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Extra Easy Days, In need of recipes for brekfast lunch and dinner!

S: 16st1lb C: 14st10.5lb G: 10st0lb BMI: 32.3 Loss: 1st4.5lb(8.22%)
S: 12st1lb C: 12st0lb G: 10st7lb BMI: 29.8 Loss: 0st1lb(0.59%)
cereal using your HEB
fried eggs on toast with HEB of bread
SW fryup

Batchelors savoury rice or pasta 'n' sauce (you need to check online because not all are free)
mugshots (again, need to check which are free)
Jacket potatotes with HEA cheese and baked beans/tuna
Tuna pasta salad

spaghetti bolognese
chilli con carne with rice or sw chips/wedges
chicken curry and rice
steak and sw chips

Theres a fab EE recipe book you can get in class with some brilliant ideas -
good luck! xx
S: 16st1lb C: 14st10.5lb G: 10st0lb BMI: 32.3 Loss: 1st4.5lb(8.22%)
Thanks :) x
S: 18st0lb C: 17st9lb G: 13st0lb BMI: 36.5 Loss: 0st5lb(1.98%)
This is one i tried the other night and it was lovely..
Make a quick tomato sauce - Fry onion garlic , add chop tom, half tsp puree and a few dried herbs. abd simmer until the mixture thickens.
Butterfly a chicken breast, pan fry with fry light. this will only take about 15 min.
Spread the tomato mixture on top of the chicken, slice a couple of vine tomatos , place on top, along with a small amount of half fat cheese and grill until the cheese has melted.
serve with seasoned wedges and salad. Yum!!! (by way the the cheese is used as a HEX if not add 5 syns for the cheese and 1/2 syn for the puree)
S: 13st0lb C: 12st12lb G: 9st0lb BMI: 30.9 Loss: 0st2lb(1.1%)
for breakfast i usualy have fat free plain yougrt topped with fresh Grapefruit, banana blueberries, its very filling and keeps me going and its super free

lunch my favourite is a small platter made for one with salad leave rocket water cress and spinach with ham and a boiled egg topped with half the zest of a lime and half a garlic clove chopped up fine with the juice of half a lime to mix in and drizzled over the platter

tea is usually a planned meal from a SW cook book mag or web site that is usually free
hope this helps you will get used to
S: 9st12lb C: 9st5lb G: 8st0lb BMI: 25.6 Loss: 0st7lb(5.07%)
Slimming World Spaghetti Bolognese
  • 1 onion, chopped
  • 2 large garlic cloves, crushed
  • 1 small carrot, diced
  • 1 small red pepper, deseeded and chopped
  • 1 small yellow pepper, deseeded and chopped
  • 113g/4oz mushrooms, sliced
  • 4 large sticks celery, chopped
  • 227ml/8fl oz stock
  • A pinch of dried chilli
  • 283g/10oz extra lean minced beef
  • 1 397g/14oz can chopped tomatoes or passata
  • 4 level tbs tomato purée
  • 1tbs chopped fresh oregano
  • Balsamic vinegar
  • Salt and pepper
  • 400g cooked, wholemeal spaghetti


  1. To make the Bolognese: Fry chopped garlic, celery and onion using a low calorie oil spray, until soft.
  2. Add extra lean minced beef (or Quorn if you want a vegetarian option) and brown in the pan.
  3. Add chopped mushrooms, peppers, canned tomatoes or passata, oregano, thyme, carrots, tomato puree, dried chilli and a drop of balsamic vinegar if you like.
  4. Simmer until sauce is thickened.
  5. Season to taste. Pour over spaghetti and serve with a green salad on the side.
Syns per serving:
½ Syn on Extra Easy and Original*
* add 6 Syns if not using wholemeal pasta as a Healthy Extra

Free Chips
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 fat way of cooking these great family favourites.
Serves: 4
Prep time:
Cook time:
Syns per serving:

908g/2lb medium sized Maris Piper potatoes
Fry Light spray
crushed sea salt and malt vinegar

1. Preheat the oven to 240°C/Gas 9. Peel the potatoes using a potato peeler and remove any blemishes or 'eyes'. Slice lengthwise into approx ½in/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 of the chips - this roughness is important to the texture of the chips.
4. Spray a metal baking tray with Fry Light. Transfer the chips to the tray, spray lightly with Fry Light and bake in the oven for 20-25 minutes, turning occasionally, until golden brown on all sides. Drain them on absorbent kitchen paper and serve with salt and vinegar.
The rest of these recipes are for extra easy days and i have put the syns on to help etc too:

couscous and herb stuffed Trout
Serves 4
Syn free on Extra Easy

1 small onion, finely chopped
2 garlic cloves , crushed
3.5oz/100g dried couscous
9 fl oz/ 255ml hot fish or veg stock
2 tomatoes finely chopped
3.5 oz/100g green beans , finely chopped
small handful of fresh parsley
small handful fresh mint, chopped
salt and pepper
4 x 7oz/198g whole trout , scaled and gutted from the belly side
a crisp salad and lemon wedges to serve

Spray a non stick pan with frylight add the onion and garlic and stir-fry for 4-5 mins or until
Stir in the couscous, stock, tomatoes green beans , parsley & mint
Bring to the boil then remove from the heat - cover and leave to stand for 10-15 mins or until all the
liquid is absorbed
Season the trout and fill each cavity with some of the couscous mixture , reserving any extra to be
served on the side
Place the fish in a fish grill
put the grill on the preheated BBQ and cook for 8 mins on each side or until the fish is cooked
Remove from the BBQ and serve with a bowl of the reserved couscous, a mixed salad
and lemon wedges for squeezing over

Cowboy casserole
Serves 4
Syn Free on Extra easy

1lb lean pork mince
2tbsp shwartz herbs for pork
1 clove garlic
2 tbsp tomato puree
1 tin baked beans
½ tin kidney beans drained
2 onions chopped
2 teaspoons curry powder
4 potatoes

1. Put garlic, pork, and herbs in a food processor for a few seconds and then make into small
sausage shapes.
2. Dry fry the sausages in frylight and add finely chopped onions to the pan till cooked
3. Put sausages, onions, tomato puree, curry powder and baked beans, kidney beans into a
casserole dish and cook at 200° till cooked and gloopy.
4. Serve with jacket potatoes and a superfree vegetable

Creamy beef and mushroom
Cocktail gherkins and hot green peppercorns offset the richness of crème fraiche in this stroganoff
to bring a new dimension to a traditional favourite. Crisp cooked shredded cabbage makes an
excellent accompaniment.
Original 3syns, green 10syns. Extra Easy – free

14oz/400g lean fillet steak, trimmed of visible fat
Salt and freshly ground black pepper
1 large red onion, peeled and thinly sliced
250g/9oz button mushrooms, thinly sliced
2 garlic cloves, peeled and crushed
200ml/7fl oz chicken stock made with Bovril
2 tsp green peppercorns in brine, drained
1 tbsp Worcestershire sauce
8 tbsp reduced fat crème fraiche
2 tbsp chopped flat leaf parsley
60g/2 oz cocktail gherkins drained and chopped
Chopped flat leaf parsley to garnish

Cut the fillet steak into long, thin strips and season them with salt and pepper and set aside
Place a large lidded non-stick frypan over a medium heat and lightly spray with frylight.
When hot, add onion, mushrooms and fry, stirring, for 3 – 4 mins
Add the garlic, stock, peppercorns and Worcestershire sauce, cover and simmer for 3 – 4 mins
Stir in the crème fraiche and cook gently for 2 – 3 mins. Add the parsley, and gherkins and stir to
mix. Check the seasoning and serve immediately, garnished with parsley. Accompany with crisp
cooked, boiled or steamed cabbage.

Easy Fisherman's Pie
Syns per Serving Green-5 Syns** Extra Easy - 1 Syn**
Servings 2
** add 6 Syns per serving if not using the cheese as a Healthy Extra option

2 x Youngs 140gm fish steaks in parsley sauce, frozen (10 Syns Green / 2 Syns Extra Easy)
1½lb potatoes, cooked & mashed
1 egg, beaten
3oz frozen peas
198gm can sweetcorn, drained
3oz reduced fat cheddar, grated

1. Cook the fish according to the directions on the box.
2. Flake the cooked fish and sauce into an ovenproof dish. Add the frozen peas and sweetcorn & mix well.
3. Season the mashed potato, add the egg and mix well. Spread evenly over the top of the fish mixture.
4. Sprinkle the cheese over the top and bake in the oven at 200C / 400F / Gas 6 for 20 minutes, or until
golden brown.
5. Delicious served with savoury rice & peas.
Note: to reduce the Syns even further, you could use the cod as a Healthy Extra B option, which would
reduce the Syns by 5 Syns per serving, making the recipe just 2½ Syns plus two Healthy Extras per serving.
Grilled Lamb Cutlets with Sauteed
Rosemary Potatoes
ready in 45 minutes
serves 4
free on extra easy

1lb 5oz potatoes,peeled and cut into 1/2 in cubes
salt and freshly ground black pepper
low calorie cooking spray
1tbsp finely chopped rosemary
2 garlic cloves,peeled and finely chopped
2tbsp worcestershire sauce
2tbsp dark soy sauce
12 lean lamb cutlets or chops
steamed string beans and carrots,to serve

1 bring a large pan of salted water to the boil and add the potatoes. boil foe 8-10 minutes or until
just tender, drain thoroughly
2 spray a large non-stick frying pan with low calorie spray,add the rosemary,garlic and potatoes,
stir- fry over a medium heat, turning the potatoes regularly for 6-8 minutes or until golden
3 meanwhile mix together the worcestershire and soy sauces and brush over the lamb, season
the lamb well on both sides and place under a medium - hot grill in a single layer. cook for 4-5
minutes on each side or until cooked to your liking, remove from the grill and serve with the
sauteed potatoes and steamed vegetable

Haddock Kedegree
Serves 4
Syn free on Extra Easy
567g/1lb 4oz skinned haddock fillets
1 red onion
227g/8oz long grain rice
1 bay leaf
2 tablespoons freshly chopped parsley
juice of ½ lemon
a couple of good pinches of cayenne pepper
salt and freshly ground black pepper
2 hard boiled eggs

1. Poach the haddock fillets in simmering water for about 8 minutes. Drain off the water into a
measuring jug and top up to 600ml/20fl oz with water. Flake the haddock and keep warm.
2. Finely chop the onion and place in a large pan, pour in 113ml/4fl oz of the reserved fish liquor
and cook for 15 minutes until soft. Add the rice, bay leaf and remaining fish liquor. Bring to the
boil, cover and cook for 15 minutes or until the rice is soft.
3. Stir in the flaked haddock, parsley, lemon juice and cayenne pepper, season to taste and
serve with quartered hard-boiled eggs.

Mince & Rice Casserole
Servings 4
Syns Per Serving Extra Easy – Syn Free
1 onion, chopped
Fry Light
454gm (1lb) extra lean minced beef
400gm can tomatoes with herbs
397gm (14oz) basmati rice
198gm (7oz) peas
300gm pack small mixed vegetables, e.g. diced carrot, green beans, peas

1. Fry the onion in Fry Light for 5 minutes until soft. Add the mince and cook for 5
minutes, stirring. Stir in the tomatoes and simmer for 10 minutes. Preheat oven to 190C /
375F / Gas 5.
2. Cook the rice according to the packet instructions. Stir in the peas. Fry the vegetables
in Fry Light for 5 minutes.
3. Put half the rice in an oven proof dish sprayed with Fry Light. Top with vegetables, then
mince, then the rest of the rice. Cover with foil and bake for 20 minutes.

Oriental Chicken Stew
Servings 4
Syns Per Serving Extra Easy – ½ Syn

4 chicken breasts, skinned and cubed
2 garlic cloves, crushed
2.5cm (1in) piece fresh root ginger, grated
1tbsp soy sauce
Fry Light
350ml (12fl oz) vegetable stock
2 large carrots, sliced
75gm (3 oz) mangetout, sliced
8 spring onions, sliced
2tsp cornflour (2 Syns)
4 nests dried noodles

1. Fry the chicken, garlic, ginger and soy sauce in Fry Light for 10 minutes, stirring. Add
the stock and carrots and cook for 3 minutes. Add the mangetout and spring onions and cook
for a further 3 minutes.
2. Mix the cornflour to a smooth paste with a little water. Add to the pan and simmer until
thickened, stirring.
3. Cook the noodles according to the packet instructions. Drain and spoon into bowls. Serve
with the stew.
S: 11st5lb C: 9st4lb G: 9st4lb BMI: 22.3 Loss: 2st1lb(18.24%)
I often have this for breakfast especialy in the winter for a hot breakfast without using a HEB.
1/2 cup rice
1 cup boiling water
Place in pan, cover and turn down to very low heat
leave for 13 mins until all water has been absorbed.
Add low calorie sweetner to taste and mix in a vanilla yoghurt.
Serve with grated apple and a sprinkle of nutmeg.
This is also nice with banana yoghurt and a sliced banana
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