New You for 2022

Published date03 January 2022
Publication titleEvening Chronicle
To help you get started we've teamed up with Slimming World - the UK and Ireland's leading weight-loss organisation - to provide you with this exclusive 5-day eating plan. With Slimming World's flexible approach to slimming, you have the freedom to fill up on all your favourite foods while still losing weight - and you could lose up to 7lbs in just two weeks!*

And if these recipes have whet your appetite, over the next two weeks you can find even more delicious recipes to help you get a head start on a healthier lifestyle for the New Year.

As well as this, you'll also be able to read about some incredible slimmers who have been inspired to make changes that have improved their health.

And for anyone looking for some inspiration to help them stay on track with their weight-loss goals, we've got some great tips and advice from the Slimming World experts to help you do just that. Here's to a healthy new you for 2022!

How it works


Choose one breakfast, one lunch and one dinner every day. Feel free to repeat meals you enjoy and you'll find more ideas at or


Slimming World's eating plan, Food Optimising, is based on the scientific principles of appetite regulation and helps members to reduce their energy intake and lose weight without ever feeling hungry or deprived. It's based on an understanding of how a food's nutrient content and energy density (its calories per gram) affect satiety (our sense of satisfaction and fullness).

Free Food is at the heart of Food Optimising.


Foods that are Free include, fruit, veg, pasta, rice, potatoes, pulses, lean meat (and some plant-based proteins e.g. Quorn), fat-free dairy, fish and poultry. These are low in energy density and higher in protein and carbohydrate, which helps to satisfy the appetite and keep us feeling fuller for longer. Base your meals around Free Food (printed in bold) and, to make meals flavoursome and tasty, stock your store cupboard with herbs, low-calorie cooking spray, oil-free tomato purée, seasoning, soy sauce, spices and stock cubes, most of which can be used freely to flavour meals.


For an overall healthy balanced diet, Slimming World encourages you to enjoy measured amounts of foods that provide calcium, like milk and cheese (two portions per day), and those providing fibre and other essential minerals and nutrients, such as wholemeal bread, high-fibre cereals, nuts and seeds (one portion per day). These can be part of your meals, in hot drinks or on their own as a snack. We've provided specific measurements where we've included them in the plan, and where you're enjoying them separately: ¦ Choose 350ml skimmed milk, 250ml semiskimmed milk or 400ml plain unsweetened soya/ almond milk with added calcium. Or opt for 30g full-fat hard cheese, like Cheddar or 40g reduced-fat hard cheese.

¦ Enjoy 2 slices of wholemeal bread (from a small 400g loaf) or a 60g wholemeal roll/ pitta, or 40g plain porridge oats or 2 wholewheat cereal biscuits. Or opt for 20 whole/plain almonds or 2 level tbsp chia seeds. Other options are available too, you'll find out more when you join Slimming World. If you have dietary requirements, let Slimming World know when you join and you'll get specific advice to help tailor the plan to your needs.

Treat yourself. Enjoy up to two options from the list provided every day on page 7.


Top tips for success:

Trim all visible fat off meats and remove skin from poultry.

If you feel hungry between meals, snack on Free Food and for the very best weight loss, reach for fresh fruit or vegetables first. Fruit and veg that are lowest in energy density are called Speed Free Food.

For extra health benefits and filling power, choose wholegrains, e.g. wholewheat pasta or wholegrain rice, where you can.

Aim to have between 6 and 8 drinks a day - choose water, sugar-free 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.

Don't forget to check out part two tomorrow!


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