Free 3 Day Diet Plan

Some notes before you start our FREE taster meal plan: You can have unlimited tea and coffee, these are classed as 'free'.
Milk to be taken from a daily allowance of 350 mls fat free milk or 250 mls of low fat milk, 175 mls of full fat milk.

Day 1

Breakfast

Weetabix with added fruit, yoghurt or milk for a healthy breakfast
  • 2 Weetabix with fruit
  • 1 poached egg with beans.
  • 2 Ryvita or crispbread of your choice

Lunch

Pasta Salad

Cook and mix fusilli pasta with any cold meat or tuna, peppers, onion, cherry tomatoes, cucumber, sweet corn with fat free dressing or Lighter than Light mayo.

Donegal Seafood Salad from the Slim R Us online weight loss recipes!

Dinner

Savoury Hotpot

Serves 4

Simple tasty recipes lamb hot pot

Ingredients:

  • 8 Lean Lamb Chops/neck of lamb or any lean stewing lamb on the bone.
  • 1-2 Cloves Garlic
  • 1 Large Onion - sliced thinly
  • 1 Leek - sliced
  • 2-3 carrots sliced
  • 1 tsp chopped fresh tarragon or sage or ½ tsp dried tarragon/sage
  • 1 kg potatoes thinly sliced
  • ½ pint stock
  • 1 tbsp Rapeseed oil
  • Salt & Pepper
  • Chopped fresh parsley to garnish

Method:

  1. Trim excess fat from the lamb, season well & arrange in a large ovenproof casserole dish. Sprinkle with garlic.
  2. Place the veggies over the lamb, allowing pieces to slip between the meat. Sprinkle with the herbs.
  3. Arrange the potato slices over the meat & veggies in an overlapping pattern.
  4. Bring the stock to the boil, season with salt & pepper to taste, then pour over the casserole.
  5. Brush the potatoes with the oil, cover with foil or a lid & cook in a pre heated oven @ 180c/350f/gas mark 4 for 1 ½ hours.
  6. Remove the foil or lid & increase the oven temp to 220c/425f/gas
    mark 7 & return the casserole to the oven for about 30 mins.

Garnish the hotpot with chopped fresh parsley & serve immediately!

Snack or Dessert

Pineapple lollipops make a refreshing snack or dessert.

  1. Skewer wedges of fresh pineapple.
  2. Drizzle with a little honey & sprinkle with cinnamon.
  3. Bake in a hot oven, until golden – around 3 minutes.
  4. Make a cool mint dip with freshly chopped mint added to fat free natural yoghurt.
Yoghurt meal plan

Day 2

Breakfast

Porridge with fruit Slim R Us meal plan
  • 1 oz Porridge with berries & Fat Free Yoghurt
  • 2 Crispbread served with 2 eggs scrambled & grilled tomatoes.

Lunch

Pepper Boats

  1. Pre-heat oven to 180 C. Boil & cool long grain rice. Then add finely chopped onion & peppers. Add fresh/frozen cooked prawns & sweetcorn.
  2. Halve & de-seed a pepper & fill rice mixture into each half.
  3. Sprinkle Fromaggio da pasta over it & bake in oven for 15 minutes .
Stuffed Peppers with rice and prawns for a healthy lunch option.

Dinner

Shepherds Pie

Shepherds pie meal plan dinner

Ingredients:

  • 1 tbsp Rapeseed oil
  • Finely chop 1 large onion
  • Chop 2 or 3 carrots
  • 500g ( 5% fat ) mince
  • 1 tbsp Worcerstershire sauce
  • 2 tbsp tomato purée
  • Make 500 mls beef stock from Knorr stock pot or similar stock
  • 3 or 4 large potatoes, peeled and chopped
  • 3 tbsp fat free milk

Method:

Pre heat the oven 180 C / Gas 4.

  1. Place the potatoes into a pan of salted water & boil for about 15 minutes until tender. Drain & mash adding the milk.
  2. In the meantime, while the potatoes are cooking, heat the oil in a medium saucepan, adding the onion and chopped carrots.
  3. Add the mince & keep stirring to mix in the onion & carrots. When cooked, strain out any excess fat.
  4. Add the purée, Worcestershire sauce and beef stock.
  5. Simmer and cook for a further 30 minutes.
  6. Spoon the meat into an ovenproof dish.
  7. Spread the potatoes over the top & fluff up with a fork.
  8. Bake for 20 – 25 minutes until browned on top.

Snack or Dessert

Fresh Fruit salad with fat free yoghurt.

Fresh Seasonal Fruits to snack

Day 3

Breakfast

Breakfast meal plan eggs and bacon
  • Pan fry egg with rapeseed oil. Grilled Bacon, grilled tomatoes & mushrooms.
  • 2 slices wheaten bread ( 400g per slice ).

Lunch

Vegetable Stir Fry

Vegetables of your choice.

  1. Heat the wok or large pan with rapeseed oil
  2. Add & stir fry the vegetables.
  3. Season with some cajun spice or seasonings of your choice, ground black pepper, freshly grated ginger & soy sauce.
Vegetable Stir Fry is a tasty lunch

Dinner

Dinner meal plan
  • Grilled aubergine, cherry tomatoes, peppers and vegetables.
  • Grilled lean loin of pork chops.
  • Serve with tomato sauce.

Snack or Dessert

Try sugar free jelly with fat free yoghurt as a snack in between meals or dessert

Strawberry Jelly meal plan

Ready to Begin Your Journey? Get Started Today!

Scroll to Top