Slimming World Free Food List

We asked members of our Facebook group what would help them on their Slimming World journey, lots of them wanted a Slimming World Free Food List!

Slimming World Free Food llistWhat Are Free Foods?

Free Foods are a vital part of the Slimming World Extra Easy plan and the Slimming World SP plan. It’s what makes up the bulk of what you eat on the plan.

A perfect Slimming World plate will have one third of Speed Foods, and two thirds of Free Foods.

Including a variety of Free Food into your meals will help you maintain your weight loss and ensure that you’re Food Optimising 100%.

What Are Speed Foods?

You can find to our Slimming World Speed Food List here, where we explain exact what Speed Foods are, and how to use them effectively

Need some extra help & motivation on your Slimming World journey?

Come join our Facebook group! We have over 300,000 members, who want to help you! You wouldn’t want to miss out on the fun would you?

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You might just find the inspiration you need from our awesome members. If you’ve joined already why not invite any friends that may find it helpful?

Fruit – Slimming World Free Food List

These fruits are only Free Food when eaten in their raw state, either fresh or frozen.

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

Vegetables – Slimming World Free Food List

These vegetables are only Free Foods when cooked without fat or oil, either fresh, frozen, canned or pickled.

Alfalfa Sprouts
Amaranth Leaf
Artichokes
Asparagus
Aubergine
Baby Sweetcorn
Bamboo Shoots
Bean Sprouts
Beetroot
Broccoli 
Brussels sprouts
Cabbage
Capers
Carrots
Cassava
Cauliflower
Celeriac
Celery
Chard
Chicory
Chillies
Chinese Leaf
Courgettes
Cucumber
Eddoes
Endive
Fennel
French Beans (Green Beans)
Garlic
Gherkins
Kale
Leeks
Lettuce
Mangetout
Marrow
Mushrooms
Mustard & Cress
Okra
Onions
Pak Choi
Parsnips
Peppers
Plantain
Potatoes
Pumpkin
Purple Sprouting Broccoli
Radicchio
Radishes
Rocket
Runner Beans
Samphire
Shallots
Spinach
Spring Greens
Spring Onions
Squash
Sugar Snap Peas
Swede
Sweet Potato
Sweetcorn
Tomatillos
Tomatoes (Fresh, Tinned, Passata, Puree)
Turnip
Vine Leaves
Water Chestnuts
Watercress
Yams

Fish – Slimming World Free Food List

Fish is a Free Food as long as it’s cooked without using fat.

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
Pollack
Red Snapper
River Cobbler
Sea Bass
Tilapia
Turbot
Whiting

Shellfish

Abalone
Clams
Cockles
Crab (Fresh or Canned in Brine)
Crayfish
Cuttlefish
Lobster
Mussels
Octopus
Oysters
Prawns
Scallops
Shrimps
Squid
Whelks
Winkles

Oily Fish

Carp
Herring
Kippers
Mackerel (Fresh, Canned in Brine or Tomato Sauce) Not smoked.
Pilchards (Canned in Brine or Tomato Sauce)
Rollmop Herring
Salmon (Fresh, Canned in Brine or Tomato Sauce)
Smoked Salmon
Sardines (Canned in Brine or Tomato Sauce)
Sprats
Trout (Plain or smoked)
Tuna (Fresh, Canned in Brine or Spring Water)

Fish Products

Caviar
Cod Roe
Herring Roe
Seafood or Crab Sticks

Meat & Poultry – Slimming World Free Food List

Meat & Poultry are Free Foods when cooked without oil or fat, and prepared very lean.

Meat

Bacon (Back)
Beef
Gammon
Goat
Ham
Lamb
Mince (Lean Beef or Pork, 5% Fat or Less)
Pork
Veal

Poultry

Chicken
Duck
Turkey (Including Mince, 5% Fat or Less)

Game & Offal

Grouse
Guinea Fowl
Kidney
Liver
Partridge
Pheasant
Pigeon
Quail
Rabbit/Hare
Venison

Meat Replacement Products – Slimming World Free Food List

Quorn Fillets, Mince and Pieces (Plain, Not Flavoured)
Texture Vegetable Protein
Soya Protein (Defatted Soya)
Tofu (Natural, Smoked and Plain)

Dairy Products – Slimming World Free Food List

Fat Free Natural Fromage Frais
Fat Free Natural Yogurt
Low Fat-Virtually Fat Free Cottage Cheese
Eggs

Rice, Pasta & Grains – Slimming World Free Food List

Buckwheat
Bulgar Wheat
Couscous
Dried Pasta (All Colours, Wholemeal, Wholegrain)
Tinned Spaghetti/Pasta Shapes in Tomato Sauce
Dried Noodles
Pearl Barley
Quinoa
Rice

Beans, Peas & Lentils – Slimming World Free Food List

Aduki Beans
Baked Beans in Tomato Sauce
Black Eyed Beans
Black/Turtle Beans
Bortolli Beans
Broad Beans
Butter Beans
Cannellini Beans
Chickpeas
Flagolet Beans
Haricot Beans
Lentils (Green, Red & Brown)
Mung Beans
Peas (Canned, Frozen, Fresh, Petit Pois, Marrowfat and Processed)
Pinto Beans
Red Kidney Beans
Soya Beans (Edamame Beans)
Split Peas (Green and Yellow)

Store Cupboard Items – Slimming World Free Food List

Spices
Vinegar
Salt & Pepper
Marmite
Stock Pots
Liquid Stock
Boullion Powder
Mustard Powder
Soy Sauce
Oyster Sauce
Tomato Puree
Fat Free Dressing
Sweetener (Within a Couple of tbsps)
Low Calorie Cooking Spray
Agar Agar
Gelatine
Thai Fish Sauce
Tabasco
Vecon
Vegemite
Worcestershire Sauce

Hot and Cold Drinks – Slimming World Free Food List

Bovril
Coffee (Freshly Ground or Instant)
Low Calorie Fizzy Drinks
No Added Sugar Cordials
Mineral Water
Tea

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29 Comments
  1. Hi, can I ask about buckwheat? From the list I’m guessing it’s a free food but I’ve had some comments about the buckwheat porridge I made this morning which is making me second guess myself. All I did was take 1 cup of whole buckwheat and simmer in a water/milk mixture with cinnamon sticks which were removed after cooking. Will this cause the buckwheat to have a syn value? I know there is the hexA component but is there anything else.
    Many thanks have been stressing all day over my sun’s?
    Thanks again.

    1. Hi Felicity
      By using buckwheat in this way, you’re substituting it for cereal or oats. Potentially you could end up eating more than you should, as you’ll still be consuming another HEB choice. This is where the tweak factor comes in. It’s always best to check with your consultant if you’re not sure.

    1. Hi there!
      Theoretically tinned cod roe with nothing added would be free. You’d need to check that it’s tinned in brine, rather than oil or water that contains sugar. For accurate Syns information, please contact Slimming World.

  2. Hi is Glaceau lemon smart water sparkling free? On SW website smart water is but no mention of flavoured ones.

  3. I didn’t see any free from foods on your list, I’m asking for my partner whom is trying to loose weight. I myself whom us trying to stay at a healthy weight as I’ve lost over a stone & half from last January, I am dairy free, eat goats cheese, & soya milk & yogurts (natural).

    1. Hi Michelle
      Unfortunately, pretty much all ‘Free From’ foods and dairy alternatives are not Syn free, so we weren’t able to include them in this list. 🙂

  4. Hi

    I weigh 13 stone & 5ft 8inch tall, am I allowed between 5-15 syns per day and have any free foods listed on slimming world, I have just joined you on Facebook so I am very new to this but desperately want to loose 2 stine but, need to know and take the right path.

    Regards
    Barbara

    1. Hi Barbara
      Here’s our article on how the plan works. It’s a good place to start to help you understand the plan. For the best start, we recommend joining a Slimming World group. You’ll receive a members pack which contains all the information you need, plus the support of a trained Slimming World consultant.
      You’ll get lots of help and support from the Facebook group too! Good luck. 🙂

  5. Hi and thanks for your website. Why are some of the foods on the list in blue/green please?

    Thanks -Janice

    1. Hi Janice
      The words on the list that are printed in green are links to recipes. Just click on the word and you’ll be shown a recipe which uses that ingredient. 🙂

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A blog started by 2 chefs on their Slimming World journey, evolving into an epic adventure shared by many!
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