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✔ Tuck into 7 days’ worth of simple and filling Extra Easy breakfasts, lunches and dinners. Just follow the days in any order and feel free to repeat any you really loveasdasd
✔ When cooking, trim all fat off meat and remove skin from poultry. Use low-calorie cooking spray for frying (only brands with one calorie or less per spray are Free). You’ll find them in the cooking oils aisle at the supermarket
✔ Make the most of hunger-busting Free Foods. These are foods you can eat in unlimited amounts and include nearly all fresh or frozen fruit and vegetables; lean meats, poultry and fish; beans and pulses; cooked dried couscous, pasta and rice, and many fat-free yogurts. Swap sugar for sweetener and pick diet soft drinks, too
✔ Also enjoy a portion of wholemeal bread or cereal each day. We call this a Healthy Extra – and to keep things simple, we’ve built your bread or cereal Healthy Extra into each day’s menu
✔ Choose a Healthy Extra portion of milk or cheese each day, too. Pick from 350ml skimmed milk, 250ml semi-skimmed milk, 30g full-fat or 40g reduced-fat hard cheese. If having cheese, use skimmed milk in drinks and count ½ Syn (see right) per dash
✔ Foods that aren’t Free have a Syn value – treat yourself to around 10 Syns each day. Use these for extras like ketchup (1 Syn per level tbsp), or favourite luxuries such as crisps, wine or chocolate. You’ll find an idea on each page, or see your Food Optimising book, available from group
Monday
Breakfast
Grab and go: A 30g bag of Ryvita Minis (any flavour as a Healthy Extra), a punnet of blueberries and your favourite Activia 0% Fat Yogurt (or any other Free yogurt)
Lunch
Coronation chicken jackpot: Mix 2 tbsp fat-free natural fromage frais with 1 level tbsp mango chutney (2 Syns) and a little curry powder. Stir in skinless cooked chicken pieces, then pile into a baked potato and serve with lettuce, red onion and cucumber
Dinner
Steak fajita salad (see recipe below)
Total Syns: 2
Steak fajita salad
SIMPLE
Serves 4
Ready in about 20 minutes
• 2 tsp chilli powder (hot or mild)
• 3 tsp cumin seeds
• Salt and freshly ground black pepper
• 2 rump or sirloin steaks, all visible fat removed
• Low-calorie cooking spray
• 2 onions, sliced
• 100g plum tomatoes, finely cubed
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About Slimming World
Get ready for a slim and confident sunshine season with the July issue of Slimming World magazine – everything you need to feel good inside and out
Meet six real-life slimmers who prove you can find your happy weight whatever your age: from bride-to-be Tori, getting married in a size 10 dress, to mother-of-the-bride Louise, slim and fit at 50+; from mum-of-four Tracey, seven sizes smaller, to dad of four Richard, enjoying his sixth decade after losing 8st – you’ll find a story to inspire you here.
When it comes to kick-starting your own slimdown, our super-satisfying seven-day eating plan will get you off to a great start. Also on the menu: perfect pasta for any occasion; simple dishes made special; a healthy (and delicious!) lamb rogan josh, and pretty-as-a-picture puds – 48 recipes, all carefully created to help speed you to your target weight.
Accepting and respecting your body as it is now can have big pay-offs for your slimming campaign, too: check out our total confidence masterclass; invest in your future health in 17 easy ways; discover how to exercise your fitness rights (even if you’ve always thought getting active wasn’t for you) and shop ‘til you drop 7lbs with our expert style advice. Happy summer slimming!