Slimming World 1 day meal planner for 01/01/2021

TOP TIPS FOR SUCCESS

  • Trim all visible fat off meats and remove skin from poultry.
  • For extra health benefits and filling power, choose wholegrains (eg wholemeal pasta or wholegrain rice) where you can.
  • Aim to have between six and eight drinks a day – choose water, sugar-free soft drinks, tea and coffee. Remember, any milk needs to come from your allowance.
  • The most successful slimmers join a group or online programme for shared support, inspiration and motivation.

BREAKFAST

BAKED OATS

This delicious-looking baked oats recipe (pictured) is very simple to put together and serves one person

 

This delicious-looking baked oats recipe (pictured) is very simple to put together and serves one person

Serves 1 

Preheat the oven to 200°C/fan 180°C/gas 6.

Put 40g plain porridge oats, 3 level tbsp skimmed milk (from your allowance), 1 egg, ½tsp vanilla essence and ¼tsp ground cinnamon in a deep ovenproof dish that leaves room for it to rise as it cooks. Mix well and cook in the middle of the oven for 20 mins, or until golden.

Serve with a dollop of fatfree natural fromage frais or plain quark and some fresh diced peach.

LUNCH 

 CINNAMON PRAWNS

Cinnamon prawns (pictured) sounds almost too good to be true, but Slimming World have included them in their menu

 

Cinnamon prawns (pictured) sounds almost too good to be true, but Slimming World have included them in their menu

Serves 1

Place ½tsp Thai fish sauce, ½tsp ground cinnamon, ½tsp curry powder, 1tsp oyster sauce and ½tsp soy sauce in a wide bowl.

Add some large raw, peeled king prawns (with or without tails) and coat well. Cover and marinate in the fridge for 10 minutes.

Meanwhile, place a wide, non-stick wok over a high heat. Add some roughly chopped mixed Asian greens (such as choy sum or bok choy), carrot batons, 25ml boiling water, a splash each of oyster sauce and soy sauce, peeled and grated fresh root ginger and crushed garlic.

Stir-fry until the greens have wilted. Transfer to a plate and cover.

Add some chopped onion, extra grated ginger and crushed garlic, and 25ml boiling water to the wok and stir-fry until fragrant. Add the prawns, marinade and some sliced spring onion, and stir-fry until the prawns are cooked through.

Serve hot with the veg and lime wedges to squeeze over.

DINNERS

THAI RED FISH CURRY 

This rich red Thai fish curry (pictured) is packed full of veg and spices to offer the perfect balance of flavour and health benefits

This rich red Thai fish curry (pictured) is packed full of veg and spices to offer the perfect balance of flavour and health benefits

Serves 4. Ready in 30 mins 

  • Low-calorie cooking spray
  • 2 shallots, thinly sliced
  • 3 level tbsp Thai red curry paste
  • 200ml reduced-fat coconut milk
  • 400ml vegetable stock
  • Juice of 2 limes
  • 1tbsp fish sauce
  • A pinch of sweetener granules

  • 4 skinless and boneless cod fillets, cut into small chunks
  • 400g baby pak choi, leaves separated
  • 150g sugar snap peas
  • 100g baby sweetcorn, sliced lengthways
  • ¼ of a small pack of fresh coriander, leaves picked
  • Boiled dried rice, to serve

Spray a large, non-stick wok or frying pan with low-calorie cooking spray and place over a medium-high heat. Stir-fry the shallots for 3-4 minutes, until softened.

Add the curry paste and stir-fry for 1 minute.

Pour in the coconut milk and vegetable stock. Bring to the boil, then reduce the heat to medium and simmer for 8-10 minutes.

Add the lime juice, fish sauce and sweetener, then add the fish and simmer for a further 5-6 minutes, or until just cooked through.

Meanwhile, boil the pak choi, sugar snap peas and baby sweetcorn for 3-4 minutes, then drain well. Stir the vegetables through the curry along with half the coriander leaves.

Divide the curry between 4 bowls. Scatter the remaining coriander over and serve with the rice. 

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