Healthy foods and fruits.

 

Fresh fruit and veg

• salad leaves

• tomatoes

• spring onions

• peppers

• mushrooms

• bags of stir-fry vegetables

• grapes

• berries

• melon

Meat, fish, and vegetarian alternatives

These protein-rich Foods will keep you fuller for longer. Go for the leanest cuts, remove all visible fat, avoid breaded or coated options, and choose ‘less than 5% fat’ mince.   ​

• red meats such as beef, lamb, pork, and beef or pork mince 

• skinless chicken, turkey, and duck

• processed meats like bacon, ham, pastrami and turkey rashers

• fish, prawns and mixed seafood

• tofu and Quorn pieces (check they’re the Free sort)

Eggs

Free and high in protein, eggs are a slimmer’s best friend and they make a really satisfying meal any time of the day.

• scrambled eggs – with plenty of black pepper (no need for butter or milk) 

• poached eggs – delicious with chips, mushrooms, and baked beans (all Free!) 

• omelets – a perfect way to use up Speed Food leftovers

• boiled eggs – a quick breakfast or handy lunch-box filler

Free dairy products

Packed with calcium, you can use them in meals, as desserts, to create dips, or simply as they come... ​

• fat-free natural fromage frais

• fat-free natural yogurt  

• fat-free natural cottage cheese

• plain quark – melted in your jacket potato or mixed through a sauce

• dairy-free soya yogurt, plain and unsweetened, with added calcium

Healthy Extra ‘a’ options

Cheese 

From Dairylea to Double Gloucester, you can enjoy lots of cheeses as Healthy Extra ‘a’ choices – you’ll find the full list in our Food Guides section or on the Planner.

Milk

Enjoy on its own, in hot drinks, or on cereal. Choose from the below or check the Healthy Extra ‘a’ list to find your favorites:

• 350ml skimmed milk

• 250ml semi-skimmed milk

• 400ml plain, unsweetened calcium-enriched almond drink 

• Stews, curries, stir-fries... there are so many meals you can make with frozen Free Food. And you’ll reduce waste, too. 

  Vegetables

  Have a few of these on standby… 

  • sliced mixed peppers

  • broccoli and/or cauliflower florets

  • whole or sliced green beans

  • butternut squash or sweet potato chunks 

  • spinach

  • mixed vegetables 

  • stir-fry veg mix

  • casserole veg mix

  • superweed sweetcorn and corn on the cobs 

  • and, of course, peas or petit pois! 

  • 
    
    

    Click here to learn more.