7 DAY BRITISH MEAL PLANNER
                                                                                                                         Start today - to make it easy, here’s a week of meals all planned out for you.
                              Monday                       Tuesday                   Wednesday                     Thursday                       Friday                     Saturday                     Sunday
                  T      Chunky                                  Yogurt Fruit     Summer                                     Café Latte                Nutty Salted      Summer                                              7
                  FAS    Chocolate                                    Crunch      Strawberry                                 Flavour                       Caramel       Strawberry
                  K      Flavour                                    Meal Bar      Powder                                     Shake                         Meal Bar      Powder
                         Shake                                                    Shake                                                                                  Shake
                  BREA
                  K      Porridge                                                 1 large                                                   Cheddar                      Porridge                     Sour Cream
                                                                    1 Banana      Soft-Boiled                                               Flavour                                                   & Chive
                  SNAC                                                            Egg                                                       Bites                                                     Flavour
                                                                                                               Cherry Tomatoes                                                                        Pretzels
                                                1      Café Latte                               Chocolate                             4                    Simply                       Chunky                     Chocolate
                  H                                    Flavour                                     Crunch                                                  Vanilla                   Chocolate                        Crunch
                  C                                    Shake                                     Meal Bar                                                  Flavour                      Flavour                     Meal Bar
                  N
                  LU                                                                                                                                        Shake                        Shake
                  K                                  Chocolate Caramel Treat       Cucumber Sticks               Heavenly Chocolate                                      Heavenly Chocolate           1 Small
                                                     Snack Bar                                                   Delight Snack Bar                                       Delight Snack Bar            bunch of
                  SNAC                                                                                                                                                                                grapes
                         1 Crumpet                                                                                                                                                                        (100g)
                                                                                                                                              2 Satsumas
                  L                 Nutty Salted                             2                           3                 Yogurt Fruit                            5                            6                    Simply
                                        Caramel                                                                                 Crunch                                                                               Vanilla
                                        Meal Bar                                                                              Meal Bar                                                                               Flavour
                                                                                                                                                                                                                      Shake
                  EVENING MEA
                  K                                   Cheddar                     Chocolate Nutty Nougat       Sour Cream                   Chocolate Caramel Treat                                  Chocolate Caramel Treat
                        1 Apple                       Flavour                     Snack Bar                    & Chive                      Snack Bar                    1 Pear                      Snack Bar
                  SNAC                                Bites                                                    Flavour
                                                                                                               Pretzels
                                                                                                                                                                                                                                                      7 DAY PLANNER BRITISH RECIPES
                                                                                                                                                                                                                                                         For plenty more recipes including vegetarian options go to www.slimfast.co.uk
        Veggie                                                  Smoked mackerel,                                        Spaghetti                                               Scrambled Egg                                           Chicken Tikka                                            Bangers                                                 Great British
        Omelette                                                beetroot & potato salad                                 Bolognese                                               on Toast                                                Masala                                                   & Mash                                                  Breakfast
            ONLY                             1                      ONLY                              2                     ONLY                             3                      ONLY                             4                      ONLY                             5                       ONLY                            6                       ONLY                             7
          305                                                     600                                                     564                                                     553                                                     580                                                      607                                                     581
           calories                                                 calories                                               calories                                                calories                                                 calories                                                calories                                                 calories
        Preparation Time: 10 minutes                            Preparation time:  8 minutes                            Preparation Time: 10 minutes                            Preparation Time: 5 minutes                             Preparation Time: 25 minutes                             Preparation Time: 20 minutes                            Preparation Time: 5 minutes
        Cooking Time: 12 minutes                                Cooking time: 20 minutes                                Cooking Time: 15–20 minutes                             Cooking Time: 5 minutes                                 Cooking Time: 18–20 minutes                              Cooking Time: 24 minutes                                Cooking Time: 12 minutes
        Serves: 2                                               Serves: 2                                               Serves: 1                                               Serves: 2                                               Serves: 4                                                Serves: 4                                               Serves: 4
        Ingredients                                             Ingredients                                             Ingredients                                             Ingredients                                             Ingredients                                              Ingredients                                             Ingredients
        1 tablespoon half fat butter                            2 smoked mackerel fillets (75g each)                     2 sprays of oil                                         6 medium eggs                                           3–4 chicken breasts (450g), skinned and                  800g potatoes, peeled and quartered                     4 reduced fat pork sausages
        Handful of frozen peas (100g)                           360g new potatoes, cut in half                          1 small onion, finely chopped                            2 tablespoons semi-skimmed milk                         cubed                                                    1 tablespoon oil                                        4 rashers un-smoked back bacon
        ¼ of a leek, chopped                                    160g cooked beetroot sliced                             1 small carrot, finely chopped                           Black pepper                                            2.5cm piece of fresh root ginger, finely                  400g good quality pork sausages                         175g flat cap mushrooms, halved
        4 closed cup mushrooms, sliced                          200g bag washed watercress                              1 celery stick, finely chopped                           2 teaspoons oil                                         chopped                                                  2 red onions, sliced                                    4 medium eggs
        ¼ courgette, sliced                                     120g celery sliced                                      1 garlic clove, crushed                                 4 medium tomatoes, halved                               2 garlic cloves, finely chopped                           300ml beef stock                                        4 tomatoes, halved
        ¼ red pepper, chopped                                   2 tbsp. French dressing                                 115g extra lean minced beef                             4 thick slices bread                                    1 teaspoon chilli powder                                 ½ teaspoon cornflour                                     400g can baked beans
        ¼ yellow pepper, chopped                                Horseradish dressing                                    200g can chopped tomatoes                               40g half fat butter                                     Freshly ground black pepper                              3 teaspoons redcurrant jelly                            1 teaspoon olive oil
        1 crushed garlic clove                                  2 tsp. horseradish cream sauce                          1 tablespoon tomato purée                               1 tablespoon chopped fresh herbs, such                  2 tablespoons fresh coriander, chopped                   Black pepper                                            Dash Worcestershire sauce
        4 eggs                                                  90g half fat crème fraîche                              Pinch of dried mixed herbs                              as parsley or chives (optional)                         Juice of 1 lime                                          1 tablespoon Dijon mustard                              Black pepper
        Dash of semi-skimmed milk                               Squeeze of lemon juice                                  150ml beef stock                                                                                                50ml Flora Cuisine                                       3 tablespoons semi-skimmed milk                         8 slices wholegrain bread, toasted
        Handful of grated half fat Cheddar                                                                              85g dried spaghetti                                     For men, add 2 thick sausages grilled                   1 onion, finely chopped                                   30g half fat butter for mashing                         40g half fat butter 
        cheese (60g)                                            Directions                                              Vegetarian option: Use Quorn in place of                and a tablespoon of ketchup (164 kcal)                  1 red chilli, deseeded and finely                         320g peas (16 heaped tbsp)  
                                                                1) Add the potatoes to boiling water and                the minced beef                                         Directions                                              chopped                                                                                                          For men, add large portion mixed fruit 
        Directions                                              cook for 20 minutes until soft. Drain and                                                                       1) Beat the eggs and milk with a fork                   1 teaspoon ground turmeric                               For men, add 1 sausage (50g) + 70g extra                salad (250g) (188 kcal)
        1) Heat the half fat butter in a non-stick              set aside.                                              For men, add 2 slices of garlic bread                   until blended.                                          ½ chicken stock pot or cube                              potato (raw weight) (207 kcal)                          Directions
        frying pan and add peas, leeks,                         2) Place the watercress, celery and                      (50g)  (183 kcal)                                                                                              284ml pot Elmlea single or mixed with 
        mushrooms, courgette, peppers and                       beetroot in a large bowl and dress with                                                                         2) Place tomatoes on baking tray, drizzle               low fat natural yogurt                                   Directions                                              1) Grill sausages until browned on all 
        garlic. Sauté for 5 minutes.                            the French dressing.                                                                                            with oil and grill.                                     Fresh coriander to garnish                               1) Cook the potatoes for 15–20 minutes                  sides. Then add the bacon and 
        2) Whisk the eggs and milk together and                 3) Add the potatoes. Remove the skin                    Directions                                              3) Put 20g of half fat butter into a pan                Basmati rice (300g) to serve                             until tender. Drain and keep warm.                      mushrooms and grill on both sides.
        mix in the cheese. Pour over the                        from the mackerel and flake the fish on                   1) Spray a small non-stick saucepan with                and heat gently until melted. Add the                   For men, add a naan (70g) (200 kcal)                     2) In a non-stick frying pan heat the oil and           2) Meanwhile fry the eggs and tomatoes 
        vegetables and cook for a few minutes                   top of the potatoes.                                    oil and when hot, tip in the onion, carrot,             egg mixture and cook over medium                        Directions                                               gently fry the sausages until golden and                in a teaspoon of olive oil in a non-stick 
        until golden brown underneath.                          4) Make up the horseradish dressing in a                celery and garlic. Cook over medium                     heat, stirring constantly until the eggs                1) Place the chicken in a large bowl, mix                cooked through, add the onions and cook                 pan.
        3) Place under a pre-heated grill for a                 small bowl adding lemon juice to taste.                 heat, stirring occasionally, for a few                  are set.                                                with the ginger, garlic, chilli, black                   for 5-10 minutes until soft and beginning               3) Season the tomatoes with a little 
        further 5 minutes and serve                             5) Serve the salad with a dollop of                     minutes or until the vegetables are soft                4) Serve immediately with toast spread                  pepper, coriander and lime. Set aside.                   to turn golden.                                         Worcestershire sauce and some black 
        immediately.                                            horseradish dressing.                                   and beginning to turn golden brown.                     with the remaining half fat butter and                  2) Heat half the Flora Cuisine in a                      3) Add the stock and simmer for about 5                 pepper.
                                                                                                                        2) Add the minced beef and cook,                        grilled tomatoes.                                       heavy-based frying pan and fry the                       minutes until it has reduced by half.                   4) Spread the toast with half fat butter 
        Add a bread roll with 2 teaspoons                       Gluten free. Good source of omega 3.                    stirring for about 5 minutes until brown.                                                                       chicken for 8–10 minutes until brown.                    4) Mix the cornflour with a little water to              and enjoy!
        of low fat butter to make this a 600                                                                            3) Stir in the tomatoes, purée, herbs,                                                                          3) Meanwhile heat remaining Flora in a                   make a smooth paste, stir into the onion 
        calorie meal.                                                                                                   stock and seasoning. Cover and simmer                                                                           pan, cook the onion and red chilli until                 mixture. Simmer gently for 1 minute. Stir 
                                                                                                                        gently for 10 minutes.                                                                                          golden brown. Add the turmeric and                       in the redcurrant jelly and season to taste.
                                                                                                                        4) Meanwhile, cook the spaghetti in                                                                             cook for 1 minute.                                       5) Add the mustard to the drained potatoes 
                                                                                                                        plenty of boiling water, following packet                                                                       4) Stir in the stock pot, Elmlea and/or                  and mash with the milk and half fat butter.
                                                                                                                        instructions. Drain well.                                                                                       yogurt and heat through gently. Add the                  6) Cook the peas according to pack 
                                                                                                                        5) Pile the spaghetti onto a plate and                                                                          chicken to the sauce. Simmer for 5                       instructions.
                                                                                                                        spoon the sauce over the top.                                                                                   minutes or until the chicken is cooked.                  7) Spoon a couple of tablespoons of mash 
                                                                                                                        Bolognese sauce can be frozen.                                                                                  5) Garnish with coriander and serve                      onto each plate and serve with the 
                                                                                                                                                                                                                                        immediately with rice and vegetables.                    sausages, onions, gravy and peas.
        Nutritional Information per Serving                     Nutritional Information per Serving                     Nutritional Information per Serving                     Nutritional Information per Serving                     Nutritional Information per Serving                      Nutritional Information per Serving                     Nutritional Information per Serving
        kJ/kcal          1273 / 305                             kJ/kcal          2510 / 600                             kJ/kcal          2384 / 564                             kJ/kcal          2311 / 553                             kJ/kcal          2437 / 580                              kJ/kcal         2539 / 607                              kJ/kcal          2434 / 581
        Protein          26.8g                                  Protein          23g                                    Protein          38.0g                                  Protein          30.3g                                  Protein          35.8g                                   Protein         23.1g                                   Protein          38.5g
        Fat              17.3g                                  Fat              40g                                    Fat              10.0g                                  Fat              27.3g                                  Fat              20.3g                                   Fat             29.1g                                   Fat              24.1g
        Carbohydrate     8.4g                                   Carbohydrate     40g                                    Carbohydrate     75.9g                                  Carbohydrate     42.3g                                  Carbohydrate    62.2g                                    Carbohydrate     58.0g                                  Carbohydrate     46.5g