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7 Day Menu For Slimming World

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7 Day Menu For Slimming World Empty 7 Day Menu For Slimming World

Post by kirsty on Tue Nov 18, 2008 1:02 pm

Day one:

Full English:
Help yourself to a huge bowl of refreshing orange and grapefruit segments whilst preparing yourself a breakfast for a king – Surprisingly Succulent Quorn sausages, a mountain of scrambled eggs, grilled tomato wedges, big flat mushrooms fried in Fry Light or button mushrooms poached in tinned tomatoes and 1 slice toast from a thick-cut 800g loaf to soak it all up with!

Cheesy jacket with beans and coleslaw:
Split a large baked potato (or two!), fill with 42g reduced-fat cheddar 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 very low fat fromage frais and mustard powder. Enjoy a 397g tin of fruit cocktail in juice for dessert, topped with a generous dollop of very low-fat natural yogurt.

Spaghetti bolognese:
Top a mound of cooked spaghetti with lashings of rich Quorn bolognese, made by frying an onion in Fry Light, adding Quorn mince, chopped tomatoes, chopped or grated carrot, celery, crushed garlic and dried oregano, seasoning with salt and black pepper and simmering for 10-15 minutes.

Snacks:Banana, raspberries, any Müllerlight fruit yogurt

Day 2:

Fruity porridge:
Make a bowl of porridge using 28g/1oz porridge oats and water or milk from your allowance. 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).

Smoked salmon stacks:
Spread 6 Ryvita Wholegrain Crackerbreads with 6 Extra Light Laughing Cow Triangles and pile smoked salmon liberally over each one. Enjoy with cucumber and carrot sticks, and a mixed-leaf salad drizzled with fat-free French dressing.

Cottage pie topped with peppered swede:
Enjoy lashings of swede-topped cottage pie (scroll down for recipe) with leeks, carrots and green beans. For pud, enjoy a bowl of very low-fat natural yogurt drizzled with runny honey (1 Syn per level teaspoon) and dotted with fresh raspberries.

Snacks:Crab sticks, slices of cooked chicken, very low-fat natural cottage cheese mixed with prawns and grated apple.

Day 3:

Tropical muesli crunch:
In a large sundae glass or bowl, defrost a large portion of mixed tropical fruits and layer with fresh strawberries and low-fat natural yogurt. Top with 28g/1oz Jordan’s Special Muesli. Add a teaspoon of granulated sweetener to the yogurt, if desired.

Tuna pasta salad:
In a sandwich box, mix together a large portion of cooked pasta shapes with 113g canned tuna (preserved in brine or spring water), diced cucumber, grated carrot, sweetcorn, a generous dollop of very low-fat fromage frais and a level tablespoon of reduced calorie mayonnaise (2½ Syns). Enjoy with 2 Mini Babybel cheeses, diced and mixed in, or sliced onto 1 Ryvita Wholegrain Crackerbread.

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 Fry Light. Finish off with a bunch of red or white grapes and a pot of Rowntree’s low-sugar jelly (½ Syn, all flavours).

Snacks:Make your own Free lemon mousse (scroll down for recipe), juicy cherries, sticks of celery and carrot with tzatziki dip (made from very low-fat natural yogurt mixed with finely-chopped mint, cucumber and spring onion).

Day 4:

Bacon and sausage frittata:
Grill some Surprisingly Succulent Quorn sausages 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 Fry Light, 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 28g Cheddar cheese and tuck in! Finish with a bowl of refreshing orange segments.

Soup 'n salad:
Start with a bed of crisp iceberg lettuce leaves topped with piles of prawns coated in Marie Rose dressing, made from low-fat fromage frais mixed with a drop or two of Tabasco sauce and a level tablespoon of ketchup (1 Syn). Then crack open a 415g tin of Baxters Healthy Choice Minestrone Soup with wholemeal pasta, heat through and enjoy with a 57g wholemeal roll.

Chicken Tikka Masala:
Follow the recipe below to make up a rich, creamy chicken tikka masala. Serve with chunks of roasted butternut squash 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:Roll chunks of fresh pineapple and very low-fat natural cottage cheese in slices of cooked ham and eat freely all day long! Plus you’re free to pick at the leftovers of your creamy tikka chicken!

Day 5:

Busy breakfast!:
Grab 2 Alpen Light Cereal bars (any flavour) to keep yourself going on the run, then top up your tummy mid-morning with bananas broken up and mixed into toffee Müllerlight yogurt, followed by unlimited fruit.

Ploughman’s platter:
Pile your plate with lettuce, tomato, cucumber and pickled onions, and add hard-boiled egg, chopped apple and a 42g/1 ½oz hunk of reduced-fat Cheddar cheese. For added tang, include a Waldorf salad, made by chopping celery, Granny Smith apple, 28g chopped dried apricots and 3 walnut halves and mixing with very low fat fromage frais.

Speedy Chinese:
For a quick, filling alternative to your Friday night takeaway, rustle up your own Chinese delights by heating some Fry Light in a wok, adding some chopped spring onions, red chilli, finely chopped ginger and crushed garlic, fry for a couple of minutes, then throw in a pack of mixed stir-fry veg from the supermarket. If you’re feeling adventurous, add other oriental delights like water chestnuts or lychees! Add lots of Soy sauce to taste, cook for 3 or 4 minutes and serve on a mound of boiled egg noodles.

Snacks:Make up a big sandwich box of couscous soaked in stock made with Vecon and a squeeze of lemon juice for added flavour. Add fresh herbs, finely chopped spring onion, chopped peppers and chopped tomatoes and tuck in whenever you’re a bit peckish.

Day 6:

Fruity filler:
Munch on a big bowl of fresh strawberries, pineapple and black grapes mixed with unlimited strawberry Müllerlight yogurt and topped with 28g of crumbled Nestlé Honey Nut Shredded Wheat.

Roasted vegetable and mozzarella couscous:
In a big bowl, mix together loads of courgettes, red onion, mixed peppers, garlic and carrots that have been chopped, sprayed with Fry Light and roasted at 200°C/Gas 6 for 25 minutes. Mix in lashings of tinned sweetcorn, red kidney beans and cooked couscous, plus 42g chopped Mozzarella cheese.

Steak and spicy sweet potatoes wedges:
A real weekend treat! Dish up an 85g/3oz (raw weight) piece of fillet or sirloin steak with lots of spicy sweet potato wedges (scroll down for recipe). Serve with peas, grilled tomatoes and grilled flat mushrooms.

Snacks:If you’re at home, rustle up a portion of Slimming World chips (see recipe below day three) or ring the changes by using the same method to bake sweet potatoes and parsnips. Out and about? Then go for a hot jacket with beans, a corn on the cob or take some fruit in your bag.

Day 7:

Boiled eggs ’n’ soldiers:
Take 2 slices of bread from a 400g wholemeal loaf, toast and cut into strips. Dunk into perfectly-boiled eggs (bring a pan of water to the boil, add your eggs and time them for exactly 4½ minutes) and wash down with a 250ml glass of ice-cold semi-skimmed milk.

Traditional Sunday roast:
Whether you’re eating out or at home, go mad for meat and veggies – tuck into unlimited lean turkey, beef, lamb, pork or chicken and enjoy with a mixture of roasted carrots, swede and butternut squash, as well as 200g/7oz (approx 5) new potatoes. Use your Syns to add a Yorkshire pudding (3 Syns) and smother the whole lot in lovely meaty gravy (4 level tablespoons made with meat juice is 3 Syns).

Spicy butternut squash soup:
Enjoy a big, warming bowl of butternut squash soup for just 1 Syn per serving (scroll down for the recipe, which serves four). If you wish, stir in leftover chunks of meat from your Sunday roast for added texture and filling power.

Snacks:Buy moulds and make your own ice lollies from strong sugar-free squash, or try mixing partially-defrosted mixed summer fruits into low-fat fromage frais with a little artificial sweetener for a Free alternative to ice cream. For a warming winter pud, chop bananas into a bowl and pour over vanilla Müllerlight yogurt that’s been very gently heated in the microwave.

For maximum health, satisfaction and variety, enjoy even more every day!

Tuck into 5-15 Syns every day. Some meals have built-in suggestions, but feel free to substitute your favourites - whether that's a tipple, something sweet or a 'saucy' addition to your dinner! (Slimming World members have free access to Syns Online as part of our LifelineOnline members website).

Choose once each day from the following list:
350ml skimmed/250ml semi-skimmed/175ml whole milk
28g Cheddar, Double Gloucester, Edam, Emmental, Gouda, Gruyere, Parmesan or Red Leicester.
42g Feta, Mozzarella, reduced fat Cheddar/Cheshire

Handy hints

Trim all visible fat off meat and remove all skin from poultry.
Cook your food in any way as long as no fat or oil is added.
Vegetables can be fresh, canned or frozen.
Black tea/coffee and low-cal drinks, fat-free vinaigrette/French salad dressings and all herbs and spices can be used freely.
Eat at least five portions each day - it shouldn't be hard, fresh and frozen fruit is Free!
Some Healthy Extra choices have been built into the menus. Where you see a weight, portion size or measurement you will be eating a Healthy Extra. NB: A serving of bread is one of:
2 slices of wholemeal bread from a small 400g loaf
2 slices of Nimble wholemeal bread
2oz/57g wholemeal roll


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