Non Vegetarian Diet Plan7-day menu will show you how vitally important Free Foods(Foods that

contain very little carbohydrates and so can be eaten in liberal amounts) are toyour weight loss.

------------------------------------------------------------------------------------------------Here is a non vegetarian diet plan which will ensure you have a healthy, balanced diet you canenjoy 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 foryour weight loss and simple to follow.

Get started with these quick guidelines - happy eating!

Choose…

...a menu each day - they include filling favourites and packed lunch ideas the whole family willenjoy!

Eat freely…

…those foods in bold - no weighing, no measuring, no counting, no kidding!

For maximum health, satisfaction and variety, enjoy even more every day!

Tuck into 5-15 Syns every day. Some meals have built-in suggestions, but feel free to substituteyour favourites - whether that's a tipple, something sweet or a ‘saucy’ addition to your dinner!

Handy Hints

• Trim all visible fat off meat and remove all skin from poultry. • Cook your food in any way as long as no fat or oil is added. • Vegetables can be fresh, canned or frozen. • Black tea/coffee and low-cal drinks, fat-free vinaigrette/French salad dressings and all herbs

and spices can be used freely. • Eat at least five portions of fruit and veg each day - it shouldn't be hard, fresh and frozen

fruit is Free! • Healthy Extra choices have been built into the menus. Where you see a weight, portion size

or measurement you will be eating a Healthy Extra.

------------------------------------------------------------------------------------------------------------------------

Day one

Full English Breakfast

Help yourself to a huge bowl of refreshing orange and grapefruit segments, then enjoy a breakfastfor a king– lean grilled bacon, grilled tomatoes, baked beans, eggs, mushrooms and potatoes allcooked with low calorie oil spray (less than one calorie per spray) and 1 slice wholemeal toast froma thick-cut 800g loaf to soak it all up.

Full English Breakfast Recipe

With hash browns and pork patties, alongside the traditional eggs, beans, bacon andmushrooms, this slim-friendly breakfast will keep you full up until lunch!

Ingredients

• 700g potatoes • 450g extra-lean minced pork • 4 slices bacon, all visible fat removed • 8 tomatoes, halved • 4 large field mushrooms • Salt and freshly ground black pepper • Low calorie oil spray (less than one calorie per spray) • 4 large eggs • 400g can baked beans

Method

1. Place the unpeeled potatoes in boiling water and cook for 30 minutes, or until tender. Cool,then cover and chill overnight.

2. Divide the pork mince into 8 portions and shape each into a patty. Place on a grill rack alongwith the bacon, tomato halves and mushrooms. Season and grill under a medium heat for 8-10 minutes. Turn the bacon and pork patties and grill for a further 5-7 minutes, until cookedthrough.

3. Meanwhile, remove the skins from the potatoes, coarsely grate and season to taste. Shapeinto rounds and fry in a pan sprayed with low calorie oil spray for 5 minutes each side, oruntil cooked and golden.

4. Fry the eggs in low calorie oil spray for 3-4 minutes and heat the baked beans in a small pan.5. Serve the hash browns and pork patties with the bacon, tomatoes, mushrooms, eggs and

beans.

Ham roll-ups

Spread slices of honey-roast ham with 6 Extra Light Laughing Cow Triangles and roll each one upinto a sausage shape. Enjoy with loads of lean cold cuts of meat, pickled onions and beetroot,cucumber and carrot sticks, and a mixed-leaf salad drizzled with fat-free vinaigrette.

Cottage pie

Enjoy lashings of a cottage pie with leeks, carrots and peas. For pudding, enjoy a bowl of fat free

natural yoghurt drizzled with runny honey (1 Syn per level teaspoon) and dotted with freshraspberries.

Cottage Pie Recipe

Snacks: wherever, whenever and however much you like!

Crab sticks, slices of cooked chicken, fat free natural cottage cheese mixed with prawns andgrated apple.

------------------------------------------------------------------------------------------------------------------------

Day two

Fruity filler

Munch on a big bowl of fresh strawberries, pineapple and grapes mixed with unlimitedstrawberry fat free yoghurt and topped with 35g of crumbled Nestlé Shredded Wheat Bitesize.

Jacket with prawns marie rose

Split a large baked potato (or two!) and spoon oodles of prawns over the top. Make up a deliciousMarie Rose sauce by mixing 1 level tbsp extra light mayonnaise, 2 level tsp tomato ketchup and asqueeze of lemon juice (1½ Syns), garnish with paprika and serve with lettuce leaves. Enjoy freshfruit for dessert, topped with a generous dollop of fat free natural yoghurt.

Spaghetti bolognese

Top a mound of cooked spaghetti with lashings of rich bolognese made by fryingan onion in low calorie oil spray (less than one calorie per spray), adding extralean mince, chopped tomatoes, tomato puree, chopped or grated carrot, celery,crushed garlic and dried oregano, seasoning with salt and black pepper and

simmering for 10-15 minutes.

Spaghetti Bolognese Recipe

Snacks: wherever, whenever and however much you like!

Banana, raspberries, any fat free fruit yoghurt.

Whether you love the restaurant version, a quick and easy ready meal or the way mama usedto make it, you'll love this speedy spag bol. Extra lean mince, flavoursome vegetables andfilling pasta - a Food Optimising feast!

Ingredients

• Low calorie oil spray (less than one calorie per spray) • 2 shallots, finely chopped • 2 garlic cloves, crushed • 350g extra lean minced beef • 225g button mushrooms, thinly sliced • 1 x 400g can chopped tomatoes • 280ml/10fl oz beef stock • 1 level tbsp Worcestershire sauce • Salt and freshly ground black pepper • 275g spaghetti, dried

Method

1. Spray a pan with low calorie oil spray and cook the shallots and garlic for 2–3 minutes untiljust softened. Stir in the mince and cook for 2–3 minutes until browned.

2. Stir in the mushrooms and cook for 1 minute. Add the chopped tomatoes, stock andWorcestershire sauce. Season lightly and bring to the boil. Reduce the heat and simmer forabout 15 minutes until reduced and thickened. Check the seasoning.

3. Meanwhile, cook the spaghetti in a large pan of salted boiling water, as per the packetinstructions, until just tender. Drain and divide between 4 serving plates. Top with theBolognese sauce and sprinkle with grated Parmesan cheese if you fancy (1½ Syns per leveltbsp).

------------------------------------------------------------------------------------------------------------------------

Day three

Tropical muesli crunch

In a large sundae glass or bowl, defrost a large portion of mixed tropical fruits and layer with freshstrawberries and fat free natural yoghurt. Top with 35g Jordans Natural no added sugar muesli.Add a teaspoon of granulated sweetener to the yoghurt to taste, if you like.

Tuna pasta salad

In a sandwich box, mix together a large portion of cooked pasta shapes with somecanned tuna (in brine or spring water), diced cucumber, grated carrot, sweetcornand a generous dollop of fat free natural fromage frais and a level tablespoon ofextra light mayonnaise (1 Syn). Enjoy with 2 Mini Babybel cheeses, diced andmixed in.

Fish and chips

Enjoy a Fish and chips supper the fabulous way, golden chips, fine white fish... and not a Syn insight! Finish off with a bunch of red or white grapes and a pot of Rowntree's low-sugar jelly (½Syn, all flavours).

Fish & Chips Recipe

This delicious fish dish will save you over 30 Syns compared to the chip shop variety! It'sdelicious and is sure to give you that Friday feeling - dive in...

Ingredients

• 4 x 150g cod fillets • Juice of 1 lemon • Salt and freshly ground black pepper • 900g Maris Piper or King Edward potatoes

• Low calorie oil spray (less than one calorie per spray) • 60g dried breadcrumbs • 4 tbsp freshly chopped parsley • 2 eggs

Method

1. Preheat the oven to 200°C/180°C Fan/Gas 6. Place the cod fillets in a bowl, sprinkle overthe lemon juice and season well. Leave to marinate for an hour.

2. Meanwhile, peel the potatoes and cut into thick chips. Bring a pan of water to the boil andcook the chips for 5 minutes. Drain and dry on kitchen paper. Return to the dry pan andshake to ‘rough up’ the edges. Transfer to a non-stick baking sheet, spray with low calorieoil spray and season well.

3. Mix together the breadcrumbs, parsley and seasoning to taste. Lightly beat the eggs andplace in a bowl. Dip each cod fillet into the egg mixture and then into the breadcrumbsmixture to coat evenly and place on a baking sheet sprayed with low calorie oil spray.

4. Place the chips in the oven and cook for 10 minutes. Add the fish and cook for a further 15-20 minutes. Divide between four plates and serve with tomato ketchup (1 Syn per leveltbsp).

Snacks: wherever, whenever and however much you like!

Sticks of celery and carrot with tzatziki dip (made from fat free natural yoghurt mixed withfinely-chopped mint, cucumber and spring onion).

------------------------------------------------------------------------------------------------------------------------

Day four

Ham and egg muffins

These delicious 'muffins' make a perfect breakfast treat. Just before the muffins are cooked, sprinklewith 30g Cheddar cheese and leave to melt. Finish with a bowl of refreshing orange segments.

Ham & Egg Muffins Recipe

These delicious 'muffins' make a perfect breakfast treat, and the whole family will love them.Great for popping in lunchboxes too!

Ingredients

• 150g small chestnut mushrooms • 60g smoked lean ham • 2 spring onions • Low calorie oil spray (less than one calorie per spray) • 4 large eggs • 25ml skimmed milk • Salt and pepper

Method

1. Preheat the oven to 200°C/180°C Fan/Gas 5. Prepare your ingredients: quarter themushrooms; dice the ham; trim and finely chop the spring onions.

2. Spray a non-stick frying pan with low calorie oil spray and cook the mushrooms for 10minutes until golden. Mix the mushrooms, ham and onion together. Whisk the eggs andskimmed milk together and season to taste.

3. Line a muffin tin with paper cases. Spoon the mushroom mixture evenly between the casesand pour in the beaten egg. Bake in the oven for 20-25 minutes, or until slightly risen andgolden. Leave to cool slightly for a few minutes before removing from the cases. Serve withbaked beans (count 4 Syns per 100g on Original), tomatoes and mushrooms.

Soup n' salad

Start with a bed of crisp iceberg lettuce leaves topped with piles of prawns coated in Marie Rosesauce (see day 2 for the recipe), or a coronation chicken style filling, made by mixing cookedchicken, extra light mayonnaise (½ Syn per tbsp.) and a sprinkling of curry powder. Then enjoy a200g serving of Baxters Chunky Smoked Bacon & Three Bean Soup

Chicken Tikka Masala

Follow the recipe to make up a rich, creamy chicken tikka masala. Serve with garlicky sautéedspinach (spinach wilted in hot water, then fried in a non-stick pan with a clove of crushed garlic anda sprinkle of nutmeg).

Chicken Tikka Masala Recipe

This dish is a takeaway classic and there’s no need to stop enjoying this spicy favourite whileslimming. It uses fat-free natural yoghurt to provide the creamy taste without the calories.

Ingredients

• 4 x 140g skinless chicken breasts, cut into chunks • Juice of 1 lime • 140g fat free natural yoghurt • 1-2 drops of red food colouring (optional) • 5 tbsp tikka curry powder • Salt and freshly ground black pepper • Low calorie oil spray (less than one calorie per spray) • 1 onion, peeled and grated • 4 garlic cloves, peeled and crushed • 2.5cm piece root ginger, grated • 1 red chilli, deseeded and chopped • 1 tsp each of ground cinnamon and ground cumin • 6 level tbsp tomato purée • 5 tbsp fat free natural fromage frais • Boiled rice and vegetables such as carrots and cabbage, to serve

Method

1. Place the chicken in a bowl. Mix the lime juice with the yoghurt, food colouring, if using,and 3 tbsp of the tikka curry powder. Season and pour over chicken. Toss to coat thechicken, cover and marinate in the fridge for 2-3 hours (or overnight if time permits).

2. Heat a frying pan sprayed with low calorie oil spray. Add the onion and fry for 5-6 minutes.Add the garlic, ginger, red chilli, cinnamon, cumin and remaining curry powder and fry for2-3 minutes. Stir in the tomato purée and 250ml of water. Bring to the boil, reduce the heatand simmer for 12-15 minutes stirring often.

3. Meanwhile, thread the chicken onto eight metal skewers, spray with low calorie oil sprayand grill under a medium heat for 12-15 minutes, turning once or twice, until cookedthrough. Remove the chicken from the skewers and stir into the sauce. Take the sauce off theheat, stir in the fromage frais and keep warm.

4. Delicious served with boiled rice and vegetables of your choice.

Snacks: wherever, whenever and however much you like!

Roll chunks of fresh pineapple and low fat / virtually fat free natural cottage cheese in slices ofcooked ham and eat freely all day long! Plus you're free to tuck into the leftovers of your creamytikka chicken – that's the beauty of Free Food!

------------------------------------------------------------------------------------------------------------------------

Day five

Busy breakfast!

Grab 2 Alpen Light Cereal bars (any flavour) to keep yourself going on the run, then top up yourtummy mid-morning with bananas broken up and mixed into fat free yoghurt, followed byunlimited fruit.

Ploughmans's platter

Pile your plate with lettuce, tomato, cucumber and pickled onions, and add hard-boiled egg, thickslices of lean ham, chopped apple and a 40g hunk of reduced-fat Cheddar cheese. For added tang,include a Waldorf salad, made by chopping celery, Granny Smith apple and mixing with fat freenatural fromage frais.

Speedy Chinese

For a quick, filling alternative to your Friday night takeaway, rustle up your own Chinese delightsby heating some low calorie oil spray (less than one calorie per spray) in a wok, adding somechopped chicken or prawns, spring onions, red chilli, finely chopped ginger and crushed garlic,fry for a couple of minutes, then throw in a pack of mixed stir-fry veg from the supermarket. Ifyou're feeling adventurous, add other oriental delights like water chestnuts or lychees! Add lots ofSoy sauce to taste, cook for 3 or 4 minutes and serve on a mound of boiled egg noodles.

Chinese Chicken Chow Mein Recipe

Wok your magic and combine soft noodles with chicken and vegetables to create this ever-popular Chinese dish. A guaranteed crowd-pleaser, this meaty main will give your localtakeaway a run for its money! Use turkey instead if you fancy a change.

Ingredients

• 4 tbsp light soy sauce • 1 level tbsp hot chilli sauce • 2 tsp Chinese rice vinegar or white wine vinegar • 4 garlic cloves, peeled and crushed • 2cm piece root ginger, peeled and finely grated • 1 tsp Chinese five-spice powder • 3 large skinless chicken breast fillets, thinly sliced • 200g dried medium or thin egg noodles • Low calorie oil spray (less than one calorie per spray) • 200g mangetout, halved lengthways • 225g can water chestnuts, drained • 225g can bamboo shoots, drained • 1 red pepper, deseeded and thinly sliced • 8 spring onions, sliced diagonally • 1 level tbsp sweet chilli sauce • 4 tbsp dark soy sauce • Thinly sliced red chillies, to serve (optional)

Method

1. Place the light soy sauce in a large bowl and stir in the hot chilli sauce, vinegar, garlic,ginger and five spice powder. Add the chicken and stir to coat in the dressing. Leave tomarinate for 10 minutes.

2. Meanwhile, cook the noodles according to the packet instructions and drain well. 3. Spray a large wok or frying pan with low calorie oil spray, add the chicken mixture and stir-

fry over a high heat for 4-5 minutes until lightly browned. 4. Add all the vegetables and stir-fry for a further 4-5 minutes. 5. Add the noodles, sweet chilli sauce and dark soy sauce and cook for a further 4 minutes until

piping hot. Serve immediately with sliced red chillies on the side, if using.

Snacks: wherever, whenever and however much you like!

Make up a big sandwich box of couscous soaked in stock and a squeeze of lemon juice for addedflavour. Add fresh herbs, finely chopped spring onion, chopped peppers and chopped tomatoesand tuck in whenever you're a bit peckish.

------------------------------------------------------------------------------------------------------------------------

Day six

Fruity porridge

Make a bowl of porridge using 35g porridge oats and milk from your allowance (250ml semi-skimmed or 350ml skimmed). Top with fat-free natural yoghurt, frozen berries and 1 level tsp runnyhoney drizzled over (1 Syn). Follow with peppered grilled kippers or heaps of lean grilled baconwith poached eggs (enjoy some brown sauce or tomato ketchup on the side, if you fancy: 1 Syn perlevel tablespoon).

Roasted vegetable and mozzarella couscous

In a big bowl, mix together loads of courgettes, red onion, mixed peppers, garlicand carrots that have been chopped, sprayed with low calorie oil spray (less thanone calorie per spray) and roasted at 200°C/Gas 6 for 25 minutes. Mix inlashings of tinned sweetcorn, red kidney beans and cooked couscous, plus 45gchopped Mozzarella cheese.

Steak and spicy sweet potatoes wedges

A real weekend treat! Dish up a piece of steak with lots of spicy sweet potato wedges. Serve withpeas, grilled tomatoesand grilled flat mushrooms.

Snacks: wherever, whenever and however much you like!

If you're at home, rustle up a portion of chips or ring the changes by using the same method to bake

sweet potatoes and parsnips. Out and about? Then go for a hot jacket with beans, a corn on thecob or take some fruit in your bag.

Chips Recipe

Food Optimising is a chip-lovers dream - it allows you to eat unlimited potatoes - boiled,mashed, baked, roasted. You can even enjoy unlimited chips - provided you follow our low fatway of cooking these great family favourites.

Ingredients

• 900g medium sized Maris Piper potatoes • Low calorie oil spray (less than one calorie per spray) • Crushed sea salt and malt vinegar

Method

1. Preheat the oven to 240°C/220°C Fan/Gas 9. Peel the potatoes using a potato peeler andremove any blemishes or 'eyes'. Slice lengthwise into approx 1cm thick rectangular chips.

2. Bring a large saucepan of salted water to the boil. Add the chips and cook for 4 minutes.Drain and leave aside for 10 minutes to dry.

3. Return the chips to the dry saucepan, cover with a lid and shake to ''rough up'' the edges ofthe chips - this roughness is important to the texture of the chips.

4. Spray a metal baking tray with low calorie oil spray. Transfer the chips to the tray, spraylightly with low calorie cooking spray and bake in the oven for 20-25 minutes, turningoccasionally, until golden brown on all sides. Drain them on absorbent kitchen paper andserve with salt and vinegar.

Food Optimising is a chip-lovers dream - it allows you to eat unlimited potatoes - boiled,mashed, baked, roasted. You can even enjoy unlimited chips - provided you follow our low fatway of cooking these great family favourites.

Ingredients

• 900g medium sized Maris Piper potatoes • Low calorie oil spray (less than one calorie per spray) • Crushed sea salt and malt vinegar

Method

1. Preheat the oven to 240°C/220°C Fan/Gas 9. Peel the potatoes using a potato peeler andremove any blemishes or 'eyes'. Slice lengthwise into approx 1cm thick rectangular chips.

2. Bring a large saucepan of salted water to the boil. Add the chips and cook for 4 minutes.Drain and leave aside for 10 minutes to dry.

3. Return the chips to the dry saucepan, cover with a lid and shake to ''rough up'' the edges ofthe chips - this roughness is important to the texture of the chips.

4. Spray a metal baking tray with low calorie oil spray. Transfer the chips to the tray, spraylightly with low calorie cooking spray and bake in the oven for 20-25 minutes, turning

occasionally, until golden brown on all sides. Drain them on absorbent kitchen paper andserve with salt and vinegar.

------------------------------------------------------------------------------------------------------------------------

Day seven

Boiled eggs 'n' soldiers

Take 2 slices of bread from a 400g wholemeal loaf, toast and cut into strips. Dunk into perfectly-boiled eggs (bring a pan of water to the boil, add your eggs and time them for exactly 4½ minutes)and wash down with a 250ml glass of ice-cold semi-skimmed milk

Traditional Sunday roast

Whether you're eating out or at home, go mad for meat and veggies – tuck into unlimited leanturkey, beef, lamb, pork or chicken and enjoy with a mixture of carrots, swede, broccoli,cabbage and new potatoes. Use your Syns to add a Yorkshire pudding (3 Syns) and smother thewhole lot in lovely meaty gravy (4 level tablespoons made with meat juice is 3 Syns).

Spicy butternut squash soup

Enjoy a big, warming bowl of butternut squash soup over chunks of meat fromyour Sunday roast for added texture and filling power.

Spicy Butternut Squash Soup Recipe

This deliciously smooth soup is perfect for autumnal evenings or to fill a flask...

Ingredients

• Low calorie oil spray (less than one calorie per spray) • 1 onion, peeled and diced • 1 medium butternut squash, peeled, deseeded and cut into wedges. • 1 small potato, peeled and quartered

• 2 garlic cloves, peeled and crushed • Salt and freshly ground black pepper • 900ml vegetable stock • A few thyme sprigs to serve

Method

1. Spray a large pan with low calorie oil spray and place over a low heat, add the onion andcook for 1-2 minutes.

2. Add the butternut squash and potato and cook for 2 minutes over a medium heat. Add thegarlic and season to taste. Pour in the stock and simmer for 25 minutes.

3. Using a hand-blender or food processor, blend until smooth and serve sprinkled with thymesprigs.

Snacks: wherever, whenever and however much you like!

Mix defrosted mixed summer fruits to fat-free fromage frais or for a warming winter pud, chopbananas into a bowl and pour over vanilla Müllerlight that's been very gently heated in themicrowave.