Easy meals in minutes; The Ultimate Weight Loss Plan.

Thousands of Mirror readers are already following our exclusive

Slimming World Ultimate Weight Loss Plan found in our four brilliant

free diet magazines.

And today we bring you even more mouthwatering recipes for all the

family from the weight-loss experts at Slimming World.

Busy mums can have these super easy hassle-free dishes on the table

in minutes and still lose weight eating the foods they love like fries

and even chocolate brownies.

Get the body you've always dreamed of with no fads, no fuss

and no calorie counting and change the way you eat for ever..

Ready in n Steak chips With this easy recipe you can enjoy a

yummy steak dinner any night - without breaking the bank. Because steak

only takes minutes to cook, it's perfect for busy people. 20 mins

SERVES 4 600g large potatoes, peeled and cut into long, thin chips

low-calorie cooking spray salt and freshly ground black pepper 4x150g

thin lean beef frying steaks a mixed salad Preheat the oven to 200uC/Gas

6. Place the salted boiling water for 2 mins and carefully 1 e chips in

a pan of lightly y drain.

2 When cooled, spread them on to a baking parchment in a single

layer and spray with with salt and bake in the oven for 12-15 minute 3 g

sheet lined with baking h low-calorie spray. Season es or until tender

and golden. ying pan until it's smoking ece on both sides. Cook to

e, 2-3 minutes on each side r well done. Remove the kitchen paper.

Meanwhile, heat a non-stick griddle or fry hot. Season the meat and

brown each pie your liking - 1-2 minutes on each side for rare for

medium and 3-4 minutes on each side fo meat from the pan and drain off

any fat on k Divide the steaks between four plates and mixed salad. 4 d

serve with the fries and a Pasta with Ready in 15 mins prawns

chilli Pep up plain pasta with this scrumptious and speedy seafood sauce

packed with juicy prawns. If you're not a fan of prawns, use canned

crab meat instead. Simply toss the crab meat with the rocket and serve.

SERVES 4 400g dried short-shaped pasta low-calorie cooking spray 2

garlic cloves, finely chopped 2 ripe plum tomatoes, finely chopped 2

long red chillies, deseeded (optional, see salt and freshly ground black

pepper 400g cooked and peeled tiger prawns 2x 70g bags wild rocket a

crisp salad (optional) eds are more spicy) and diced 1 ructions. Drain

and set aside.

Cook the pasta according to the packet instr Spray a deep frying pan or wok with low-cal over a highheat.

lorie cooking spray and place Add the garlic, tomatoes and red

chillies, se heat through. Then add the drained pasta. 2 eason well, add

the prawns and Remove from the heat, fold through the ro immediately

with a crisp salad if desired. 3 cket and stir to mix well. Serve

Vegetable Ready in 20 mins chicken rice With this tried, tested

and trusted fried rice recipe to hand, you'll never be tempted by

takeaways again. Big on taste and small on Syns, it's a great way

to use up any left-over rice. If you don't have any to use up, cook

some as you prepare all your other ingredients.

SERVES 4 low-calorie cooking spray 2 garlic cloves, finely chopped

1 tsp grated ginger 300g pack stir-fry vegetables 425g cold, cooked

white rice 400g cooked skinless chicken breast, roughly shredded 4 tbsp

light soy sauce 2 eggs, lightly beaten 6 spring onions, finely sliced

into slivers 1 Spray a large non-stick frying pan or wok with

low-calorie how 21 day fix containers work cooking spray and place over a medium high heat. Addthe

garlic, ginger and stir-fry vegetables and stir-fry for 4-5 minutes.

2 Turn the heat to high and stir in the cooked rice and shredded

chicken. Stir-fry for a further 3-4 minutes or until piping hot.

3 Add the soy sauce, stir-fry for 30 seconds and then drizzle over

the beaten egg. Cook for 2-3 minutes or until the egg has scrambled.

4 Remove from the heat and stir in the spring onions. Serve

immediately and garnish with spring onion slivers.

Warm lentils with roasted vegetables The combination of lentils,

spices, herbs and roasted vegetables is widely used in Mediterranean and

Middle Eastern cooking.

SERVES 4 300g pack prepared diced butternut squash and sweet potato 1 garlic clove, finelychopped 1 tsp cumin seeds salt and freshly ground

black pepper low-calorie cooking spray 100g puy or green lentils 2 bay

leaves 1 tbsp red wine vinegar 2 tomatoes, roughly chopped 1 bunch large

spring onions, sliced 28g pack fresh mint, chopped 1 Preheat the oven to

220uC/Gas Mark 7. Place the squash and sweet potato in a roasting tin,

scatter with the garlic and cumin seeds and season well. Spray with

low-calorie cooking spray and roast for 15-20 minutes.

2 Meanwhile, place the lentils and bay leaves in a pan with enough

cold water to cover generously. Bring to the boil and simmer for 10-15

minutes.

3 Drain, remove and discard the bay leaves. Place the red wine

vinegar in a bowl with the tomatoes and spring onions. Add the drained

lentils, mint and roasted vegetables. Toss gently togetherhttp://www.fitnessmagazine.com/recipes/healthy-eating/tips/easy-healthy-eating-tips/ and serve

warm or at room temperature.

How Slimming World works The Mirror and Slimming World's

Utimate Weight Loss Plan follows a revolutionary healthy eating plan

called Food Optimising.

This is a new way of eating and works by allowing slimmers to

satisfy their appetite and never feel hungry. Slimmers following the

plan fill up on Free Foods - foods like fruit and vegetables, pasta,

potatoes, rice, pulses, lean meat and fish, eggs and fat-free dairy -

freely, without any calorie counting or measuring. These foods are

naturally filling and low in fat, too.

As well as Free Foods, slimmers also have more choices in the form

of Healthy Extras - foods that are high in fibre or rich in essential

nutrients, such as calcium, so you can enjoy daily measured portions of

milk, cheese, bread and cereals.

And so that you never feel deprived, you're encouraged to

enjoy a little of what you fancy by eating measured amounts of high fat,

high calorie foods or Syns such as alcohol, chocolate, crisps and

biscuits.

This means that any recipes including fat, sugar or alcohol have a

Syn value and you are allowed up to 10 a day.

Knowing you can enjoy a glass of wine or asmall bar of chocolate

each day, without feeling guilty, can make allthe difference between

being on a diet for a few weeks or enjoying anew way of eating you can

follow for life.

Top tips to help you stick to your goals:Research shows those who

are strict with themselves are most likely to give into temptation,

while those who accept their weaknesses are most likely to succeed.

Don't ban any foods or tell yourself you're on a diet, will

lead to cravings. Having a little what you fancy is healthier than ng

yourself a life sentence. on't scrimp on portion sizes mall

portions leave you hungry and y to snack on unhealthy foods.

this w of w givin D - sm likely Base your meals on satisfying, low

energy, dense foods such as fruit and veg, pasta, rice, potatoes,

pulses, eggs, fish and lean meat. They are low in calories and fill you

up for longer.

Support from a slimming club will boost weight loss when

you're doing well and help you out if you have a difficult week.

Make small changes - cutting out the equivalent of abiscuit each

day can help you lose up to a stone a year.

To find your nearest Slimming World group, visit

www.slimmingworld.com or call 0844 897 8000.

? Recipes taken from Slimming World's Extra Easy Mealsin

Minutes, priced pounds 4.95 and available from allSlimming World

groups.

Photos: Gareth Morgans

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