Sainsbury's has a lot to offer those on slimming world, with plenty of fresh and ready to cook meals that are free or low syn on the slimming world plan. If you know of any other low syn or free items in Sainsbury's, add a comment below.

Updated 2018

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Free Foods

Meat, fish and poultry:

  • Sainsburys Cured Chicken Breast, canned
  • Sainsburys Basics Tikka Chicken Slices, chilled 230g pack
  • Sainsburys Tikka Style Chicken Kebabs, chilled 4 pack (66g each)
  • Sainsburys Chilli Beef Chunks, chilled (100g pack)
  • Sainsburys British/Irish 5% Fat Beef Steak Mince
  • Sainsburys Basics Fish Pie Mix, Diced Salmon, Smoked Haddock & Pollack, chilled 320g
  • Sainsburys Honey Roast Salmon Flakes, chilled
  • Sainsburys Taste the Difference Tuna Steaks, chilled
  • Sainsburys Taste the Difference Albacore Tuna Steaks in Spring Water, canned
  • Sainsburys British 5% Fat Pork Mince, chilled
  • Sainsburys Chicken Stock, chilled (450g pot)
  • Sainsburys Signature Beef Stock (500g pouch)

Rice and Vegetables:

  • Sainsburys Beetroot Rice, chilled (per 100g)
  • Sainsburys Broccoli Rice, chilled (per 100g)
  • Sainsburys Rice Noodle Nests, dried
  • Sainsburys Cauliflower Rice, chilled
  • Sainsburys Savoury Rice Golden Vegetable, dried (120g pack)
  • Sainsburys Savoury Rice Indian Style Curry, dried (120g pack)
  • Sainsburys Savoury Rice Chinese Style, dried (120g pack)
  • Sainsburys Microwaveable Steam Bags White Rice, Broccoli, Sweetcorn & Peas, frozen


Low Syn

Meat, Fish and Poultry:

  • Sainsbury's Slow Cooked Lamb Shanks in Mint / Gravy or Red Wine & Rosemary Gravy, frozen - 3 syns per shank
  • Sainsburys Slow Cooked British Lamb Shanks with Mixed Beans, Thyme & Redcurrant Jelly, chilled (394g each) - 1.5 syns
  • Sainsburys Be Good to Yourself Chargrill Quarter Pounder Beef Burgers, frozen 4 pack - 1 syn each
  • Sainsburys My Goodness Classic Roast Chicken Dinner, chilled (380g pack) - 5 syns
  • Sainsburys My Goodness Chinese Chicken Chow Mein, chilled (350g pack) - 2.5 syns
  • Sainsbury's Stewed Steak in Gravy (400g can) - 1 syn 
  • Sainsburys Beef Casserole (400g can) - 3 syns
  • Sainsburys Be Good to Yourself Tuna Mayo & Sweetcorn (80g can) - 1 syn per can
  • Sainsburys Just Cook Beef Steaks with Smoked Garlic & Parsley Butter, - 1 syn each
  • Sainsburys Hot Smoked Salmon Salad with a Lemon & Dill Dressing (200g pack) - 1.5 syns
  • Sainsburys Smoked Scottish Salmon Canapes with Cream Cheese & Lemon, chilled - 0.5 syns each
  • Sainsburys Tuna Flakes in Teriyaki Dressing (80g can) - 0.5 syn


  • Sainsburys My Goodness Silky Butternut Squash Risotto - 2.5 syns per pack
  • Sainsburys My Goodness Quinoa & Cashew Salad, chilled (180g pack) - 4 syns
  • Sainsburys My Goodness Mushroom Risotto, chilled (350g pack) - 5 syns
  • Sainsburys My Goodness Tasty Mediterranean Vegetable Risotto, chilled (380g pack) - 4 syns`
  • Sainsburys My Goodness Indian Dahl Pot, chilled (350g pack) - 4 syns

Sweet Treats and Snacks

  • Sainsburys Microwaveable Steam Bags Egg Fried Rice, frozen - 2.5 syns each
  • Sainsburys Be Good to Yourself Blue Cheese Dressing (1 level tbsp)
  • Sainsburys French Goats Cheese, Tangy & Creamy (25g)

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Healthy Extra A Options

  • Sainsburys Be Good to Yourself Mozzarella Cheese (70g)
  • Sainsburys Taste the Difference Jersey Full Cream Milk (150ml)
  • Sainsburys Soya Milk, Calcium Enriched, Unsweetened, UHT (375ml)
  • Sainsburys Almond Drink, Unsweetened, UHT (750ml)
  • Sainsburys Cheese Singles 10/20 pack (2 x 20g)


Healthy Extra B Options

  • Sainsburys Sultana Bran, 35g
  • Sainsburys Scottish Porridge Oats with Oatbran & Wheatbran, 40g
  • Sainsburys Multigrain Porridge Oats (35g)
  • Sainsburys Original Porridge 10 pack (1 x 27g sachet)
  • Sainsburys Puffed Wheat Cereal (40g)
  • Sainsburys Wholegrain Malties Cereal (40g)
  • Sainsburys High Fibre bran cereal, 50g
  • Sainsburys Wholegrain Fruit & Fibre Cereal (40g)
  • Sainsbury's wholewheat biscuits, 2
  • Sainsburys Chicken Balti Meal Soup, chilled (200g serving)
  • Sainsburys Taste the Difference Green Vegetable Primavera Soup, chilled (300g serving)