5 Slimming World Syn Free Lunch Ideas

The Slimming World Diet is run by Derbyshire-based weight loss company, started by Margaret Miles-Bramwell in 1969. This unique approach to slimming is based on a revolutionary concept of “free foods” – foods that you can eat how much you want, whenever you are hungry. And also, that food isn’t just lettuce and low-fat cheese. Free foods include pasta, rice, lean meat, poultry, fish, fruits and vegetables.To help you in implementing this diet, we bring you 5 Slimming World Syn Free Lunch Ideas.

5 Slimming World Syn Free Lunch Ideas

1.Syn free Beef Burger

Ingredients :

  • 200g lean beef mince ( 5% far or less)
  • ½ Onion finely chopped or blended
  • 1 tsp Worcestershire sauce
  • 1 garlic clove
  • Salt and pepper
  • 1 egg beaten

Preparation :

1.Add mince, onion, Worcestershire sauce, garlic, and a pinch salt and pepper to a bowl and mold together with hands or you could use a food processor.
2.Add beaten egg and keep molding together until you could form sticky burger shapes that wouldn’t fall apart.
3.Create two burger shapes.
4.Add a little frylight to a pan and cook your burgers on a medium heat turning often and ensuring they are piping hot all of the way through.


2.Cauliflower Pizza

Ingredients :

For the Base 

  • 1 cauliflower head
  • 1 egg
  • 1 tsp mixed herbs
  • Salt and pepper

For the toppings

  • 40g grated mozzarella
  • Syn free pizza sauce
  • Sliced red pepper
  • Roughly chopped parsley
  • Salt and pepper

Preparation :

  1. Preheat your oven to 190 degrees.
  2. Grate your cauliflower into a heatproof bowl using a fine grater, microwave for four minutes. Allow to cool until you can touch the cauliflower without being hurt.
  3. Transfer it into a clean tea towel and squeeze it tightly until all of the water is drained away, you need it to be as dry as possible.
  4. Put it back in the bowl and mix with the rest of the base ingredients.
  5. Tip onto a baking tray with a piece of baking paper on top, and using a spoon or your hands press it into a rough pizza shape.
  6. Bake the base for 10 minutes or until it is golden brown (it will likely catch a bit at the edges, this is normal) and can slide around on the baking paper easily.
  7. Top and bake for a further five minutes until the cheese is melted.


Slimming World Syn Free Breakfast Ideas


3.Pasta with Salmon and Asparagus

Ingredients :

  • 100g asparagus spears
  • Low-fat  cooking spray
  • 1 clove garlic, finely chopped
  • ¼ teaspoon dried chili flakes
  • 150g salmon
  • 100g pasta, dried or farfalle
  • Salt and black pepper
  • 1 tablespoon lemon juice
  • 100g low-fat cheese
  • 1 teaspoon fresh dill

Preparation :

1.In a non-stick pan heat cooking spray over medium high heat. Add garlic and dried chili flakes.

2.Add salmon fillet and cook for 3 minutes on each side.

3.Cook pasta in lightly salted boiling water, adding asparagus 3 minutes before the end of cooking time. Dain well, return to the saucepan and add lemon juice and low-fat cheese. Stir over low heat for 1 minute.

4.Separate salmon fillet into bide sized chunks, removing any skin and bones.

5.Add pasta, toss gently and serve sprinkled with freshly ground black pepper and dill.


4.Syn Free Cottage Pie

Ingredients :

  • 250g of fat lean beef mince
  • 4 potatoes
  • 2 beef stock cubes
  • 1 garlic clove
  • ¼ pint of boiling water
  • 2 carrots
  • ½ cup of peas
  • ½ cup of sweetcorn
  • ½ diced onion
  • 4 medium mushrooms sliced
  • ¼ tin chopped tomatoes
  • Frylight

Preparation :

1.Preheat the oven to 180 degrees.

2.Peel potatoes, chop in a pan of boiling water and cook until mashable.

3.Slice carrots and boil them in a small pan.

4.Spray frylight into a pan and fry the beef mince with garlic until browned.

5.Add onion and mushroom, fry until soft.

6.Add basil and crush to stock cubes into the pan and add ¼ pint of boiling water for 5 minutes.

7.Add peas, sweetcorn, tomatoes and carrots and allow to simmer for another 10 minutes.

8.Line the bottom of a baking dish with mince mixture and top the mash potato.

9.Cook in the over for 40 minutes then remove the lid for another 20 minutes.


5.Chicken Cacciatore

Ingredients :

  • 4 chicken breats, all visible fat removed and cut in half
  • 4 bacon rashers, all visible fat removed and cut into pieces
  • 1 onion, peeled and chopped
  • 2 garlic cloves, peeled and crushed
  • 2 carrots, peeled and sliced
  • 2 celery stalks, sliced
  • 2 x 400g chopped tin tomatoes
  • 300ml veg stock made with a stockpot
  • 2 tsp dried rosemary
  • Frylight
  • Salt and freshly ground black pepper

Preparation :

  1. In a frying pan sprayed with Frylight
  2. Place the chicken breast smooth side down
  3. Season with salt and freshly ground black pepper and cook for 3-4 minuets on each side.
  4. Take off the heat and set aside.
  5. Meanwhile in a large pot sprayed with Frylight
  6. Cook the bacon, onions, celery and carrots for 4-5 minutes.
  7. Add the garlic and cook for another minute.
  8. Add the tin tomatoes, chicken, stock and rosemary.
  9. Bring to the boil, cover, turn down and cook on a low heat for 30 minutes.
  10. Remove the lid and cook for another 10 minutes.