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In the next few pages you’ll find the Syn values for hundreds of everyday foods. When you plan your days and decide your Syns ahead of time, you’ll usually find that the Syn values listed here will be all you need to Food Optimise 100% – no need to search, scan or calculate everything you eat (life’s just too short!).
These are average Syn values taken from over 74,000 branded and supermarket own brand products that we maintain on our Syns database. It may be that the exact biscuit, ice cream or 25g pack of crisps you love is higher than average by half, one or even a couple of Syns – but these very small differences won’t affect your weight loss. It’s when we stop counting Syns or don’t check Syn values before we eat them that we stop losing weight. The deliberate process of deciding in advance, keeping count and sticking to your personal ‘safe’ Syns allowance is what will help you stay confidently in control and losing weight beautifully.
No maths needed! We’ve done it all for you, here, on Slimming World Online, on the Slimming World app, and – if you can’t find the product you’re looking for – use the Slimming World scanner to find it in a beep!
alcohol
healthwiseTo stay within the
government recommended alcohol guidelines and to
help keep health risks to a low level, drink a maximum of 14 units a week, spread over three or more days.
Ale & bitter
Ale, above 4.8% vol, 1 pint 13.0500ml 12.01/2 pint 6.5Ale, 4.2-4.7% vol, 1 pint 11.0500ml 9.51/2 pint 5.5
Ale, 3.5-4.1% vol, 1 pint 9.0500ml 8.01/2 pint 4.5
lager
Lager, above 6% vol, 1 pint 17.0440ml can 13.0330ml 9.51/2 pint 8.5Lager, 4-6% vol, 1 pint 12.0440ml can 8.5330ml 6.51/2 pint 6.0Lager, reduced alcohol, 1 pint 7.0440ml can 5.5330ml 4.01/2 pint 3.5Lager, alcohol free, 1 pint 6.0440ml can 4.5330ml 3.51/2 pint 3.0Stout, 4-4.5% vol, eg Guinness, 1 pint 10.0440ml can 8.01/2 pint 5.0
cider & perry
Cider, vintage, above 5% vol, 500ml 13.51/2 pint 8.0Cider, apple, 4-5% vol, eg Magners, 568ml bottle 12.0500ml 10.5440ml can 9.01/2 pint 6.0Cider, fruit/pear, 500ml bottle 14.01/2 pint 8.0Cider, reduced alcohol, 500ml bottle 8.51/2 pint 5.0Perry, eg Babycham, Lambrini, 250ml 7.5175ml 5.5
fortified wine
Ginger wine, 50ml 4.0Port, 50ml 4.0Sherry, medium/dry, 50ml 3.0Sherry, sweet, 50ml 3.5
contentsalcohol ......................................................p57biscuits & crispbreads .......................p58bread & bakery items .........................p59cakes .........................................................p60cereals & cereal bars ..........................p61coleslaw & salads ................................p62 condiments, table sauces & dressings .................p62crispbakes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p63crisps & snacks. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p63dairy products & dairy-free alternatives ........................p63dips. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p65drinks – cold & hot ..............................p65eggs ...........................................................p66fats & oils . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p66fish ..............................................................p67fruit .............................................................p67ices .............................................................p68jams, marmalades & sweet spreads. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p68kitchen basics. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p69
meat & poultry .......................................p69nuts & seeds ..........................................p71pancakes & yorkshire puddings ..............................p71pasta & noodles. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p71pizzas ........................................................p71puddings, desserts & sweet sauces. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p71ready meals ............................................p73rice & grains ...........................................p73sandwiches, wraps & sushi .............p74savoury pastries ...................................p74sauces & gravies ..................................p75savoury spreads & pâtés ..................p75soups. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p75stuffings & stuffing mixes. . . . . . . . . . . . . . . . .p76sweets & chocolate. . . . . . . . . . . . . . . . . . . . . . . . . . . . .p76vegetables & pulses. . . . . . . . . . . . . . . . . . . . . . . . . . . .p77vegetarian & meat-free foods. . . . . . . . .p78
eating out. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p79
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sweet biscuits
each
Amaretti biscuit, crunchy 1.0
soft 2.5American-style cookie, choc chip, 65g large 15.513g mini 3.0American-style cookie, double/triple choc, 65g large 15.013g mini 3.0Arrowroot biscuit 2.0Biscotti/cantuccini, 10g piece 2.5Bourbon cream 3.5Brandy snap, basket 5.0curl 3.0Breakfast biscuit, eg Belvita 3.0Chocolate & caramel wafer bar, eg Tunnocks 6.5Chocolate biscuit bar, eg Rocky/Club 5.5cream filled, eg Penguin 6.5Chocolate chip cookie, crunchy, eg Maryland 3.0Chocolate finger 1.5Chocolate sandwich biscuit, eg BN 4.5Chocolate & marshmallow teacake, eg Tunnocks 5.5Chocolate wafer biscuit bar, eg Blue Riband 5.5Creme sandwich biscuit, eg Oreo 2.5Crunch cream biscuit 3.5Custard cream 3.0Digestive biscuit, chocolate coated 4.0plain 3.5reduced fat/light 3.0Fig roll 3.5Florentine 5.5Fruit puff 3.5Fruit-filled biscuit, with yogurt coating, eg Go Ahead 3.5
Garibaldi biscuit 2.0Ginger nut/snap 2.5Gingerbread men, standard 9.0mini 2.5Jaffa cake 2.5Jam & cream sandwich biscuit 4.0Jam & mallow wheel, eg Wagon Wheels 8.0Jam sandwich biscuit, eg Jammie Dodgers 4.0Malted milk biscuit, chocolate coated 3.0plain 2.0Morning coffee biscuit, each 1.0Nice biscuit, each 2.0Oat biscuit, eg Hobnobs, chocolate coated 4.5fruit/ginger 4.5plain 3.5Pink wafer 2.0Rich tea biscuit, chocolate/cream filled 3.0plain 2.0reduced fat/light 1.5Rich tea finger 1.0Shortbread, finger 4.5round 5.0tail/triangle 3.0with chocolate 5.0Shortcake biscuit, fruit 2.0plain 3.0Viennese cream finger 4.0Viennese cream swirl 5.0Wafer & mallow sandwich, eg Pink n Whites 2.5
bread & bakery items
bakery items
each unless stated
Bagel, cinnamon & raisin 11.0sesame/onion 11.5plain 11.0Bagel thin, plain 6.0Belgian bun 19.5Brioche, plain/chocolate, 25g 4.5Croissant, luxury/instore bakery 16.0all butter 11.0standard 8.5mini 5.0Croissant, almond, from a coffee shop 19.5from a supermarket 18.0Crumpet 5.0English muffin, cheese 9.5white 8.5wholemeal 7.5Fruit loaf, 35g slice 5.0Fruited teacake 10.5Hot cross bun, 9.5Iced bun/finger, standard 7.0large 11.0Malt loaf, 25g 3.5Pain au chocolat, from a coffee shop 17.0from a supermarket, standard 12.0mini 6.5Pancake/crepe, plain 5.5filled with chocolate 7.5Pastries, pain au raisin 16.0maple & pecan plait 18.5Pikelet 2.5Potato farl, 60g each 5.5Potato scone, 45g each 4.5
steps to successBiscuits, chocolates, crisps,
nuts, alcohol – ‘trigger’ foods are packed with Syns, almost impossible to resist and completely moreish! No food is banned, so learn to know yourself, and if you know something is your
‘trigger’ food, steer clear!
Sake, 25ml 1.5Sambuca, 25ml 4.035ml 5.5Schnapps, 21% vol, eg Archers, 25ml 3.035ml 4.5Tequila, 25ml 3.035ml 4.0Vermouth, dry, eg Martini Extra Dry, 50ml 2.5sweet, eg Martini Rosso/Bianco, 50ml 4.0Vodka, 25ml 3.035ml 4.0Whisky, 25ml 3.035ml 4.0
steps to successMeasure your measure
to stick within your ‘safe tipple plan’ and see
success at the scales.
wine
Red wine, 250ml 12.5175ml 9.0Rose wine, 250ml 12.0175ml 8.5White wine, 250ml 11.5175ml 8.5Reduced alcohol wine, approx. 5.5% vol, 250ml 6.0175ml 4.5Low alcohol or alcohol free wine, 1.2% vol or less, 250ml 3.0175ml 2.0Sparkling wine, e.g cava, champagne & prosecco, 125ml 5.0Sweet dessert wine, 11-15% vol, 125ml 11.0Bucks fizz, 125ml 3.5Mulled wine, 250ml 13.5
biscuits & crispbreads
crispbreads
Some high-fibre crispbreads are Healthy Extra ‘b’ choices. Take
a look on page 32.
each unless stated
Corn cakes/thins, coated 4.0plain 1.0Crackerbread, all varieties 1.0Crispbread, gourmet/large, eg Dr Karg 5.5Crispbread, eg Ryvita, original/rye 1.5seeded/multigrain 2.0sweet 2.5Dutch crispbread 2.0Flatbread/crispbread thin 1.5Melba Toast 0.5Rice cakes, chocolate/yogurt coated, large 4.0Rice cakes, plain/salted, large 1.5plain/salted, 25g pack 5.0savoury, eg Snack a Jacks, large 2.0savoury, 30g pack 5.5sweet, eg Snack a Jacks, large 3.0sweet, 30g pack 6.0
savoury biscuits
each
Breadsticks, flavoured 1.5plain, standard 1.0plain, mini 0.5Butter puff 2.5Cheese cracker/thin 1.0Cheese straw/twist 2.0Crackers, savoury 1.5Cream cracker 2.0Matzo cracker, eg Rakusens, large 4.0small 1.0Oatcakes, cheese/seeded 3.0plain 2.5Pastry twists, chive/olive/onion 2.0Water biscuit, large 1.5small 0.5
pre-mixed drinks & cocktails
Alcoholic ginger beer, eg Crabbie's, 500ml bottle 13.5Alcopops & alcoholic fruit drinks, 275ml bottle 8.0Aperol spritz, made with Prosecco, Aperol & soda, each 7.0Spirit & mixer drinks, standard, 250ml can 8.5diet or low calorie, 250ml can 4.0
spirits & liqueurs
Advocaat, 25ml 3.035ml 4.0Amaretto, 25ml 3.035ml 4.5Aperol, 25ml 2.0Brandy, 25ml 3.035ml 4.0Campari, 25ml 3.035ml 4.5Cherry brandy, 25ml 3.535ml 4.5Coffee liqueur, eg Tia Maria/Kahlua, 25ml 3.535ml 5.0Cream liqueur, eg Baileys, 25ml 4.035ml 5.5Creme de Cassis, 25ml 3.535ml 5.0Creme de Menthe, 25ml 3.535ml 4.5Gin, 25ml 3.035ml 4.0Gin liqueurs, fruit flavours, 25ml 2.535ml 3.5Kirsch, 25ml 2.535ml 4.0Orange liqueurs, eg Cointreau/Grand Marnier, 25ml 4.035ml 5.5Rum, 35-40% vol, eg Bacardi/Morgan's Spiced, 25ml 2.535ml 3.5Rum, coconut, 21% vol, eg Malibu, 25ml 2.535ml 3.5
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Chocolate cake slice, individual, eg Mr Kipling 6.5Chocolate cornflake cake, bitesize 3.0Chocolate crispy cake, bitesize 3.5Chocolate fudge cake, large, 25g 5.0Chocolate sponge celebration cake, with icing, 25g 5.5Chocolate yule log, 25g 5.5Choux bun, with fresh cream 14.5Coconut cake, 25g 5.0Coconut macaroon, plain 7.0with chocolate 8.5Country slice, individual 5.5Cream horn 12.5Cupcake, chocolate 14.0lemon 13.5strawberry 15.0vanilla 14.0Cupcake, mini, all varieties 5.0Doughnut, filled, chocolate 16.0custard 13.0jam 11.0jam & cream 12.0Doughnut, ring, glazed, standard 11.5sugared, standard 10.5mini 3.0Eccles cake 10.0Eclair, with cream & chocolate, standard 11.5mini 2.5Egg custard tart, individual 12.5Fairy cake, plain 4.5iced 6.0Flapjack, chocolate, standard 11.5bitesize 3.5Flapjack, fruit 14.0Flapjack, plain, standard 11.0bitesize 3.5Fondant/French fancy 5.5Fruit cake, plain, 25g 4.0with icing & marzipan, 25g 4.5Fruit cake slice, individual 9.0Fruit pie, indvidual 10.5Fruit tart, with cream, individual 18.5Ginger cake, 25g 4.5High-fibre cake square/bar, eg Fibre One 4.0Jam tart, individual 6.0Lemon curd tart 6.5Lemon drizzle cake, 25g 5.0Lemon slice, individual 6.0Macaron 2.5Madeira cake, cherry, 25g 4.5iced/plain, 25g 5.0
Meringue, with cream 7.0Mince pie, iced 11.0plain 12.5mini 5.5Mini roll, chocolate/jam & cream 5.5bitesize 4.0Muffin, from a coffee shop 23.0from a supermarket, blueberry 14.5choc chip 15.5double/triple chocolate 18.5Muffin, mini, blueberry 5.5choc chip/double chocolate 6.0Stollen slice, individual, 35g slice 7.0Swiss roll, chocolate & cream filled, 25g 5.0jam or cream filled, 25g 4.5Vanilla slice, with cream 12.5with custard 14.0Vanilla sponge celebration cake, with icing, 25g 5.5Victoria sponge cake, with jam & cream, 25g 4.5Viennese whirl, each 8.0
steps to successPicture yourself making the right choices. Visualise the next time you will have to
decide ‘yes’ or ‘no’ and see yourself making the right decisions. Good picture =
good weight loss!
cereals & cereal bars
cereal bars
each
Breakfast cereal bar, eg Kelloggs/Nestle, 25g bar 5.0Cereal bar, luxury, eg Eat Natural, 45g bar 10.5Cereal bar, chocolate, 30g bar 6.5fruit, 30g bar 5.5fruit & nut, 35g bar 7.0nuts, 35g bar 8.0seeds, eg Nine, 40g bar 10.5light/high-fibre eg Alpen Light 3.0
Cereal bar, Hi-fi, 20g bar 3.0Granola bar, soft & chewy, 38g bar 8.5crunchy, 42g bar 9.5Popcorn bar, 21g bar 4.0
cereals
Some cereals count as a Healthy Extra ‘b’
choice. You’ll find the most popular choices
on page 30.
25g unless stated
Bran flakes 4.0Cocoa rice pops 5.0Corn flakes 5.0Frosted flakes 5.0Fruit & fibre cereal 4.5Fruit-filled wheat biscuits, all varieties 4.0Granola, all varieties 5.5High-fibre bran cereal, eg All-Bran Original 3.5Honey nut corn flakes 5.0Instant oat porridge pots, all varieties, 57g pot 10.5Instant oat porridge sachets, eg Oat So Simple, flavoured, 36g sachet 6.5plain, 27g sachet 4.5Malt wheats cereal, all varieties, eg Shreddies 4.5Muesli, with fruit 4.5with nuts 5.0Multigrain hoops, eg Cheerios 4.5Oat bran 4.0Porridge oats, dried 4.5Puffed wheat 4.5Rice flake porridge 4.5Rice pops, eg Rice Krispies 5.0Rice, wheat & barley flakes, eg Special K 4.5Shredded wheat biscuits, eg Nestle, each 3.5Shredded wheat cereal, bitesize, fruit 4.5plain 4.0Sultana bran 4.0Wheat bran 2.5Wholewheat biscuits, eg Weetabix, flavoured, each 4.0plain, each 3.0
Scone, cheese/fruit 12.0plain 13.0Scotch pancake, plain, giant 12.5plain, standard 4.5plain, mini 2.0Scotch pancake, lemon & raisin 4.5Soda farl, 165g each 20.0Sweet waffle 7.0
bread
You’ll find a list of Healthy Extra bread choices on page 31.
steps to successIf you’re thinking of
spreading butter on your bread, think again. Study the ‘butter & spreads’ section on page 66 before you decide.
You’ll find a new flavour comes through when
you decide not to!
Baguette, white, 50g serving 6.5Chapati/roti, 45g each 6.5Ciabatta, garlic, slice/stick 7.5Ciabatta, plain or olive, 50g slice 4.0Flatbread, garlic, 50g serving 7.5cheese, 50g serving 7.5Focaccia, 50g serving 6.5Fried bread, medium slice 12.5Garlic baguette, standard, slice 4.5half baguette 18.0Garlic baguette, reduced fat, slice 3.5half baguette 15.0Garlic bread slice, pre-sliced, standard, each 5.5reduced fat, each 5.0with cheese, each 5.5Gluten-free bread, brown/seeded, 36g slice 4.0High-fibre white, 32g slice 3.5Granary/malted grain/wholegrain bread, any loaf, medium slice 4.5thick slice 5.5
Naan bread, garlic & coriander, large 20.0mini 9.0Naan bread, peshwari, large 23.0mini 9.5Naan bread, plain, large 19.0mini 9.0Pitta bread, white, large 11.0standard 8.0Pitta bread, wholemeal, large 10.0standard 7.0Rye bread, 50g serving 5.5Seeded white bread, any loaf, medium slice 4.0thick slice 6.0Seeded wholemeal bread, any loaf, 1 slice 5.5Soda bread, brown, 50g serving 5.5Soda bread, white, 50g serving 4.5Sourdough bread, white, 50g serving 6.0Sourdough bread, wholemeal, 50g serving 6.5Veda bread, 40g slice 5.5White & wholemeal bread (50/50), any loaf, medium slice 4.0thick slice 5.0White bread, small loaf, medium slice 2.5thick slice 3.5White bread, large loaf, medium slice 4.5thick slice 5.5White bread, half pan loaf, 1 slice 4.5Wholemeal bread, small loaf, medium slice 3.0thick slice 3.5Wholemeal bread, large loaf, medium slice 4.0thick slice 5.0Wholemeal bread, half pan loaf, 1 slice 4.5Wrap/tortilla, seeded, each 8.0white & wholemeal (50/50), each 9.5white, each 9.0wholemeal, each 8.5mini, each 4.5
bread rolls
each
Brioche burger bun 9.0Brioche hot dog roll 8.0Cheese-topped roll 12.0Ciabatta roll, standard 10.5
Finger roll, white 6.5wholemeal 7.0Gluten-free ciabatta roll 9.5Gluten-free roll, brown/multiseed, small 7.0large 8.5high-fibre white, small 6.5large 8.5Granary/mixed grain roll, standard 9.0large 12.0Hot dog roll, standard 8.0jumbo 9.5Panini roll, 100g each 13.5Petit pain roll, part-baked, medium 7.0large 9.5Sandwich thin, seeded/white/wholemeal 5.0Submarine roll, white 11.5wholemeal 10.0White & wholemeal roll, eg 50/50, Best of Both 7.5White roll, small 7.5standard 9.0large 12.5Wholemeal roll, small 7.0standard 8.0large 11.0
cakes
each unless stated
Almond finger 9.0Almond slice, individual 7.0Angel cake, large, 25g 5.0Angel slice, individual 7.0Apple turnover, standard 15.0with fresh cream 13.5Bakewell slice, individual 7.0Bakewell tart, large, 25g 5.0cherry bakewell, individual 10.0Battenberg cake, large, 25g 5.0mini, eg Mr Kipling 6.5Carrot cake, large, 25g 5.0pre-cut slice, from a coffee shop 25.5from a supermarket 14.5Carrot cake slice, individual, small slice 6.0Chocolate brownie, from a coffee shop 19.0from a supermarket, standard 11.0bitesize 3.0Chocolate cake bar 6.5
bakery items cont...each unless stated
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Tomato ketchup, standard 1.0reduced sugar & salt 0.5Wasabi, 1 level tsp 0.5
dressings
1 level tbsp unless stated
Balsamic & olive oil dressing 3.5Balsamic dressing, standard 2.5reduced fat/light 0.5Balsamic glaze 1.5Blue cheese dressing, standard 3.0Caesar dressing, standard 3.0reduced fat 2.0low fat 0.5French dressing/vinaigrette, standard 3.0reduced fat/light 0.5Garlic & herb dressing, standard 2.0reduced fat/light 0.5Honey & mustard dressing, standard 3.0reduced fat/light 1.0Ranch/thousand island dressing, standard 2.5reduced fat/light 0.5Tahini 5.0
crispbakes
each
Crispbakes, corned beef/minced beef 7.5vegetable 9.5cheese 12.0
crisps & snacks
25g unless stated
Bacon flavour snacks, eg Frazzles, 18g bag 4.5Baked corn snacks, eg Monster Munch, Space Raiders, 25g bag 6.040g bag 10.0Bombay mix 6.5Cheese curls, eg Quavers, 16g bag 4.5
Cheese puffs, eg Wotsits, 16.5g bag 4.5Cheese savouries, eg Cheeselets 6.5Cheese snack biscuits, eg Mini Cheddars, 25g bag 6.5Chickpea puffs, eg Hippeas, 22g bag 4.5Crunchy corn snacks, eg Nik Naks, 25g bag 7.0Popcorn, homemade, unpopped kernels 4.5Popcorn, ready-made, chocolate 6.0salted/sweet/toffee 5.5Poppadoms, large, each 2.0mini 6.0Pork scratchings 8.0Potato crisps, hand-cooked, eg Kettle, Tyrells 6.540g bag 10.0Potato crisps, ridge-cut, eg Mccoys, Seabrooks, 25g bag 6.5Potato crisps, standard, eg Walkers, Tayto, 25g bag 6.532.5g bag 8.5Potato crisps, lower calorie, eg Walkers Oven Baked, 25g bag 5.5Potato crisps, popped, eg Popchips 5.0Potato rings, eg Hula Hoops, Ringos, 12.5g bag 3.024g bag 6.0Potato snacks, discs eg Pringles 6.5fries eg French Fries, 18g bag 4.0sticks eg Chipsticks, 22g bag 5.5squares, 22g bag 5.0twirls/spirals 6.0Prawn cocktail shells, eg Skips, 17g bag 4.5Prawn crackers 6.5Pretzels, chocolate coated eg Flipz 6.0salted 5.0Rice crackers 5.5Tortilla chips, eg Doritos, 25g 6.040g bag 10.0Twiglets, 25g 5.0Vegetable crisps 6.0Wasabi peas 5.0
dairy products & dairy-free alternatives
cheese
A whole host of delicious cheeses are
Healthy Extra ‘a’ choices, and they’re listed on page 29. Carefully weigh your portion to make sure it is
a Healthy Extra.
25g unless stated
Brie 4.0Caerphilly cheese 4.5Cambozola 5.5Camembert, 3.5in breadcrumbs 4.0Cheddar, standard 5.0reduced fat 4.0Cheese slices, continental varieties, 25g slice 4.5Cheese singles, eg Dairylea Slices, standard, each 3.0light, each 2.0Cheese spread, standard/flavoured 3.0reduced fat/lighter 2.5Cheese triangles, standard, each 2.0light, each 1.5Cheshire cheese 5.0Dairy-free hard cheese, made with coconut oil 3.5made with soya 4.0Dairy-free soft cheese, made with coconut oil 3.0made with soya 3.5Danish blue 4.5Dolcelatte 4.5Double Gloucester 5.0Edam 4.0Emmental 4.5Feta 3.5Feta/Greek-style salad cheese, reduced fat/light 2.5Goats cheese, hard 5.0soft 3.5Gorgonzola 4.0Gouda 5.0Gruyère 5.0Halloumi, standard 4.0reduced fat/light 3.0
coleslaw & salads
coleslaw
Season fat-free natural yogurt with salt and
pepper, mustard powder, lemon juice and mix with
finely chopped carrot, onion and cabbage, to
make a super homemade coleslaw that saves
Syns galore.
per 100g unless stated
Coleslaw, luxury ranges 10.5standard 8.0reduced fat 4.5value ranges 3.5with cheese 11.0Coleslaw, vegan 8.5
salads
per 100g unless stated
Beetroot salad 0.5Caesar salad, individual, with chicken 5.5kit with lettuce, croutons, parmesan & dressing 7.0Couscous salad, chicken 2.0Moroccan/fruity 2.5vegetable 2.0Florida salad 8.0
Fruit, celery & nut salad 8.0Greek salad 5.5Mixed bean salad, with dressing 1.5Noodle salad, chicken 1.5vegetable 2.0Pasta salad, cheese 4.5chicken 2.5chicken & bacon 5.0pesto 5.5prawn/tuna 3.0tomato & vegetable 3.0Potato & egg salad, with salad cream dressing 1.5Potato salad, luxury ranges 7.0standard 6.0reduced fat 3.0Potato salad, vegan 5.0Rice salad, chicken 2.0vegetable 2.5
condiments, table sauces & dressings
condiments & table sauces
1 level tbsp unless stated
Apple sauce, luxury or with cider 1.0standard 0.5
Barbecue sauce 1.0Beetroot pickle 1.5Brown sauce 1.0Burger sauce 2.0Chutney, caramelised onion/mango/tomato 1.5Cranberry or redcurrant jelly 2.0Cranberry sauce 1.5Garlic sauce 2.0Garlic mayonnaise/aioli, luxury 4.5standard 2.5Horseradish sauce, luxury/creamed 2.5standard 1.5Hot chilli pepper sauce 0.5Lime pickle, 1.0Mayonnaise, luxury/standard 5.0reduced fat/light 2.0low fat/extra light 1.0vegan 5.0Mint jelly 1.5Mint sauce 0.5Mustard, English, Dijon, Wholegrain, 1 level tsp 0.5American-style, 2 level tsp 0.5Piccalilli 0.5Redcurrant sauce 2.0Relish, onion/sweetcorn/tomato 1.0Salad cream, standard 2.0reduced fat/light 1.5Sandwich pickle 1.0Seafood sauce, standard 3.0reduced fat/light 2.0Tartare sauce, luxury 3.5standard 2.5
steps to successAccept that your eating habits have to change for good. Start
to examine how deliciously different your diet can become. Allocate some time for yourself
and develop your favourite recipes. Don’t just think
about it – do it now!
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Low fat yogurt, natural, per 100g 0.5flavoured, 100g 2.5with granola, 160g pot 5.0Fat-free yogurt, flavoured, 125g pot 1.5flavoured, no added sugar, 115g pot eg Activia 0.5160g pot eg Mullerlight 0.5Greek yogurt, 10% fat, natural, 100g 3.52-5% fat, natural, 100g 1.0Greek yogurt, low fat, flavoured, 100g 1.5Greek yogurt, fat-free, flavoured, 100g 2.0Greek-style yogurt, natural, per 100g 4.0flavoured, 100g 5.0Greek-style yogurt, low fat, natural, per 100g 0.5Greek-style yogurt, fat-free, flavoured, 100g 1.0no added sugar, 125g pot 0.5Skyr yogurt, flavoured, 100g 1.5flavoured, no added sugar, 100g 0.5
steps to successKeep counting. Choosing to ignore something you
have eaten as ‘not worth counting’
can destroy your
success.
yogurt drinks & kefir
Kefir drink, plain, 200ml 5.5flavoured, 200ml 6.0Yogurt drink, standard, 100g each 3.5low fat or fat-free, 100g each 2.5
dips
1 level tbsp unless stated
Cheese dip, with onion/chive 2.5Dipping sauce, sweet chilli/hoisin 1.5Guacamole, standard 1.5Houmous, flavoured, standard 2.0reduced fat 1.5Houmous, plain, standard 2.0reduced fat 1.5Nacho cheese dip 2.0Onion & garlic dip, standard 2.5reduced fat 1.5Raita dip 1.5Sour cream & chive dip, standard 2.0reduced fat 1.0Taramasalata dip 3.5Tomato salsa 0.5Tzatziki dip 1.0
drinks – cold
carbonates & still soft drinks
Many cold drinks are Free. To save your Syns,
see page 23.
250ml unless stated
Bitter lemon 3.0Cloudy lemonade, made with lemon juice 4.5Cola, 250ml 5.0330ml can 7.0Cream soda 3.0Dandelion & burdock 3.5Energy drinks, isotonic eg Lucozade 5.0with caffeine eg Red Bull 5.5Ginger ale 3.5Ginger beer 5.0Kombucha 2.5Lemonade 3.0Mixed fruit drinks, eg Shloer 3.5light 2.0Orangeade 4.0Shandy 4.0
Sparkling apple juice drinks, eg Appletiser 4.5Sparkling elderflower drink 3.0Tonic water, standard 3.5light/reduced calorie 2.0
cordials
50ml undiluted
Barley water 2.5Blackcurrant cordial 5.0Elderflower cordial 3.5Fruit cordial 3.0High juice 3.5Lime/ginger/ peppermint cordial 2.5
juices & smoothies
Juiced and puréed fruit loses its filling power and
becomes very easy to over consume – keep count of the Syns…
or swap to something Free (see page 20).
150ml unless stated
Apple & elderflower juice 3.5Apple juice 3.5Beetroot juice 3.0Carrot & orange juice 3.0Carrot juice 2.0Celery juice 1.0Cherry juice drink 2.5Coconut water, fresh 1.5Cranberry juice drink, standard 3.5reduced sugar/light 1.0Grape juice 4.0Grapefruit juice 3.0Mango juice 3.0Mixed green vegetable juice 1.5Orange juice, freshly squeezed/unsweetened, 150ml 3.0Juice of 1 orange 1.0Orange juice drink, sweetened 3.0reduced sugar/light 1.0Pineapple juice 3.5Pomegranate juice drink 3.5Prune juice 5.5Smoothies, green 3.5red berries/ yellow fruit 4.0with coconut 4.5Tomato juice 1.5Tropical juice drink 3.0
Jarlsberg 4.5Lancashire 5.0Manchego 5.5Mascarpone, standard 5.0reduced fat/light 3.5Mozzarella, standard 3.0grated/sliced 3.5reduced fat/light 2.0Mozzarella sticks, in breadcrumbs 4.0Paneer 4.5Parmesan, parmigiano reggiano, grana padano 5.0Pecorino 5.0Port salut 4.0Red Leicester 5.0Ricotta 1.5Roquefort 4.5Roule, garlic & herb 4.0Smoked processed cheese, Austrian/Bavarian 4.0Soft cheese, all types, full fat 3.0reduced fat/light 2.0extra light/lightest 1.0Stilton, blue 5.0white with fruit 4.5Taleggio 4.0Wensleydale, all varieties 4.5
steps to successShare your ‘reasons
why’ with your nearest and dearest. Let them understand how being
overweight really makes you feel. Help them to
understand how it affects your happiness in so many ways. Share your feelings with your Slimming World family too. Together we
can do it.
cottage cheese
per 100g
Cottage cheese, standard, plain 1.0standard, flavoured 1.5low fat or fat-free, flavoured 0.5
cream
Aerosol cream, standard, 15g 2.0reduced fat/light, 15g 1.5Clotted cream, 1 level tbsp 4.525g 7.5Crème fraîche, standard, 1 level tbsp 2.0100ml 15.0Crème fraîche, half fat, 1 level tbsp 1.5100ml 8.5Dairy-free cream alternative, single, 1 level tbsp 1.0100ml 6.5Dairy-free cream alternative, double, 1 level tbsp 2.0100ml 14.5Double cream, 1 level tbsp 3.5100ml 22.5Single cream, standard, 1 level tbsp 1.5100ml 9.5Single cream, reduced fat, 1 level tbsp 1.0100ml 7.0Soured cream, standard, 1 level tbsp 1.5100ml 10.5Soured cream, reduced fat, 1 level tbsp 0.5100ml 5.0Whipping cream, 1 level tbsp 3.0100ml 18.5
fromage frais
per 100g
Fromage frais, standard, natural 4.0flavoured 2.5Fromage frais, low fat, flavoured 2.0Fromage frais, fat-free, flavoured 0.5
milk
100ml unless stated
Almond drink, with added calcium, plain, unsweetened 1.0sweetened 1.5Buttermilk 2.5Channel Island/ Jersey full cream milk 4.0Coconut drink, with added calcium, plain, unsweetened 1.0
Coffee creamer, liquid, 12ml pot 1.0Coffee whitener powder, standard, 1 level tsp 1.0light/unsweetened, 1 level tsp 0.5Condensed milk, full cream/sweetened, 1 level tbsp 2.5Dried milk powder, skimmed, 2 level tsp 1.0Evaporated milk, full cream/sweetened, 1 level tbsp 1.0light/unsweetened, 2 level tbsp 1.5Flavoured milk, chilled, banana, 250ml 7.5chocolate/strawberry, 250ml 8.0Flavoured soya drink, 250ml 7.5Goats milk, whole 3.0semi-skimmed 2.0skimmed 1.5Lactose-free dairy drink, semi-skimmed 2.0Milk, whole 3.0semi-skimmed 2.51% fat 2.0skimmed 1.5skimmed, dash 0.5Rice drink, with added calcium, plain, unsweetened 2.5Soya drink, with added calcium, plain, unsweetened 1.5plain, sweetened 2.0
quark
Quark, sweet, standard, 100g 1.0no added sugar, 100g 0.5
yogurt & fromage frais
Dairy-free coconut yogurt alternative, plain, 100g 6.5flavoured, 100g 5.0Dairy-free soya yogurt alternative, plain, without calcium/ with added sugar, 100g 0.5fruit, with added sugars, per 100g 1.5fruit, no added sugars, 100g 0.5Goats milk yogurt, natural, 100g 2.5flavoured, 100g 3.0Yogurt, natural, per 100g 1.5flavoured, 100g 4.0luxury, 100g 5.5split pot, 150g pot 7.5
cheese cont...25g unless stated
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Ghee, clarified butter, 1 level tsp 2.01 level tbsp 6.525g 11.0Oil, all varieties, 1 level tsp 2.01 level tbsp 6.0Suet, standard, 25g 10.5light, 25g 8.0
fish
Fresh and frozen fish is Free Food. You’ll find the complete list on page 14.
100g unless stated
Anchovies, canned in oil, drained 1.0Basa, baked/grilled, lightly dusted, each 6.5Cod fillets, baked/grilled, in batter, each 9.5in breadcrumb, each 8.5lightly dusted, each 6.0Cod or haddock, in butter sauce, each 2.5in creamy herb sauce, each 3.0in tomato based sauce, each 2.5Fish cakes, baked/grilled, cod/haddock/salmon, each 6.5prawn/Thai-style, each 6.5melting sauce middle, each 8.5melting cheese middle, each 8.0Fish fingers, baked/grilled, each 2.0Fish goujons, baked/grilled, each 3.0Haddock, baked/grilled, in batter, each 10.0in breadcrumbs, each 8.0lightly dusted, each 5.0Kippers, with butter, boil in the bag, each 2.0Lemon sole fillets, baked/grilled, in breadcrumb, each 8.5Mackerel, canned, in oil, drained 2.0Mackerel, fresh, marinated/with sauce 2.5Mackerel, smoked, flavoured 2.0plain 1.5
Mussels, in white wine & garlic sauce 2.0Plaice, baked/grilled, in batter/breadcrumbs, each 10.0lightly dusted, each 6.5Pollock, baked/grilled, in batter/ breadcrumbs, each 9.0Prawn cocktail, luxury 13.5standard 10.5reduced fat/light 5.5Prawns, marinated with chilli 2.0in crispy coating 11.0Sardines/pilchards, canned, in oil, drained 3.5Scampi, baked/grilled, in breadcrumbs 8.0Tuna, canned, in oil, drained 4.0White fish fillets, baked/grilled, in batter/breadcrumbs, each 9.0Whitebait, dipped in flour & deep fried, 10 pieces 6.0Yellow fin sole fillets, baked/grilled, lightly dusted, each 5.5
fruit
Most fresh and frozen fruit is Free – see the full list
on page 20.
fruit – canned & jars
per 100g
Apple slices 2.0Apricots, halved, in juice 2.0halved, in syrup 3.0breakfast, in juice 4.5Berries/summer fruits, in syrup 3.0Cherries, black cherries, in light syrup 4.0glace/cocktail, each 1.0Fruit cocktail/medley, in juice 2.5in syrup 3.0Fruit pie filling 4.0Grapefruit, in juice 2.0in syrup 3.0Lychees, in syrup 3.0Mandarins, in juice 2.0in syrup 3.0
Mango, in juice 2.5in syrup 3.5Peaches, in juice 2.5in syrup 3.0Pears, in juice 2.0in syrup 3.0Pineapple, in juice 3.0in syrup 3.5Prunes, in juice/syrup 5.0Rhubarb, in syrup 2.0
steps to successCanned fruit labelled ‘no added sugar’ can
be misleading. Sugar may have been added using
apple or other sweet fruit juices. Natural maybe, but
still Syn-laden, so stick with fresh.
fruit – dried
per 30g
Apple 4.5Apricots 3.0Banana chips, crunchy & sweetened 7.5Blueberries 5.0Cherry mix 4.5Cranberries 5.0Currants/raisins/sultanas 4.5Dates, without stones 4.5Dried mixed fruit 4.5Figs 3.5Goji berries 4.5Mango 5.0Pineapple 5.0Prunes 3.0Raisin & berry mix 5.0Tropical fruit mix 5.0Yogurt coated, berries/raisins 6.5
milk-based drinks
Coffee drinks, ready-made, 250ml carton 7.0Milkshake powder, all flavours, 20g dry 4.0Milkshake syrup, undiluted, 1 level tbsp 1.0Milkshake, ready-made, eg Frijj, banana, 250ml 9.0chocolate/ strawberry, 250ml 10.0Milkshake, ready-made, reduced sugar, all varieties, 250ml 6.5
drinks – hot
Many hot drinks are Free. To save your Syns,
see page 23.
drinks – hot
Cocoa powder, 1 level tsp 1.0Drinking chocolate, dried, not including milk, 3 heaped tsp 3.5Instant coffee drinks, cappuccino, 1 sachet 3.0latte, 1 sachet 3.5mocha, 1 sachet 4.0skinny, all varieties, 1 sachet 3.0Instant coffee with whitener, with whitener, 1 sachet 3.0with whitener & sugar, 1 sachet 4.0Instant fruit tea granules, 1 level tsp 1.5Instant hot chocolate, standard, 3 heaped tsp 3.5reduced calorie/light, 2 heaped tsp/1 sachet 2.0Instant tea, with whitener, 1 sachet 0.5Malt drink, not including milk, chocolate, 4 heaped tsp 4.5original, 4 heaped tsp 5.0Malt drink, instant, reduced calorie/light, 4 heaped tsp 5.0
eggs
Eggs, when cooked without fat, are fabulously
Free! See page 16 for details.
Eggs, fried in fat/oil, each 1.0Omelette, cheese, frozen, 100g 3.5spanish, chilled, 100g 4.5
fats & oils
butter & spreads
Butter on your potato or spread on your bread? Take a look at the Syns
below, then measure carefully or better still
switch to fat-free natural yogurt or quark.
Butter, 1 level tsp 2.01 level tbsp 5.510g pat 3.525g 9.0Butter, spreadable, standard, eg Lurpak, 1 level tsp 2.01 level tbsp 5.525g 9.0Butter, spreadable, reduced fat, eg Anchor Lighter, 1 level tsp 1.51 level tbsp 4.025g 6.5Dairy-free spread, eg Pure, 1 level tsp 1.51 level tbsp 4.025g 7.0Fat spread, 60-70% fat, eg Clover Original, 1 level tsp 1.51 level tbsp 4.525g 7.0Fat spread, 38-50% fat, eg Bertolli Light, 1 level tsp 1.01 level tbsp 3.025g 5.0
Fat spread, 30% fat, eg Flora Light, 1 level tsp 0.51 level tbsp 2.010g pat 1.525g 3.5
cooking fats & oils
Although too much fat, especially saturated fat, is linked to weight gain
and health problems, oils which contain unsaturated
fat are beneficial for health, and can help lower
cholesterol levels and keep our hearts healthy.
If you’re cooking with oil, choose one high in unsaturated fat such as
olive, rapeseed, groundnut, peanut, sunflower, corn,
flaxseed, avocado or almond oil – and keep
track of the Syns.
cooking oils & fats
Coconut oil, 1 level tsp 2.01 level tbsp 6.525g 11.0Dripping/lard, 1 level tsp 2.01 level tbsp 6.525g 11.0Duck/goose fat, 1 level tsp 2.01 level tbsp 6.525g 11.0
steps to successNon-stick pans save fat and save Syns – stick to
non-stick!
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Chocolate & nut spread, eg Nutella, 1 level tsp 1.51 level tbsp 4.0Chocolate spread, 1 level tsp 1.51 level tbsp 4.0Curd, lemon/lime/orange, 1 level tsp 1.01 level tbsp 2.5Fruit conserve, all varieties, 1 level tsp 0.51 level tbsp 2.0Honey, 1 level tsp 1.01 level tbsp 2.5Jam, standard, 1 level tsp 0.51 level tbsp 2.0Jam, reduced sugar, 1 level tsp 0.51 level tbsp 1.5Maple syrup, 1 level tsp 0.51 level tbsp 2.0Marmalade, standard, 1 level tsp 0.51 level tbsp 2.0Marmalade, reduced sugar, 1 level tsp 0.51 level tbsp 1.5Peanut butter, 1 level tsp 1.51 level tbsp 4.5Peanut butter powder, 1 level tbsp 1.5
kitchen basics
steps to successSpoonable sweetener
is Free, however it’s not calorie-free! If you find
yourself using tablespoons of spoonable sweetener
to sweeten dishes, protect your weight loss and count ½ Syn per level tbsp. For
tea and coffee, switch from spoonable sweetener to
tablet sweeteners, which are Free and calorie-free!
Baking powder, 1 level tsp 0.5Bicarbonate of soda, 1 level tsp 0.5Breadcrumbs, ready made, white, 25g 4.0panko, 25g 4.5
Cake decorations, chocolate, 25g 6.5sugar & wafer, 25g 5.0Coconut, desiccated, 25g 7.5Coconut cream, 1 level tbsp 1.5block, 25g 8.5Coconut milk, standard, 1 level tbsp 1.0100ml 8.5Coconut milk, reduced fat, 1 level tbsp 0.5100ml 3.5Cooking chocolate, all varieties, 25g 6.5Cornflour/sauce flour, 1 level tsp 0.51 level tbsp 1.025g 4.5Cornmeal, maize meal/roller meal, 25g 4.5Dumpling mix, dried, 25g 4.5made up with water, 30g each 3.5Flan base, ready made, 25g 5.0Flour, chapatti/gram, 25g 4.0rye, 25g 3.5white, plain, 25g 4.5white, self raising, 25g 4.0wholemeal, all varieties, 25g 4.0gluten-free, all varieties, 25g 4.5Ginger, in syrup/crystallised, 1 ball/piece 2.525g 4.0Golden syrup, 1 level tbsp 2.5Icing, buttercream-style, 25g 5.5fondant, ready to roll, 25g 5.0Marzipan, 25g 5.5Meringues, plain, 1 mini 1.01 nest 2.5Mincemeat, 25g 3.5Mixed peel, 25g 3.5Nutritional yeast flakes, 1 level tbsp 1.0Pastry, filo, 39g sheet 6.0Pastry, puff, all butter, 25g 5.0standard, 25g 5.0reduced fat, 25g 4.5Pastry, shortcrust, 25g 6.0Pastry or tartlet case, ready made, 25g 6.0Sponge fingers/boudoir biscuits, each 1.0Sugar, all varieties, 1 level tsp 1.01 level tbsp 3.025g 5.0Taco shells, each 3.5Yeast, dried, 7g sachet 1.0Yeast, fresh, 50g 1.5
steps to successA rounded spoonful is
twice as much as a level spoonful. A heaped spoonful is three times as much as a level spoonful. Don’t cheat
yourself out of a good weight loss. Use spoon sense.
meat & poultry
Very lean meat and poultry (that’s with all
visible fat and skin taken off) is Free! Discover
more on page 13.
beef
100g unless stated
Beef in gravy, whole joint 1.5slices 1.5Beef joint, any cut, fat not trimmed, raw 3.5Beef meatballs, each 2.0Beef, mince, 10-12% fat, raw 2.515-18% fat, raw 5.020-25% fat, raw 7.5Beef steak, any cut, fat not trimmed, raw 2.0Corned beef, standard 4.0lean 2.5Minced beef with onions & gravy, canned 3.5Stewed steak in gravy, canned 2.0
lamb
100g unless stated
Lamb chops, any cut, fat not trimmed, raw 4.0Lamb doner kebab meat 9.5Lamb joint, any cut, fat not trimmed, raw 4.5Lamb, mince, typically 20% fat, raw 5.0
fruit – fresh
Most fresh and frozen fruit is Free – with just
a few exceptions. You’ll find the lists of Free fruits
on page 20. Avocados are much higher in fat than other fruit and veg – and therefore much higher in calories. That’s why, to
protect your weight loss, avocados have a Syn value. See page 40 to
understand more.
each
Avocado, 145g each 14.0100g 9.5Breadfruit 18.0Dates, fresh 1.5
fruit – puréed or cooked
Puréed and cooked fruit loses its filling power and
becomes very easy to over consume – keep count of
the Syns… or swap to something Free
(see page 20).
per 100g
Apples, cooking, puréed/cooked 1.5Apples, eating, puréed/cooked 2.5
Apricots, puréed/cooked 1.5Banana, puréed/cooked 4.0Berries, mixed/summer, puréed/cooked 1.5Blackberries, puréed/cooked 1.0Blackcurrants, puréed/cooked 1.0Blueberries, puréed/cooked 2.0Cherries, puréed/cooked 2.5Cranberries, puréed/cooked 1.0Figs, fresh, puréed/cooked 2.0Gooseberries, puréed/cooked 1.0Greengages, puréed/cooked 2.0Kiwi fruit, puréed/cooked 2.5Lychees, puréed/cooked 3.0Mandarin/satsuma/tangerine, puréed/cooked 2.0Mango, puréed/cooked 3.0Melon, puréed/cooked 1.5Nectarines, puréed/cooked 2.0Oranges, puréed/cooked 2.0Papaya, puréed/cooked 2.0Passion fruit, puréed/cooked 2.0Peaches, puréed/cooked 1.5Pears, puréed/cooked 2.0Pineapple, puréed/cooked 2.0Plums, puréed/cooked 1.5Pomegranate, puréed/cooked 2.5Prunes, puréed/cooked 4.0Raspberries, puréed/cooked 1.0Redcurrants, puréed/cooked 1.0Rhubarb, puréed/cooked 0.5Strawberries, puréed/cooked 1.5
olives
Olives, in brine, 8 olives 1.5almond/feta stuffed, 8 olives 3.0garlic/pepper stuffed, 8 olives 2.5marinated in oil, 8 olives 2.5
ices
each unless stated
Arctic roll/ice cream roll, 25g 2.5Choc ice 7.0Dairy-free ice cream, luxury, eg Ben & Jerry's Moophoria, 100ml (approx 80g) 10.0standard, eg Swedish Glace, 100ml (approx 70g) 5.5Dairy-free ice cream cone, 110ml each 10.5Frozen yogurt, standard, all flavours, 25g 1.5fat-free, all flavours, 25g 1.0Frozen yogurt lolly 2.0Ice cream, luxury, chocolate/caramel, 100ml (approx 70g) 12.5fruit flavours, 100ml (approx 70g) 11.5vanilla, 100ml (approx 70g) 11.0Ice cream, standard/ soft scoop, 100ml (approx 50g) 5.0Ice cream, value ranges, 100ml (approx 50g) 4.0Ice cream, from an ice cream van, eg Mr Whippy, small cone, ice cream & flake 8.5Ice cream, lower calorie, eg Halo Top/Oppo, 100ml (approx 50g) 3.5Ice cream bar, eg Mars/Galaxy 8.5Ice cream cone, eg Cornetto, 110ml each 10.090ml each 8.0Ice cream lolly, chocolate coated, eg Magnum, 110ml each 12.555ml each 7.5Ice lolly, fruit & ice cream, eg strawberry split 4.0fruit flavour, eg rocket lollies 3.0milk ice, eg mini milk 2.0Sorbet, all flavours, 25g 1.5Cones, 1 standard 0.51 waffle cone 2.5Wafers, 2 regular wafers 0.51 fan wafer 2.0
jams, marmalades & sweet spreads
Black treacle/molasses, 1 level tbsp 2.0
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nuts & seeds
25g unless stated
Almonds, whole/flaked/ground 7.5Almonds & raisins 5.5Brazil nuts 8.5Cashew nuts 7.5Chestnuts 2.0Coconut, flesh 4.5Hazelnuts 8.0Macadamia nuts 9.5Mixed fruit & nuts 5.5Mixed nuts 8.0Peanuts, coated 7.0dry roasted 7.5plain 7.5Peanuts & raisins 6.0Pecan nuts 9.0Pine nuts 9.0Pistachio nuts, shelled 7.5Seeds, chia 5.0hemp 6.5linseeds/flaxseed 6.0mixed 7.0mixed, with fruits 5.5poppy 6.0pumpkin/sesame/sunflower 7.5Walnuts 8.5
pancakes & yorkshire puddings
Pancake/batter mix, made up as directed, per 100g 11.5Yorkshire pudding, frozen/chilled, eg Aunt Bessie's, 1 giant 16.01 extra large 8.01 large 5.51 small 2.5made with beef dripping, 1 standard 6.0
pasta & noodles
noodles
100g unless stated
Instant flavoured noodle block, cooked, standard 3.5value ranges 2.0Instant noodle snacks, made up,1 sachet 2.01 pot 2.5Instant rice noodle snacks, made up, 1 pot 2.0Noodles, fresh/straight to wok, cooked, egg/wheat 1.0rice 3.5Pot Noodle snacks, 1 standard pot 9.01 large pot 11.0
steps to successThe road to success
with your body starts in your head. Instead of dwelling on what you
can’t have, concentrate instead on what you can have. With Food
Optimising there’s so much!
pasta
Dried and fresh pasta (from the shops) is a Free
Food. If you're making your own at home, to protect your weight loss count 1½ Syns per 100g of
cooked pasta (to account for the slightly different
recipe and ingredients to shop-bought varieties).
100g unless stated
Fresh pasta, cheese filled 4.0crab/prawn filled 4.5meat filled 4.0mushroom/vegetable filled 4.0
Instant pasta snacks, 1 sachet, made up 2.51 pot, made up 3.0Pasta & sauce packets, all varieties, 1 packet made up 5.5Spaghetti/pasta shapes, canned in tomato sauce 0.5
pizzas
per 100g
Pizza base, standard 14.0gluten-free 12.5Pizza base mix, made up as directed 16.5Baguette pizza, any toppings 10.5Calzone pizza, any toppings 13.0Pizza, cheese feast/ four cheese, any crust 13.5Pizza, cheese/margherita, thin crust 13.0stone-baked crust 12.5deep pan 13.0Pizza, chicken, thin crust 11.5stone-baked crust 11.5deep pan/stuffed crust 12.0Pizza, garlic, plain 17.0with cheese 17.0Pizza, ham, thin crust 12.0stone-baked crust 11.5deep pan/stuffed crust 12.0Pizza, meat feast, any crust 13.0Pizza, mozzarella, thin/stone-baked crust 12.5deep pan crust 12.0Pizza, pepperoni, thin/stone-baked crust 13.5deep pan/stuffed crust 14.0Pizza, vegetable, thin/deep pan crust 11.5stone-baked crust 11.0
puddings, desserts &
sweet sauces
puddings & desserts
Banoffee dessert, 25g 4.0individual, 95g pot 15.0Banoffee pie/tart, 25g 4.0Blancmange, all flavours, made up, 25g 1.0Bread & butter pudding, 25g 3.0individual, each 15.0
steps to successSave Syns by using
fat-free natural yogurt for thickening stews and casseroles, and making
salad dressings, etc.
offal
100g unless stated
Black pudding, grilled/dry fried 13.0Haggis 7.0Tongue, ox 4.0pork 3.5Turkey giblets, boiled, from 1 turkey 4.5White pudding, grilled/dry fried 10.5
pork
100g unless stated
Bacon chop, fat not trimmed, raw, each 7.0Bacon, back, fat not trimmed, raw, 1 medium rasher 1.5raw, 1 thick rasher 2.5Bacon, streaky, fat not trimmed, raw, 1 rasher 2.0Chopped ham & pork, standard 9.0reduced fat 6.0Crispy cooked bacon strips, 25g 4.0Gammon joint, glazed, cooked 1.5Gammon, fat not trimmed, cooked 2.0Haslet 6.5Pancetta, 1 slice 1.0diced, 25g 3.0Parma ham, 1 slice 0.5Pork belly, slice/joint 9.5Pork crackling, roasted, 25g 7.0Pork leg joint, fat not trimmed, raw 4.5roasted 3.5Pork loin chop, fat not trimmed, raw 5.5grilled 7.5Pork luncheon meat 6.5Pork mince, typically 10% fat 2.0typically 20% fat 6.0Pork ribs, boneless, in sauce 6.5Pork ribs, with bone, BBQ style 7.5plain 7.0Prosciutto, 1 slice 0.5
poultry
100g unless stated
Breaded chicken, drumsticks & thighs 7.0fillets/steaks, each 9.0goujons, each 2.5mini fillets, each 4.0nuggets, baked, each 1.5popcorn pieces, each 1.0Breaded turkey, fillets/steaks, 100g each 10.0drummers, each 3.0Chicken kiev, cheese & ham, each 10.0garlic butter, each 13.0Chicken breast, with skin, grilled/roasted 2.0Chicken drumsticks, with skin, roasted/roasted 3.0Chicken skin, roasted, 25g 6.5Chicken thigh, with skin, casseroled 6.0Chicken wing quarter, with skin, roasted 5.0Chicken wings, marinated 5.0Chicken whole, with skin, raw 5.0roasted 4.5Duck, with skin, raw 14.0roasted 13.5Goose, with skin, roasted 7.0Processed chicken roll, 1 slice 1.0Turkey mince, 5-7% fat 1.0Turkey skin, roasted, 25g 6.0Turkey whole, with skin, raw 0.5roasted 2.5
burgers, meatballs & grillsteaks
Slimming World’s premium quality meaty
sausages and burgers are exclusively available at
Iceland stores... and totally Syn-free!
Beef burger, luxury ranges, 1 quarter pounder 6.0luxury ranges, 6oz (170g) burger 8.0with onion, 1 quarter pounder 8.0with cheese, 1 quarter pounder 7.5
Beef burger, standard ranges, 1 medium 4.0standard ranges, 1 quarter pounder 7.0standard ranges, 1 large (6oz) 9.0value ranges, each 4.0reduced fat, 1 quarter pounder 2.0Chicken burgers, in breadcrumb, 1 standard 4.01 quarter pounder 9.0Grillsteaks, beef, each 7.0lamb, each 4.5Lamb burger, 1 quarter pounder 4.5Venison burgers, each 2.5
sausages
each unless stated
Beef sausages, standard 5.0reduced fat 1.5Chicken sausages 2.0Chorizo, 25g 3.5Frankfurters/Hot Dog, pork, 1 jumbo 6.01 standard 2.5German sausages, eg bratwursts 8.0Lorne sausage 6.0Pepperoni, 25g 4.0Pork sausagemeat 8.5Pork sausages, jumbo 8.0premium 5.5standard 4.5reduced fat 2.0low fat 1.0value ranges 5.5chipolatas 2.5cocktail 1.0wrapped in bacon 2.0Salami, all varieties, 25g 3.0Smoked sausage, ready cooked, 100g 10.5Turkey sausages 1.5Venison sausages 2.0
scotch eggs
Scotch egg, standard, each 14.0mini, each 2.5
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ready meals
Slimming World’s delicious Syn-free
premium quality frozen meals are exclusive to Iceland stores. Perfect for when you’re short
on time!
canned
400g can
Chicken curry 12.0Chilli con carne 13.0Macaroni cheese 8.0Mixed bean chilli 4.0Ravioli, all varieties 4.5Spaghetti bolognese 6.0Vegetable curry 11.5
chilled
400g meal
Beef cannelloni 11.0Beef casserole/ stew with dumplings 18.0Beef in black bean sauce with rice 7.0Beef lasagne, luxury ranges 14.5standard 12.5reduced calorie 4.5Beef stroganoff with rice 8.5Bolognese pasta bake 10.0Chicken & bacon pasta bake 10.0Chicken & tomato pasta bake 9.0Chicken & vegetable risotto 8.0Chicken balti with rice 7.0
Chicken casserole/ stew with dumplings 18.0Chicken chow mein, standard 6.0reduced calorie 4.0Chinese-style chicken curry with rice 6.5Chicken in black bean sauce with rice 8.0Chicken jalfrezi with rice 7.0Chicken katsu curry with rice 8.0Chicken korma 19.0Chicken korma with rice 11.0Chicken tikka masala 18.0Chicken tikka masala with rice, standard 10.5reduced calorie 4.0Chilli & potato wedges 6.0Chilli con carne with rice, standard 6.5reduced calorie 4.0Cottage pie, luxury ranges 11.0standard 8.5reduced calorie 5.0value 5.5Fishermans/ocean pie, standard 9.5reduced calorie/value 4.5Lamb moussaka 16.0Lamb rogan josh 9.5Lamb rogan josh with rice 8.0Macaroni cheese, luxury ranges 23.5standard 17.0value 11.5Mushroom risotto 12.0Paella with chicken & prawns, standard 5.5reduced calorie 4.0Pasta with meatballs & tomato sauce 11.0Prawn linguine 6.0Sausages & mash, standard 13.5reduced calorie 5.0Shepherd‘s pie, luxury 10.5standard 9.0Spaghetti bolognese 8.5Spaghetti/pasta carbonara, luxury 20.5standard 14.5reduced calorie 9.5Spinach & ricotta cannelloni, standard 14.5reduced calorie 9.0Sweet & sour chicken with rice 5.5Thai chicken curry with rice, green/red, standard 8.5reduced calorie 4.5Vegetable curry 13.5Vegetable lasagne, standard 10.5
frozen
400g meal
Beef curry with rice 7.0Beef lasagne, standard 12.0reduced calorie 4.5Chicken chow mein 4.0Chicken korma with rice 11.0Chicken pasta bake 7.0Chicken tikka masala 20.0Chicken tikka masala with rice, standard 8.5reduced calorie 4.0Chinese-style chicken curry with rice 5.0Cottage pie, standard 10.0value 7.0Fishermans/ocean pie, standard 10.0reduced calorie 4.5Macaroni cheese 15.5Paella with chicken & prawns 7.5Pasta with meatballs & tomato sauce 5.0Sausages & mash 10.5Shepherd‘s pie 8.5Spaghetti bolognese 8.0Spaghetti/pasta carbonara 14.5Sweet & sour chicken with rice 4.0Vegetable lasagne 15.0
rice & grains
When cooked without fat, rice and grains are Free.
See page 17 for the complete list.
grains
Buckwheat, ground/used as flour, 25g 4.5Bulgar wheat, ground/used as flour, 25g 4.5Couscous, plain, ground/used as flour, 25g 4.5flavoured, made up, 100g 0.5Pearl barley, ground/used as flour, 25g 4.5Polenta, ready to use/made up, 100g 4.0instant grains, 25g dry 4.5
Cheesecake, individual pot, fruit, 100g pot 14.0reduced fat, all flavours, 90g pot 7.5Cheesecake, individual slice, chocolate, 100g slice 19.5fruit/lemon, 100g slice 16.0New York style, 100g slice 18.0toffee, 100g slice 16.5vanilla, 100g slice 18.5Cheesecake, whole, chocolate, 25g 4.5luxury fruit, 25g 4.0standard fruit, 25g 3.5New York style, 25g 4.5toffee, 25g 4.5vanilla/lemon, 25g 4.5Chocolate mousse, luxury, 100g pot 15.0standard, 60g pot 5.5reduced fat, 60g pot 3.5value ranges, 60g pot 4.0Chocolate sponge pudding, luxury, 25g 5.0110g pot 21.5Chocolate sponge pudding, standard, 25g 4.5110g pot 19.0Chocolate sponge pudding, reduced fat, 25g 2.5110g pot 10.0Chocolate sundae, individual, 130g pot 15.0Christmas pudding, 25g 4.0Créme brûlée, 25g 3.5individual, 100g pot 14.0Creme caramel, 25g 1.5individual, 100g pot 6.5Fruit crumble, all varieties, 25g 3.0Fruit fool, individual, 114g pot 10.0Fruit mousse, luxury, 100g pot 13.0standard, 62.5g pot 5.0Fruit pie, large, 25g 3.5Fruit sponge pudding, 25g 3.5individual, 120g pot 17.5Fruit strudel, all varieties, 25g 3.0Gateau, black forest, 25g 3.0chocolate, 25g 3.5fruit, 25g 2.5Ginger/lemon sponge pudding, standard, 25g 4.5individual, 120g pot 21.0Instant dessert powder, made up as directed, eg Angel Delight, standard, 59g sachet 22.5no added sugar, 47g sachet 19.0
Jam roly poly, 25g 4.5Jam sponge pudding, 25g 4.0individual, 120g pot 19.0Jelly crystals, sugar-free, eg Hartleys, 11.5g sachet 1.5Jelly cubes, as sold, 25g 3.5135g block 20.0Jelly, ready to eat, standard, 125g pot 4.5no added sugar, 175g pot 0.5Jelly, ready to eat, with fruit pieces, 175g pot 6.5Key lime pie, 25g 4.5Lemon meringue pie, 25g 3.5Lemon mousse, 60g pot 5.0Lemon posset, 90g pot 15.0Melt in the middle chocolate pudding, individual, 135g each 25.5Panna cotta, 25g 3.0individual, 120g pot 14.5Pavlova, fruit, 25g 3.5toffee, 25g 4.5Profiteroles, with cream & sauce, each 3.5Rice pudding, standard, eg Ambrosia, 100g canned 5.0120g pot 6.0Rice pudding, reduced fat, 100g canned 4.5150g pot 6.0Rice pudding, chilled, with clotted cream, 100g 9.0standard, 100g 8.5reduced fat, 100g 5.0Roulade, chocolate/toffee/nut, 25g 4.5fruit, 25g 4.0Spotted dick pudding, 25g 4.0120g pot 19.5Sticky toffee sponge pudding, luxury, 25g 4.5individual, 130g pot 24.0Sticky toffee sponge pudding, standard, 25g 4.0individual, 120g pot 19.5Summer pudding, 25g 1.5Syrup sponge pudding, 25g 4.0individual, 110g pot 18.5Tarte au chocolat (chocolate tart), 25g 5.5Tarte au citron (lemon tart), 25g 4.5Tarte aux fruits (fruit tart), 25g 3.0individual, 130g each 16.5Tiramisu, 25g 3.5
Torte, chocolate, 25g 4.5fruit, 25g 3.0Treacle tart, 25g 4.5Trifle, chocolate, large, 25g 2.5individual, 90g pot 10.0Trifle, fruit, 25g 2.0individual, 125g pot 8.0reduced calorie, 100g pot 5.0Trifle, luxury/sherry, 25g 2.5individual, 150g pot 16.0
sweet sauces
Custard, canned/carton, eg Ambrosia, flavoured, 100g 5.5standard, 100g 4.5low fat, 100g 4.0Custard, chilled, luxury, 100g 10.0standard, 100g 6.0low fat, 100g 3.0Custard powder, eg Bird's Original, 25g dry 4.5made with whole milk, 100ml 6.0Instant custard powder, standard, 25g dry 6.0100ml made up 4.0Instant custard powder, reduced/low fat, 100ml made up 3.0Dessert sauce, caramel/toffee, 1 level tbsp 3.0chocolate, 1 level tbsp 3.0fruit, 1 level tbsp 1.5Fruit coulis, no added sugar, 1 level tbsp 0.5Ice cream sauce, 1 level tbsp 2.5
steps to successMake a list before you go shopping and stick to it. Impulse buys can
wreak havoc. Never shop on an empty
stomach!
puddings & desserts cont...
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Steak bake/slice, each 22.0Steak pie, luxury, 100g 14.0standard, 100g 12.5
sauces & gravies
You’ll discover loads of Syn-free sauce recipes on Slimming World Online and the Slimming World app... and for Free sauces in a
flash, look for the Slimming World range exclusively
available in Iceland stores.
cook-in sauces & mixes
Beef bolognese sauce, 100g 4.5Black bean sauce, 100g 4.0Bread sauce, packet, dry, 25g 3.5made up, 100g 4.5Casserole cooking sauce, jar, 100g 3.5Casserole mix, dry, 40g sachet 6.5Cheese sauce, packet, dry, 25g 5.0made up, 100g 6.0Chilli cooking sauce, jar, 100g 3.0Chilli seasoning, dry, 40g sachet 6.0Chinese-style cooking sauce, jar, 100g 4.5Creamy white wine cooking sauce, 100g 5.0Curry cooking sauce, jars, balti/jalfrezi, 100g 4.0katsu, 100g 4.5korma, 100g 7.0rogan josh, 100g 4.0thai green/red, 100g 6.0tikka, 100g 5.0reduced fat, 100g 3.0Curry sauce mix, packet, 25g dry 4.5Fajita seasoning, dry, 30g sachet 4.0Hollandaise sauce, chilled, 1 level tbsp 2.0packet, 25g dry 4.5Mexican-style cooking sauce, jar, 100g 3.0Oyster sauce, thick-style, 100g 5.0Parsley sauce mix, packet, dry, 25g 5.0made up, 100g 4.0
Pasta bake sauce, all varieties, 100g 5.0Pasta sauce, carbonara, chilled, 100g 7.5jar, 100g 6.5Pasta sauce, cheese, chilled, 100g 8.0Pasta sauce, tomato, chilled/jar, 100g 3.0Pesto, green, 1 level tbsp 3.0red, 1 level tbsp 2.5reduced fat/light, all varieties, 1 level tbsp 1.5Stir-fry sauce, all varieties, 100g 5.5Sweet & sour sauce, 100g 5.0Teriyaki sauce, 1 level tbsp 1.0100g 6.5White sauce, jar, 100g 6.0packet, 25g dry 3.5made up, 100g 11.0
cooking pastes
1 level tbsp unless stated
Chilli paste 1.0Garlic paste/purée 1.0Ginger paste/purée 0.5Harissa paste 1.0Indian curry paste 1.5Miso paste, with added sugar or oil, 1 level tsp 0.5Sun-dried tomato paste/purée 2.5Thai curry paste 1.0
gravies
Gravy granules/paste, dry, 1 level tsp 1.0made up, 100ml 1.5Gravy powder, dry, 1 level tsp 0.5Gravy, ready-made, chilled, 100ml 2.5
homemade sauces
per 100ml
Bread sauce, made with skimmed milk 4.0made with whole milk 5.5Cheese sauce, made with skimmed milk 8.5made with whole milk 10.0White sauce, made with skimmed milk 5.5made with whole milk 7.5
savoury spreads &
pâtés
25g unless stated
Ardennes pâté, standard 4.0reduced fat 3.0Brussels pâté, standard 4.0reduced fat 2.5Chicken liver/duck pâté 4.0Crab pâté 2.5Farmhouse/pork pâté 3.5Fish paste 2.0Game pâté 3.0Mackerel pâté 3.5Meat paste/potted meat 2.5Mushroom pâté 2.5Salmon pâté 3.0Sandwich filler, cheese, 1 level tbsp 2.5chicken/egg, 1 level tbsp 1.5seafood, 1 level tbsp 2.0tuna, 1 level tbsp 1.5Sandwich filler, reduced fat, all varities, 1 level tbsp 1.0Tuna pâté 4.5Vegetarian pâté 3.0
soups
Search the website and app for Free soup recipes
or, for an even quicker option that’s still Syn-
free, look for the delicious Slimming World range exclusively available
in Iceland stores.
canned soup
400g can
Consomme, all varieties, per 100g 1.0Soup, canned, beef & vegetable 4.0chicken 5.0chicken noodle 2.0cream of chicken 7.0cream of mushroom 6.5cream of tomato 5.5lentil 3.5
Quinoa, ground/used as flour, 25g 4.5Semolina, 25g dry 4.5Tapioca, 25g dry 4.5
rice
100g unless stated
Egg fried rice, chilled 2.5frozen 1.5Microwavable rice pouches, plain 0.5egg fried rice 1.0pilau/other flavours 1.0Pilau rice, chilled/frozen 1.0Rice, ground/used as flour, 25g dry 4.5Savoury rice packets, all varieties, 1 packet made up 2.0
sandwiches, wraps &
sushi
If you choose a ready-made sandwich made with wholemeal bread (beware
not multigrain/seeded), you can count the bread
as a Healthy Extra ‘b’ choice and deduct 6 Syns
from the Syn value of your sandwich.
sandwiches
twin pack
Sandwiches, standard, all day breakfast 25.0beef 20.5BLT 21.0cheese & ham 22.5cheese/ploughmans 27.0chicken 19.5egg mayonnaise 17.5ham 14.0prawn 18.0smoked salmon & cream cheese 22.5tuna 17.5turkey 22.0Sandwiches, reduced calorie/fat, cheese 17.5chicken 14.0egg 17.0ham 15.0prawn 14.0tuna 14.5
wraps
per pack
Wraps, chicken 19.0chicken caesar 25.5duck 18.5falafel 21.0three bean & cheese 20.5
sushi
Sushi, pieces, California rolls, each 0.5hosomaki rolls, 2 rolls 0.5nigiri with salmon or prawn, each 0.5
Sushi, selections, fish selection, 150g pack 2.5meat selection, 150g pack 2.0vegetable selection, 150g pack 2.0
savoury pastries
each unless stated
Beef wellington, 100g 12.5Cheese & onion pasty/slice 22.0Cheese & onion rolls, standard 11.5mini 3.5Chicken & bacon pie, 100g 13.5Chicken & mushroom pie, 100g 12.5Chicken pasty/slice, all varieties 20.5Chicken pie, 100g 13.0Cornish pasty, large 28.0standard 21.0mini 10.0Minced beef & onion pie, standard, 100g 14.5value ranges, 100g 12.0Minced beef pasty/slice 22.5Onion bhaji, standard 5.0mini 2.0Pakora, chicken 2.0vegetable 3.0Pork & egg gala pie, 100g 17.0Pork pie, standard, 100g 18.5mini 9.5Quiche, cheese & onion, 100g 14.0lorraine, 100g 14.0vegetable, 100g 12.0crustless, all varieties, 100g 12.0Quiche, reduced fat, all varieties, per 100g 8.5Salmon en croute, luxury, 100g 12.5standard, 100g 13.5Samosas, meat 5.5vegetable 5.0Sausage rolls, jumbo/large 22.0standard 10.0snack size 5.0mini/bite size 2.5vegetarian 8.0Spring rolls, standard, chicken 7.0vegetable 6.5Spring rolls, mini, duck 2.5vegetable 2.0Steak & kidney pie, 100g 12.5Steak & kidney pudding, 100g 10.5
grains cont...
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Chocolate with peanut butter filling, eg Reeses, 2 cups 11.0Chocolates, with liqueur filling 3.0with soft caramel filling eg Rolos, 2 pieces 2.5with praline filling eg Guylian 3.0Crispy coated chocolate pieces, eg Smarties, 38g tube 9.0with nuts, eg M&Ms Peanut, 45g bag 11.5Dark chocolate, plain, 25g 7.0with fruit & nuts, 25g 6.5Milk chocolate, plain, 25g 7.0with fruit & nuts, 25g 6.5no added sugar/diabetic, 25g 6.0Walnut whip, 30g each 7.5White chocolate, eg Milkybar, 25g 7.0
sweets
each unless stated
American hard gums 1.0Aniseed/liquorice balls 1.5Boiled sweets, all varieties 1.5Bon bons 1.5Candy floss, 18g stick 3.5Chew sweets, eg Starburst 1.0Chewing gum, 1 stick 0.5sugar free, 5 pellets 0.5Chewy hard mints, eg humbugs 2.0Chewy soft mints, eg Trebor Softmints 1.0Chocolate eclairs 1.5Coconut sweets, ice/mushrooms/teacakes, 25g 5.0Cola bottles, each 0.5Dolly mixtures, 25g 4.5Flying saucers 0.5Foam sweets, 25g 4.5Fruit gums, eg Rowntree's 0.543.5g bag 7.5Fruit pastilles, eg Rowntree's 0.550g tube 9.0Fruit sherbets, eg sherbet lemons 1.5Fudge, 1 square 3.0Glacier mints/mint imperials 1.0Jelly babies 1.0Jelly beans, 25g 4.5Jelly sweets, eg Haribo, 25g 4.5Liquorice, all varieties, 25g 4.0Liquorice allsorts 1.0Marshmallows, each 1.0eg Flumps, 20g pack 3.5Nougat, 25g 5.5Peppermints, standard 1.0sugar free 0.5
Seaside rock, 100g stick 19.5Sugar-free sweets, boiled 1.0chewy 1.0Sugared almonds, 25g 7.5Throat lozenges, standard 1.5sugar-free 0.5Toffee apple 11.5Toffees 2.5Turkish delight, plain 3.0chocolate coated, eg Fry's, 51g bar 9.5Wine gums, each 1.0
vegetables & pulses
Vegetables and pulses are a great way to add more fibre and protein, which is why most are
Free Foods. See pages 18 and 19.
beans & pulses
per 100g
Baked beans, flavoured eg curry, cheese 0.5Baked beans, with pork sausages 2.0with vegetarian sausages 1.5Lentil dahl, chilled 2.0
potatoes
100g unless stated
Bombay potatoes, canned 1.5chilled 2.0Chips, deep fried, homemade 5.0straight cut 9.5thick cut 7.5thin cut/fries 14.0Chips, frozen, baked, crinkle cut/thick cut 3.0curly 7.0southern fried/coated 6.0straight cut 4.0thin cut/fries 5.5triple cooked 4.5reduced fat/calorie 2.0Colcannon mash, ready made 2.0Gnocchi, boiled 3.5Hash browns, baked/grilled, each 2.0
Instant mashed potato, eg Smash, dried, 1 level tbsp 1.525g 4.5Instant mashed potato, made up, flavoured 4.0plain 3.5Mashed potato, homemade, with milk & butter 1.5Mashed potato, ready-made, luxury 3.5standard 2.0with cheese 3.0Potato croquettes, baked/grilled, flavoured, each 3.0plain, each 2.0Potato slices, in batter, baked 7.0Potato waffles, baked/grilled, 1 standard 3.01 mini 1.0Potato wedges, baked, plain 2.0seasoned/coated 2.5Roast potatoes, homemade, roasted in fat/oil 4.0Roast potatoes, ready-made, chilled 2.0frozen 2.5Saag aloo, canned/chilled 2.0Sweet potato fries, baked 2.5Sweet potato wedges, baked 1.5
vegetables
100g unless stated
Ackee, canned & drained 7.5Aubergine, cooked with fat/oil 14.5Broccoli cheese, ready-made, chilled/frozen 3.0Cauliflower cheese, homemade, with semi-skimmed milk 3.5Cauliflower cheese, ready-made, chilled, luxury 4.5standard 3.0frozen 2.5Chopped tomatoes/passata, with oil/olives 1.0Mushrooms, cooked with fat/oil 7.0creamed, canned 4.0in breadcrumbs, baked/grilled 8.0Onion rings, baked, battered/breaded, each 1.5Onions, cooked with fat/oil 6.0Parsnips, cooked with fat/oil 3.5Plantain, cooked with fat/oil 7.0Ratatouille, canned/chilled 0.5Red cabbage with apple, ready-made, chilled/frozen 3.5Sun-dried tomatoes, in oil, drained 8.0Tomatoes, cooked with fat/oil 3.0
Soup, canned, minestrone 2.0oxtail 4.0potato & leek 3.0scotch broth 3.5vegetable 2.5
chilled soup
600g pot
Soup, chilled, broccoli & stilton 11.5butternut squash 6.0carrot & coriander 5.5chicken & chorizo 8.5chicken & vegetable 8.5chicken noodle 6.5cream of tomato 9.5leek & potato 8.0minestrone 4.5mushroom 10.0pea & ham 9.0pea & mint 8.5spicy chicken 12.5sweet potato 9.0tomato & basil 5.0vegetable & bean 6.0vegetable & lentil 7.0
condensed soup
295g can
Condensed soup, eg Campbells, Cream of Celery 19.5Cream of Chicken 20.5Cream of Mushroom 19.0Cream of Tomato 5.5
dried soup
Instant soup, 1 sachet 5.0Instant soup with croutons, 1 sachet 5.5Instant soup, reduced calorie, 1 sachet 3.0
stuffings & stuffing mixes
Stuffing balls, ready made, chilled, each 3.0frozen, each 2.5Stuffing mix, packet, 25g dry 4.025g made up 1.5
sweets & chocolate
chocolate
each unless stated
Advent calendar chocolate 1.5Chocolate balls, with crispy honeycomb, eg Maltesers, 19.5g bag 5.0Chocolate bar with caramel & nougat, eg Mars, 51g bar 11.5Chocolate bar with caramel & nuts, eg Snickers, 48g bar 12.0Chocolate bar with caramel & biscuit/crispy rice, eg Toffee Crisp, 38g bar 9.5Lion, 42g bar 10.0Chocolate bar with chewy caramel centre, eg Curly Wurly, 21.5g bar 5.0Chocolate bar with honeycomb centre, eg Crunchie, 40g bar 9.5Chocolate bar with mint cream filling, eg Aero Peppermint, 27g bar 7.0Chocolate bar with soft caramel filling, eg Dairy Milk Caramel, 45g bar 11.0Chocolate bar with wafers, eg Kit Kat, 2 finger bar 5.5Chocolate bar with whipped nougat filling, eg Milky Way, 21.5g bar 5.0Chocolate brazil nuts 6.5Chocolate eggs, eg Crème egg, 40g each 9.0Chocolate peanuts, 25g 7.0Chocolate raisins, 25g 5.5Chocolate mint cremes, eg Elizabeth Shaw 2.5Chocolate mint thins, eg After Eights 2.0Chocolate mint sticks/batons, eg Matchmakers 1.0Chocolate truffles, eg Lindor Balls 4.0
canned soup cont...400g can
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fast food
burgers
Cheeseburger with pickles & sauces, each 14.5Chicken burger with mayonnaise, each 15.5Hamburger with pickles & sauces, each 13.0
hot dogs
Hot dog in a bun, each 18.5with fried onions & ketchup 23.5
kebabs
Lamb doner kebab, meat & salad, regular 12.5with pitta bread & sauces 33.5Shish kebab, meat & salad, regular 3.0with pitta bread & sauces 14.5
Burger King
Chicken nuggets, each 1.56 pieces 9.0Fries, small 6.5medium 8.5large 11.5Onion rings, each 2.0Vegan bean burger, each 25.5
Whopper, standard, each 31.5junior, each 16.0
Kentucky Fried Chicken
BBQ beans FREEBoneless mini fillets, each 3.0Coleslaw, regular 6.5Fries, regular 10.0large 13.5Gravy, regular 2.5large 5.5Original recipe chicken fillet burger, each 24.0Original recipe chicken pieces, 1 drumstick 4.51 hot wing 3.01 thigh 9.0
Eating out is part of everyday life, whether it’s grabbing a bite after work or joining friends on a special occasion. The great news for Food Optimisers is that, with Free Food and low-Syn dishes on almost every menu, dining out really is a doddle!
For top eating out tips, see pages 30 to 33 of Discover your freedom with Slimming World.
fast food. . . . . . . . . . . . . . . . . . . . . . . . .p79
chinese & thai ..............p80
coffee bars/ sandwich shops. . . . . . . . . .p81
fish & chip shops. . . . . . . .p82
greek ................................p82
indian. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p82
italian ...............................p82
mexican ..........................p82
pizza. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p83
contents vegetarian & meat-free
foods
25g unless stated
Bean burgers, baked/grilled, 1 quarterpounder 4.5Breaded fish-style pieces, baked/grilled, per 100g 10.0Breaded meat-free fillets, baked/grilled, per 100g 4.0Breaded meat-free nuggets, baked/grilled, 100g 4.5Falafel, mix, 100g dry 13.5ready to eat 1.5Meat-free burgers, baked/grilled, 1 standard 1.51 quarterpounder 3.0Sausages, cheese & leek 3.0meat-free 2.0Quorn 1.5vegetable 1.5tofu 3.5Tofu, flavoured/marinated, 100g 2.5Vegetable burgers, baked/grilled, 1 standard 6.51 quarterpounder 8.0Vegetable fingers, baked/grilled 2.5
Avocado, dried apricots, fresh orange
juice, fish fingers… what are yo_ur
personal savvy Syns?
Once you become a Food Optimising expert, you’ll find yourself making different choices around food (and activity too). You might find your tastes change, you’ll almost certainly find your choices change. Where, in the very early days of Food Optimising, your 10 or so daily Syns may be used for favourites you feel you simply couldn’t live without – like crisps, chocolate, alcohol or cake – you’ll very soon find yourself switching to healthier choices, enjoying more of your personal savvy Syns.
Savvy Syns are still Syns – they still have the same Syn value and need weighing, measuring and counting using the average values, as usual. Importantly though, they provide some beneficial nutrients or they’re more satisfying than other Syns. They also tend to be ‘safer’ choices – less likely to catapult you back into old ways of eating that caused you to gain weight in the first place.
Everyone’s savvy Syns will be different because they’re personal to you. What’s true for every member, however, is that with unlimited Free Food, your measured Healthy Extras and making the switch towards enjoying savvy Syns more often, you really will be building healthy habits that will see you safely to your dream weight and – most importantly – help you stay there for life.
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Sweet & sour sauce, 1 level tbsp 1.0Szechuan prawns & vegetables, 550g serving 10.5Thai green curry, with chicken, 550g serving 21.0with vegetables, 550g serving 21.0
Wagamama
Donburi, as served, teriyaki chicken 5.5teriyaki beef 11.5Edamame soya beans, steamed FREEGyoza, as served, steamed chicken 11.5Katsu curry with rice, as served, chicken 21.5grilled chicken 14.0yasai 26.0Kokoro bowls, as served, naked katsu 13.5seared nuoc cham tuna 8.0Ramen, as served, chicken 6.0miso cod 8.5sirloin steak 9.5tofu 8.5Rice, steamed/sticky FREENoodles, as served, plain soba 5.0Teppanyaki, as served, pad thai chicken & pork 15.0pad thai yasai with egg 14.0yaki soba 14.0yaki udon 12.5Wok-fried greens, as served 6.0
coffee bars & sandwich
shops
drinks
Coffee Frappuccino, with skimmed milk, medium 10.0Cream Frappuccino, with skimmed milk & cream, caramel, medium 16.0chocolate, medium 15.5Light Frappuccino, with skimmed milk, caramel, medium 6.5coffee, medium 6.0Cappuccino, with skimmed milk, medium 4.5large 6.0
Cappuccino, with whole milk, medium 7.5large 10.5Cappuccino, with soya milk, medium 5.5large 7.0Hot chocolate, with skimmed milk, medium 12.5large 17.5Hot chocolate, with whole milk, medium 18.5large 25.0Hot chocolate, with soya milk, medium 14.5large 20.0Latte, with skimmed milk, medium 6.5large 8.5Latte, with whole milk, medium 11.0large 15.0Latte, with soya milk, medium 7.5large 9.0Mocha, with skimmed milk, medium 9.0large 11.5Mocha, with whole milk, medium 12.5large 16.5Mocha, with soya milk, medium 9.5large 12.5Whipped cream, as a topping 6.5
cakes & pastries
Almond croissant, each 19.5Biscotti, each 9.5Butter croissant, each 14.5Carrot cake, slice 25.5Chocolate brownie, each 19.0Flapjack, each 19.5Muffin, chocolate, each 23.0skinny, each 16.0Pain au chocolate, each 17.0Pain au raisin, each 16.5
sandwiches & paninis
Sandwiches, cheese, twin pack 26.0chicken, twin pack 21.0egg mayo, twin pack 20.0ham, twin pack 20.0prawn mayo, twin pack 25.0smoked salmon & cream cheese, twin pack 20.0tuna mayo, twin pack 21.0
Toasted panini or ciabatta, chicken, each 27.0ham & cheese, each 25.0mozzarella & tomato, each 28.0tuna melt, each 28.0
Greggs
Bacon roll, each 16.5Doughnut, glazed ring, each 9.5jam, each 11.5Porridge, plain, per serving 10.5Sausage roll, each 16.5Vegan sausage roll, each 15.5Steak bake, each 20.5Vegan steak bake, each 19.0Tomato soup, per serving 5.0
Subway
6" Sub on 9-grain wheat bread, chicken breast 14.5ham 14.0turkey breast 13.0veggie delite 10.5Salad box without cheese, olives and sauces, chicken breast/ham/turkey breast/veggie delite FREESub & salad dressings, per serving, bbq 2.0lite mayo 3.5sweet onion sauce 1.5
Sub & salad extras, per serving, American cheese slices 2.0guacamole 2.5mozzarella & cheddar, shredded 2.0mozzarella-style slices 1.5olives 1.5
steps to successOrder a salad without dressing or extras to keep it Free, saving
up to 9½ Syns.
Popcorn chicken, small 4.5medium 10.0Rice box, original chicken, each 10.0veggie, each 4.0Zinger tower burger, each 30.0
steps to successKeep counting. Choosing to ignore something you have eaten as ‘not worth
counting’ can destroy your success.
McDonald’s
Apple pie, each 12.5Bacon & egg McMuffin, each 17.5Bacon roll, with ketchup, each 17.5Big Mac, each 25.5Cheeseburger, each 15.0Chicken McNuggets, each 1.56 pieces 9.0Dips & dressing, balsamic dressing, 30g sachet 1.0BBQ dip, 30g pot 2.5sweet chilli dip, 50g pot 4.5Filet-o-Fish, each 16.5Fries, small 8.5medium 12.0large 17.0Hamburger, each 12.5Hash brown, each 4.5McChicken Sandwich, each 19.5
McFlurry, Smarties, each 13.5Milkshakes, all varieties, medium 18.0Quarter Pounder with cheese, each 26.0Side salad, without dressing FREEVeggie dippers, each 2.04 pieces 8.0
Nando’s
Beanie burger, with medium sauce 26.5Chicken butterfly with skin, plain…ish 2.5Chips, regular 15.0Corn on the cob, without butter FREEFlame-grilled chicken, plain…ish, 1/4 breast 5.51/4 leg 4.5Grilled chicken pitta, with medium sauce 20.0Grilled halloumi cheese, as served 9.0Macho peas, regular 1.5Spicy rice, regular 2.5
Odeon Cinemas
Hot dog with roll, each 18.0Salt popcorn, regular 20.5Sweet popcorn, regular 26.5Tortilla chips, medium, plain 24.5with jalapenos & salsa 29.5
chinese & thai
Barbecue spare ribs, 160g serving 11.5Beef chow mein, 550g serving 17.0Beef in black bean sauce, 550g serving 10.5Beef with mushrooms, 550g serving 12.5Chicken with cashew nuts, 550g serving 17.0Chicken with mushrooms, 550g serving 12.5Chicken chop suey with noodles, 550g serving 8.5Chicken chow mein, 550g serving 17.0Chicken in black bean sauce, 550g serving 10.5Chicken in oyster sauce, 550g serving 9.5Crispy Peking duck, shredded meat, 100g 13.5pancake, each 1.5hoisin sauce, 1 level tbsp 1.5Ginger & garlic prawns with noodles, 550g serving 17.0Noodles, fried, 350g serving 17.0plain, boiled FREEPrawn crackers, 50g serving 14.5Prawn sesame toasts, each 4.0Rice, egg-fried, 350g serving 6.0special fried, 350g serving 10.0plain, boiled FREE
Soup, chicken & sweetcorn, per serving 7.5Spring roll with meat, 55g each 6.5Stir-fried mixed vegetables, 550g serving 10.0Sweet & sour chicken balls, in batter, 550g serving 33.5Sweet & sour chicken, Cantonese-style, 550g serving 43.5Sweet & sour pork, 550g serving 28.5
Kentucky Fried Chicken cont...
steps to successSave Syns… switch from egg-fried rice (6 Syns per
350g serving) to Free boiled rice.
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pizza
Domino’s
Classic crust pizza, medium, Cheese & Tomato, per slice 8.5Chicken Feast, per slice 9.0Hawaiian, per slice 8.5Vegi Supreme, per slice 8.0Thin & crispy pizza, medium, Cheese & Tomato, per slice 6.5Chicken Feast, per slice 7.0Hawaiian, per slice 6.5Vegi Supreme, per slice 6.0Vegan classic crust pizza, medium, Margherita, per slice 8.5Vegi Supreme, per slice 8.5Chicken wings, each 1.5Coleslaw, per pot 11.5Cookies, each 9.0Dips, standard pot, BBQ 2.5vegan garlic & herb 6.0Garlic pizza bread, as served 31.0Potato wedges, as served 7.0
Pizza Express
Bruschetta originale, as served 17.5Calamari, without dressing 16.5Dough balls, as served, with garlic butter 20.0Vegan dough balls, as served, with dip 17.0Garlic bread with mozzarella, as served 18.0Garlic bread with vegan mozzarella, as served 16.5Garlic king prawns, as served 10.0Olives marinate, as served 6.5Roasted tomatoes, as served 2.0Classic pizza, La Reine, each 45.0Margherita, each 41.5Sloppy Guiseppe, each 45.0Vegan Margherita, each 35.5Leggera pizza, American Hot, each 22.0La Reine, each 21.5Margherita, each 19.5Sloppy Guiseppe, each 22.5Veneziana, each 21.0Vegan Margherita, each 17.0Grand chicken caesar salad, without dressing or doughsticks 5.0
We’d always recommend making the average Syn values in this section of your Food Optimising book your first port of call. If you’re looking for specific branded products or the very latest changes, here are the tools you can use...
Slimming World Online Log on at slimmingworld.co.uk
The Slimming World app Download it free from the app store
steps to successVisit Slimming World Online and the
Slimming World app every day for top eating out and takeaway tips, along with slimming strategies, real member stories
and recipes to help you achieve your dream target weight.
Nicoise salad, without dressing or doughsticks 5.5Salad extras, per serving, caesar dressing 8.0honey mustard dressing 10.0house dressing 6.5dough sticks 13.0Coppa gelato, as served, chocolate/vanilla 12.5strawberry 10.5
Pizza Hut
Regular pan pizza, sliced into 6, Chicken Supreme, per slice 9.0Margherita, per slice 8.5Pepperoni Feast, per slice 9.0Vegan Hot & Spicy Veg, per slice 8.0Veggie, per slice 8.0Regular thin crust pizza, sliced into 6, Chicken Supreme, per slice 8.0Margherita, per slice 7.5Pepperoni Feast, per slice 8.0Vegan Hot & Spicy Veg, per slice 7.0Veggie, per slice 7.0Bucket of fries, oven baked, as served 9.5Crispy onion rings, fried, as served 20.5oven baked, as served 12.0Dips, BBQ, per pot 1.5Garlic Sauce, per pot 4.5
fish & chip shops
steps to successIf you can’t resist the pull of the fish & chip shop, a large battered fish –
with the batter removed – and mushy peas is
absolutely Free!
Chips, 220g serving 14.0Curry sauce, per serving 6.0Fish, battered, medium 14.5large 18.0Fish, batter removed FREEFish cake, each 7.0Gravy, per serving 7.5Meat pie, eg Pukka, each 24.0Mushy peas FREESaveloy, each 7.0Scampi, in breadcrumbs, 170g serving 16.0
greek
Dolmades, rice stuffed vine leaves, each 2.0Greek salad, with feta & olives, 350g serving 12.5Grilled halloumi, 2 slices 8.0Lamb kebabs, grilled, per skewer 3.0Meatballs, in tomato sauce, 550g serving 18.5Moussaka, beef/lamb, 550g serving 22.0vegetable, 550g serving 26.0Olives, marinated, 8 olives 2.5Pitta bread with houmous, per serving 18.5Pitta bread with taramasalata, per serving 23.5Pitta bread with tzatziki, per serving 14.0Baklava, per piece 5.5Halva, per piece 7.5
indian
Bombay potatoes, 350g serving 10.0Chapati, each 9.0Paratha, each 12.0Poppadoms, each 3.0Puri, each 13.0Chutney, pickles & dips, cucumber raita, 1 level tbsp 1.0lime pickle, 1 level tbsp 1.5mango chutney, 1 level tbsp 2.0kachumber/onion salad FREEChicken bhuna, 550g serving 22.0Chicken biryani, 550g serving 17.0Chicken dhansak, 550g serving 13.5Chicken jalfrezi, 550g serving 16.0Chicken kashmiri, 550g serving 18.5Chicken korma, 550g serving 28.5Chicken makhani, 550g serving 27.0Chicken saag, 550g serving 20.0Chicken tandoori, 350g serving 14.5Chicken tikka balti, 550g serving 20.0Chicken tikka masala, 550g serving 25.5Chicken vindaloo, 550g serving 15.5Chickpea dhal, 350g serving 4.5Gobi aloo saag, 350g serving 12.0Lamb bhuna, 550g serving 19.0Lamb biryani, 550g serving 18.0Lamb rogan josh, 550g serving 10.0Lentil dhal, 350g serving 5.5Naan bread, peshwari, each 19.5plain, each 18.0Onion bhaji, each 8.5Rice, pilau, 350g serving 4.5plain/boiled FREE
Prawn bhuna, 550g serving 20.0Prawn biryani, 550g serving 17.0
Samosas, meat, 1 small 5.51 regular 9.5Samosas, vegetable, 1 small 4.0Vegetable biryani, 550g serving 15.0Vegetable curry, 550g serving 12.5Vegetable jalfrezi, 550g serving 10.5Vegetable korma, 550g serving 21.5
italian
Cannelloni, beef, 550g serving 15.0spinach & ricotta, 550g serving 19.0Lasagne, beef, 550g serving 16.5vegetable, 550g serving 13.5Macaroni cheese, 550g serving 21.5Spaghetti bolognese, 550g serving 9.0Spaghetti marinara, 550g serving 10.5Tagliatelle carbonara, 550g serving 19.5Tiramisu, per serving 20.0
mexican
Chilli con carne, 550g serving 19.0Dips, guacamole, 1 level tbsp 1.5salsa, 1 level tbsp 0.5sour cream, 1 level tbsp 1.5Drinks, margarita, each 8.5tequila sunrise, each 11.5Enchiladas, beef, 275g serving 19.0chicken, 275g serving 22.0cheese & bean, 275g serving 20.5vegetable, 275g serving 16.0Fajitas, filling only, beef, 350g serving 8.0chicken, 350g serving 8.0vegetable, 350g serving 6.5wraps, each 4.5Potato skins, fried, each 1.5with cheese & bacon, each 5.0Nachos, plain, per serving 12.5with dips & cheese 24.5Rice, plain, boiled FREEVegetable & bean chilli, 550g serving 5.0
steps to successSave Syns… switch from
pilau rice (4½ Syns per 350g serving) to
Free boiled rice.
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