Free foods are the main part of your Slimming World plan and should make up most of your meals. As these are free they don’t count towards your Syn count, you can eat as much as you like until you’re full. This means there’s no weighing or measuring involved for these foods.

Free foods include rice, pasta, seafood, lean meats or meat alternatives such as Quorn pieces, vegetables and most fruits.

Check out the full list of free foods below:

Free Foods

Vegetables

  • Alfalfa sprouts
  • Amaranth leaves
  • Artichokes
  • Asparagus
  • Aubergine
  • Baby sweetcorn
  • Bamboo shoots
  • Bean sprouts
  • Beetroot
  • Bitter gourd
  • 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

Starchy Veg/Peas/Beans

  • 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
  • Split Peas
  • Taro

Fruit

  • Apples
  • Apricots
  • Bananas
  • Blackcurrants
  • Blackberries
  • Blueberries
  • Carambola
  • 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
  • Pineapple
  • Plums
  • Pomegranates
  • Pomelo
  • Prickly Pears
  • Rambutan
  • Raspberries
  • Redcurrants
  • Raw Rhubarb
  • Satsumas
  • Sharon Fruit
  • Strawberries
  • Tangerines
  • Ugli Fruit
  • Whitecurrants

Meat

  • Bacon with the fat cut off
  • 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 alternatives

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

Dairy

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

Fish

  • Caviar
  • Cod Roe
  • Herring Roe
  • Seafood or Crab Sticks
  • 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
  • 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

Shellfish

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

Rice, Pasta And Grains

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

Stock And Condiments

  • 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

Drinks

  • 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

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