Lose weight in a week – 7 day non vegetarian menu

Lose weight

Portions of food including wholemeal bread, cereals and milk for extra fibre and calcium – they ensure you have a healthy, balanced diet you can enjoy for life.

We’ve put together a deliciously diverse 7-day menu that’s just bursting with basic Free Food (shown in bold) and includes your Healthy Extra choices (shown in italics) each day – super for your weight loss and simple to follow.

Day one

Citrus start

Pour fat-free natural yogurt over orange and kiwi slices and top with 40g Mornflake Swiss style muesli. Enjoy with a latte made with 250ml milk from your allowance.

Chicken salad

Put 150g dried couscous in a heatproof bowl and cover with boiling veg stock. Leave to stand for 10 minutes and then add finely chopped cucumber, tomato and radishes.
Serve topped with cooked skinless chicken pieces and lots of finely chopped fresh herbssuch as coriander or parsley.

Crusted cod with judias verdes

A crispy coating of breadcrumbs infused with lemon and garlic takes cod to another level. Sit down afterwards with a cuppa and a 26g Cadbury Curly Wurly (6 Syns)

Free Food Snack

Cut a sweet potato into long wedges, spray with low calorie cooking spray and bake until soft and golden.

Day two

Asparagus and roast pepper muffins

These savoury ‘muffins’ are ideal for breakfast, and the whole family will love them.
Eat now, or wrap in foil for an on-the-go breakfast.

Tuna melt toastie


Stir diced red onion through drained canned tuna in spring water. Lightly toast 2 slices wholemeal bread from a small 400g loaf. Spoon the tuna mixture onto 1 slice, press down with the back of the spoon, then add 30g cheddar cheese, grated. Top with the other piece of toast and grill until the cheese is gooey.

Chill out with a Wall’s Twister (4 Syns per 80ml lolly).

Chicken and bacon wraps


Try these chicken and bacon wraps with a side salad for a filling meal.

Free Food Snack

Peel and slice oranges into thin rounds and arrange on a plate. Sprinkle over ground ginger and drizzle with fat-free natural yogurt.

Day three

Berry ripple

Swirl defrosted frozen mixed berries into fat-free natural yogurt and layer in a glass with 40g Mornflake Swiss style muesli.

Five-bean jacket

Fill a cooked jacket potato with Heinz Five Beanz and top with 30g cheddar cheese, grated. Serve with a big bag of mixed lettuce leaves, grated carrot and drained canned sweetcorn, drizzle with fat-free vinaigrette.

Enjoy a Milky Way (5 Syns for a 21.5g bar)

Chipotle steak with sweet potato chips


There’s no need to limit steak to special occasions with this colourful midweek supper – enjoy!

Free Food Snack

Boil or bake fresh corn on the cob, season well and munch!

Day four

BLT bap

Split and lightly toast a 60g wholemeal roll. Fill with grilled back bacon rashers (visible fat removed), 30g cheddar cheeselettuce leaves and sliced tomato.

Baked eggs with peppers, spinach and tomato

hearty one-pot meal with a delicious combination of flavours.

King prawn dhansak


Filling lentils are at the heart of this colourful curry flavoured with mild spices, garlic and ginger. It’s a fakeaway you won’t forget!

You don’t need to send the Syns sky-high to enjoy a lager with your curry. A 300ml bottle of Carling is 5 Syns.

Free Food Snack

Nibble on a punnet of grapes

Day five

Fruity breakfast

Enjoy slices of melon, pineapple, kiwi and mixed berries with fat-free natural yogurt20g flaked almonds (or 16 chopped almonds) and 1 level tsp honey (1 Syn). Enjoy with a latte made with 250ml semi-skimmed milk.



Make an easy ramen noodle dish by adding some grated carrot, chopped courgette, spring onions, mushrooms and frozen peas to a flask or jar with a lid. Top with some softened rice noodles, a crumbled vegetable or beef stock cube, 1 tsp of miso paste (½ Syn) and some soy sauce. Add leftover chicken or prawns if you fancy it. When it comes to lunchtime simply pour over hot water, give it a good stir and enjoy!

Pork schnitzel

Tuck into this healthy-version of the German classic.

Settling down at home to watch a movie? Get the cinema feel with a 25g bag of Propercorn Sweet Coconut & Vanilla Popcorn (6 Syns).

Free Food Snack

Pour hot vegetable stock over plain dried couscous and allow to stand according to the pack instructions. Add grated carrot, then season. Spoon onto lean turkey slices and roll up.

Day six

Scrambled egg and smoked salmon

Whisk a couple of eggs with a touch of black pepper, then heat gently in a non-stick pan sprayed with low calorie cooking spray. Enjoy with smoked salmon, grilled tomatoes and chopped spring onions alongside 2 slices of wholemeal bread from a small 400g loaf, toasted and spread with 75g light soft cheese.

Chicken tikka skewers

Mix curry powder with fat-free natural yogurt and use to coat cubes of skinless chickenbreast. Thread the chicken onto long skewers, alternated with chunks of onion, pepper and courgette. Grill for 8-10 minutes, or until cooked through, and serve with freshly cooked white or brown rice and salad.

Take a break from shopping with a Primo Costa Coffee Iced Latte with skimmed milk (4½ Syns).

Creamy sausage pasta

Enjoy Slimming World Syn-free pork sausages and pasta in a creamy mushroom sauce.

Free Food Snack

Mix leftover smoked salmon with capers and halved cherry tomatoes, and squeeze over lemon juice. Use to fill little gem lettuce leaves.

Day seven

Big breakfast

This slim-friendly breakfast will keep you full until lunch.

Enjoy with a latte made with 250ml milk from your allowance.

Feta couscous with griddled veg

A fabulous fusion of Mediterranean flavours, this is one tasty salad!

Roast chicken dinner


This dish is perfect if you’re feeding the whole family – they’ll find it hard to believe that it’s slimming-friendly!

Celebrate a great weight-loss week with a 30g bag of Ryvita Minis and a 125ml glass of prosecco (11-12% vol) – 5 Syns. Cheers!

Free Food Snack

Enjoy defrosted frozen berries into fat-free natural yogurt.