Low Syn (or No Syn) Meal Ideas - Our Ultimate Guide

Updated on 
29 May, 2022

The Best Low Syn & Syn Free Slimming World Meal Ideas

If you've just started the slimming world plan or you've been part of the plan for a while, you might be looking for some low syn and syn free meal inspiration to spice up your dishes.

Luckily, you're in the right place, down below we have our best list of low syn and syn free meals to keep you busy in the kitchen below and help you on the journey of your weight loss.

Low Syn (or No Syn) Meal Ideas

Let's get into it!

Our Top Slimming World Meal Ideas!

From low syn breakfasts to syn free dinners and quick easy meals on the go, we've got you sorted with our best picks below. 


Scrambled Eggs On Wholemeal Toast (Syn Free)

By using your wholemeal bread as your Healthy extra B (fibre allowance) and frying your eggs in low cal cooking spray, you can keep this recipe a syn free one, making it a quick meal for breakfast, lunch, or even dinner!

If you want to take this quick meal to the next level, add some fresh tomatoes and 30g of avocado, making it 2.5 syns for your scrambled eggs on toast.

Porridge Pots

For a quick meal in the morning, having a porridge pot meal gives you the fuel you need for the day and doesn't cost too many syns, for example, most oats so simple sachets have 6.5 syns in for one. 

You can also choose flavoured porridge for a different meal type such as apple and blueberry or golden syrup.

Baked Beans 

Baked beans are a British favourite for many of us whether you have them on wholemeal bread or a syn free sweet potato, they can make an excellent syn free brekky or lunch. Typically, most baked beans are syn free or low in syns such as Heinz creationz beans which have 1 syn for half a pack.

Top with cheese as your healthy extra A dairy allowance!

Granola & Yoghurt

Granola oat clusters and fat free natural or fat free Greek yoghurt makes a healthy high protein breakfast with slow releasing carbs. Fat free plain flavoured yoghurt is syn free on slimming world, you may need to syn your granola clusters at 20 calories to one syn, most ranges around 3-5 syns a serving.

Slimming World Porridge

One of the most syn friendly recipes you can make for breakfast in slimming world is your porridge, and you keep it a syn free one too by using the oats as your healthy extra B and milk to cook it with as your healthy extra A (dairy allowance). 

Top with some speed fruit to keep it syn free or add golden syrup to your porridge which would make your oats 2.5 syns for a tablespoon.


Cereal is easy to grab on the go and can be low in syns depending on the type you choose, for example, rice krispies have 6 syns a serving, but some cereals like shredded wheat are syn free since they count as your healthy extra B. 

Remember when having cereal to use the milk as your healthy extra A or syn it.

Quick & Easy Lunches/Snacks

Cuppa Soups 

Cuppa soups are essential in weight loss journeys for quick healthy snacks, most cuppa soups typically have 4-10 syns depending on their size and the kind of cuppa soup flavour. 

Avoid cuppa soups with lots of add-ins and extras since this often raises the syn value.

Ramen & Noodles 

Ramen and noodles are quick and easy meals that can be integrated into meal plans providing you choose low syn options. Ramen typically has about 4.5 syns a packet while noodle packs like low-fat super noodles are even syn free. 

Be careful when choosing your noodle pots and packs, some could even have up to 15 syns which is your whole allowance, we recommend adding some veggies into these quick meals too.


Tuna is high in protein and syn free in slimming world, as long as you choose tuna stored in spring water, not oil. For quicker lunches, you could try choosing John West's light lunches which have up to 12 syns a pack, but you could always have half for 6 syns as a lunch on the go.

Low Syn (or No Syn) Meal Ideas

Mug Shot 

Mug shots have been a popular quick snack on the slimming world diet for a long time, having between 1-4.5 syns a shot, making them ideal for weight watchers. 

You could have up to three mug shots a day before using up all your syn allowance.

Pasta N Sauce

Most weight watchers shy away from meals like Batchelor's Pasta n Sauce due to their higher calorie recipes, but they do have some low syn options available too if you pick the right type. 

Some to name are Batchelors pasta n sauce with tomato and herb which only has 0.5 syns a pack, the highest syn values go up to 7 syns.

Bread Rolls 

Bread rolls are a staple for delicious recipes at lunchtime, and there is no reason why you can't enjoy them on slimming world if you choose a wholemeal roll which counts as your healthy extra B on slimming world due to the high fibre.

Low syn filling ideas for a quick lunch could be tuna and quark, chicken, or cheese as your healthy extra A.

Couscous & Quinoa 

Both couscous and quinoa packs are simple to make up for a fast meal and full of nutritional benefits. 

You can find simple microwaveable Tilda packs for quinoa as low as 3 syns, paired with tuna for a high protein lunch or couscous sachets as low as one syn to pair with a meal prepped chicken and veggies for an extra-low syn lunch.

Rice Pouches

Whether you work at the office or at home, rice pouches are a staple to have in the cupboards for an easy meal. Rice is syn free in slimming world, but pouches do contain some extra oil to break up the rice inside which is why they have syns. 

For example,  Uncle Ben's rice pouches are very low in syns, ranging between 1-4 syns for a pouch making them a great side dish for dinner time too. 


We know what you're thinking, waffles? And you can still lose weight? Well technically yes! Waffles are great for weight watchers thanks to their low syn values of 2.5-3.5 syns, paired with baked beans, chicken or even Quorn bites for a very low syn lunch.

You can also make syn free waffles at home.


Tortilla wraps can often be high in syns, but make an excellent lunch when short on time, luckily you can find options like weight watchers wraps which only have 6 syns a wrap, ensure your filling them with syn free proteins such as chicken, lean beef or tuna to save syns.

Rice Puddings 

If you feel like something sweet for a snack at lunch, why not have a rice pudding? Muller rice pots in particular only have 5.5 syns for some of their pot flavours making them filling and low in syns when you fancy something sweet!

Dinner Ideas


Fajitas can make great syn friendly dinner recipes at just 7 syns a fajita wrap for when you don't feel like cooking. The chicken inside luckily doesn't have to be synned, and the same goes for Enchiladas which have around 8 syns per one. 

Do remember you will need to syn any additional toppings such as cheese, sour cream or avocado. 

Spaghetti Bolognese 

Spaghetti bolognese is a favourite for many of us, you could make your own 2 syns version with lean beef mince as a perfect pasta bake recipe or use a Heinz tinned version if you are in a rush, this would cost you 8 syns for half a tin.


Chips make a great side dish, but are typically full of oil and are not syn free on slimming world, but you can find low syn oven chips nowadays which only have 2.5 syns such as Mccain lighter home oven chips.

If you have more time on your hands you can also make actifry chips at home which are syn free.

Pease Pudding

More of an unusual one, but low in syns and filling, also a great veggie side for a dinner dish that you don't want to spend too many syns on. 

Pease pudding on average has around 6.5 syns a serving and is made from ale and yellow lentils, but you can also make it at home for just 0.5 syns a serving with a few recipe adjustments.

Veggie Burgers 

Veggie burgers and slimming world chips, what more could you ask for if you're after a quick and easy vegetarian dinner? 

Nowadays you find very low syn veggie burgers too with syn values as low as 6 syns, however, breaded versions may go up to 11 syns.


There's nothing quite like dumplings in your chicken or beef stew, but their main suet ingredient can often add lots of fat and syns despite their small size, with some dumplings having up to 9 syns per one. 

Still, dumplings can make a great low syn meal if you choose to use a dumpling mix rather than pre-made dumplings, these mixes have between 4-5 syns which is a few syns lower.

Roast Dinner 

Who says you can't enjoy a roast dinner on the slimming world plan? By making some simple swaps in your dinner like making your own slimming world roast potatoes and choosing roast chicken, you could even make it syn free! 

Do bear in mind extras such as stuffing balls will add on an extra 3.5 syns per one, but you can always make more SW friendly ones at home too.


Tacos are a great alternative to heavier Mexican foods like wraps, their shells only have 3 syns per one in comparison to around 5 syns for a tortilla wrap.

Fill them with some lean beef mince or chicken along with some seasoning and you have yourself a low syn SW friendly meal.

BBQ Chicken Dinner 

If you're short on time and fancy some BBQ chicken for dinner, good news, you can make it syn free at home! All you need is some soy sauce, chicken, tomatoes and beans, or you can use a spice mix such as Maggi's chicken BBQ spice sauce, but this will cost you around 8.5 syns.

Sausages & Mash

Sausages get a bad reputation for being high in fat, but believe it or not, you can now find reduced-fat sausages which only have 1 syn per sausage! Pair this with some syn free mashed potato made with quark and stock and you've got yourself some low syn bangers and mash!

Low Syn (or No Syn) Meal Ideas

Last Words

Overall, if you are looking to save your syns for treats such as chocolate or desserts, there are plenty of low syn and syn free meal ideas to pick from in our list above, whether you want porridge for breakfast or fajitas for dinner, most can be hand for under half of your daily syn allowance.

If you are ever unsure about the syn value of a particular food simply use our syn calculator to get your value or use the 20 calories to one syn rule.

Jennifer is a certified nutritionist and weight loss coach with a Master's in Nutrition from Cambridge. With over 10 years experience, she shares healthy recipes and science-backed slimming tips on SheCooksSheEats to help people reach their wellness goals. Jennifer stays up-to-date by regularly attending conferences and continuing her nutrition education. She aims to provide research-backed advice to inspire balanced, happy living.
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