Slimming World Free Food List

What Are Free Foods?

Free foods are an essential part of the Slimming World plan. They should always make up the main bulk of your diet. Free foods mean that they do not hold a Syn value and we can eat unlimited amounts until we are full.

Most of your meals should be made using Free foods first. Healthy filling free plates of food are what will help you to lose weight.

The main rules to follow regarding Free Foods:

  • Eat unlimited amounts until full at any time.
  • No need to weight or measure.





DAIRY – Slimming World Free Food

Eggs
Fat free natural fromage frais
Fat free natural yogurt (Including Greek-style)
Low fat/virtually fat free cottage cheese
Plain Quark

DRINKS – Slimming World Free Food

Coffee, black, all varieties
Cordial/squash, no added sugar, all varieties
Low calorie/sugar free carbonated drinks, all varieties
Mineral water, still/sparkling, plain
Tap water
Tea, black/green, all varieties
Tea, herbal infusions, all varieties

FRUIT – Slimming World Free Food

Apples
Apricots
Bananas
Blackcurrants
Blackberries
Blueberries
Carambola (Star Fruit)
Cherries
Clementines
Cranberries
Custard Apples
Damsons
Dragon Fruit
Figs
Gooseberries
Grapefruit
Grapes
Greengages
Guava
Kiwi
Kumquats
Lemons
Limes
Loganberries
Loquats
Lychees
Mandarins
Mango
Mangosteen
Melon
Mixed Berries
Nectarines
Oranges
Papaya
Passion Fruit
Peaches
Pears
Physalis (Cape Gooseberries)
Pineapple
Plums
Pomegranates
Pomelo
Prickly Pears
Rambutan
Raspberries
Redcurrants
Rhubarb (raw)
Satsumas
Sharon Fruit
Strawberries
Tangerines
Ugli Fruit
Whitecurrants

MEAT/POULTRY – Slimming World Free Food

Bacon (back/very lean)
Beef
Beef mince, lean, 5% fat or less
Chicken (Skinless)
Duck
Gammon
Goat
Grouse
Guniea Fowl
Ham
Hare
Heart
Kidney
Lamb
Liver
Oxtail
Partridge
Pheasant
Pigeon
Pork
Pork mince, lean, 5% fat or less
Quail
Rabbit
Turkey
Turkey mince, lean, 5% fat or less
Veal
Venison

MEAT REPLACEMENTS – Slimming World Free Food

Quorn Mince & Pieces
Textured vegetable protein/soya protein (made with defatted soya)
Tofu, naturally smoked & plain

RICE/PASTA/GRAINS – Slimming World Free Food

Buckwheat
Bulger Wheat
Couscous
Dried Noodles, Plain*
Dried Pasta, All Colours*
Dried pasta, wholewheat/wholemeal*
Pearl Barley
Quinoa
Rice**

*Fresh pasta and noodles carry a Syn value. 
**Microwave rice pouches carry a Syn value.

SEAFOOD – Slimming World Free Food

Fish Products:

Caviar
Cod Roe
Herring Roe
Seafood or Crab Sticks

Oily Fish:

Carp
Herrings
Kippers
Mackerel (Unsmoked)
Pilchards, canned in brine/tomato sauce
Rollmop Herring
Salmon, fresh/canned/smoked
Sardines, canned in brine/tomato sauce
Sardines, Fresh
Sprats
Trout, Fresh or Smoked
Tuna, canned in brine or spring water
Tuna, Fresh

Shellfish:

Abalone
Clams
Cockles
Crab, Canned or Fresh
Crayfish
Cuttlefish
Lobster
Mussels
Octopus
Oysters
Prawns
Scallops
Squid
Whelks
Winkles

White Fish:

Bream
Cod, Plain or Smoked
Coley
Dab
Dover Sole
Flounder
Haddock, Plain or Smoked
Hake
Halibut
Hoki
John Dory
Lemon Sole
Monkfish
Mullet
Plaice
Pollock
Red Snapper
River Cobbler
Sea Bass
Tilapia
Turbot
Whiting

STARCHY VEG/PEAS/BEANS – Slimming World Free Food

Aduki Beans
Baked Beans, Canned
Black Eye Beans
Borlotti Beans
Broad Beans
Butter Beans
Cannellini Beans
Chickpeas
Eddoes
Flageolet beans
Haricot beans
Lentils, green/brown
Lentils, red
Mung Beans
Peas, canned/fresh/frozen
Peas, Marrowfat
Peas, Mushy
Peas, Petit Pois
Peas, Processed
Pinto Beans
Red Kidney Beans
Soya Beans (edamame beans)
Split Peas
Taro

STOCKS/DRESSINGS/CONDIMENTS – Slimming World Free Food

Agar Agar
Fat free dressing, French/Italian/vinaigrette
Herbs & Spices, Dry
Low Calorie Cooking Spray (Frylight etc)
Mustard Powder
Oyster Sauce
Ready to use stock, all varieties
Salt & Pepper
Soy Sauce
Stock cubes & bouillon powder, all varieties
Stock pots/melts/gels, all varieties
Sweetener, drops & tablets
Tomato puree (no added oil)
Vinegar, all varieties

VEGETABLES – Slimming World Free Food

Alfalfa sprouts
Amaranth leaves
Artichokes
Asparagus
Aubergine
Baby sweetcorn
Bamboo shoots
Bean sprouts
Beetroot
Bitter gourd (kerala)
Broccoli
Brussels sprouts
Butternut squash
Cabbage
Capers
Carrots
Cassava
Cauliflower
Celeriac
Celery
Chard
Chicory
Chillies
Chinese leaf
Courgettes
Cucumber
Endive
Fennel
Green beans
Garlic
Gherkins
Herbs
Kale
Leeks
Lettuce
Mangetout
Marrow
Mixed Salad Leafs
Mushrooms
Okra
Onion
Pak choi
Parsnips
Peppers
Plantain
Potatoes
Pumpkin
Purple sprouting broccoli
Radicchio
Radishes
Rocket
Runner beans
Samphire
Shallots
Spinach
Spring greens
Spring onions
Sugar snap peas
Swede
Sweet potatoes
Sweetcorn, On the cob
Sweetcorn, Kernels
Tomatoes
Turnip
Vine leaves
Watercress
Water chestnuts
Yams