Slimming World Free Foods - The Ultimate Guide

Updated on 
15 July, 2023

Our Slimming World Free Foods List

The "free foods" component shines as the principal attraction of the Slimming World diet. This flexible element permits the consumption of numerous regular foods without restriction, making it the key to the diet's popularity.

Our Slimming World Free Foods List

Slimming world free foods are a group of foods on the slimming world plan that you can eat freely, no counting or measuring. 

To find out more about what slimming world-free foods are, lists of them, which foods have syns and how they differ from speed foods, we've made a list with everything you need to know below. 

What Are Slimming World Free Foods? 

Before we get into our list of slimming world-free foods, let's start with what slimming world-free foods are on the plan and why they are part of the food optimising plan. 

The majority of free foods on the slimming world plan consist of carbs, lean meats, veggie food choices and stocks. Most lean meat is free food on the slimming world plan as long as it isn't cooked in oil and only low cal cooking spray.

Our List Of Slimming World Free Foods 

Slimming world has a wide range of free foods to make recipes from on the SW plan to help you lose weight. 

We've listed the range of free foods to use on the plan below.


  • Bacon with fat removed. 
  • Ham. 
  • Beef mince with less than 5% fat. 
  • Chicken. 
  • Duck. 
  • Goat.
  • Lamb. 
  • Turkey mince less than 5% fat.
  • Liver.
  • Turkey.


  • Cod. 
  • Haddock. 
  • Lemon sole. 
  • Hake. 
  • Pollock.
  • Red snapper.
  • Sea bass. 
  • Tilapia. 
  • Kippers. 
  • Mackerel. 
  • Tuna. 
  • Sardines. 
  • Herrings.


  • Alfalfa sprouts. 
  • Artichokes.
  • Asparagus.
  • Sweetcorn.
  • Bamboo shoots. 
  • Cabbage. 
  • Carrots. 
  • Courgettes. 
  • Cucumber. 
  • Celery. 
  • Baked Beans, Canned.
  • Chickpeas. 
  • Lentils. 
  • Peas. 
  • Kidney beans.
  • Butter beans.
  • Cauliflower. 
  • Capers.
  • Green beans.
  • Sweetcorn. 
  • Mushrooms.
  • Leeks.

Rice & Pasta 

  • Couscous.
  • Noodles.
  • Quinoa.
  • Pasta.
  • Bulger wheat.
  • Rice.


  • Apples.
  • Bananas.
  • Blackberries.
  • Blueberries (also a speed food check the list here!)
  • Cherries.
  • Clementines.
  • Damsons.
  • Figs.
  • Grapes.
  • Guava.
  • Lemons and Limes.
  • Oranges.
  • Nectarines.
  • Papaya.
  • Raspberries.
  • Star Fruit.
  • Strawberries.
  • Ugli Fruit.


  • Eggs.
  • Fat-free plain yoghurt.
  • Fat free natural fromage frais.
  • Low fat cottage cheese.
  • Quark.


  • Fat-free dressing. 
  • Spices. 
  • Stock. 
  • Soy sauce. 
  • Sweetener. 
  • Stock cubes. 
  • Tomato puree. 
  • Vinegar.
Our List Of Slimming World Free Foods 

Which Foods Have Syns On Slimming World? 

Now we know which specific foods are syn free in the slimming world, you might be curious as to which actual foods have syns on the plan. 

Most of the time, any food which is not a free food category or a healthy extra/speed food will have syn values on the slimming world plan.

To calculate syns you can check syn values on the slimming world app or use a syn calculator which equals around 20 calories to one syn in foods.

You get a syn allowance of 15 syns a day so make sure not to go over this allowance otherwise it can affect your progress on the slimming plan.

How Do Slimming World Free Foods Differ To Speed Foods? 

If you are just starting the slimming world plan and getting to grips with the different terms and food groups, you might be wondering what the difference is between slimming speed foods and slimming-free foods. 

Slimming super-speed foods can help with balanced weight loss because they are low in calories but high in nutrients, this can help you eat more volume of food without gaining weight. 

Speed foods are said to help boost weight loss because they make meals more filling.

Slimming World Free Food Meal Ideas

If you want to keep your syns low on the slimming world plan, try to make most of your meals out of free foods on the slimming world plan. 

We've listed some kinds of free food recipes you can make below to help with weight loss. 

  • Chili con carne - Paired with rice, kidney beans and veggies, this meal provides all the essential nutrients you need on the plan.
  • Bolognese - A sauce made with lean meat, tomatoes and veggies, a great free food meal. 
  • Diet cola chicken - Chicken simmered in diet cola can give a sweet taste to the chicken paired with free food rice.
  • Garlic chicken - Great with rice, potatoes or pasta, garlic chicken can be made with free foods thanks to using fat-free fromage frais.
  • Quiche with no crust - Simply made with eggs and veggies, a crustless quiche can be made syn free with free foods for a quick and healthy meal.

Slimming World Lunch Ideas

If you are looking for more ideas on healthy, low syn, yet filling, lunch ideas then head on over to our article and complete guide to Slimming World Lunch Ideas!

Last Words

Overall, slimming world free foods are a large list of foods (speaking of lists, here's our Aldi shopping list) which you can eat on the slimming world without tracking syns in or weighing the amount of food you are eating. 

Slimming World Free Food Meal Ideas

Most free foods and speed foods on the slimming world are nutritious food groups and low in calories, allowing you to eat more while being in a calorie deficit, make sure to syn non-free slimming world foods with our syn calculator or an app.

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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4 comments on “Slimming World Free Foods - The Ultimate Guide”

  1. I have the old slimming world books they say cherries pomegranates ect are not free food but on the list they say they are I'm confused .

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