a feast for the senses.
Anytime snack
Grill or boil corn on the cob until tender and sprinkle with black pepper.
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.
Dinner
Veggie lentil chilli with rice
Bursting with beans, lentils and veg, this one-pan chilli is sure to grab a spot on your make-again meals list!
Anytime snack
Crunch on chopped apple sprinkled with cinnamon.
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).
Dinner
Broccoli and ricotta cannelloni
This pasta bake is a suppertime showstopper, with a mouth-watering ricotta filling and a creamy topping.
Anytime snack
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.
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!
Dinner
Lentil shepherd's pie
A family favourite that’s Free and fantastically filling (that’s lentil-power for you!). Just add plenty of your favourite green veg.
Anytime snack
Fill a plate with Quorn Vegetarian Wafer Thin Ham slices, 30g Cheddar (Healthy Extra ‘a’ choice), pickled onions and mini gherkins.
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).
Dinner
Creamy mushroom pappardelle
Tasty mushroom sauce stirred through pappardelle pasta ribbons – our easy Syn-free recipe is a definite dinnertime winner.
Anytime snack
Stir halved grapes and chopped apple into fat-free natural yogurt.
We’ve included a Healthy Extra ‘b’ choice each day and suggested some Healthy Extra ‘a’ choices throughout the week (feel free to make up your two daily ‘a’ choices however you fancy!).
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