Slimming World MayJune 2019

Your seven-day guide at a glance

From easy midweek meals to something special at the weekend – we’ve done the planning, so you don’t have to...

SYNNED SNACKS & TREATS l Extra-light mayonnaise, 1 Syn per level tbsp l Chocolate finger biscuit, 1½ Syns l Large poppadom,

2 Syns l Plain meringue nest, 2½ Syns l ½ pint reduced-alcohol or light lager, 3½ Syns l Liquorice, 4 Syns per 25g l Large chocolate-

coated rice cake, 4 Syns l Plain fairy cake, 4 Syns l Reduced-fat canned rice pudding, 4½ Syns per 100g l 125ml glass white wine

10.5-12.5% ABV, 5 Syns l Salted pretzels, 5 Syns per 25g l Air-popped popcorn, 5½ Syns per 25g

Monday

l Morning scramble: fry thinly

sliced red onion, pepper and

mushrooms in low-calorie

cooking spray. Add lightly beaten

eggs and stir until scrambled

to your liking

l Turkey salad sandwich: fill 2 slices wholemeal

bread from a small 400g loaf (a Healthy Extra ‘b’)

with cooked skinless turkey breast slices and lots

of sliced tomato and red onion, and watercress

l Pizza-topped

pasta bake

6 Syns*,

*Deduct 6 Syns if using

the mozzarella as a Healthy

Extra ‘a’ choice

recipe p20

Tuesday

l Strawberry muesli bowl: slice

and hull fresh strawberries and

stir through 40g no-added-sugar

muesli (a Healthy Extra ‘b’).

Serve topped with fat-free

natural Greek yogurt

l Simple salmon pasta: flake cooked (or drained

canned) skinless and boneless salmon into a bowl

with cooked dried pasta shapes, halved cherry

tomatoes, spinach and cooked frozen peas. Stir

a squeeze of lemon juice into fat-free natural

fromage frais, season and mix through the pasta

l Chicken &

chickpea curry

FREE,

recipe p20

Wednesday

l Beans on toast: Heat canned

baked beans until piping hot.

Serve over 2 slices wholemeal

toast from a small 400g loaf

(a Healthy Extra ’b’)

l Mixed-veg omelette: fry chopped red onion

and pepper, sliced mushrooms, and deseeded and

finely chopped red chilli in low-calorie cooking

spray. Pour in beaten eggs, then cook until set. You

could also top your omelette with 30g Cheddar

or 50g mozzarella (both Healthy Extra ‘a’ choices).

Serve hot or cold with salad

l Sausage,

courgette, tomato

& potato tray bake

FREE,

recipe p21

Thursday

l Strawberry muesli bowl: slice

and hull fresh strawberries and

stir through 40g no-added-sugar

muesli (a Healthy Extra ‘b’).

Serve topped with fat-free

natural Greek yogurt

l Chicken pasta salad: mix sliced cooked skinless

and boneless chicken breast with halved cherry

tomatoes, drained canned cannellini beans and

cooked dried pasta shapes. Stir through fat-free

vinaigrette to taste and season with a twist of black

pepper. Serve hot or cold over a large green salad

l Lamb steaks

with smoky beans

& tomatoes

FREE n

recipe p21

Friday

l Morning scramble: fry thinly

sliced red onion, pepper and

mushrooms in low-calorie

cooking spray. Add lightly beaten

eggs and stir until scrambled

to your liking

l Open salmon sandwich: spread 2 slices wholemeal

bread from a small 400g loaf (a Healthy Extra ‘b’)

with fat-free natural fromage frais. Scatter over

watercress and chopped spring onions, then top

with flaked cooked (or drained canned) skinless

and boneless salmon and a squeeze of lemon juice

l Gammon steaks

with pineapple

salsa & chips

FREE,

recipe p22

Saturday

l Breakfast hash: fry sliced

cooked new potatoes (canned

or fresh) with lots of cherry

tomatoes and sliced mushrooms

in low-calorie cooking spray. Serve

with piping-hot baked beans

l Warm chickpea salad with pitta: heat drained

canned chickpeas with lots of fresh spinach and

a pinch of smoked paprika, then top with sliced

red pepper. Serve with a 60g wholemeal pitta

bread (a Healthy Extra ‘b’). You could also top with

45g cubed feta (a Healthy Extra ‘a’), if you like

l Prawn noodle

stir-fry

FREE,

recipe p23

Sunday

l Eggs on toast: dry-fry lots

of fresh spinach until wilted.

Pile onto 2 slices wholemeal

toast from a small 400g loaf

(a Healthy Extra ‘b’) and top

with eggs fried in low-calorie

cooking spray

l Chunky chicken skewers: thread cubes of

skinless and boneless chicken breast onto long

skewers, with chunks of onion, pepper and

courgette. Grill for 8-10 minutes, or until the

chicken is cooked through, and sprinkle with

chopped coriander. Serve with cooked dried

rice and fat-free natural Greek yogurt

l Roast beef with

watercress sauce

& roasties

1 Syn,

recipe p23

BREAKFASTS LUNCHES DINNERS

SLIMMING WORLD MAGAZINE 19

recipes for success