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.

alcopops & mixed drinks

Alcopops & alcoholic fruit drinks, 275ml bottle 8.5500ml bottle 15.5Pre-mixed spirit drinks, standard, 250ml can 8.5diet or low calorie, 250ml can 3.5

ale & beer

Alcoholic ginger beer, 1/2 pint 7.0500ml bottle 13.0Ale & beer, light/pale, under 3.5% vol, 1/2 pint 3.5500ml 6.01 pint 7.0Ale & beer, standard, 3.5-4.2% vol, 1/2 pint 4.5500ml 8.01 pint 9.0Ale & beer, best/special, 4.2-4.7% vol, 1/2 pint 5.0500ml 8.51 pint 10.0Ale & beer, strong/premium, above 4.8% vol, 1/2 pint 6.5500ml 11.51 pint 13.0

cider & perry

Cider, apple, 1/2 pint 6.0500ml 11.0568ml bottle 12.5Cider, fruit, 1/2 pint 8.0500ml 14.0568ml bottle 16.0

Cider, pear, 1/2 pint 7.0500ml 12.5568ml bottle 14.0Cider, reduced alcohol/alcohol free, 1/2 pint 5.0500ml 8.5568ml bottle 9.5Perry, eg. Babycham, Lambrini, 175ml glass 5.5200ml bottle 6.0250ml glass 7.5

lager

Lager, strong, above 6% vol, 1/2 pint 9.5330ml 11.0440ml can 14.01 pint 18.5Lager, standard, 4-6% vol, 1/2 pint 6.0330ml 6.5440ml can 8.51 pint 11.5Lager, reduced alcohol/light, 1/2 pint 3.5330ml 4.0440ml can 5.51 pint 7.0

alcohol ......................................................p63biscuits & crispbreads .......................p65bread & bakery items .........................p66cakes .........................................................p67cereals & cereal bars ..........................p67coleslaw & salads ................................p68crispbakes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p68crisps & snacks. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p69dairy products .......................................p69dips & dressings. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p71drinks – cold. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p72drinks – hot .............................................p72eggs ...........................................................p73fats, oils & spreads ..............................p73fish ..............................................................p74fruit .............................................................p74ices .............................................................p75jams, marmalades & sweet spreads. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p76kitchen basics. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p76

meat & poultry .......................................p77nuts & seeds ..........................................p78pancakes & yorkshire puddings ..............................p78pizzas ........................................................p78puddings, desserts & sweet sauces. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p79ready meals ............................................p80rice, pasta & grains .............................p81sandwiches, wraps & sushi .............p82savoury pastries ...................................p82sauces, pastes & gravies ..................p83savoury spreads & pâtés ..................p83soups. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p84stuffings & stuffing mixes. . . . . . . . . . . . . . . . .p84sweets & chocolates ..........................p84vegetables, potatoes & pulses. . . . . . .p86vegetarian foods. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p87

eating out. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p88

contents

Any food that isn’t a Slimming World Free Food, or isn’t being used as a Healthy Extra, has a Syn value. In the next few pages you’ll find the Syn values for hundreds of everyday foods.

For the vast majority of the time the Syn values listed here will be all you need to plan each day’s Syns and Food Optimise 100% – no need for searching, scanning or calculating (life’s just too short!).

These are average Syn values taken from over 40,000 branded and supermarket own-brand products held on our Syns database. It may be that the exact biscuit, ice cream or 30g pack of crisps you love is higher than average by half, one or even a couple of Syns – but this won’t affect your weight loss. The deliberate process of deciding in advance, keeping count and sticking to your personal ‘safe’ Syns limit will keep you safe, sound and losing weight beautifully.

In this section you’ll also find extra pointers and ‘steps to success’ to help you perfect your Food Optimising know-how, show you where those cheeky hidden Syns could creep into an otherwise perfect Food Optimising day and ensure you sail smartly through a successful Food Optimising week, every week. Enjoy!

raspberry and lem

on ice cream squares

your progressSyns selection

getting started2

Healthy Extras

3 Syns

1 Free Food

63

spirits

Bitters eg. Angostura, 1 level tsp 0.5Brandy, 25ml 3.035ml 4.0Cherry brandy, 25ml 3.535ml 4.5Gin, 25ml 3.035ml 4.0Grenadine, 25ml 3.535ml 5.0Kirsch, 25ml 2.535ml 4.0Pimms, 25% vol, 25ml 2.035ml 3.0Rum, 35-40% vol, eg. Bacardi/Morgan Spiced, 25ml 2.535ml 3.5Rum, coconut, 21% vol, eg. Malibu, 25ml 2.535ml 3.5Schnapps, 21% vol, eg. Archers, 25ml 3.035ml 4.5Tequila, 25ml 3.035ml 4.0Vodka, 25ml 3.035ml 4.0Whisky, 25ml 3.035ml 4.0

steps to successMeasure your measure and check the % vol of your wine to stick within

your ‘safe tipple plan’ and see success

at the scales.

wine

Bucks fizz/mimosa, 125ml 3.5Mulled wine, homemade, 175ml 17.5250ml 25.0Red wine, light alcohol, 10-12% vol, 125ml 5.0175ml 7.0250ml 10.0

Red wine, medium alcohol, 12.5-13.5% vol, 125ml 6.0175ml 8.0187ml bottle 8.5250ml 11.5Red wine, high alcohol, 14% vol & above, 125ml 6.5175ml 9.0250ml 12.5Rosé wine, light alcohol, 8-10% vol, 125ml 4.5175ml 6.0250ml 9.0Rosé wine, medium alcohol, 10.5-12.5% vol, 125ml 5.0175ml 7.0187ml bottle 7.5250ml 10.0Rosé wine, high alcohol, 13% vol & above, 125ml 6.0175ml 8.5250ml 12.0White wine, light alcohol, 8-10% vol, 125ml 4.5175ml 6.0250ml 9.0White wine, medium alcohol, 10.5-12.5% vol, 125ml 5.0175ml 7.0187ml bottle 7.5250ml 10.0White wine, high alcohol, 13% vol & above, 125ml 6.0175ml 8.5250ml 11.5Wine, reduced alcohol, approx. 5.5% vol, 125ml 3.0175ml 4.0250ml 6.0Wine, low alcohol or alcohol free, 1.2% vol or less, 125ml 1.5175ml 2.0250ml 3.0Sparkling wine, eg. cava, champagne & prosecco, 11-12% vol, 125ml 5.0Sweet dessert wine, 11-15% vol, 125ml 11.0

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!

biscuits & crispbreads

crispbreads

Some high-fibre crispbreads are Healthy Extra ‘b’ choices. Take

a look on page 39.

each unless stated

Corn cakes/thins, coated 4.0plain 1.0Crackerbread, all varieties 1.0Crispbreads, made with olive oil, eg. Dr Karg 5.0Crispbreads, multigrain 2.0original/rye 1.5seeded 2.0sweet/savoury flavours 2.5Dutch crispbreads 1.5Flatbreads/crispbread thins 1.5Melba toast 0.5Rice cakes, chocolate coated, large 4.0yogurt coated, large 4.0Rice cakes, plain/salted, large 1.5plain/salted, 25g pack 5.0savoury, large 2.0savoury, 30g pack 5.5sweet, large 3.0sweet, 30g pack 6.0

savoury biscuits

each

Breadsticks, flavoured 1.5plain, standard 1.0plain, mini 0.5Butter puffs 2.5

Cheese crackers/thins 1.0Cheese straws/twists 2.0Crackers, savoury 1.5gluten-free 1.5Cream crackers 2.0Matzo crackers, large 3.5small 1.0Oatcakes, cheese/seeded 3.0plain 2.5Pastry twists, eg. chive/olive/onion 2.0Water biscuits, large 1.5small 0.5

sweet biscuits

each

Amaretti biscuits 1.5American-style cookies, large, choc chip 15.5double/triple choc 15.5oat & raisin 13.0American-style cookies, mini, all varieties 4.5Arrowroot biscuits 2.0Biscotti/cantuccini, 10g piece 2.5Biscuit bars, cream filled & chocolate coated, eg. Penguin 5.5Bourbon creams 3.5Brandy snaps, basket 5.0curl 3.0Breakfast biscuits, eg. Belvita 3.0Chocolate & caramel wafer bar 6.5Chocolate chip cookies, crunchy, eg. Maryland 3.0Chocolate fingers 1.5Chocolate sandwich biscuits, eg. BN 4.5Chocolate teacakes, eg. Tunnocks 5.5Chocolate wafer biscuit bar 5.5Coconut ring 2.0Creme sandwich biscuits, eg. Oreo 2.5Crunch cream biscuits 3.5

Custard creams 3.0Digestive biscuit, chocolate coated 4.0plain 3.5reduced fat/light 3.0gluten-free 2.5Fig rolls 3.5Florentines 5.5Fruit puffs 3.5Fruit-filled biscuits, with yogurt coating eg. Go Ahead 3.5Garibaldi biscuits 2.0Ginger nuts/snaps 2.5Gingerbread men, standard 9.0mini 2.5Jaffa cakes 2.5Jam & cream sandwich biscuits 4.0Jam & mallow wheels, eg. Wagon Wheels 5.0Jam sandwich biscuits, eg. Jammie Dodgers 4.0Malted milk biscuits, chocolate coated 3.0plain 2.0Morning coffee biscuits 1.0Nice biscuits 2.0Oat biscuits, eg. Hobnobs, chocolate coated 4.5fruit/ginger 4.5plain 3.5Pink wafers 2.0Rich tea biscuit, chocolate/cream filled 3.0plain 2.0reduced fat/light 1.5Rich tea fingers 1.0Shortbread, fingers 4.5rounds 5.0tails/triangles 3.0with chocolate 5.0Shortcake biscuits, fruit 2.0plain 3.5Viennese cream biscuits 4.0

Lager, alcohol free, 1/2 pint 3.0330ml 3.5440ml can 5.01 pint 6.0

fortified wine

Ginger wine, 25ml 2.035ml 2.5Marsala wine, 50ml 4.0Port, 50ml 4.0Rice wine, Mirin, 1 level tbsp 2.025ml 3.5Rice wine, Sake, 1 level tbsp 1.025ml 1.5Rice wine, Shaoxing, 2 level tbsp 0.525ml 0.5Sherry, medium/dry, 50ml 3.0Sherry, sweet, 50ml 3.5

liqueurs

Advocaat, 25ml 3.035ml 4.0Amaretto, 25ml 3.035ml 4.5Coffee liqueurs, eg. Tia Maria/Kahlua, 25ml 3.535ml 4.5Cream liqueurs, eg. Baileys/Sheridans, 25ml 4.035ml 5.5Crème de Cassis, 25ml 3.535ml 5.0Crème de Menthe, 25ml 3.535ml 4.5Gin liqueurs, fruit flavours, 25ml 2.535ml 3.5Orange liqueurs, eg. Cointreau/Grand Marnier, 25ml 4.035ml 5.5Sambuca, 25ml 4.035ml 5.5Vermouth, dry, 50ml 2.5sweet, 50ml 4.0

lager cont...

your progressSyns selection

getting started2

Healthy Extras

3 Syns

1 Free Food

65

bread & bakery items

bakery items

each unless stated

Bagels, cinnamon & raisin 11.0multigrain/seeded 12.0onion 12.0plain, standard 11.0plain, mini 4.5Belgian bun 19.5Brioche, chocolate, 25g 4.0plain, 25g 4.5Chelsea/currant buns 12.5Croissant, all butter 9.0almond 20.0standard 9.0reduced fat/light 8.0mini 5.5Crumpets/pikelets 5.0Currant bread/fruit loaf, 35g slice 4.5English muffin, cheese 9.0fruit 10.0white 7.5wholemeal 8.0Fruited teacake 10.0Hot cross bun, standard 9.5chocolate or fudge 11.0Iced bun/finger, standard 7.0large 11.0Malt loaf, 25g 3.5Pain au chocolat, standard 12.0mini 6.5Pancakes/crêpes, filled with chocolate 6.5plain 4.5Pastries, maple & pecan 19.0pain au raisin 16.5Potato farl/scone, 60g each 6.0Scones, cheese 11.5fruit 11.0plain 12.5Scotch pancakes, plain, giant 12.5standard 4.5mini 2.0Scotch pancakes, lemon & raisin 4.5Soda farl, 165g each 19.0Sweet waffles 7.0

bread

You’ll find a list of Healthy Extra bread choices on page 38.

Baguette/French stick, 50g serving 6.5Chapati/roti, each 6.5Ciabatta, garlic, individual slice 5.0half loaf 22.5Ciabatta, plain or olive, individual slice 4.0half loaf 18.5Flatbread, garlic & cheese, 50g serving 7.5garlic, 50g serving 7.0Focaccia, 50g serving 6.5Fried bread, medium slice 12.5Garlic & cheese baguette, slice 5.5half baguette 14.5Garlic baguette, standard, slice 4.5half baguette 14.5Garlic baguette, reduced fat, slice 3.5half baguette 12.0Garlic bread slices, pre-sliced, standard, each 5.5reduced fat, each 4.5Gluten-free bread, seeded, 42g slice 5.5brown, 36g slice 4.0white, 32g slice 4.0high fibre, 40g slice 4.5Granary/malted grain/wholegrain bread, any loaf, medium slice 4.5thick slice 5.5Naan bread, chilli, large 21.5mini 8.0Naan bread, garlic & coriander, large 22.5mini 9.0Naan bread, peshwari, large 23.0mini 9.5Naan bread, plain, large 17.5mini 9.0Pitta bread, white, large 11.0standard 8.0mini 4.0Pitta bread, wholemeal, large 10.0standard 7.0mini 3.5

Rye bread, 50g serving 5.5Seeded bread, white, any loaf, medium slice 4.0thick slice 6.0Seeded bread, wholemeal, any loaf, 1 slice 5.5Soda bread, brown/wholemeal, 50g serving 5.5Sourdough bread, 50g serving 6.0White & 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 5.5Wholemeal bread, small loaf, medium slice 3.0thick slice 3.5Wholemeal bread, large loaf, medium slice 4.0thick slice 5.0Wraps/tortillas, seeded, each 8.0white & wholemeal (50/50), each 8.0white, each 9.0wholemeal, each 8.5mini, any type 4.5

steps to successIf you’re thinking of

spreading butter on your bread, think again. Study the ‘butter & spreads’ section on page 73 before you decide.

You’ll find a new flavour comes through when you

decide not to!

bread rolls

each

Bread rolls, cheese-topped 11.0granary/malted grain 9.0white & wholemeal (50/50) 7.5white, large 12.0white, standard 9.0wholemeal, large 11.0wholemeal, standard 7.0Brioche burger buns 8.5Brioche hot dog rolls 10.5Ciabatta rolls, standard 10.5

Finger rolls, white 6.5wholemeal 7.0Gluten-free bread rolls, brown 7.5ciabatta 9.5multigrain/seeded 7.5white 9.0Hot dog rolls 9.5Panini roll, 100g each 13.5Petit pain rolls, part-baked, medium 6.5large 9.5Sandwich thins, seeded/white/wholemeal 5.0Submarine rolls, white 11.5wholemeal 11.0

cakes

each unless stated

Almond fingers 9.5Almond slice, individual 7.5American-style muffins, large, blueberry 14.5choc chip 18.0double chocolate 18.5American-style muffins, mini, blueberry 5.5choc chip 6.0double chocolate 6.5Angel cake, large, 25g 5.0individual 7.0Bakewell slice, individual 7.0Bakewell tart, large, 25g 5.0individual 10.0gluten-free 10.5Battenberg cake, large, 25g 5.0Carrot cake, with icing, 25g 5.0Carrot cake slices, individual, small slice 6.0large slice 12.5Chocolate brownies, standard 10.0mini 3.0gluten-free 8.5Chocolate cake bar 6.5Chocolate cake slices, individual, eg. Mr Kipling 6.5Chocolate cornflake cakes 3.0Chocolate crispy cakes 3.5Chocolate fudge cake, 25g 5.0Chocolate sponge celebration cake, with icing, 25g 5.5Chocolate yule log, 25g 5.0Choux bun, with fresh cream 15.0Coconut cake, 25g 5.0Coconut macaroons, plain 7.0with chocolate 9.0

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!

Country slice, individual 6.0Cream horn 12.5Cupcakes, chocolate 14.0lemon 13.5strawberry 15.5vanilla 14.5mini, all varieties 4.5Doughnut, filled, chocolate 16.0custard 13.0jam 10.0jam & cream 12.5Dounghnut, ring, glazed, standard 12.0sugared, standard 10.5mini 3.0Eccles cake 10.0Éclair, with cream & chocolate, standard 11.0mini 2.5Egg custard tart, individual 12.0Fairy cakes, iced 5.0plain 4.0Flapjack, chocolate coated, standard 11.5bitesize 4.0Flapjack, fruit 14.0Flapjack, plain, standard 11.0bitesize 4.0Fondant/French fancy 5.5Fruit cake, plain, 25g 4.5with icing & marzipan, 25g 4.5Fruit cake slice, individual, standard 9.0gluten-free 7.0Fruit pie, individual 11.0Fruit tart, with cream, individual 18.0Ginger cake, 25g 4.5Jam tart, individual 6.0gluten-free 7.0Lemon curd tart 6.5Lemon drizzle cake, 25g 5.0Lemon slice, individual 6.0Madeira cake, cherry, 25g 4.5iced, 25g 5.0plain, 25g 5.0Meringue, with cream 7.0

Mince pie, iced 11.0plain 12.5mini 5.5Mini Roll, chocolate 5.5jam & cream 5.0Stollen slice, individual 9.5Swiss roll, chocolate & cream filled, 25g 5.0jam or cream filled, 25g 4.5Vanilla slice, custard or cream filled 14.5Vanilla sponge celebration cake, with icing, 25g 5.5Victoria sponge cake, with jam & cream, 25g 4.5Viennese whirl 8.0

cereals & cereal bars

cereal bars

each

Breakfast cereal bar, 25g bar 5.0Cereal bar, luxury, eg. Eat Natural, 35g bar 8.050g bar 11.5Cereal bar, chocolate, 30g bar 6.5fruit, 30g bar 5.5fruit & nut, 35g bar 6.5nuts, 35g bar 7.5seeds, 40g bar 9.5higher fibre, 21g bar 3.5reduced calorie/light, 21g bar 3.0Cereal bar, Hi-fi, 20g bar 3.0Granola bars, chewy, 30g bar 6.5crunchy, 40g bar 9.0

cereals

Some cereals count as a Healthy Extra ‘b’

choice. You’ll find the most popular choices

on page 37.

25g unless stated

Bran flakes 4.0Cocoa rice pops 5.0Corn flakes, standard 4.5gluten-free 4.5Frosted flakes 4.5Fruit & fibre cereal 4.5

your progressSyns selection

getting started2

Healthy Extras

3 Syns

1 Free Food

67

Fruit-filled wheat biscuits, apricot 4.0blueberry 4.0raisin 4.0red berry 4.0Granola, fruit & nuts 5.5plain 5.5lower sugar 5.0High fibre wheat bran cereal, eg. All-Bran Original 3.5Honey nut corn flakes 5.0Instant oat porridge pots, all varieties, 57g pot 9.5Instant oat porridge sachets, eg. Oat So Simple, flavoured, 36g sachet 6.5plain, 27g sachet 4.5Malt wheats cereal, eg. Shreddies, flavoured 4.5plain 4.5Muesli, with fruit 4.5with nuts 5.0no added sugar 4.5Muesli, Swiss style eg. Alpen 4.5Multigrain hoops cereal, eg. Cheerios 4.5Oat bran 4.0Porridge oats, dried 4.5Puffed rice 4.5Puffed wheat, plain 4.5Rice flake porridge 4.5Rice pops 4.5Rice, wheat & barley flakes, eg. Special K, all varieties 4.5Shredded wheat biscuits, eg. Nestle, each 3.5Shredded wheat cereal, bitesize, fruit 4.5plain 4.0

Sultana bran 4.0Wheat germ 4.5Wholewheat biscuits, eg. Weetabix, plain, each 3.0flavoured, each 4.0

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

Coleslaw, luxury ranges 10.5standard 8.5reduced fat 4.0value ranges 3.0with cheese 11.0with prawns 5.0

salads

per 100g

Beetroot salad 0.5Caesar salad, individual, with chicken 4.5kit with lettuce, croutons, parmesan & dressing 7.0Couscous salad, chicken 2.5Moroccan/fruity 2.5vegetable 2.0Florida salad 7.5Fruit, celery & nut salad 9.5Greek salad 5.0Mixed bean salad, with dressing 2.0Noodle salad, chicken 2.5vegetable 1.5Pasta salad, cheese 4.5chicken 4.0chicken & bacon 5.5pesto 6.0prawn/tuna 3.5tomato & vegetable 3.0Potato & egg salad, with salad cream dressing 1.5Potato salad, luxury ranges 8.0standard 5.0reduced fat 2.5value ranges 3.0Rice salad, chicken 2.5vegetable 2.5

crispbakes

each

Crispbake, bean/vegetable 11.5cheese 14.0chicken & vegetable 11.5corned beef/minced beef 14.0ham 15.0

crisps & snacks

crisps & snacks – non-branded

25g unless stated

Bombay mix 6.0Cheese curls 6.5Cheese puffs, standard 6.5reduced fat 5.5Cheese savouries 6.5Corn snacks 6.0Onion rings snacks 6.5Oriental rice crackers 5.5Popcorn, air-popped, all varieties 5.5Popcorn, oil-popped, chocolate 5.5salted 6.0sweet 5.5toffee 5.5Popcorn kernels, unpopped 4.5Poppadoms, large, each 2.0mini, 25g 6.0Pork scratchings 8.0Potato crisps, baked 5.0popped 5.0Potato crisps, hand-cooked 6.0ridge-cut 6.5standard 6.5reduced fat 5.5Potato rings, standard 6.0baked/reduced calorie 5.5Potato snacks, discs 6.5fries 5.5sticks 6.5twirls/squares 6.0Prawn cocktail shells 6.5Prawn crackers 6.5Pretzels, chocolate coated 6.0salted 5.0sour cream/bacon 5.5Tortilla chips, standard 6.0baked 5.5Vegetable crisps 6.0Wasabi peas 5.0

crisps & snacks – branded

Butterkist Popcorn, cinema sweet, 15g bag 4.0Cheetos, cheese puffs, 13g bag 3.5Emily Fruit Crisps, crunchy red apple, 30g bag 6.0Jacobs Cheeselets, 25g serving 6.0Jacobs Mini Cheddars, original, 25g bag 6.5Jacobs Twiglets, 24g bag 4.5Kettle Chips, potato crisps, all varieties, 30g bag 7.5KP Hula Hoops, all varieties, 24g bag 6.034g bag 8.5KP Skips, prawn cocktail, 13.1g bag 3.517g bag 4.5KP Nik Naks, all varieties, 25g bag 7.0McCoys Ridge Cut Crisps, all varieties, 27g bag 7.0Penn State Pretzels, original, 25g serving 5.0Pom-Bear Snacks, all varieties, 15g bag 4.0Popchips, potato chips, all varieties, 23g bag 4.5Pringles, all varieties, 25g serving 6.5Propercorn Popcorn, lightly sea salted, 20g bag 4.0Seabrook Crinkle Cut Crisps, all varieties, 25g bag 6.5Smiths Frazzles, 18g bag 4.5Smiths Snaps, spicy tomato, 13g bag 3.5Tayto Crisps, all varieties, 25g bag 6.537.5g bag 10.5Tyrells Crisps, potato crisps, all varieties, 40g bag 10.0Walkers Crisps, all varieties, 25g bag 6.532.5g bag 8.5Walkers Doritos, all varieties, 30g bag 7.5Walkers French Fries, all varieties, 18g bag 4.021g bag 4.5Walkers Monster Munch, all varieties, 22g bag 5.5Walkers Quavers, all varieties, 16g bag 4.520g bag 5.5Walkers Wotsits, really cheesy, 16.5g bag 4.5Yushoi Pea Snacks, all varieties, 21g bag 4.0

dairy products

cheese

A whole host of delicious cheeses are

Healthy Extra ‘a’ choices, and they’re listed on page 35. Carefully weigh your portion to make sure it is

a Healthy Extra.

25g unless stated

Austrian smoked cheese 4.0Bavarian smoked cheese 4.0Brie 4.0Caerphilly cheese 4.5Cambozola 5.5Camembert 3.5in breadcrumbs 4.0Cheddar, standard 5.0reduced fat/light 4.0Cheese slices, continental varieties, 25g slice 4.5Cheese slices, processed, standard, 20g slice 2.5reduced fat/light, 20g slice 2.0Cheese spread, flavoured 3.0standard 3.0reduced fat/light 2.5Cheese triangles, 17.5g triangle, standard 2.0reduced fat/light 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, standard 4.5reduced fat/light 3.5Feta 3.5Feta/Greek-style salad cheese, reduced fat/light 2.0Goats cheese, hard 4.5soft 3.5

cereals cont...25g unless stated

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!

your progressSyns selection

getting started2

Healthy Extras

3 Syns

1 Free Food

69

Gorgonzola 4.0Gouda 5.0Gruyère 5.0Halloumi, standard 4.0reduced fat/light 3.0Jarlsberg 4.5Lancashire cheese 5.0Manchego 6.0Mascarpone, standard 5.0reduced fat/light 3.0Mozzarella, buffalo 3.5cows milk 3.0grated/sliced 3.5reduced fat/light 2.0in breadcrumbs 4.0Paneer 4.5Parmesan, dried 6.0Parmesan, parmigiano reggiano, grana padano, fresh 5.0Pecorino 5.0Port salut 4.0Red Leicester 5.0Ricotta 1.5Roquefort 4.5Roule 4.5Shropshire blue cheese 5.0Soft cheese, flavoured, full fat 3.0reduced fat/light 2.0low fat/extra light 1.5Soft cheese, plain, full fat 3.0reduced fat/light 2.0low fat/extra light 1.5Stilton, blue 5.0white with fruit 4.5Taleggio 4.0Wensleydale, standard 5.0with fruit 4.5

cottage cheese

per 100g

Cottage cheese, standard, plain 1.0standard, flavoured 1.5low fat or fat-free, flavoured 0.5

cream

Aerosol cream, standard, 2 level tbsp 0.5reduced fat/light, 3 level tbsp 0.5Clotted cream, 1 level tbsp 4.5per 100g 29.0

steps to successKeep counting. Choosing to ignore something you

have eaten as ‘not worth counting’

can destroy your

success.

Crème fraîche, standard, 1 level tbsp 2.5100ml 15.0Crème fraîche, half fat, 1 level tbsp 1.5100ml 9.0Crème fraîche, low fat/fat-free, 1 level tbsp 0.5100ml 4.0Dairy-free cream alternative, 1 level tbsp 1.0100ml 7.0Double cream, standard, 1 level tbsp 3.5100ml 22.5Double cream, reduced fat, 1 level tbsp 1.5100ml 10.0Single 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

milk

100ml unless stated

Almond drink, with added calcium, plain, unsweetened 1.0sweetened 1.5Buttermilk 3.0Channel Island/ Jersey full cream milk 4.0Coffee creamer, liquid, 12ml pot 1.0Coffee drinks, chilled, ready-made, 250ml 7.5

Coffee whitener powder, standard, 1 level tsp 1.0light/unsweetened, 2 level tsp 1.0Condensed milk, full cream/sweetened, 1 level tbsp 2.5Dried milk powder, skimmed, 2 level tsp 1.025g 4.5Evaporated milk, full cream/sweetened, 1 level tbsp 1.0light/unsweetened, 2 level tbsp 1.5Flavoured milk, chilled, banana, 250ml 8.0chocolate, 250ml 8.5strawberry, 250ml 8.0Goats milk, whole 3.0semi-skimmed 2.0skimmed 1.5Lactose-free dairy drink, semi-skimmed 2.0Milk, whole 3.5semi-skimmed 2.51% fat 2.0skimmed 1.5skimmed, dash 0.5Milkshake powder, all flavours, 20g dry 4.0250ml made up 9.0Milkshake, ready-made, banana, 250ml 9.5chocolate, 250ml 10.0strawberry, 250ml 9.0reduced sugar, all varieties, 250ml 7.0Rice drink, with added calcium, plain, unsweetened 2.5Soya drink, with added calcium, flavoured, sweetened 3.0plain, sweetened 2.0plain, unsweetened 1.5

fromage frais

Fromage frais, standard, natural, 100g 4.0flavoured, 100g 4.0Fromage frais, low fat, flavoured, 100g 2.5Fromage frais, fat-free, flavoured, 100g 0.5

quark

Quark, flavoured, savoury, 100g 0.5sweet, 100g 1.0

yogurt

Fat-free fruit and flavoured yogurts have Syns. So to protect your weight loss double check here or log

in and search online.

Dairy-free coconut yogurt alternative, plain, 100g 7.0flavoured, 100g 6.5Dairy-free soya yogurt alternative, plain, without calcium/ with added sugar, 100g 0.5fruit, with added sugars, 100g 2.0fruit, with no added sugars, 100g 1.5Goats milk yogurt, natural, 100g 2.5flavoured, 100g 3.5Fat-free yogurt, flavoured, 175g pot 1.0flavoured, no added sugar, 125g 0.5Fat-free yogurt, Greek-style, flavoured, 100g 1.0flavoured, no added sugar, 100g 0.5Fat-free yogurt, Greek, flavoured, 100g 1.0Low fat yogurt, natural, 100g 0.5flavoured, 100g 2.5flavoured, no added sugar, 100g 1.5French set, 125g pot 4.0with granola, 160g pot 5.5Low fat yogurt, Greek-style, natural, 100g 0.5split pot, 150g pot 5.5Low fat yogurt, Greek, natural, 100g 0.5flavoured, 100g 1.5Skyr yogurt, flavoured, 100g 1.0flavoured, no added sugar, 100g 0.5Whole milk/full fat yogurt, natural, 100g 1.5flavoured, 100g 3.5luxury, 100g 5.5split pot, 150g pot 7.0Whole milk/ full fat yogurt, Greek-style, natural, 100g 4.0flavoured, 100g 5.0split pot, 150g pot 7.0Whole milk/ full fat yogurt, Greek, natural, 100g 4.0flavoured, 100g 5.5

yogurt & dairy drinks

Kefir, plain, 200ml 5.5flavoured, 200ml 6.0Yogurt drink, standard, 100g each 3.5low fat or fat-free, 100g each 2.5

dips & dressings

dips

1 level tbsp

Cheese dip, with onion/chive 3.0Dipping sauce, sweet chilli/hoisin 1.5Guacamole, standard 1.5reduced fat 1.0Houmous, flavoured, standard 2.0reduced fat 1.5Houmous, plain, standard 2.5reduced fat 1.5Nacho cheese dip 2.0Onion & garlic dip, standard 2.5reduced fat 1.5Raita dip 1.0Sour cream & chive dip, standard 2.0reduced fat 1.0Tapenade, all varieties 1.5Taramasalata dip 3.5Tomato salsa 0.5Tzatziki dip 1.0Wasabi 2.0

dressings

1 level tbsp unless stated

Apple sauce, luxury or with cider 1.0standard 0.5Balsamic & olive oil dressing 2.5Balsamic dressing, standard 1.0reduced fat/light 0.5Balsamic glaze 1.5Barbecue sauce 1.0Beetroot pickle 1.5Blue cheese dressing, standard 3.5reduced fat/light 0.5Brown sauce 1.0

Burger sauce 2.0Caesar dressing, standard 3.0reduced fat 2.0low fat 0.5Chutney, caramelised onion 1.5mango 1.5tomato & vegetable 1.5Cranberry or redcurrant jelly 2.0Cranberry sauce 1.5French dressing/vinaigrette, standard 2.5reduced fat/light 0.5Garlic & herb dressing, standard 2.0reduced fat/light 0.5Garlic mayonnaise/aioli, luxury 4.5standard 2.5Garlic sauce 2.0Honey & mustard dressing, standard 3.5reduced fat/light 1.0fat-free 0.5

steps to successAlways choose reduced

fat or fat-free salad dressings if you’re buying

a ready-made one.

Horseradish sauce, luxury/creamed 2.5standard 1.5Hot chilli pepper sauce 0.5Ketjap manis 2.0Lime pickle 1.0Mayonnaise, luxury/standard 5.0reduced fat/light 2.0low fat/extra light 1.0egg free 3.5Mint jelly 1.5Mint sauce 0.5Mustard, English, Dijon, Wholegrain, 1 level tsp 0.5American-style, 2 level tsp 0.5Piccalilli 0.5Ranch/thousand island dressing, standard 2.0reduced fat/light 0.5Redcurrant sauce 1.5Relish, onion/sweetcorn/tomato 1.0

cheese cont...25g unless stated

your progressSyns selection

getting started2

Healthy Extras

3 Syns

1 Free Food

71

dressings cont...1 level tbsp unless stated

Salad cream, standard 2.0reduced fat/light 1.0Sandwich pickle 1.0Seafood sauce, standard 3.0reduced fat/light 2.5Sriracha hot chilli sauce 1.0Tahini 5.0Tartare sauce, luxury 3.5standard 2.5Tomato ketchup, standard 1.0reduced sugar & salt 0.5Yuzu juice dressing, 2 level tbsp 0.5

drinks – cold

carbonates

Many hot and cold drinks are Free. See ‘enjoying a

brew!’ on page 27 to save your Syns.

250ml unless stated

Bitter lemon 4.0Cherryade 3.5Cloudy lemonade, made with lemon juice 5.5Cola, 250ml 5.5330ml can 7.0Cream soda 4.0Dandelion & burdock 4.5Energy drink, isotonic eg. Lucozade 5.5with caffeine eg. Red Bull 6.0Ginger ale 3.5Ginger beer 5.5Kombucha, plain/flavoured, 100ml 1.0Lemonade 3.0Mixed fruit drink, eg. Shloer, standard 5.5light 2.5Orangeade 4.5Shandy 4.0Sparkling apple juice drink, eg. Appletiser 4.0Sparkling elderflower drink 4.0Tonic water, standard 3.5light/reduced calorie 2.5

cordials

Barley water, diluted as directed, 250ml 2.5undiluted, 50ml 2.5Blackcurrant cordial, diluted as directed, 250ml 5.0undiluted, 50ml 5.0Elderflower cordial, diluted as directed, 250ml 3.5undiluted, 50ml 3.5Fruit cordial, diluted as directed, 250ml 3.0undiluted, 50ml 3.0High juice, diluted as directed, 250ml 3.5undiluted, 50ml 3.5Lime/ginger/ peppermint cordial, diluted as directed, 250ml 2.5undiluted, 50ml 2.5

fruit & vegetable juice

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 3.0Apple & mango juice 3.5Apple & raspberry juice 3.0Apple juice 3.0Beetroot juice 3.0Carrot & orange juice 3.0Carrot juice 2.0Celery juice 1.0Cherry juice drink 3.0Coconut water, fresh 1.5Cranberry juice drink, standard 3.5reduced sugar/light 1.0Cucumber juice 1.0Grape juice 4.0Grapefruit juice 3.0Kale juice 2.5Mango & orange juice 3.5Mango juice 3.5Mixed green vegetable juice 1.5Orange juice, freshly squeezed/unsweetened 3.0juice of 1 orange 1.0

Orange juice drink, sweetened 3.0reduced sugar/light 1.0Pineapple & coconut juice 3.0Pineapple juice 3.5Pomegranate juice drink 4.0Prune juice 5.5Smoothies, green 3.0red berries 4.0yellow fruit 4.5with coconut 5.0Spinach juice 2.0Tomato juice 1.5Tropical juice drink 3.0

drinks – hot

Many hot and cold drinks are Free. See ‘enjoying a brew!’ on page 27 to

save your Syns.

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 3.5skinny, all varieties, 1 sachet 3.0Instant coffee, 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 level tsp 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 3.0spanish, chilled, 100g 4.5

fats, oils & spreads

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, 1 level tsp 2.01 level tbsp 5.525g 9.0Butter, spreadable, reduced fat, 1 level tsp 1.51 level tbsp 4.025g 6.5Fat spread, standard (60% fat or more), 1 level tsp 1.51 level tbsp 4.025g 7.0Fat spread, light/reduced fat (30-60% fat), 1 level tsp 1.01 level tbsp 2.5light/reduced fat, 10g pat 2.025g 4.5Fat spread, extra light/ low fat (less than 30% fat), 1 level tsp 0.51 level tbsp 1.525g 3.0

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.

Coconut oil, 1 level tsp 2.01 level tbsp 6.525g 11.0Dripping/lard, 1 level tsp 2.01 level tbsp 6.525g 11.0

Duck/goose fat, 1 level tsp 2.01 level tbsp 6.525g 11.0Ghee, clarified butter, 1 level tsp 2.01 level tbsp 6.525g 11.0Oil, all varieties, 1 level tsp 2.01 level tbsp 6.0Suet, beef, 25g 10.5vegetable/light, 25g 8.5

steps to successNon-stick pans save fat

and save Syns – stick to non-stick!

your progressSyns selection

getting started2

Healthy Extras

3 Syns

1 Free Food

73

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 fillets, lightly dusted, baked/grilled, each 7.0Cod fillets, in batter, baked/grilled, each 9.0in breadcrumb, baked/grilled, each 8.5lightly dusted, baked/grilled, each 6.5Cod or haddock, in butter sauce, each 2.5in creamy herb sauce, each 4.0in tomato sauce, each 3.0

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.

Fish cakes, cod/haddock, baked/grilled, each 6.5prawn/Thai, grilled/baked, each 7.0salmon, baked/grilled, each 6.0melting middle, baked/grilled, each 7.5with cheese, baked/grilled, each 8.0Fish fingers, baked/grilled, each 2.0Fish goujons, baked/grilled, each 1.5Haddock fillets, in batter, baked/grilled, each 9.0in breadcrumbs, baked/grilled, each 8.0lightly dusted, baked/grilled, each 5.5

Kippers, with butter, boil in the bag, each 3.0Lemon sole fillets, in breadcrumb, baked/grilled, each 8.5Mackerel, canned in oil, drained 2.0fresh, flavoured/marinated 1.5Mackerel, smoked, plain 2.0flavoured 2.5Mussels, in white wine & garlic sauce 1.5Plaice fillets, in batter/breadcrumbs, baked/grilled, each 10.5lightly dusted, baked/grilled, each 6.5Pollock fillets, in batter or breadcrumb, baked/grilled, each 9.5Prawn cocktail, luxury 13.0standard 10.5reduced fat/light 6.0Prawns, marinated with chilli 1.5in crispy coating 10.0Sardines/pilchards, canned in oil, drained 3.5Scampi, in breadcrumbs, baked/grilled 8.0Tuna, canned in oil, drained 4.0White fish fillets, in batter or breadcrumb, baked/grilled, each 9.5Whitebait, dipped in flour & deep fried, 10 pieces 6.0Yellow fin sole fillets, lightly dusted, baked/grilled, each 5.0

fruit

Most fresh and frozen fruit is Free – see the full list

on page 20.

fruit – canned

per 100g

Apples, sliced 2.0Apricots, breakfast, in juice 4.5halved, in juice 2.5halved, in syrup 3.0Berries/summer fruits, in juice 2.0in syrup 3.0Black cherries, in light syrup 4.0Fruit cocktail/medley, in juice 2.5in syrup 3.0Fruit pie filling 5.0

Grapefruit, in juice 1.5in syrup 3.5Lychees, in syrup 3.0

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.

Mandarins, in juice 2.0in syrup 3.0Mango, in juice 2.5in syrup 3.5Peaches, in juice 2.5in syrup 3.0Pears, in juice 2.0in syrup 3.0Pineapple, in juice 2.5in syrup 3.0Prunes, in juice/syrup 5.0Rhubarb, in syrup 2.0

fruit – dried

per 30g

Apple 4.5Apricots 3.0Banana chips, chewy 4.0crunchy & sweetened 7.5Blueberries 5.0Cherry mix 5.0Cranberries 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

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. Although avocados are rich in

beneficial unsaturated fats, they are much higher in calories than other fruit

and veg so they could pose a risk to your weight

loss if they didn’t have a Syn value.

each

Avocado, fresh or puréed 14.0Dates, fresh 1.5

fruit – puréed & 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 2.5Apricots, 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 1.0Damson plums, puréed/cooked 1.5Elderberries, puréed/cooked 2.0Figs, fresh, puréed/cooked 2.0Gooseberries, puréed/cooked 1.0Grapefruit, puréed/cooked 1.5Grapes, black/red, puréed/cooked 3.5Grapes, green, puréed/cooked 3.0Greengages, puréed/cooked 2.0Grenadilla, puréed/cooked 2.0Guava, puréed/cooked 1.5Kiwi fruit, puréed/cooked 2.5

Kumquats, puréed/cooked 2.0Lemons, puréed/cooked 0.5Limes, puréed/cooked 0.5Loganberries, puréed/cooked 0.5Loquats, puréed/cooked 1.5Lychees, puréed/cooked 3.0Mandarin/satsuma/tangerine, puréed/cooked 2.0Mango, puréed/cooked 3.0Mangosteen, puréed/cooked 3.5Melon, all varieties, puréed/cooked 1.5Mulberries, puréed/cooked 1.5Nectarines, puréed/cooked 2.0Oranges, puréed/cooked 2.0Papaya (paw-paw), puréed/cooked 2.0Passion fruit, puréed/cooked 2.0Peaches, puréed/cooked 1.5Pears, puréed/cooked 2.0Physalis, puréed/cooked 2.5Pineapple, puréed/cooked 2.0Plums, puréed/cooked 1.5Pomegranate, puréed/cooked 2.5Pomelo, puréed/cooked 1.5Prickly pears, puréed/cooked 2.5Prunes, puréed/cooked 4.0Quinces, puréed/cooked 1.5Rambutan, puréed/cooked 3.5Raspberries, puréed/cooked 1.0Redcurrants, puréed/cooked 1.0Rhubarb, puréed/cooked 0.5Sharon fruit (persimmon), puréed/cooked 3.5

Strawberries, puréed/cooked 1.5Tamarillos, puréed/cooked 1.5Ugli fruit, puréed/cooked 2.0Whitecurrants, puréed/cooked 1.0

fruit in jars

Cherries, glacé/cocktail, each 1.025g 3.5Olives, in brine, 8 olives 1.5feta stuffed, 8 olives 3.0pimento stuffed, 8 olives 2.5whole, marinated, 8 olives 2.5

ices

ices – non-branded

each unless stated

Arctic roll/ice cream roll, 25g 2.5Choc ice 9.0Frozen yogurt, standard, all flavours, 25g 1.5fat-free, all flavours, 25g 1.0Frozen yogurt lolly 2.0Ice cream, luxury/dairy, chocolate/caramel, 100ml (approx 70g) 12.0fruit flavours, 100ml (approx 70g) 10.5vanilla, 100ml (approx 70g) 10.0

your progressSyns selection

getting started2

Healthy Extras

3 Syns

1 Free Food

75

Ice cream, standard/soft scoop, 100ml (approx 50g) 5.0reduced fat, 100ml (approx 50g) 4.0value ranges, 100ml (approx 50g) 4.0Ice cream, dairy-free, luxury, 100ml (approx 80g) 9.0standard, 100ml (approx 70g) 4.5Ice cream bar, chocolate coated eg. Mars/Galaxy 8.5Ice cream cone, eg. Cornetto, 90ml each 8.5110ml each 10.5125ml each 12.0Ice cream cone, dairy-free, 110ml each 10.5Ice cream lolly, chocolate coated, eg. Magnum, 55ml each 7.588ml each 11.5110ml each 14.5Ice cream, soft serve, eg. Mr Whippy, per 100g 11.0Ice lolly, fruit & ice cream 4.5fruit flavour 3.0milk ice 2.5Sorbet, all flavours, 25g 1.0Cones, 1 standard 0.51 waffle cone 2.5Wafers, 2 regular 0.51 fan 2.0

ices – branded

each

Calypso Mr Freeze Jubbly lolly 1.0Calypso Mr Freeze Freezepops, all varieties, 20ml each 0.5Mars ice cream bar, multipack size 7.0Nestle Fab ice lolly, standard 4.0mini 2.5Nestle Fruit Pastille ice lolly 3.0Nestle Nobbly Bobbly ice lolly 11.5Nestle Smarties ice cream cone, treat size 6.0Snickers ice cream bar, multipack size 9.0Walls Calippo, standard 5.0mini 4.0Walls Feast, original, multipack size 11.5Walls Mini Milk, all varieties 1.5Walls Solero, exotic 5.0Walls Twister, standard 4.0mini 2.0

jams, marmalades & sweet spreads

Black treacle/molasses, 1 level tbsp 2.0Chocolate & nut spread, 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 1.0I level tbsp 2.5Fruit conserve, all varieties, 1 level tsp 0.51 level tbsp 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.

Golden syrup, 1 level tbsp 2.5Honey, 1 level tsp 1.01 level tbsp 2.5Jam, standard, all varieties, 1 level tsp 0.51 level tbsp 2.0Jam, reduced sugar, all varieties, 1 level tsp 0.51 level tbsp 1.0Maple 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 1.5Pancake syrup, 1 level tsp 1.0Peanut butter, standard, 1 level tsp 1.51 level tbsp 4.5Peanut butter, reduced fat, 1 level tsp 1.51 level tbsp 4.0Peanut butter powder, 1 level tbsp 1.5

Pomegranate molasses, 1 level tbsp 2.5

kitchen basics

Arrowroot, 1 level tsp 1.0Baking powder, 1 level tsp 0.5Bicarbonate of soda, 1 level tsp 0.5Breadcrumbs, ready-made, white, 25g 4.0panko, 25g 4.5Cake decorations, chocolate, 25g 6.5sugar & wafer, 25g 5.0Coconut, desiccated, 25g 7.5Coconut cream, 1 level tbsp 1.5block, 25g 9.0Coconut milk, standard, 1 level tbsp 1.5100ml 8.5Coconut milk, reduced fat, 1 level tbsp 0.5100ml 4.0Cooking chocolate, all varieties, 25g 6.5Cornflour/sauce flour, 1 level tsp 0.51 level tbsp 1.025g 4.5Cornmeal (maize meal/roller meal), 25g 4.5Cream of tartar, 1 level tsp 0.5Dumpling mix, dried, 25g 4.5made up with water, 30g each 3.5Flan base, ready-made, 25g 5.0Flour, chapatti, 25g 4.0gram, 25g 4.0rye, 25g 3.5white, plain, 25g 4.5white, self-raising, 25g 4.0wholemeal, 25g 4.0gluten-free, all varieties, 25g 4.5Freeze dried fruit pieces, raspberry/strawberry, 2 level tbsp 0.5Ginger, in syrup/crystallised, 1 ball/piece 2.525g 4.0Icing, buttercream-style, 25g 5.5fondant, ready to roll, 25g 5.0Liquid glucose, 1 level tbsp 2.525g 4.0Marzipan, 25g 5.5Mincemeat, 25g 3.5Mixed peel, 25g 3.5Pastry, filo, 20g sheet 3.0

Pastry, puff, standard, 25g 5.0reduced fat, 25g 4.5Pastry, shortcrust, standard, 25g 5.5reduced fat, 25g 5.0sweet, 25g 6.0Pastry/tartlet case, ready-made, 25g 6.0Sponge fingers/boudoir biscuits, each 1.0Sugar, all varieties, 1 level tsp 1.01 level tbsp 3.025g 5.0

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!

Taco shells, each 3.5Yeast, dried, 1 level tsp 0.51 sachet 1.0Yeast, fresh, 50g 1.5

meat & poultry

Very lean meat and poultry (that’s with all

visible fat and skin taken off) is Free! Discover

more on page 12.

beef

100g unless stated

Beef in gravy, whole joint 1.0slices 0.5Beef joint, any cut, fat not trimmed, raw 3.5Beef meatballs, each 1.5

Beef mince, raw, 10-12% fat 2.015-18% fat 4.520-25% fat 7.0Beef steak, any cut, fat not trimmed, raw 2.0Corned beef, standard 3.0lean 1.5Minced beef with onions & gravy, canned 3.0Stewed steak in gravy, canned 1.5

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 4.5

offal

100g unless stated

Black pudding, grilled/dry fried 10.0Haggis 7.5Tongue, ox 4.0pork 3.5Turkey giblets, boiled, from 1 turkey 4.5White pudding, grilled/dry fried 12.5

pork

100g unless stated

Bacon chop, fat not trimmed, raw, each 8.5Bacon, back, fat not trimmed, raw, 1 medium rasher 1.51 thick rasher 2.5Bacon, streaky, fat not trimmed, raw, 1 rasher 2.0Chopped ham & pork, standard 8.5reduced fat 5.0Crispy cooked bacon strips, 25g 4.0Gammon, fat not trimmed, raw/cooked 1.5Gammon, glazed, cooked 2.0Haslet 8.0Pancetta, 1 slice 1.0Parma ham, 1 slice 0.5Pork belly, slice/joint 9.5Pork crackling, roasted, 25g 7.0

steps to successSave Syns by using

fat-free natural yogurt for thickening stews and casseroles, and making

salad dressings, etc.

Pork leg joint, fat not trimmed, raw 4.5roasted 3.5Pork loin chops, fat not trimmed, grilled 5.5raw 7.5Pork luncheon meat 5.5Pork mince, raw, typically 10% fat 1.5typically 20% fat 5.5Pork ribs, boneless, in sauce 7.0Pork ribs, with bone, plain 6.5BBQ style 7.5Chinese style 7.0Prosciutto, 1 slice 0.5

poultry

100g unless stated

Breaded chicken, baked/grilled, drumsticks & thighs 7.0fillets/steaks, each 8.5goujons, each 2.5mini fillets, each 4.0nuggets, each 1.5popcorn pieces, each 1.0Breaded turkey, baked/grilled, fillets/steaks, each 9.5nuggets, each 2.0Chicken breast, with skin, grilled/roasted 2.0Chicken drumsticks, with skin, grilled/roasted 3.0Chicken kiev, cheese & ham, each 9.5creamy peppercorn sauce, each 10.5garlic butter, each 11.5reduced fat, each 9.5Chicken skin, roasted, 25g 6.5Chicken thigh, with skin, casseroled 6.0Chicken wing quarter, with skin, roasted 5.0Chicken wings, marinated 5.5Chicken whole, with skin, raw 5.0roasted 4.5

ices – non-branded cont...each unless stated

your progressSyns selection

getting started2

Healthy Extras

3 Syns

1 Free Food

77

Duck, with skin, raw 14.0roasted 13.5Goose, with skin, roasted 7.0Processed chicken roll, 1 slice 1.0Turkey mince, 5-7% fat, per 100g 1.0Turkey skin, roasted, 25g 6.0Turkey whole, with skin, raw 0.5roasted 2.5

burgers & 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 5.5luxury ranges, 6oz burger 6.5made with onion, 1 quarter pounder 7.0made with cheese, 1 quarter pounder 7.5Beef burger, standard ranges, 1 medium 4.0standard ranges, 1 large (6oz) 9.0standard ranges, 1 quarter pounder 7.5value range, each 4.0reduced fat, 1 quarter pounder 1.5Chicken burger, 1 quarter pounder 9.01 standard 4.0Grillsteaks, beef, each 6.0lamb, each 5.0Lamb burger, 1 quarter pounder 4.5Venison burger, each 2.0

sausages

each unless stated

Beef sausages, standard 4.5reduced fat 1.0Chicken sausages 1.5Chorizo, 100g 14.0Frankfurters/Hot Dog, pork, 1 jumbo 6.01 standard 2.5Garlic sausage slices, 100g 6.5

German sausages, eg. bratwursts 8.5Lorne sausage 6.0Pepperoni, 100g 14.5Pork & beef sausages 3.5Pork sausagemeat, 100g 7.5Pork sausages, jumbo 8.0premium 5.5standard 4.5reduced fat 2.0low fat 1.0value ranges 5.0cocktail 1.0chipolatas 2.5wrapped in bacon 2.0Salami, all varieties, 100g 13.0Smoked sausage, ready cooked, 100g 11.0Turkey sausages 1.5Venison sausages 2.0

scotch/savoury eggs

Scotch egg, standard, each 14.0mini, each 2.5

nuts & seeds

25g unless stated

Almonds, sugared/coated 7.5whole/flaked/ground 7.5Almonds & raisins 5.5Brazil nuts, chocolate coated, each 6.5plain 8.5Cashew nuts, roasted/salted 7.5plain 7.5Cashew nuts & raisins 5.0Chestnuts 2.0Coconut, flesh 4.5Hazelnuts 8.0Macadamia nuts 9.5Mixed fruit & nuts 5.5Mixed nuts 7.5Peanuts, coated 7.0dry roasted 7.5plain 7.5Peanuts & raisins 6.0Pecan nuts 9.0Pine nuts 9.0Pistachio nuts, shelled 7.5

Seeds, chia 5.0hemp 6.5linseeds/flaxseed 6.0mixed 7.0mixed, with fruits 5.5poppy 6.5pumpkin 7.5sesame 7.5sunflower 7.5Walnuts 8.5Wasabi nuts 7.0

pancakes & yorkshire puddings

Pancake/batter mix, made up as directed, per 100g 11.5Yorkshire pudding, frozen/chilled, 1 giant 15.01 extra large 8.01 large 5.51 small/mini 2.5Yorkshire pudding, made with beef dripping, 1 standard 6.5

pizzas

per 100g

Pizza base, standard 14.0gluten-free 13.0Pizza base mix, made up as directed 17.0Baguette pizza, any toppings 10.5Calzone pizza, any toppings 13.0Cheese feast/four cheese pizza, thin crust 13.5deep pan/stuffed crust 13.5Cheese/margherita pizza, thin crust 13.0stone-baked crust 13.0deep pan 13.0

Chicken pizza, thin crust 11.5stone-baked crust 11.0deep pan/stuffed crust 12.0Garlic pizza, plain 17.0with cheese 16.5Ham pizza, thin crust 11.5stone-baked crust 11.5deep pan/stuffed crust 12.0Meat feast pizza, thin crust 13.0stone-baked crust 12.5deep pan/stuffed crust 13.0Mozzarella pizza, thin crust 12.5stone-baked crust 12.5deep pan crust 12.0Pepperoni pizza, thin crust 13.5stone-baked crust 13.5deep pan/stuffed crust 14.0Vegetable pizza, thin/deep pan crust 11.5stone-baked crust 10.5

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, luxury, 25g 3.5individual, each 16.5Bread & butter pudding, standard, 25g 3.0individual, each 15.0

Cheesecake, whole, chocolate, 25g 4.5luxury, fruit, 25g 4.0standard, fruit, 25g 3.5lemon, 25g 4.5toffee, 25g 4.0vanilla, 25g 4.5New York style, 25g 4.5Cheesecake, individual slice, chocolate, 100g slice 19.5fruit, 100g slice 16.0lemon, 100g slice 16.0toffee, 100g slice 16.5vanilla, 100g slice 18.5New York style, 100g slice 18.0Cheesecake, individual pot, fruit, 100g pot 14.0reduced fat, all flavours, 90g pot 9.0Chocolate mousse, luxury, 100g pot 15.0standard, 60g pot 5.5reduced fat, 60g pot 3.5value ranges, 60g pot 4.0Chocolate sponge pudding, luxury, 25g 5.0individual, 110g pot 21.5Chocolate sponge pudding, standard, 25g 4.5individual, 110g pot 19.0Chocolate sponge pudding, reduced fat, 25g 2.5individual, 110g pot 10.0Chocolate sundae, individual, 135g pot 18.0Christmas pudding, 25g 3.5Crème brûlée, 25g 3.5individual, 100g pot 14.0

Crème caramel, 25g 1.5individual, 100g pot 6.5Fruit crumble, all varieties, 25g 3.0Fruit fool, individual, 114g pot 10.0Fruit mousse, luxury, 100g pot 12.5standard, 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, 25g 4.5individual, 120g pot 21.0Instant dessert powder, made up as directed, eg. Angel Delight, standard, 59g sachet 21.0no added sugar, 47g sachet 19.0Jam roly poly, 25g 4.5Jam sponge pudding, 25g 4.0individual, 120g pot 19.0Jelly crystals, sugar free, as sold, 11.5g sachet 2.0Jelly cubes, as sold, 25g 3.5135g block 20.0Jelly, ready to eat, standard, 125g pot 4.0no added sugar, 175g pot 0.5

poultry cont...100g unless stated steps to success

Make a list before you go shopping and stick to it. Impulse buys can

wreak havoc. Never shop on an empty

stomach!

your progressSyns selection

getting started2

Healthy Extras

3 Syns

1 Free Food

79

Jelly, ready to eat, with fruit pieces, 175g pot 6.5Key lime pie, 25g 4.5Lemon meringue pie, 25g 3.5Lemon mousse, individual, 60g pot 5.0Lemon posset, individual, 90g pot 14.0Melt in the middle chocolate pudding, individual, 135g each 25.5Meringues, plain, 25g 5.01 nest 2.5Panna cotta, 25g 3.0individual, 120g pot 14.5Pavlova, fruit, 25g 3.5toffee, 25g 4.5Profiteroles, with cream & sauce, each 3.525g 4.5Rice pudding, standard, 100g canned 5.0individual, 120g pot 6.0Rice pudding, reduced fat, 100g canned 4.5individual, 115g pot 5.0Rice pudding, chilled, with clotted cream, 100g 9.0standard, 100g 8.5reduced fat, 100g 4.5Roulade, chocolate/toffee/nut, 25g 4.5fruit, 25g 4.0Spotted dick pudding, 25g 4.0individual, 120g 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 2.0Syrup sponge pudding, 25g 4.0individual, 110g pot 17.5Tarte au chocolat (chocolate tart), 25g 5.5Tarte au citron (lemon tart), 25g 4.0Tarte aux fruits (fruit tart), 25g 3.0individual, 130g each 16.5Tiramisu, 25g 3.5Torte, chocolate, 25g 4.5fruit, 25g 3.0Treacle tart, 25g 4.5Trifle, chocolate, 25g 2.5individual, 90g pot 10.0

Trifle, fruit, 25g 2.0individual, 125g pot 8.5reduced calorie, 100g pot 5.0Trifle, luxury/sherry, 25g 2.5individual, 150g pot 16.0

sweet sauces

Custard, canned/carton, flavoured, 100g 5.5standard, 100g 4.5low fat, 100g 4.5Custard, chilled, luxury, 100g 10.5standard, 100g 6.0low fat, 100g 3.0Custard powder, 25g dry 4.5made with semi-skimmed milk, 100ml 5.0made with whole milk, 100ml 6.0Instant custard powder, standard, 25g dry 6.0100ml made up 3.5Instant 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, all varieties, 1 level tbsp 2.5

ready meals

Ask in group about Slimming World’s delicious Syn-free

premium quality frozen meals, exclusive to Iceland

stores. Perfect for when you’re short on time!

canned ready meals

400g can

Chicken tikka masala 9.5Chilli con carne 9.0Macaroni cheese 8.0Ravioli, all varieties 4.5Spaghetti bolognese 6.0Vegetable curry 11.0

chilled ready meals

400g meal

Beef cannelloni 16.0Beef casserole/ stew with dumplings 14.0Beef in black bean sauce with rice 13.0

steps to successDecide here and now that nothing is going to stop you. Pay for 12 weeks

of slimming in advance. Continuity and persistence will bring results you never

thought possible, and a 12-week Countdown course

is a way of confirming your commitment.

Beef lasagne, luxury 18.0standard 17.5reduced fat 8.5value 9.0Beef stroganoff with rice 15.5Bolognese pasta bake, standard 15.5value 10.5Chicken & bacon pasta bake 19.0Chicken & tomato pasta bake 12.5Chicken & vegetable risotto 13.0Chicken balti with rice 13.5Chicken casserole/ stew with dumplings 15.5Chicken chow mein, standard 10.0reduced fat 7.5Chicken curry with rice 12.0Chicken in black bean sauce with rice 13.5Chicken jalfrezi with rice 10.5Chicken katsu curry with rice 11.5Chicken korma with rice, standard 17.0reduced fat 7.0Chicken korma 17.0Chicken tikka masala with rice, standard 15.5reduced fat 9.0Chicken tikka masala 16.0Chilli & potato wedges 10.0Chilli con carne with rice, standard 11.0reduced fat 6.5

Cottage pie, luxury 14.5standard 11.5reduced fat 7.5value 6.5Fishermans/ocean pie, standard 15.5reduced fat/value 8.0Lamb moussaka, luxury 17.5standard 18.0Lamb rogan josh with rice 11.0Macaroni cheese, luxury 23.0standard 17.0value 12.5Mushroom risotto, standard 8.5reduced fat 7.0Paella with chicken & prawns, standard 11.0reduced fat 9.0Pasta with meatballs & tomato sauce, standard 16.0reduced fat 8.5Prawn curry with rice 12.5Prawn linguine 9.5Sausages & mash, standard 16.5reduced fat 8.0value 8.0Shepherds pie, luxury 12.5standard 9.0reduced fat 9.0Spaghetti bolognese, standard 16.5reduced fat 6.5value 9.0Spaghetti/pasta carbonara, luxury 20.5standard 17.0reduced fat 9.0Spinach & ricotta cannelloni, standard 15.5reduced fat 8.0Sweet & sour chicken with rice 7.5Thai chicken curry with rice, green/red, standard 11.5reduced fat 8.5Vegetable curry 11.0Vegetable lasagne, standard 9.5reduced fat 6.0Vegetable moussaka 13.5

frozen ready meals

400g meal

Beef casserole/ stew with dumplings 11.0Beef curry with rice 9.5Beef lasagne, standard 16.5reduced fat 8.0value 15.0

Chicken balti with rice 10.5Chicken chow mein 7.5Chicken curry with rice 9.5Chicken jalfrezi with rice 8.0Chicken korma with rice 14.5Chicken pasta bake, standard 11.0reduced fat 8.5Chicken tikka masala 13.5Chicken tikka masala with rice, standard 11.5reduced fat 8.0Cottage pie, standard 13.0reduced fat 5.0value 11.5Fishermans/ocean pie, standard 14.0reduced fat 6.0Macaroni cheese 13.5Paella with chicken & prawns 10.5Pasta with meatballs & tomato sauce 8.5Prawn curry with rice 9.0Sausages & mash 13.0Shepherds pie 9.5Spaghetti bolognese, standard 12.0reduced fat/value 8.5Spaghetti/pasta carbonara 21.0Sweet & sour chicken with rice, standard 6.5reduced fat 4.5Vegetable lasagne 13.5

rice, pasta & grains

When cooked without fat, rice, dried pasta 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 4.5

Polenta, ready to use/made up, 100g 4.0instant grains, 25g dry 4.5Quinoa, ground/used as flour, 25g 4.5Semolina, 25g dry 4.5Tapioca, 25g dry 4.5Teff, flaked/ground, used as flour, 25g 4.5

pasta

100g unless stated

Fresh pasta, cooked, plain 1.5cheese filled 4.0crab/prawn filled 4.5meat filled 4.0mushroom/vegetable filled 4.0Instant flavoured noodle block, cooked, standard 3.5value 2.0Instant noodle snacks, made up, 1 sachet 2.01 pot 2.5Instant rice noodle snacks, made up, 1 pot 2.0Instant pasta snacks, made up, 1 sachet 2.51 pot 3.0Noodles, fresh/ straight to wok, cooked, egg 1.0rice 3.5wheat 1.0Pasta & sauce packets, all varieties, 1 packet made up 5.5Pot Noodle snacks, 1 standard pot 9.01 large pot 11.0Spaghetti/pasta shapes, canned in tomato sauce 0.5

rice

100g unless stated

Egg fried rice, chilled 2.5frozen 2.5Microwavable rice pouches, plain 0.5egg fried rice 1.5pilau 1.0other flavours 1.0Pilau rice, chilled 1.0frozen 1.0Rice, ground/used as flour, 25g dry 4.5Savoury rice packets, all varieties, 1 packet made up 2.0

puddings & desserts cont...

your progressSyns selection

getting started2

Healthy Extras

3 Syns

1 Free Food

81

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 21.5BLT 22.5cheese & ham 22.5cheese & onion 26.5cheese/ploughmans 27.0chicken 19.5chicken & bacon 24.5egg & bacon 25.0egg mayonnaise 17.5ham 15.0ham & egg 20.5pastrami 23.0prawn 19.0salmon 17.0smoked salmon & cream cheese 22.5tuna 17.5turkey 21.0

Sandwiches, reduced calorie/fat, cheese 18.5chicken 14.0egg 14.5ham 15.0prawn 13.5tuna 14.5

wraps

per pack

Wraps, standard, chicken 19.0chicken caesar 25.5duck 18.5falafel 21.5southern fried chicken 22.5three bean & cheese 20.5Wraps, reduced calorie/fat, chicken 13.5

sushi

Sushi, pieces, California rolls, each 0.5hosomaki rolls, 2 rolls 0.5nigiri with salmon or prawn, each 0.5Sushi, selections, fish, 150g pack 3.0meat, 150g pack 2.0mixed, 150g pack 2.5vegetable, 150g pack 1.5

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 13.0Chicken & mushroom pie, 100g 12.5Chicken & vegetable pie, 100g 12.5Chicken pasty/slice 20.5Chicken pie, 100g 13.0Cornish pasty, large 28.0standard 21.0mini 10.0Minced beef & onion pie, standard, 100g 14.0value ranges, 100g 13.5Minced beef pasty/slice 22.5Onion bhaji, standard 5.0mini 2.0Pakora, chicken 2.0vegetable 3.0Pork & egg gala pie, 100g 16.5Pork pie, standard, 100g 18.5mini 9.5Quiche, cheese & bacon, 100g 14.0cheese & onion, 100g 14.0lorraine, 100g 13.5vegetable, 100g 11.5crustless, all varieties, 100g 12.0Quiche, reduced fat, all varieties, 100g 8.5Salmon en croute, luxury, 100g 13.0standard, 100g 12.5Samosas, meat 5.5vegetable 5.0Sausage rolls, jumbo/large 22.0standard 10.0snack size 5.0mini/bite size 2.5vegetarian 7.5Spring rolls, standard, chicken 7.0vegetable 6.5Spring rolls, mini, duck 2.5vegetable 2.0Steak & kidney pie, 100g 12.5Steak & kidney pudding, 100g 11.0Steak bake/slice 22.0Steak pie, luxury, 100g 14.0standard, 100g 12.5

sauces, pastes & gravies

You’ll hear loads of Syn-free sauce ideas

in group... and for Free sauces in a flash, look for the Slimming World range

exclusively available in Iceland stores.

homemade sauces

per 100ml

Bread sauce, made with skimmed milk 4.0made with semi-skimmed milk 5.0made with whole milk 5.5Cheese sauce, made with skimmed milk 8.5made with semi-skimmed milk 9.0made with whole milk 10.0White sauce, savoury, made with skimmed milk 5.5made with semi-skimmed milk 6.5made with whole milk 7.5

cook-in sauces & mixes

Beef bolognese sauce, 100g 4.5Black bean sauce, 100g 4.0Bread sauce, packet, 25g dry 4.5made up, 100g 4.5Casserole cooking sauce, jar, 100g 3.5Casserole mix, dry, 40g sachet 6.5Cheese sauce, packet, 25g dry 5.0made up, 100g 6.0Chilli cooking sauce, jar, 100g 3.0Chilli seasoning, dry, 40g sachet 6.0Chinese-style cooking sauce, 100g 4.5Creamy white wine cooking sauce, 100g 5.0Curry cooking sauce, balti, 100g 4.5jalfrezi, 100g 4.0korma, 100g 7.0rogan josh, 100g 4.0thai green/red, 100g 6.0tikka, 100g 5.0reduced fat, 100g 3.0

Curry 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, 25g dry 5.0made up, 100g 4.0Pasta 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, 100g 3.0jar, 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

Chilli paste, 1 level tbsp 1.0Chipotle chilli paste, 1 level tbsp 1.0Garlic paste/purée, 1 level tbsp 1.0Ginger paste/purée, 1 level tbsp 0.5Harissa paste, 1 level tbsp 1.0Indian curry paste, 1 level tbsp 1.5Laksa curry paste, 1 level tbsp 1.0Miso paste, 1 level tsp 0.5Sauce concentrates/jellies, each 1.5Shrimp paste, 1 level tbsp 1.0Sun-dried tomato paste/purée, 1 level tbsp 2.5Tamarind paste, 1 level tbsp 1.0Thai curry paste, 1 level tbsp 1.0Zaatar seasoning blend, 1 level tsp 1.0

gravies

Stock pots, liquid stock, bouillon powder and stock cubes are Free. See page 24 for more

Syn-saving ideas.

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

savoury spreads &

pâtés

25g unless stated

Ardennes pâté, standard 4.0reduced fat 3.0Brussels pâté, standard 4.0reduced fat 2.5Chicken liver pâté 4.0Crab pâté 2.5Duck pâté 4.0Farmhouse pâté 3.5Fish paste 2.0Game pâté 3.0Mackerel pâté 3.5Meat paste/spread 2.5Mushroom pâté 2.5Pork pâté 3.5Potted meat 2.5Salmon pâté 3.0Sandwich filler, cheese, 1 level tbsp 2.5chicken, 1 level tbsp 1.5egg, 1 level tbsp 1.5egg & bacon, 1 level tbsp 1.5seafood, 1 level tbsp 2.0tuna, 1 level tbsp 1.5Sandwich filler, reduced fat, all varieties, 1 level tbsp 1.0Tuna pâté 4.5Vegetarian pâté 3.0

your progressSyns selection

getting started2

Healthy Extras

3 Syns

1 Free Food

83

soups

Ask in group 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 & vegetable 4.5chicken noodle 2.0cream of chicken 7.0cream of mushroom 6.5cream of tomato 5.5lentil 3.5minestrone 2.0oxtail 4.0potato & leek 3.0scotch broth 3.5vegetable 2.5

chilled soup

600g pot

Soup, chilled, beef & vegetable 7.5beetroot 5.5broccoli & stilton 11.5butternut squash 6.0carrot & coriander 5.5chicken & chorizo 8.5chicken & rice 8.0chicken & 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 9.0

Soup, chilled, tomato & basil 5.0vegetable 7.0vegetable & bean 6.0vegetable & lentil 7.0

condensed soup

295g can

Condensed soup, eg. Campbell's, Cream of Celery 14.0Cream of Chicken 14.5Cream of Mushroom 13.5Cream of Tomato 18.0Condensed soup, reduced fat, eg. Campbell's, Cream of Mushroom 7.5

dried soup

Miso soup paste, 1 level tsp 0.5Instant soup, 1 sachet, dry/made up 5.0Instant soup with croutons, 1 sachet, dry/made up 5.5Instant soup, reduced calorie, 1 sachet, dry/made up 3.0

stuffings & stuffing mixes

Stuffing balls, ready made, chilled, each 3.0frozen, each 2.5Stuffing mix, packet, 25g dry 4.525g made up 1.5

sweets & chocolates

chocolates – non-branded

each unless stated

Advent Calendar Chocolate 1.5After dinner mints 3.0Caramel & nougat filled chocolate bar, eg. Mars, 25g 6.0

Caramel, nougat & nut filled chocolate bar, eg. Snickers, 25g 6.0Chocolate, no added sugar/diabetic, 25g 6.0Chocolate bar with caramel & biscuit/crispy rice, eg. Toffee Crisp, 25g 6.5Chocolate bar with caramel/fudge/toffee, eg. Curly Wurly, 25g 6.0Chocolate bar with creamy filling, eg. Milky Way, 25g 5.5Chocolate bar with mint cream filling, eg. Aero, 25g 6.5Chocolate bars with wafers, eg. Kit Kat, 25g 6.5Chocolate coated coffee beans, 2 beans 0.5Chocolate coated honeycomb, eg. Crunchie, 25g 6.5Chocolate coated nuts, 25g 7.0Chocolate coated raisins, 25g 5.5Chocolate mint creams 2.5Chocolate mint sticks/batons 1.0Chocolate truffles 4.0Chocolates, with liqueur filling 3.0Chocolates with praline centres 3.0Crispy coated chocolate pieces, eg. Smarties, 25g 6.5Dark chocolate, plain, 25g 7.0with fruit & nuts, 25g 6.5Milk chocolate, plain, 25g 7.0with fruit & nuts, 25g 7.0with peanut butter, 25g 6.5Walnut whip, each 8.5White chocolate, 25g 7.0

chocolates – branded

each unless stated

Aero Mint, 36g bar 9.5Bounty, single bar 7.0Cadbury Buttons, milk chocolate, 14.4g bag 4.030g bag 8.0Cadbury Giant Buttons, 40g bag 10.5Cadbury Chomp, 12g bar 3.0Cadbury Crème Egg 9.0Cadbury Crunchie, 40g bar 9.5Cadbury Curly Wurly, 26g bar 6.0Cadbury Dairy Milk, 18g little bar 5.045g bar 12.0Cadbury Dairy Milk Caramel, 45g bar 11.0Cadbury Dairy Milk Fruit & Nut, 49g bar 12.5

Cadbury Dairy Milk Wholenut, 45g bar 12.5Cadbury Double Decker, 54.5g bar 12.5Cadbury Flake, 32g bar 8.5Cadbury Freddo 5.0Cadbury Fudge, 25.5g bar 5.5Cadbury Mini Eggs 1.0Cadbury Twirl, 43g bar 11.5Cadbury Wispa, 36g bar 10.0Daim Bar, 28g bar 7.5Ferrero Rocher 4.0Galaxy Caramel, 48g bar 11.5Galaxy Minstrels, 42g bag 10.5Guylian Belgian Chocolates, seashells 3.0Kinder Bueno, 43g twin bar 12.5Kinder Surprise Egg 5.5Kit Kat, 2 fingers 5.0Kit Kat Chunky, 40g bar 10.5Lindt, Lindor Balls, milk chocolate 4.0M&M's, chocolate, 45g bag 11.0peanut, 45g bag 11.5Maltesers, 19.5g funsize bag 5.037g standard bag 9.5Mars Bar, 18g funsize bar 4.051g standard bar 11.5Milky Way, 15.5g funsize bar 3.543g twin bar 10.0Milkybar, 12g bar 3.5Nestle Whip, Delicate vanilla 7.0Reese's Peanut Butter Cups, snack size 4.0Rolos, 2 sweets 2.552g tube 12.5Smarties, 38g tube 9.0Snickers, 18g funsize bar 4.548g standard bar 12.5

Terry's Chocolate Orange, 1 segment 2.0Toffee Crisp, 38g bar 9.5Twix, 20g funsize bar 5.050g twin bar 12.5Yorkie, original, 46g bar 12.5

sweets – non-branded

each unless stated

American hard gums 1.0Aniseed/liquorice balls 1.5Boiled sweets, all varieties, 25g 1.5Bon bons 1.5Candy floss, 18g stick 3.550g tub 10.0Chew sweets, eg. Starburst 1.0Chewing gum, 1 stick 0.5sugar free, 5 pellets 0.5Chewy hard mints, eg. Humbugs 2.0Chewy soft mints 1.0Chocolate eclairs 1.5Coconut sweets, ice/mushrooms/teacakes, 25g 5.0Cola bottles 0.5Dolly mixtures, 25g 4.5Flying saucers 0.5Foam sweets, 25g 4.5Fruit gums 1.0Fruit pastilles/jellies 1.0Fruit 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 4.5

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!

your progressSyns selection

getting started2

Healthy Extras

3 Syns

1 Free Food

85

Liquorice, all varieties, 25g 4.0Liquorice allsorts 1.0Marshmallows 1.0Nougat, 25g 5.5Peppermint creams 2.0Peppermints, standard 1.0sugar free 0.5Popping candy, 25g 5.5Seaside rock, 100g stick 19.5Sugar free sweets, boiled 1.0chewy 1.0Throat lozenges, standard 1.5sugar free 0.5Toffee apple 11.5Toffees 2.5Turkish delight, plain 3.0Wine gums 1.0

steps to successImagination is powerful.

Imagine yourself succeeding, not failing. Every day as you awake and before you sleep, imagine yourself succeeding.

Use your imagination!

sweets – branded

each unless stated

Dip Dab, 23g pack 4.5Polo Mints, standard, tube 7.0sugar free, tube 4.0Rowntree Fruit Pastiles, 52g tube 9.0Rowntree Jelly Tots, 28g bag 5.0Sherbet Fountain 4.5Skittles, 18g bag 3.555g bag 11.0Swizzels Matlow Double Lollies, 11g each 2.0Swizzels Matlow Rainbow Drops, 32g bag 6.0Tic Tacs, Fresh Mint, 18g pack 3.5Trebor Softmints, peppermint, tube 8.5Werthers Original Butter Candies, standard 1.0sugar free 0.5

Werthers Original Creamy Toffees, sugar free 1.0

vegetables, potatoes &

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 22.

beans & pulses

per 100g

Baked beans, flavoured eg. curry, cheese 0.5Baked beans, canned in tomato sauce, with pork sausages 2.0with vegetarian sausages 1.5Lentil dahl, chilled 2.0Mixed bean chilli, canned 1.0

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 3.0curly fries 7.0southern fried/coated 6.0straight cut 4.0thick cut 3.0thin cut/fries 5.5triple cooked 4.5reduced fat/calorie 2.0Colcannon mash, ready-made 2.0Gnocchi (potato dumplings), boiled 3.5Hash browns, baked/grilled, each 2.0Mashed potato, homemade, with milk & butter 1.5

Mashed potato, instant, made up, flavoured 4.0plain 3.5Mashed 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, ready to cook, chilled 2.0frozen 3.0Roast potatoes, homemade, roasted in fat/oil 4.0Saag aloo, canned/chilled 2.5Sweet 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 4.5chilled, standard 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/grilled, in batter, each 1.5in breadcrumb, 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 3.5Sun-dried tomatoes, in oil, drained 8.0Tomatoes, fresh, cooked with fat/oil 3.0

vegetarian foods

Some Quorn, TVP and tofu is Free – when cooked

without fat. See page 23.

vegetarian & meat-free foods

each unless stated

Bean burgers, baked/grilled, 1 quarterpounder 4.0Breaded fish-style pieces, baked/grilled, 100g 10.0Breaded meat-free fillets, baked/grilled, 100g 3.0Breaded meat-free nuggets, baked/grilled, 100g 3.5Falafel, mix, 100g dry 13.5ready to eat 1.5Meat-free burgers, baked/grilled, 1 standard 1.01 quarterpounder 2.0Sausages, baked/grilled, cheese or vegetable 2.0meat-free 1.5Quorn 1.0tofu 3.5Tofu, flavoured, 100g 2.5Vegetable burgers, baked/grilled, 1 standard 6.51 quarterpounder 8.5Vegetable fingers, baked/grilled 2.5

sweets – non-branded cont...each unless stated

Avocado, dried apricots, fresh orange

juice, fish fingers… what are yo_ur

personal savvy Syns?

On page 46 we mentioned that, 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.

making the switch… to sav _vy Syns

your progressSyns selection

getting started2

Healthy Extras

3 Syns

1 Free Food

87

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!

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 18.0Hot dog in a bun with fried onions & ketchup, each 24.0

doner kebabs

Lamb doner kebab meat with salad, each 12.5Lamb doner kebab with pitta bread, salad & sauces, each 33.5

Burger King

Angus burger, classic, each 29.0Bacon butty, with tomato ketchup, each 11.0Cheeseburger, each 15.0Chicken nuggets, each 1.56 pieces 9.09 pieces 13.5Double cheeseburger, each 21.5Fries, small 7.5medium 9.0large 13.0Garden salad, without dressing FREEHamburger, each 13.0King Fish, each 22.0Onion rings, each 2.5Veggie bean burger, each 27.5Whopper, standard, each 30.5junior, each 16.5

Kentucky Fried Chicken

BBQ beans FREEBoneless mini fillets, each 3.0Coleslaw, regular 5.5Fries, regular 10.5large 13.0

Gravy, regular 6.0Original recipe chicken fillet burger, each 22.0Original recipe chicken pieces, 1 drumstick/thigh 6.0Original recipe chicken salad, without dressing, each 6.0Popcorn chicken, small 4.0medium 8.5large 15.0Rice box, original chicken, each 10.5veggie, each 4.0Zinger tower burger, each 31.0

steps to successKeep counting. Choosing to ignore something you have eaten as ‘not worth

counting’ can destroy your success.

McDonalds

Bacon & egg McMuffin, each 17.5Bacon roll, with brown sauce/ketchup, each 16.0Baked apple pie, each 12.5BBQ dip, per portion 2.5Big Mac, each 25.5Cheeseburger, each 15.0Chicken McNuggets, each 1.5box of 4 5.5box of 6 8.5Filet-o-Fish, each 16.5French Fries, small 8.5medium 12.0large 17.0Garden side salad, without dressing FREEHamburger, each 12.5Hash browns, each 4.5Ice cream cone, each 7.5McChicken Sandwich, each 19.5McFlurry, Crunchie, each 14.0Dairy Milk, each 14.5Thick milkshake, banana, medium 19.5chocolate/strawberry/vanilla, medium 19.0Quarter pounder with cheese, each 26.0

Nandos

Beanie burger with medium sauce, as served 27.5Chicken butterfly with skin, plain, as served 3.0Corn on the cob, without butter FREEGrilled chicken pitta with medium sauce, as served 20.0Grilled halloumi cheese, as served 9.0Mushroom & halloumi pitta with medium sauce, as served 33.0Peri-Peri 1/2 flame-grilled chicken, as served 11.0Spicy rice, regular 2.0large 4.5

Odeon Cinemas

Pork hot dog with roll, large 32.0Salt popcorn, small 18.0Sweet popcorn, small 16.0Tortilla chips, medium, plain 27.0with jalapenos & salsa 32.0with cheese sauce, jalapenos & salsa 45.0

chinese & thai

Barbecue spare ribs, 160g serving 9.5Beef chow mein, 550g serving 23.0Beef in black bean sauce, 550g serving 8.0Beef with mushrooms, 550g serving 8.5Beef with peppers/onions/water chestnuts, 550g serving 17.5Chicken & cashew nuts, 550g serving 14.0Chicken & mushroom, 550g serving 9.5Chicken chop suey with noodles, 550g serving 9.5Chicken chow mein, 550g serving 23.0Chicken in black bean sauce, 550g serving 7.5Chicken in oyster sauce, 550g serving 6.5Ginger & garlic prawns with noodles, 550g serving 24.0Noodles, fried, 350g serving 17.5

Plan ahead. Ask for a menu beforehand for a chance to pick out the Food Optimising options that will help you keep on track and still have a great time.

Fill up on Free Food all day and leave your Healthy Extras, Syns – and more Free Food – to enjoy at the restaurant.

If the menu isn’t specific about a dish, ask how it’s cooked and what comes with it. Don’t be afraid to ask for substitutions, eg new potatoes instead of chips, extra veg, sauce on the side.

to_p eating out tips fast food. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p89

chinese & thai ........................................p89

coffee bars/sandwich shops. . . . . . . . . . .p90

fish & chip shops. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p92

greek ..........................................................p92

indian. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p92

italian .........................................................p92

mexican ....................................................p92

pizza. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .p93

your progressSyns selection

getting started2

Healthy Extras

3 Syns

1 Free Food

89

cakes & pastries

Almond croissant, each 21.0Biscotti, each 9.5Butter croissant, each 14.5Carrot cake, slice 25.0Chocolate brownie, each 18.5Flapjack, each 19.5Muffin, chocolate, each 24.0reduced fat, each 16.0Pain au chocolate, each 17.0Pain au raisin, each 16.5

sandwiches & paninis

Bagel, smoked salmon, each 26.0Sandwiches, cheese, twin pack 26.0chicken, twin pack 21.0egg mayo, twin pack 20.0ham, twin pack 20.0prawn mayo, twin pack 25.0smoked salmon, 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 17.0Doughnut, caramel custard, each 15.0glazed ring, each 9.5jam, each 12.0Porridge, simply creamy oats, per serving 13.5Salads, chargrill chicken, per pack 4.5feta, roast vegetable, grain & beetroot dip, per pack 7.0honey roast ham, egg & potato, with dressing, per pack 4.0Sausage roll, each 16.5Soup, cream of tomato, per serving 10.5Steak bake, each 20.0Tropical fruit fingers, 160g pot FREE

Subway

Low Fat Sub on 9-grain wheat bread, 6 inch, chicken breast with salad, each 15.0chicken teriyaki with salad, each 16.0chicken tikka with salad, each 15.5ham with salad, each 14.5turkey breast & ham with salad, each 14.5turkey breast with salad, each 13.5veggie delite, each 11.0Salad without dressing, cheese or olives, beef/chicken breast/ham/turkey breast & ham/turkey breast/veggie delite FREE

steps to successOrder a salad without

dressing to keep it Free, saving up

to 4½ Syns.

Cheese, slices, per serving 2.0grated Monteray, per serving 5.5Salad dressings, BBQ, per serving 2.0chipotle southwest, per serving 4.5light mayonnaise, per serving 2.5ranch, per serving 2.0sweet onion, per serving 1.5

Noodles, plain, boiled FREEPeking duck with pancakes, 100g serving 14.0Prawn sesame toasts, each 4.0Prawns in batter with sweet chilli sauce, 550g serving 35.0Rice, fried, 350g serving 5.0Rice, plain, boiled FREE

steps to successSave Syns… switch from

fried rice (5 Syns per 350g serving) to Free

boiled rice.

Soup, chicken & sweetcorn, per serving 7.5crab & sweetcorn, per serving 6.5hot & sour, per serving 5.0won ton, per serving 13.0Special fried rice with chicken, pork & prawns, 350g serving 11.0Spring roll, with meat, each 6.5

Stir-fried mixed vegetables, 550g serving 10.0Sweet & sour chicken in batter, 550g serving 30.5Sweet & sour chicken, 550g serving 27.0Sweet & sour pork, 550g serving 28.5Sweet & sour prawns, 550g serving 28.5Sweet & sour sauce, 1 level tbsp 1.0Szechuan prawns & vegetables, 550g serving 10.5Thai green chicken curry, 550g serving 18.0Thai green vegetable curry, 550g serving 21.5

coffee bars/ sandwich

shops

drinks

Blended iced coffee, eg. Frappuccino, regular 7.5medium 10.5large 13.0Blended iced coffee, reduced calorie, eg. Frappuccino Light, regular 4.5medium 6.5large 8.0Blended iced cream, eg. Frappuccino Crème, regular 13.5medium 18.0large 20.5Cappuccino, made with skimmed milk, regular 3.0medium 4.0large 5.0Cappuccino, made with semi-skimmed milk, regular 4.0medium 5.0large 6.0Cappuccino, made with whole milk, regular 5.0medium 6.5large 7.5Hot chocolate, made with skimmed milk, regular 10.5medium 13.0large 15.5Hot chocolate, made with whole milk, regular 14.0medium 17.5large 21.0Latte, made with skimmed milk, regular 3.5medium 4.5large 5.5Latte, made with whole milk, regular 7.0medium 9.0large 10.5Mocha, made with skimmed milk, regular 9.0medium 11.5large 13.5Mocha, made with whole milk, regular 10.5medium 13.0large 15.5

steps to successThe road to success with

your body starts in your head. Instead of dwelling on what you can’t have, concentrate

instead of what you can have. With Food Optimising

there’s so much!

chinese & thai cont...

steps to successVisit LifelineOnline each week (every day if you can) for top eating out and takeaway tips, along with slimming

strategies, successes and recipes to help you achieve your dream

target weight.

your progressSyns selection

getting started2

Healthy Extras

3 Syns

1 Free Food

91

fish & chip shops

Chips, 220g serving 14.0Curry Sauce, per serving 6.0Fish, battered, medium 14.5battered, large 18.0batter removed FREEFish cake, each 7.0Gravy, per serving 7.5Meat pie, eg. Pukka Pie, each 20.0Mushy peas FREESaveloy, each 7.0Scampi in breadcrumbs, 170g serving 16.0

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!

greek

Baklava, per serving 18.0Halva, per serving 13.0Greek salad with feta cheese & olives, per serving 9.0Houmous with pitta bread, per serving 23.0Lamb kebabs, 100g each 3.0Meatballs, 550g serving 28.0Moussaka, beef/lamb, 550g serving 16.0vegetable, 550g serving 20.0Soup, bean, per serving 12.5lentil, per serving 10.0Stuffed vine leaves, 250g serving 21.0Taramasalata with pitta bread, per serving 22.5Tzatziki with pitta bread, per serving 15.0

indian

Beef madras, 550g serving 15.0Bombay potatoes, 350g serving 7.0Chapati, each 9.0Chicken bhuna, 550g serving 18.0Chicken biryani, 550g serving 18.5Chicken dhansak, 550g serving 10.5Chicken jalfrezi, 550g serving 13.0Chicken kashmiri, 550g serving 15.5Chicken korma, 550g serving 25.5Chicken makhani, 550g serving 24.0Chicken pasanda, 550g serving 29.5Chicken saag, 550g serving 17.0Chicken tandoori, 350g serving 9.5Chicken tikka balti, 550g serving 17.0Chicken tikka masala, 550g serving 22.5Chicken vindaloo, 550g serving 12.0Chickpea dhal, 350g serving 5.0Cucumber raita, 1 level tbsp 1.0Gobi aloo saag, 350g serving 12.0Lamb bhuna, 550g serving 19.0Lamb biryani, 550g serving 25.0Lamb pasanda, 550g serving 33.5Lamb rogan josh, 550g serving 10.0Lime pickle, 1 level tbsp 1.5Mango chutney, 1 level tbsp 2.0Mixed lentil dhal, 350g serving 5.5Naan bread, peshwari, each 19.5plain, each 18.0Onion bhaji, each 8.5Onion sambal, 1 level tbsp 0.5Paratha, each 12.0Poppadoms, each 4.0Prawn bhuna, 550g serving 14.5Prawn biryani, 550g serving 19.5Puri, each 13.0Rice, pilau, 350g serving 4.5Rice, plain, boiled FREE

steps to successSave Syns… switch from

pilau rice (4½ Syns per 350g serving) to

Free boiled rice.

Samosas, meat, 1 small 5.51 regular 9.51 large 16.5Samosas, vegetable, 2 small 7.5Vegetable 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 19.5spinach & ricotta, 550g serving 19.0Lasagne, beef, 550g serving 25.5vegetable, 550g serving 13.5Macaroni cheese, 550g serving 21.5Soup, minestrone, per serving 6.5Spaghetti bolognese, 550g serving 14.5Spaghetti marinara, 550g serving 18.0Tagliatelle carbonara, 550g serving 19.5

mexican

Beef burritos, 400g serving 37.0Chicken chimichangas, 370g serving 37.5Chicken quesidillas, 210g serving 33.0Chilli con carne, 550g serving 15.0Drinks, margarita, each 6.5tequila sunrise, each 9.0Enchiladas, beef, per serving 17.0cheese & bean, per serving 20.5chicken, per serving 22.0vegetable, per serving 14.0Fajitas, beef/steak, per serving 26.0chicken, per serving 25.0vegetable, per serving 36.0Fries, 150g serving 14.0Guacamole for side dish, per serving 10.0Loaded skins with sour cream dip, 150g serving 10.0Nachos & sauce, per serving 25.0Rice, plain, boiled FREESalsa for side dish, per serving 3.0

Sour cream for side dish, per serving 10.0Tortilla chips, with guacamole, per serving 25.0with salsa, per serving 18.0Vegetable chilli, 550g serving 5.0

pizza

Domino's

BBQ dip, standard pot 2.5Chicken wings, each 1.0Coleslaw, per pot 12.0Garlic & herb dip, standard pot 8.5Garlic pizza bread, as served 31.0Potato wedges, as served 7.0Classic crust pizza, medium, American Hot, per slice 9.5Cheese & Tomato, per slice 8.0Chicken Feast, per slice 8.5Farmhouse, per slice 8.0Hawaiian, per slice 8.5Pepperoni Passion, per slice 11.0Thin & crispy pizza, medium, American Hot, per slice 7.5Cheese & Tomato, per slice 6.5Chicken Feast, per slice 7.0Farmhouse, per slice 6.5Hawaiian, per slice 6.5Pepperoni Passion, per slice 9.0

Pizza Express

Bruschetta originale, as served 20.5Caesar salad, including dressing, starter serving 8.0Calamari, as served 25.5Dough balls with garlic butter, as served 18.0Garlic bread with mozzarella, as served 16.5Mixed leaf salad, including dressing, as served 7.0Olives marinate, as served 6.0Roasted tomatoes, as served 2.0Classic pizza, American, each 42.0Fiorentina, each 44.5La Reine, each 38.5Margherita, each 36.5Sloppy Giuseppe, each 42.0Leggera pizza, American Hot, each 22.0Padana, each 23.0Polla ad Astra, each 24.5Leggera superfood salad, including dressing, as served 13.0including chicken & dressing, as served 13.0Romano pizza, Diavolo, each 47.0Padana, each 43.5Polla ad Astra, each 46.5Coppa gelato, strawberry, as served 11.0Raspberry sorbet, as served 5.0Tiramisu, as served 28.0Vanilla cheesecake, as served 22.0

Pizza Hut

Breadsticks, each 2.0Bucket of fries, oven baked, as served 8.0Crispy onion rings, oven baked, as served 10.0Garlic bread, per slice 6.5Garlic bread with cheese, per slice 8.5Heinz garlic dip, per pot 4.5Heinz tomato ketchup dip, per pot 1.5Flatbread pizza, sliced into 6, Chicken Delight, per slice 3.5Tuna & Sweetcorn, per slice 4.0Virtuous Veg, per slice 3.0Regular pan pizza, sliced into 6, Hawaiian, per slice 8.5Margherita, per slice 8.5Meat Feast, per slice 9.5Pepperoni Feast, per slice 9.0Veggie, per slice 8.0Regular thin crust pizza, sliced into 6, Hawaiian, per slice 7.5Margherita, per slice 7.5Meat Feast, per slice 8.5Pepperoni Feast, per slice 8.0Veggie, per slice 7.0

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, here are the tools you can use...

The Slimming World website Log on at slimmingworld.co.uk

The Slimming World app Download it free from the app store

Syns hotline: 09068 518 518* (UK only. Mon-Fri 9am to 7pm)If possible please have the product packaging with you when calling. *Calls cost 65p per minute, plus your telephone company’s network access charge.

your progressSyns selection

getting started2

Healthy Extras

3 Syns

1 Free Food

93