Slim to Win

Research has shown that you are much more likely to succeed on a weight-loss programme if you see a significant weight loss early on. This is why my Slim to Win Diet offers a fairly strict eating plan for the first two weeks, followed by a more generous calorie allowance from week three onwards. In trials, we found that dieters lost, on average, a staggering 7.25lb in the first 14 days and it wasn’t unusual for them to lose a stone – or more in some cases – in the first month. For instance, Slim to Win dieter Neil Wicklen lost an incredible 1st 9lb in the first four weeks!

What to do

For the first two weeks, follow the Fat Attack Fortnight Diet of 1200 calories a day. During these two weeks you are allowed three main meals a day and two small power snacks. You can either use the 14-day eating plan here or choose your menus from the suggestions here. For convenience, all the meals within each category are interchangeable, so select your favourites and repeat them as often as you want.

From week three, in addition to the above meals, you can enjoy a daily treat, an alcoholic drink and a pudding if your calorie allowance permits. Use the charts here to find out your personal daily calorie allowance according to your age, gender and current weight so you can design your own eating plan, choosing from the menus and recipes in this book.

Remember, you can speed up your rate of weight loss by introducing more activity or formal exercise into your daily life. Aerobic exercise burns fat while toning exercises make your muscles stronger and shapelier. To maximise your weight loss and improve your overall shape, aim to do a selection of both types several times a week, even if it’s only for ten minutes at a time.

Diet notes

Daily allowance

Remember, all meals are interchangeable within each category, e.g. you can swap or repeat any lunch suggestion for another lunch you prefer.

The Fat Attack Fortnight Diet

DAY 1

Breakfast

½ melon filled with 1 red portion pot/115g raspberries, plus 1 low-fat fruit yogurt (max. 100 kcal and 5% fat)

Mid-morning Power Snack

Lunch

2 slices wholegrain bread spread with mustard or pickle, made into an open sandwich with 50g wafer-thin ham, chicken, turkey or low-fat cottage cheese, plus a small salad

Mid-afternoon Power Snack

Vegetable crudités: ½ carrot, ¼ red pepper, ¼ green pepper, 1 stick celery, 1 × 5cm piece cucumber and 5 cherry tomatoes

Dinner

Pan-Fried Liver with Leek Mash (see recipe here) served with unlimited vegetables (excluding potatoes),

DAY 2

Breakfast

1 Weetabix served with 100g canned peaches in natural juice, 100g low-fat natural yogurt and 1 teaspoon brown sugar

Mid-morning Power Snack

100g pomegranate seeds

Lunch

50g cooked or smoked salmon, mackerel or trout served with 1 teaspoon horseradish sauce and a large salad tossed in oil-free dressing

Mid-afternoon Power Snack

2 kiwi fruit

Dinner

1 × 150g chicken breast (no skin) chopped and dry-fried until almost cooked. Add ½ pack stir-fry vegetables and unlimited beansprouts. When hot, add soy sauce and 1 tablespoon sweet chilli sauce

Power snacks

1 × 90g Tesco Fresh Apple and Grape Snack Pack

DAY 3

Breakfast

2 grilled turkey rashers served with 1 slice wholegrain bread, toasted, plus 1 small can (approx. 200g) tomatoes, boiled until reduced

Mid-morning Power Snack

5 heaped tablespoons blueberries

Lunch

1 × 400g can lentil or vegetable soup (max. 5% fat and 200 kcal) served with 1 slice wholegrain bread, toasted

Mid-afternoon Power Snack

Crudités with dip: 1 blue portion pot/75g tomato salsa, plus 5cm cucumber, 1 celery stick and ¼ yellow pepper, all cut into sticks

Dinner

Mushroom and Spinach Pasta Bake (see recipe here) served with green salad

DAY 4

Breakfast

1 red portion pot/50g bran flakes or Sultana Bran served with milk from allowance and 1 teaspoon sugar

Mid-morning Power Snack

1 yellow portion pot/70g blueberries topped with 2 teaspoons Total 0% fat Greek yogurt

Lunch

1 × 150g oven-baked sweet potato topped with Carbonara, Chicken Korma or Fruity Coleslaw (see recipes here), plus 1 piece fresh fruit (excluding bananas)

Mid-afternoon Power Snack

2 kiwi fruit

Dinner

Quorn and Mushroom Stuffed Red Onions (see recipe here) served with 150g boiled new potatoes (with skins) and a salad

DAY 5

Breakfast

1 slice wholegrain bread, toasted, spread with 1 teaspoon jam, marmalade or honey, plus 1 whole fresh grapefruit

Mid-morning Power Snack

12 seedless grapes

Lunch

2 slices wholegrain bread, spread with low-calorie salad cream and made into open sandwiches, topped with 50g wafer-thin ham, turkey, beef or smoked salmon plus a small mixed salad

Mid-afternoon Power Snack

100g pomegranate seeds

Dinner

Lamb and Pepper Hotpot (see recipe here) served with green vegetables

DAY 6

Breakfast

Blueberry crunch: 40g cornflakes, topped with 10g fresh blueberries, 2 tablespoons low-fat natural yogurt and 2 teaspoons maple syrup

Mid-morning Power Snack

1 apple or pear

Lunch

Quick two bean salad: toss 100g each drained canned kidney beans and chickpeas, 1 sliced spring onion, 2 quartered cherry tomatoes, 1 celery stick, chopped red pepper and parsley in oil-free dressing; serve with 1 wholegrain crispbread spread with 1 tablespoon half-fat cottage cheese

Mid-afternoon Power Snack

1 apple or pear

Dinner

150g white fish, steamed, served with 115g boiled new potatoes (with skins) and unlimited green vegetables

DAY 7

Breakfast

1 red portion pot/60g All-Bran served with milk from allowance and 1 teaspoon sugar

Mid-morning Power Snack

2 satsumas

Lunch

1 small low-fat pizza (max. 230 kcal and 5% fat) served with a large mixed salad tossed in oil-free dressing

Mid-afternoon Power Snack

Crudités with dip: 1 blue portion pot/75g tomato salsa, plus 5cm cucumber, 1 celery stick and ¼ yellow pepper, all cut into sticks

Dinner

Veggie Cottage Pie (see recipe here) served with green vegetables or salad

DAY 8

Breakfast

1 Weetabix served with 100g canned peaches in natural juice, 100g low-fat natural yogurt and 1 teaspoon brown sugar

Mid-morning Power Snack

1 cereal bowl of mixed salad with oil-free dressing

Lunch

1 × 400g can any soup (max. 5% fat and 200 kcal) served with 1 slice toasted wholegrain bread

Mid-afternoon Power Snack

2 kiwi fruit

Dinner

Chilli Con Carne (see recipe here) served with a green salad

DAY 9

Breakfast

200g fresh fruit salad plus 100g low-fat yogurt (max. 5% fat) and 1 tablespoon muesli

Mid-morning Power Snack

12 seedless grapes

Lunch

2 slices wholegrain bread, toasted, topped with 1 yellow portion pot/115g baked beans

Mid-afternoon Power Snack

10 sweet silverskin pickled onions plus 10 cherry tomatoes

Dinner

3 low-fat pork sausages or Quorn sausages (max. 5% fat), grilled, served with 115g mashed sweet potatoes, unlimited green vegetables and gravy

DAY 10

Breakfast

2 grilled turkey rashers served with ½ slice wholegrain bread, toasted, plus 50g baked beans

Mid-morning Power Snack

2 satsumas

Lunch

Any Tasty Toast Topper (see recipes here) plus salad and 1 piece fresh fruit (excluding bananas)

Mid-afternoon Power Snack

Tomato and basil salad: 2 tomatoes, sliced and mixed with 5 fresh basil leaves and ¼ red onion, finely chopped

Dinner

Fresh Tuna with Tomato and Radish Salsa (see recipe here) served with 1 blue portion pot/55g (uncooked weight) or 1 red portion pot/144g (cooked weight) boiled basmati rice

TIP Remember to use your Rosemary Conley Portion Pots to measure your servings accurately

DAY 11

Breakfast

1 poached or dry-fried egg served with 1 grilled low-fat sausage, 2 grilled tomatoes and 100g grilled mushrooms

Mid-morning Power Snack

2 kiwi fruit

Lunch

1 wholegrain or wholemeal tortilla wrap (max. 200 kcal) spread with 1 teaspoon sweet chilli sauce and filled with mixed salad leaves and 50g cooked chicken breast (no skin)

Mid-afternoon Power Snack

12 seedless grapes

Dinner

Quorn Lasagne Verde (see recipe here) plus a mixed leaf salad tossed in oil-free dressing; 1 satsuma

DAY 12

Breakfast

1 slice wholegrain bread, toasted, topped with 100g baked beans, plus 1 whole fresh grapefruit

Mid-morning Power Snack

2 satsumas

Lunch

1 × 150g oven-baked sweet potato topped with any Jacket Potato Filler (see recipes here), plus 1 piece fresh fruit (excluding bananas)

Mid-afternoon Power Snack

5 mini low-fat breadsticks plus 1 tablespoon Total 0% fat Greek yogurt mixed with chopped chives

Dinner

Fruity Turkey Stir-Fry (see recipe here) served with 1 blue portion pot/55g (dry weight) or 1 red portion pot/144g (cooked weight) boiled basmati rice

DAY 13

Breakfast

1 pot Rosemary Conley Ready to Eat Porridge (available from chiller cabinet in Asda)

Mid-morning Power Snack

1 peach

Lunch

1 wholegrain or wholemeal tortilla wrap (max. 200 kcal) spread with 1 teaspoon sweet chilli sauce and filled with mixed salad leaves and 50g cooked chicken breast (no skin)

Mid-afternoon Power Snack

Vegetable crudités: ½ carrot, ¼ red pepper, ¼ green pepper, 1 stick celery, 1 × 5cm piece cucumber and 5 cherry tomatoes

Dinner

Haddock Lyonnaise (see recipe here) served with unlimited vegetables (excluding potatoes)

DAY 14

Breakfast

1 egg, boiled, served with 1 slice wholegrain bread, toasted, spread with Marmite, plus ½ fresh grapefruit

Mid-morning Power Snack

1 cereal bowl of mixed salad with oil-free dressing

Lunch

Any prepacked sandwich of your choice (max. 5% fat and 250 kcal) plus 1 apple or orange

Mid-afternoon Power Snack

1 × 14g pack Asda organic mini raisins

Dinner

Pork and Chickpea Casserole (see recipe here) served with unlimited vegetables (excluding potatoes)

Slim to Win Diet: Week Three

Choose any breakfast, lunch or dinner from the following lists and, from week three, you can add on a treat, pudding and an alcoholic drink each day depending on your calorie allowance.

BREAKFASTS (approx. 200 calories each)

Fruit breakfasts

• Homemade fruit smoothie: blend 100g apricots, peaches or strawberries with 100g virtually fat-free fromage frais and 100ml milk from allowance

• Breakfast oat smoothie: in a blender, whizz 1 peach, 100g strawberries, 1 tablespoon oat bran and 100g low-fat plain or strawberry yogurt (max. 100 kcal and 5% fat) with enough milk from allowance to get desired consistency

• ½ melon filled with 1 red portion pot/115g blueberries or raspberries, plus 1 low-fat fruit yogurt (max. 100 kcal and 5% fat)

• Gi fruit salad: 1 satsuma, broken into segments, 1 chopped pear, 25g seedless grapes and 15g porridge oats mixed with 1 blue portion pot/80g 0% fat Greek yogurt

• 1 × 100g low-fat yogurt (max. 75 kcal and 5% fat) mixed with 1 sliced banana

• 200g fresh fruit salad plus 100g low-fat yogurt (max. 5% fat) and 1 tablespoon muesli

• 1 × 175g pot Müller One a Day yogurt (any flavour) plus 1 yellow portion pot/70g blueberries

• 1 × 150g snack size pot Müller Rice, apple or strawberry flavour, plus 100g raspberries

Cereal breakfasts

• 1 Weetabix served with 100g canned peaches in natural juice, 100g low-fat natural yogurt and 1 teaspoon brown sugar

• Tropical muesli: 1 blue portion pot/40g muesli (max. 5% fat), topped with 30g each sliced kiwi fruit, mango, pineapple and melon and served with milk from allowance

• 1 Weetabix or Shredded Wheat served with milk from allowance and 1 sliced banana

• 1 blue portion pot/35g porridge oats made into porridge using water, served with milk from allowance and 1 teaspoon honey plus 1 peach

• 1 green portion pot/50g Special K cereal served with milk from allowance and 5 sliced strawberries

• 1 red portion pot/60g All-Bran served with milk from allowance and 1 teaspoon sugar

• 1 red portion pot/50g branflakes or Sultana Bran served with milk from allowance and 1 teaspoon sugar

• 2 Weetabix or Shredded Wheat served with milk from allowance and 1 teaspoon sugar

• 1 red portion pot/30g Sugar Puffs served with milk from allowance and 1 low-fat fruit yogurt or fromage frais (max. 75 kcal and 5% fat)

• 1 red portion pot/40g Special K served with milk from allowance and 150g mixed raspberries and blueberries

• Blueberry crunch: 40g cornflakes, topped with 10g fresh blueberries, 2 tablespoons low-fat natural yogurt and 2 teaspoons maple syrup

Cooked breakfasts

• 1 turkey rasher, grilled, 1 low-fat (max. 5% fat) sausage, grilled, plus 3 fresh tomatoes, grilled, and 1 yellow portion pot/115g baked beans

• 1 slice wholegrain bread, toasted, topped with 1 yellow portion pot/115g baked beans

• 2 grilled turkey rashers served on 1 slice wholegrain bread, toasted, plus 1 small can (approx. 200g) tomatoes, boiled until reduced

• 1 poached or dry-fried egg served with 1 grilled low-fat sausage, 2 grilled tomatoes and 100g grilled mushrooms

• 1 boiled egg served with 1 slice wholegrain bread, toasted, spread with Marmite, plus ½ grapefruit

• 50g smoked salmon served with 1 scrambled egg, plus ½ fresh grapefruit

Quick breakfasts

• 1 slice wholegrain bread, toasted, spread with 1 teaspoon jam, marmalade or honey, plus 1 whole fresh grapefruit

• Any Tasty Toast Topper (see recipes here), plus 1 satsuma or clementine

• 1 crumpet, toasted, topped with 2 teaspoons jam or honey, 1 teaspoon 0% fat Greek-style yogurt and 5 raspberries

• 1 mini bagel (60g), toasted, spread with 25g extra-light soft cheese and topped with 30g smoked salmon plus 1 apple

• 250ml any ready-made pure fruit smoothie (e.g. Innocent pure fruit strawberry and banana smoothie) plus 1 Alpen Light cereal bar any flavour (max. 200 kcal and 5% fat)

• 1 pot Rosemary Conley Ready to Eat Porridge (available from chiller cabinet in Asda)

• 1 yellow portion pot/125ml fruit juice, plus 1 slice wholegrain bread, toasted, spread with 1 teaspoon jam, marmalade or honey

• 1 Rosemary Conley Low Gi Nutrition Bar (from www.rosemaryconley.com) plus 1 yellow portion pot/125ml unsweetened fruit juice

LUNCHES (approx. 300 calories each)

Sandwiches

• Any prepacked sandwich of your choice (max. 5% fat and 250 kcal) plus 1 apple or orange

• 1 × 40g granary baguette spread with 20g extra-light soft cheese and topped with 25g wafer-thin ham or Quorn Deli Ham Style, plus 1 sliced tomato and chopped basil or chives

• Spread 2 slices wholegrain bread with low-calorie salad dressing and make into an open sandwich with 40g low-fat cottage cheese or smoked salmon, topped with salad

• 1 wholegrain or wholemeal tortilla wrap spread with 1 teaspoon cranberry sauce and 1 teaspoon extra-light mayonnaise, filled with 50g wafer-thin turkey or chicken and served with a small mixed salad

• 2 slices wholegrain bread spread with mustard or pickle, made into an open sandwich with 50g wafer-thin ham, chicken, turkey, plus a small salad served with oil-free dressing

• 1 wholegrain or wholemeal tortilla wrap (max. 200 kcal) spread with 1 teaspoon sweet chilli sauce and filled with mixed salad leaves and 50g cooked chicken breast (no skin)

• 4 wholegrain Ryvitas topped with 60g (½ can) sardines in tomato sauce, mashed, plus a mixed salad tossed in oil-free dressing

• Lemon and Mustard Seed Houmous with Pitta (see recipe here) served with shredded lettuce leaves

Salad lunches

• Any prepacked low-fat salad (max. 300 kcal and 5% fat)

• 1 × 250g pack ready-madeTuna Light Lunch tomato salsa flavour served with a small salad and 1 mini pitta bread

• Niçoise-style Beef Salad (see recipe here)

• Low-Gi rice salad: 1 blue portion pot/55g (uncooked weight) or 1 red portion pot/144g (cooked weight) boiled basmati rice, mixed with chopped spring onions, peppers, tomatoes, cucumber, mushrooms, tossed in soy sauce, served with 50g reduced-fat houmous or 25g wafer-thin chicken or turkey breast. Serve with mixed salad leaves

• Warm Chicken Caesar Salad (see recipe here)

• Balsamic Bean Salad (see recipe here)

• 50g cooked or smoked salmon, mackerel or trout served with 1 teaspoon horseradish sauce and a large salad tossed in oil-free dressing

• 100g peeled, cooked prawns mixed with rocket leaves and sliced cucumber and drizzled with ½ teaspoon sweet chilli sauce served with 1 small (50g) wholemeal pitta bread

• 1 × 125g grilled chicken breast served with 1 blue portion pot/75g tomato salsa and a large mixed salad tossed in oil-free dressing, plus 1 kiwi fruit

• Large mixed salad (lettuce, tomato, peppers, celery, cucumber, carrot) and 75g drained canned tuna (in brine) mixed with 4 teaspoons extra-light mayonnaise and 2 chopped spring onions, plus 3 boiled new potatoes (with skins), cooled, then chopped and mixed with the tuna and salad

• Quick two bean salad: toss 100g each drained canned kidney beans and chickpeas, 1 sliced spring onion, 2 quartered cherry tomatoes, 1 celery stick, chopped red pepper and parsley in oil-free dressing; serve with 1 wholegrain crispbread spread with 1 tbsp half-fat cottage cheese

• Fruity ham salad: 1 sliced peach, 100g cubed melon and 50g sliced ham served on a bed of mixed salad leaves tossed in oil-free dressing and served with 1 slice wholegrain bread

• Quick chicken Waldorf salad: 100g cooked chicken breast (no skin), diced, mixed with chopped celery, 1 chopped apple, chopped fresh parsley and 4 tablespoons low-fat fromage frais and served with 2 rice cakes or 1 wholegrain Ryvita

Cooked lunches

• 2 slices wholegrain bread, toasted, topped with 1 yellow portion pot/115g baked beans

• 1 small low-fat pizza (max. 230 kcal and 5% fat) served with a large mixed salad tossed in oil-free dressing

• 2 Quorn sausages, grilled, served with 1 yellow portion pot/100g mashed sweet potato plus boiled broccoli and cauliflower and low-fat gravy

• 1 × 150g oven-baked sweet potato topped with any Jacket Potato Filler (see recipes here), plus 1 piece fresh fruit (excluding bananas)

• Piri Piri Chicken (see recipe here) served with a large mixed salad

• Pork and Pepper Fajitas (see recipe here)

• Any Tasty Toast Topper (see recipes here) plus salad and 1 piece fresh fruit (excluding bananas)

• Zesty Prawns (see recipe here) served with 115g boiled new potatoes (with skins) and unlimited green vegetables

• Three Pepper Pasta (see recipe here)

• Pancetta and Mushroom Pasta (see recipe here)

• Sage Polenta with Chilli Tomatoes (see recipe here) served with salad

• Mushroom and Saffron Pilaff (see recipe here) served with a large mixed salad, plus 1 low-fat yogurt (max. 100 kcal and 5% fat)

• Prawn Couscous (see recipe here) served with mixed salad leaves

• Quorn Stuffed Pepper (see recipe here) served with salad; 1 low-fat yogurt (max. 100 kcal and 5% fat)

Soup lunches

• 1 × 400g can lentil or vegetable soup (max. 5% fat and 200 kcal) served with 1 slice toasted wholegrain bread

• Leek and Sweet Potato Soup (see recipe here) served with 1 small wholegrain roll

• Easy Pea and Ham Soup (see recipe here) served with 1 slice toasted wholegrain bread, plus 1 low-fat yogurt (max. 5% fat and 100 kcal)

• Vicky’s Thai Coconut Noodle Soup (see recipe here) served with 1 slice wholegrain bread

• Prawn Bisque (see recipe here) served with 1 small wholegrain roll

• Bortsch with Baby Vegetables (see recipe here) served with 1 small wholegrain roll

• Tofu Rice Noodle Soup (see recipe here)

• Thai Vegetable Soup (see recipe here) served with 1 small wholegrain roll, plus 1 apple or pear

• Sun-Dried Tomato and Basil Soup (see recipe here), served with 1 small wholegrain roll, plus 1 apple or orange

DINNERS (approx. 400 calories each)

Chicken and turkey dinners

• 1 × 115g chicken breast, grilled or baked, served with 1 × 150g oven-baked sweet potato and other vegetables of your choice

• 1 × 150g chicken breast (no skin) chopped and dry-fried until almost cooked. Add ½ pack stir-fry vegetables and unlimited beansprouts. When hot, add soy sauce and 1 tablespoon sweet chilli sauce

• Fruity Turkey Stir-Fry (see recipe here) served with 1 blue portion pot/55g (dry weight) or 1 red portion pot/144g (cooked weight) boiled basmati rice

• Chicken Enchiladas (see recipe here) served with red pepper salsa and green salad leaves

• Neil and Allyson’s Speedy Chicken Curry (see recipe here) served with 40g (dry weight) boiled basmati rice

• Turkey Stir-Fry with Noodles (see recipe here)

• Braised Turkey and Pork Rolls (see recipe here) served with 100g dry-roasted sweet potatoes, Courgette and Pepper Rosti (see recipe here) and green vegetables

• Tandoori Chicken Drumsticks (see recipe here) served with 1 blue portion pot/55g (dry weight) or 1 red portion pot/144g (cooked weight) boiled basmati rice and a green salad

Beef dinners

• Beef and Mushroom Crumble (see recipe here) served with unlimited vegetables (excluding tomatoes)

• Hearty Beef Casserole (see recipe here)

• Beef Pasanda (see recipe here) served with 1 blue portion pot/55g or 1 red portion pot/144g (cooked weight) boiled basmati rice

• Chilli Con Carne (see recipe here) served with 1 blue portion pot/55g (dry weight) or 1 red portion pot/144g (cooked weight) boiled basmati rice

• Beef and Broccoli Stir-Fry (see recipe here) served with 1 × 65g block (uncooked weight) boiled noodles

• Farfalle Bolognese (see recipe here) served with green salad

• Pan-Fried Beef with Brandy (see recipe here) served with 1 × 200g oven-baked sweet potato (with skin) or boiled new potatoes (with skins) and unlimited other vegetables

Pork dinners

• Pork and Pineapple Burgers (see recipe here) served in 1 wholegrain roll, plus tomato salsa and salad

• Pork Slices with Cheese and Sage (see recipe here) served with 1 blue portion pot/55g (dry weight) or 1 red portion pot/144g (cooked weight) boiled basmati rice, and salad

• Pork and Chickpea Casserole (see recipe here) served with unlimited vegetables (excluding potatoes)

• Pork with Balsamic Peppers and Noodles (see recipe here)

• Sweet and Sour Pork Chops (see recipe here) served with 75g boiled new potatoes (with skins) and unlimited green vegetables

• Chinese Pork Noodles (see recipe here)

Lamb dinners

• 115g lamb’s liver braised in gravy and sliced onions, served with 115g boiled new potatoes (with skins) and unlimited other vegetables

• Lamb and Pepper Hotpot (see recipe here) served with green vegetables

• Lamb Cutlets with Garlic and Redcurrant Glaze (see recipe here) served with 75g boiled new potatoes (with skins) and green vegetables

• Pan-Fried Liver with Leek Mash (see recipe here) served with unlimited vegetables (excluding potatoes), plus 1 low-fat yogurt (max. 100 kcal and 5% fat)

• Teriyaki Lamb Skewers (see recipe here) served with 1 × 200g oven-baked sweet potato (with skin) and a mixed salad

• Navarin of Lamb (see recipe here) served with 175g boiled new potatoes (with skins) and unlimited other vegetables

Fish dinners

• 150g white fish, steamed, served with 115g boiled new potatoes (with skins) and steamed green vegetables

• 1 × 115g salmon steak, grilled, served with 115g boiled new potatoes (with skins) plus unlimited steamed green vegetables and 2 teaspoons low-calorie salad cream

• Baked Smoked Haddock with Peppers (see recipe here) served with 115g boiled new potatoes (with skins) and unlimited other vegetables or salad

• Fresh Tuna with Tomato and Radish Salsa (see recipe here) served with 1 blue portion pot/55g (uncooked weight) or 1 red portion pot/144g (cooked weight) boiled basmati rice

• Mussels with White Wine and Spinach (see recipe here) served with 1 slice wholegrain bread

• Haddock Lyonnaise (see recipe here) served with unlimited salad or vegetables (excluding potatoes)

• Seared Tuna with Balsamic Greens (see recipe here) served with 50g (uncooked weight) steamed couscous and a green salad tossed in oil-free dressing

• Fragrant Fish Curry (see recipe here) served with 1 blue portion pot/55g (uncooked weight) or 1 red portion pot/144g (cooked weight) boiled basmati rice

Vegetarian dinners

• 3 Quorn sausages, grilled, served with 115g mashed sweet potatoes, unlimited green vegetables and gravy

• Garlic Baked Tomatoes (see recipe here) served with 1 × 200g oven-baked sweet potato and salad

• Sweet Potato and Fennel Gratin (see recipe here) served with unlimited vegetables (excluding potatoes) or salad

• Tomato and Cheese Tarts (see recipe here) served with 175g boiled new potatoes (with skins) and unlimited vegetables or salad

• Mushroom and Spinach Pasta Bake (see recipe here) served with green salad

• Quorn and Mushroom Stuffed Red Onions (see recipe here) served with 150g boiled new potatoes (with skins) and a salad

• Falafels with Pitta and Yogurt (see recipe here)

• Vegetable and Black Bean Noodle Stir-Fry (see recipe here) served with steamed pak choi or a mixed salad tossed in oil-free dressing, plus 1 low-fat yogurt (max. 75 kcal)

• Quorn Lasagne Verde (see recipe here) plus a mixed leaf salad tossed in oil-free dressing; 1 satsuma

• Spinach and Ricotta Pie (see recipe here) served with tomato salad and 1 red portion pot/107g (cooked weight) or 1 blue portion pot/50g (dry weight) steamed couscous

• Spicy Pasta with Rocket (see recipe here)

• Veggie Cottage Pie (see recipe here) served with green vegetables or salad

• Roweena’s Healthy Pizza (see recipe here) served with salad or vegetables (excluding potatoes)

• Basque Omelette (see recipe here) served with 150g boiled new potatoes (with skins)

For more delicious meal ideas, see the recipe sections in this book and add accompaniments according to your personal calorie allowance (see here).

POWER SNACKS

Choose two a day (approx. 50 calories each) and eat one mid-morning and mid-afternoon to stave off hunger pangs or combine two of them for an extra snack at any time of day.

• 12 seedless grapes

• 75g mango

• 200g melon (flesh only)

• 7 medium-sized strawberries

• 1 small or ½ large banana

• 1 apple or pear

• 2 satsumas

• 2 kiwi fruit

• 1 orange or nectarine

• 1 cereal bowl of mixed salad with oil-free dressing

• 3 ready to eat prunes

• 5 heaped tablespoons blueberries

• 3 dried apricots

• ½ medium grapefruit topped with 1 teaspoon raisins or sultanas

• 100g cherries

• 100g pomegranate seeds

• Tomato and basil salad: 2 tomatoes, sliced and mixed with 5 fresh basil leaves and ¼ red onion, finely chopped and lightly tossed in balsamic vinegar

• 5 mini low-fat breadsticks plus 1 tablespoon Total 0% fat Greek yogurt mixed with chopped chives

• Crudités with dip: 1 blue portion pot/75g tomato salsa, plus 5cm cucumber, 1 celery stick and ¼ yellow pepper, all cut into sticks

• 1 yellow portion pot/70g blueberries topped with 2 teaspoons Total 0% fat Greek yogurt

• 10 sweet silverskin pickled onions plus 10 cherry tomatoes

• Vegetable crudités: ½ carrot, ¼ red pepper, ¼ green pepper, 1 stick celery, 1 × 5cm piece cucumber and 5 cherry tomatoes

• 1 Kallo thick slice rice cake topped with 1 Laughing Cow Extra Light cheese triangle

• 1 × 90g Tesco Fresh Apple and Grape Snack Pack

• 1 Asda Good For You chicken noodle cup soup

• 1 Weight Watchers citrus fruit yogurt (pink grapefruit, lemon, or orange and nectarine)

• 1 × 14g pack Asda organic mini raisins

TREATS

From week three of the Slim to Win Diet you are allowed a daily treat. It can be anything you like, high fat or low fat, as long as it doesn’t exceed 100 calories. All the ones listed below are under 100 calories and have 5% or less fat. If you want, you can save up your treats over seven days for a special occasion.

Lollies

• Wall’s Mini Milk 31 kcal

• Del Monte Fruitini 44 kcal

• Wall’s Mini Twister 46 kcal

• Rowntrees Fruit Pastil-lolly 60 kcal

• Wall’s Mini Calippo 70 kcal

• The Skinny Cow Berry Blush smoothie 71 kcal

• Nestlé Fab lolly 79 kcal

• Del Monte Strawberry Fruit Double 83 kcal

• Del Monte Smoothie Mango 97 kcal

• The Skinny Cow Triple Chocolate 97 kcal

Cakes

• Morrisons Eat Smart lemon cake slice 81 kcal

• Mr Kipling Delightful apple slice 91 kcal

• Asda Good for You cherry bakewell slice 98 kcal

• Morrisons Eat Smart carrot cake slice 84 kcal

• Tesco Light Choices date and walnut cake slice 70 kcal

• Asda Good For You chocolate slice 95 kcal

Crisps

• 1 × 15g bag Asda Good For You sea salt and malt vinegar flavour potato fries 54 kcal

• 1 × 12g bag Morrisons Eat Smart diet bacon flavour waffle potato snack 42 kcal

• 1 × 20g bag Weight Watchers Mini Hoops salt and vinegar flavour 70 kcal

• 1 × 10g bag Morrisons Eat Smart diet pickled onion ring flavour potato snack 35 kcal

• 25g Penn State Pretzels original salted 94 kcal

Cereal and snack bars

• Asda Good For You pomegranate cereal bar 76 kcal

• Alpen Light chocolate and orange bars 60 kcal

• Alpen light summer fruits 59 kcal

• Ryvita Goodness Bar apple and sultana flavour 62 kcal

• Jordans Frusli All Fruit strawberry bar 94 kcal

ALCOHOLIC DRINKS

All these alcoholic drinks are under 100 calories. Use slimline mixers and diet drinks with spirits to keep the calories down.

Beer

• 300ml/½ pint bitter 91 kcal

• 300ml/½ pint lager 82 kcal

Brandy and liqueurs

• 1 × 25ml measure brandy 50 kcal

• 1 × 25ml measure Southern Comfort 81 kcal

• 1 × 25ml measure Tia Maria 75 kcal

Sprits

• 1 × 25ml measure Bacardi 56 kcal

• 1 × 275ml bottle Diet Bacardi Breezer 96 kcal

• 1 × 25ml measure gin 50 kcal

• 1 × 25ml measure vodka 50 kcal

• 1 × 25ml measure whisky 50 kcal

Vermouth

• 1 × 50ml measure Martini Rosso 70 kcal

• 1 × 50ml measure Martini Extra Dry 48 kcal

Wine and fortified wine

• 1 × 125ml glass champagne 95 kcal

• 1 × 125ml glass dry white wine 83 kcal

• 1 × 125ml glass medium white wine 93 kcal

• 1 × 125ml glass red wine 85 kcal

• 1 × 125ml glass medium rosé wine 89 kcal

• 1 × 50ml measure port 79 kcal

• 1 × 50ml measure sweet sherry 68 kcal

• 1 × 50ml measure dry sherry 58 kcal