How to incorporate the extras into Week 13 TFR Break

Members who have been on Slim & Save for three months or more will know you have to complete a total food replacement break by week 13. This simply means introducing a few extra food items alongside your normal Slim & Save products. We realise that the week 13 TFR Break can scare the life out of some, with thoughts that they are going to gain weight, over-eat and not be able to get back on plan. However, this is rarely the case, and as such I thought I would do a blog to explain more about this essential week with some helpful tips to help you through.

As a company Slim & Save adhere to all UK and European guidelines and legislation`s as well as Institute for Health and Clinical Excellence (NICE) Guidance on Obesity and due to these guidelines it is essential that after 12 weeks following the plans you increase your calories for at least one week.

Firstly this is not a week off plan but a week that you will continue to have your Slim & Save Lifestyle or Simplicity days but also increase your calorie intake by having some additional items for this week as follows:

1. One pint/568ml of semi skimmed milk (includes current milk allowance of 150ml).

You can also swap your milk allowance for 375g of yoghurt including Weight Watchers fruit ones or Activia, or spilt your allowance between yoghurt and milk.

2. Include one medium piece of fruit or two small pieces of fruit per day.

Small-sized fresh fruit:
One portion is – two or more small fruit, for example two plums, two Satsuma’s, two kiwi fruit, three apricots, six lychees or two tomatoes or six cherry tomatoes.

Medium-sized fresh fruit:
One portion is – one piece of fruit, such as one apple, banana, pear, orange or nectarine.

Dried fruit:
One portion of dried fruit is – around 30g. This is about one heaped tablespoon of raisins, currants or sultanas, one tablespoon of mixed fruit, two figs, three prunes or one handful of dried banana chips.

Healthy Salad Bowl

 

3. Include 300g of vegetables per day.

(Or, increase to 300g if you currently have 200g vegetable allowance).

If you are doing Simplicity with no optional veg or milk, you might want to consider adding some veg in the week or two running up to Week 13 or swap and do Lifestyle, then the vegetable increase will not seem all that big! Here are some great ways you can incorporate the extras.

Additional vegetables

Soups – add grated carrot, courgettes, onions, thinly sliced mushrooms, spring onions or beansprouts.
Meal packs – mushrooms and onions are easy to add to any meal, red and green sliced peppers to chilli or spicy spaghetti, or spiralise or grate some carrots or courgettes to make spaghetti or rice which make a good addition to a meal pack.
Stuff a pepper or a Portobello mushroom or make vegetable crisps.

If you just add approx. 35g of veg to your 3 packs and that will give you the additional 100g required, or you can utilise it to make soup or a stir- fry and don`t forget Rhubarb is a vegetable so good for a sweet treat!

Additional milk

You can use your milk allowance or spilt it with yoghurt as they can be used in your shakes or your porridge pack.

Make milky coffees, milk jelly or milk jelly sweets.

Think about using Fat-free Fromage frais as a dip instead of yoghurt as it has a mild cheese flavor.

Fruit

Freeze your fruit – berries and bananas are great to blend into yoghurt for a quick frozen dessert. Bananas peeled and wrapped in cling film and then pop them in the freezer until they have frozen, just unwrap, and eat. Add berries to your jelly.Make pancakes from a pack with milk and use your fruit (you can add berries to the batter mix) and yoghurt or make overnight oats.You can also have dried fruit, which is handy to snack on. And don`t forget about tomatoes as they are classed as fruit! We hope you enjoy your TFR break week.

Why not take a look at our Lifestyle Recipes created by our customers for some inspiration for your next meal!

Try to treat your break week as a week to recharge and reset your metabolism and also help maintain your health and wellbeing throughout your weight loss journey. Above all – enjoy it!

Please feel free to share your hints and tips for adding the additional items and how your week 13 TFR break went.

Want to win 28 strawberry bars? Tell us; “What your favourite way to incorporate the extras into your Week 13 TFR break week? ” Our favourite comment will be chosen on Wednesday 23rd March 2022 at 4 pm!

By Joanne Jones, Customer Care Advisor

9 comments

  1. I absolutely LOVE week 13! It means I get a whole week of having overnight oats for breakfast 😋 It’s so yummy and filling and it’s easy to make.
    By using any of the flavoured porridges, simply layer your daily allowance of fresh or frozen fruit, then 100% fat free fagé yoghurt, then one porridge pack into a Kilner jar (or you can use the slim and save shaker). Repeat the layers until you have used up each of the ingredients. Pop on the lid and put in the fridge the night before. This allows the yoghurt to soak into the porridge and the fruit to defrost. I like using frozen mango, blueberries and raspberries. But you can use whatever you like. The juicier the better! I always take it out of the fridge when I get up in the morning so that it’s not so cold to eat but that’s just my preference. Make sure the porridge and yoghurt are mixed before you eat it. Hope you enjoy it as much as I do xx

  2. I’ve just finished my first week 13.
    I mostly eat 3 shakes and 1 bar a day.
    So I made sure that between each mealtime I had a snack of a small piece of fruit or a homemade veg soup. I used my milk allowance in the shakes – the vanilla ice cream shake tastes *really* creamy with the milk instead of water! 🙂

    I found that having more times I was eating in the day really helped with the additional hunger from leaving ketosis.

    It was a lot more structured than I thought a ‘break week was going to be. It was more a normal week + extras.

    If I can do it and get back on plan the following week, you can too!

  3. I incorporated the extras throughout the day, at breakfast time I would have a large portion of yoghurt topped with a kiwi, and had my usual morning SnS shake to go with it. I then had a satsuma mid morning. After my SnS lunch I had more yoghurt in the afternoon mixed with a little mint and had 100g of extra veg (carrot and cucumber) to dip in. I then had my usual low carb meal and 3rd SnS pack in the evening.

  4. I’m not a big milk drinking but love to a bit of yoghurt with fruit as a sweet treat during week 13. Or blueberry pancakes with some skinny syrup for brekkie so lush

    1. I really miss yoghurt so I would incorporate fruit into mine for a lovely breakfast.
      Plus any extra vegetables would make a warming soup to have between meals. 😊

  5. As a new starter – Simple and clear to what can seem a complete break but its really not. Having the packs plus additions suggested makes a lot of sense.

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