Ready in 15 minutes, plus cooling


300ml vegetable stock

1 tsp ground turmeric

50g dried long-grain rice

100g frozen mixed vegetables

1 spring onion, sliced

2 roasted red peppers in brine from a jar, drained and diced

1 lemon, 1 end cut off to serve and the rest juiced

Large handful of rocket

100g cooked peeled prawns (defrosted if frozen)

Pinch of sweet smoked paprika


1 Put the stock and turmeric in a saucepan, and bring to the boil. Add the rice and cook according to the pack instructions. When the rice has 1 minute to go, add the frozen vegetables. Drain well, then spread the rice and veg out on a baking tray to cool the rice quickly.

2 Once the rice is cold, tip the mixture into a bowl. Season and stir through the onion, peppers and lemon juice to taste. Transfer to a lunch box and top with the rocket, prawns and paprika. Add the end from the lemon, then seal and chill until lunch the next day – before eating, squeeze over the lemon, pop the lid back on and give everything a good shake.

Swap the prawns for 1 sliced or shredded cooked skinless chicken breast


Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.

Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.

Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).

Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.