Slimming World: Going it Alone Guide & Free Printable

Slimming World: Going it Alone Guide & Free Printable

Slimming World

In my last post I wrote about my weight journey and announced that I was planning to start Slimming World. You can read that post here if you haven’t already. I have decided after careful deliberation that I won’t be attending the weekly Slimming World groups. I have been to a few and feel like they just aren’t for me and I don’t think I will get enough out of the session to be worth the £4.95 weekly fee. For some people they wouldn’t have had the success they did without their weekly group meetings so for some people they are crucial. If you aren’t sure whether or not group is worth it for you I would consider going and seeing what you think.

Do you want to loose a stone or more before Christmas?? Head over here to join my Eight Week Weight Loss Challenge!!

If you are interested in Slimming Aids to help weight loss I recently reviewed a great product you can read about here!

Basic Concept

If, like me you plan on starting your Slimming World journey alone, or you just want to try the plan to see if it’s right for you before committing, this guide should give you enough information to get on your way on the Extra Easy Plan.

I have created a simple pie chart showing the extra easy plan in a visual breakdown. The plan is made up of five sections:

  • Free Food
  • Speed Food
  • Healthy Extra A
  • Healthy Extra B
  • Syns

Slimming World Extra Easy Pie Chart Visual Breakdown

Free Food

Foods that fall under the free food category require no weighing or measuring and are yours to enjoy. They should make up the main portion of your meal and consist of:

  • Fruit
  • Vegetables
  • Fish
  • Meat & Poultry
  • Eggs
  • Dairy Products
  • Meat Replacement Products
  • Beans & Lentils
  • Rice
  • Pasta

(Not everything that falls under these categories is on plan so make sure you check to ensure you are following correctly and don’t hinder your success.)


Pretty much all fresh and frozen fruit is free. Cooked, canned and dried fruit are categorised under Healthy Extras and puree fruit, any fruit juices or smoothies are classed as Syns.

Examples of Free Fruit:

  • Apples (S)
  • Bananas
  • Blackberries  (S)
  • Blueberries
  • Clementines  (S)
  • Grapes
  • Grapefruit  (S)
  • Kiwi Fruit
  • Melon  (S)
  • Nectarines  (S)
  • Oranges  (S)
  • Pears  (S)
  • Pineapple
  • Plums  (S)
  • Raspberries  (S)
  • Satsuma  (S)
  • Strawberries  (S)
  • Tangerines  (S)


Most vegetables are also free this includes fresh and frozen.


  • Baby Sweetcorn  (S)
  • Bean Sprouts  (S)Going Slimming ~world aslone
  • Beetroot  (S)
  • Broccoli  (S)
  • Cabbage  (S)
  • Carrots  (S)
  • Cauliflower  (S)
  • Celery  (S)
  • Chillies  (S)
  • Cucumber  (S)
  • Green Beans  (S)
  • Garlic  (S)
  • Leeks  (S)
  • Lettuce  (S)
  • Onions  (S)
  • Peppers (S)
  • Potatoes
  • Spinach  (S)
  • Spring Greens  (S)
  • Sweetcorn  
  • Tomatoes  (S)

(Peas are categorised under Beans & Lentils)

Fruits and vegetables with a  (S) next to them are also considered speed foods. Try to make up at least a third of your meal as speed foods.


Fish is a free food and can be cooked anyway you like as long as you don’t cook it with fat. If fat is used then make sure you count the fat as a Syn.

Fish can be white fish, shellfish or oily fish.

Slimming World recommend you try to eat at least two portions of fish a week and one portion of oily fish a week.

Meat & Poultry

To make sure the meat and poultry you are eating is free choose the leanest cut available. Mince should be less that 5% fat for it to be considered a free food. Make sure you remove all visible fat and any skin from poultry. Fat can be added but it must be counted as a Syn. Burgers, sausages and some pre-made meatballs are usually synned and not on the free list.


  • 5% of less fat mince beef
  • Bacon Medallions
  • Chicken
  • Ham

If you don’t eat meat or you incorporate meat replacement into your diet some examples of free products are:

  • Quorn Mince
  • Quorn Meat pieces
  • Tofu


Eggs are free on extra easy and can be cooked how you like. If you add fat remember it needs to be classed as a syn.


Rice is a free food as long as it is cooked without fat.


Dried pasta is free. Fresh pasta contains a syn value.

Other Grains

Other examples of free grains include:Slimming world

  • Quinoa
  • Dried noodles
  • Couscous
  • Buckwheat

Beans, Peas & Lentils are also all free.

Dairy Products


  • Fat Free Natural Fromage Frais
  • Fat Free Natural Yogurt
  • Low Fat Cottage Cheese
  • Quark

(Certain flavoured varieties of the above can have a syn value so please check)

Other Free Essentials:

  • All Herbs, Spices, Vinegar,Salt & Pepper
  • Mustard Powder (Jarred mustard has a syn value)
  • Stock pots/cubes
  • MarmiteTea
  • Soy & Oyster Sauce
  • Sweetener (granulated sweetener can be considered a syn value so please check.)
  • Fat free dressing
  • Tomato Puree (containing no oil)
  • Low Calorie Cooking Spray
  • Mint Sauce (no added sugar)
  • Tea without milk
  • Flavoured Tea
  • Coffee
  • Water
  • Diet Fizzy Drinks
  • Slimline Mixers

Healthy Extras

Each day you can choose one healthy extra A and one healthy extra B.

Healthy Extra A

This includes high calcium dairy foods.


  • 175ml Whole Milk
  • 250ml Semi-Skimmed Milk
  • 300ml 1% Fat Milk
  • 350ml Skimmed Milk
  • 30g Cheddar
  • 40g Reduced Fat Cheddar
  • 2 Dairylea Light Triangles

Healthy Extra BMy Weight Journey: Starting Slimming World 1

This includes high fibre, whole grain cereals.


  • 35g Porridge Oats
  • 40g All Bran
  • 60g Wholemeal Bread
  • 2 Medium Slices Wholemeal Bread
  • 1 Kingsmill Sandwich Thin
  • 2 Weetabix
  • 2 Alpen light Cereal Bars

(Some dried and canned food as well as nuts and seeds are also included please check for details.)


Syns are foods that are most likely to jeopardise your weight loss. Scoring foods like this and giving them a Syn value means we can still enjoy them in the right way. Some people eat their syn allowance each day and that is what Slimming World recommend. Other people though, have had success and weight loss by combining remaining syns and using them on say a weekend for a treat. It’s up to you how you use this allowance. Find what works best for you. It’s recommended you choose between 5 & 15 syns a day. There are lots of resources online to find out what constitutes a syn and it’s value but a few examples are:

  • 1 Level tsp Butter – 2 Syns
  • 30g Bag Doritos – 7.5 Syns
  • 1 Level tbsp Mayonnaise – 5.0 Syns
  • Glass of Wine – 6 Syns
  • Pizza Base – 13.5 Syns
  • MilkyWay – 5.5 Syns
  • 25g White Chocolate – 7.0 Syns

Round Up

Each day you can have:Slimming World Extra Easy Pie Chart Visual Breakdown

  • As much FREE food as you want. No measuring, weighing or calorie counting.
  • A third of each meal should be made up of SPEED food.
  •  1 HEALTHY EXTRA A food.
  •  1 HEALTHY EXTRA B food.
  • Choose between 5-15 SYNS.

My Tips

Before you start:

  • Familiarise yourself with the basic concept of the plan
  • Make sure you have all the information easily available! (You will be referring to it A LOT at first)
  • Make sure your cupboards and fridge is stocked with all the right foods and you have used up any of the wrong foods

During the plan:

  • Weigh out your Healthy Extra A & B each morning
  • Plan out meals for the week
  • Keep a diary of what you eat each day (download the free printable below)
  • Weigh yourself once a week ONLY or else the results will not be accurate and you will drive yourself crazy!

To help keep on track I have created a free printable diary for you to log everything you are eating you can download this here: FREE PRINTABLE. Print out a new one for each day of the week and keep track of your progress.

More Information

For more information on Slimming World and to find a local group visit their website here.

More From Me

If you want to know more about me head over to this page. For more posts like this you can stay up to date by following me on Bloglovin and don’t forget to check out my YouTube channel where I post beauty, life, shopping and make-up related videos. You can find all of my social media links in the side bar! Thanks so much for reading!


**Please note this post is in no way sponsored or endorsed by Slimming World or any other company. All opinions are my own. I am not a medical professional or dietitian this post relates solely to my own experience only. Whenever you make a change to your diet it is advised to seek advice from your GP. This information is not intended to replace the advice or information provided by a medical professional. If in doubt speak to a healthcare provider or dietitian. Information provided is correct to the best of my knowledge at the time of publication.  From time to time Slimming World change aspects of the extra easy plan which means this information may have changed, to stay up to date please refer to their website for the latest up to date information.

Slimming World: Going it Alone Guide & Free Printable



  1. 21st January 2017 / 4:44 pm

    This is totally something new for me. Will have to study more about this and how it works. Great information.

  2. 22nd January 2017 / 12:18 am

    Thank you for the tips ans the informations really great one and awesome post

    • sophiegw
      23rd January 2017 / 5:55 pm

      Thank you 🙂 x

  3. 22nd January 2017 / 6:22 am

    This was the most helpful food post I have ever read!

    • sophiegw
      23rd January 2017 / 5:54 pm

      Aw I’m glad you think so thank you!! xx

    • sophiegw
      23rd January 2017 / 5:53 pm

      Right? Which is exactly what I need! x

  4. 3rd July 2017 / 5:08 pm

    I’ve just found your blog and am so relieved to know that whilst I love the Slimming World plan, the meetings are not for me.
    I’d been searching for a way of eating that wasn’t hideously restrictive, was sustainable in the long term, was something I was comfortable doing with a small girl in the house that didn’t give her unhealthy ideas about eating (can we say meal replacement shakes!), and actually worked.
    This does, but the meetings just felt like a waste of a lot of time I can’t afford to waste.
    So, I’ve some reading to catch up with on your blog, and thanks so much for this post.

    • sophiegw
      4th July 2017 / 10:21 am

      I’ve been such a bad blogger updating my SW posts too but it’s going really well! I can’t afford to go somewhere to be weighed especially as I can do it at home myself!!

  5. 21st September 2017 / 6:14 pm

    Thank you SO SO much. I don’t think the groups are for me either, I’m really not into that kind of setting, but I also can’t justify the expense for joining right now, our budget is pretty tight.
    I live in the USA and Slimming World is not that big at all here yet, but most bloggers and vloggers I follow are in the UK so I have heard so much about Slimming World and really want to try. I tried researching but couldn’t figure out what I needed from each category and what I could eat, tips etc.

    You are a life saver, I believe I can make this work without needing the whole Slimming World website. Thank you so much 🙂

  6. Gwen
    20th October 2017 / 11:19 pm

    Thank you for the information. I appreciate that you took the time to do this and your thoughtfulness to share. ????

    • sophiegw
      11th November 2017 / 1:15 pm

      You’re welcome Gwen I hope it helps you lovely xx

  7. Elaine McWhirter
    28th October 2017 / 11:21 pm

    Thanks for doing this, I’m struggling to get motivated but been keeping a food diary. This makes sense to me now and a lot of my dairy is replaced with lactose free and soya.

  8. Debbie Hendy
    20th November 2017 / 9:25 am

    Sophie, thank you so much for your blog, it is being a great help to me. Like the others I don’t like the meetings but I needed a reminder of the ‘rules’.
    I eat healthily anyway, but i like being reminded of the calorie traps.
    In my mind losing weight has always been restriction, but with this way of eating I’m eating more than ever & losing weight!!!
    Thank you so much

    • sophiegw
      30th November 2017 / 10:09 am

      I feel exactly the same! Fantastic news that its working for you keep it up!!

    21st November 2017 / 2:30 pm

    Hi Soph wow this is a fabulous very informative website – I am so so impressed. I thought of rejoining Slimming World as I have put a few pounds on but your blog, which i stumbled across by chance, is amazing and I had to thank you for your time and effort and kindness in sharing.
    all the best
    Viki Gilbert- Manchester England xxxx

    • sophiegw
      30th November 2017 / 10:08 am

      You are so welcome I really hope it helps weight loss is hard work good luck in your journey!!

  10. Nicola, Edinburgh
    3rd January 2018 / 8:43 am

    Hi Sophie, I’ve just found your blog and it is really informative. I have actually just signed up to start Slimming World so I will go for the first few weeks to get me started as I need the motivation to change my habits and feel that the classes will help initially. I’ll see how I feel after a few weeks, but thank you for all of the helpful tips.

    • sophiegw
      19th January 2018 / 9:25 am

      Going to class can be really motivational so go for it and see how you go! x

  11. Ancilla
    10th January 2018 / 1:49 pm

    HI. I am vegetarian and am intolerant to gluten and dairy products. Will i still be able to follow the slimming world diet?

    • sophiegw
      19th January 2018 / 9:24 am

      Yes absolutely you would just omit any meat or animal products and substitute those as you would usually. The principles remain the same a third of your plate should be made up of speed food which is vegetables and fruit which are of course vegan friendly. For your Hex A which is usually milk just use your vegan choice such as almond etc xx

  12. Amy
    28th January 2018 / 9:52 am

    Fab info for a newbie, thank you! 🙂 x

  13. Helen
    31st January 2018 / 6:50 pm

    A very good Blog Sophie, I have just joined slimming world and although the group is informative I find I am learning more online. Your food dairy is very handy too.

  14. Gellie
    10th February 2018 / 10:29 am

    Excellent, your hard work is very much appreciated, thank you, Gellie

  15. Kelly
    4th March 2018 / 11:34 am

    Thank you so much.. just what I needed I used slimming world years ago and was very successful going it alone but it was red and green days… it’s changed so much and does seem to be easier now.

    • sophiegw
      8th March 2018 / 4:23 pm

      It’s funny how things change but being honest I think once your head is around this it’s much easier!

  16. 5th March 2018 / 10:26 am

    A very succinct and useful resource, well done 😉

    • sophiegw
      8th March 2018 / 4:22 pm

      Thank you!

  17. Wendy Willis
    15th March 2018 / 4:17 pm

    Thank you for sharing. X

  18. Mrs Zoe Thomson
    20th March 2018 / 12:03 pm

    Thank you for doing this. Do you have a printable version please? x

  19. 24th March 2018 / 10:40 am

    Great post for those that don’t want to go to group! Thankyou x

  20. lisa
    13th April 2018 / 9:58 am

    New to this never tried slimming world So glad i have just stumbled across this on my day 1, i will be printing this off i’m not 1 for group meetings i will defo follow this thank you at least 100lb to go A great start . thank you x

  21. Valerie
    22nd April 2018 / 7:52 am

    I have followed this way of life since I was 21 without knowing it was called slimming world diet and I believe strongly that works.

  22. Sharon
    1st May 2018 / 9:05 am

    Brilliant, can’t fit going to classes in my schedule. This is brilliant, will be giving it a try and following you.

    Thank you so much

  23. Anne Crowe
    1st May 2018 / 2:50 pm

    This is brilliant, thank you for the motivation. It is concise and simple, so often food blogs are over complicated. I will let you know how I get on! Thanks, Anne.

  24. Jules
    12th May 2018 / 8:28 am

    Hi Sophie
    I have just stumbled upon your site, omg just what I’m looking for, thank you so much, I’ve been successful on slimming world in the past, but struggled going to group as I found it boring and so time consuming, I am gluten intolerant so find food difficult when trying to lose weight without direction, a big thank you for making it so clear and giving me the choice to go it alone after a time of trying so many fads that don’t work…

  25. Esther Barrett
    12th May 2018 / 9:10 am

    So if I want skimmed milk in my tea, and dairylea triangle, does the cheese count as a sun rather than health extra? Really helpful clear guidance x

    • sophiegw
      30th May 2018 / 8:42 pm

      Yeah you would need to syn either the cheese or the milk but one of them would count as your healthy extra x

  26. Peter
    20th May 2018 / 10:49 am

    I did SW for about 7 weeks, but I didn’t stop for the group meetings so I just ended up paying to get weighed essentially, so I had the same idea, why don’t I just follow the diet myself at home. So now I eat a high carb low fat vegan diet, which aside from the occasional glass of red wine is basically made up of free and speed foods on the SW diet, and to-date I have now lost 10% of my original starting weight without feeling like I am even trying and never feel deprived

    • sophiegw
      30th May 2018 / 8:41 pm

      Isn’t it amazing I was such a skeptic but I love it now!

  27. Cheryl
    25th May 2018 / 3:42 pm

    Hi Sophie. Is there any way of finding a list of ALL foods? I’m a bit of a cheese fiend and would be interested to know what other cheeses can be eaten?

  28. kendon andrew richards
    15th June 2018 / 8:58 pm

    Hi Sophie this is brilliant and just what I was looking for … I have been attending my local Slimming world group for around three months and have lost one and a half stone in that time so I am fully motivated , I find the group a waste of money to be honest as I only go to get weighed then leave which is a waste of £4.95 weekly and to be honest it takes nearly an hour to get weighed so this is really the way to go for me. well done on producing an excellent site

  29. kendon andrew richards
    15th June 2018 / 9:10 pm

    Hi Sophie this is a great blog , just what I was looking for, I have been attending slimming world for three months and have lost one and a half stone so I am fully motivated , however I don’t feel that the group setting is offering me anything as I am simply paying £4.95 weekly just to get weighed , the group meetings are fairly disorganised often taking three quarters of an hour just to get weighed so I am going to go it alone and the information you have provided is great and will help me hugely .. all the best Kenny

  30. Lynn Foster
    7th September 2018 / 8:47 am

    Hello, how do I find your food diary, lynn

  31. Shaz
    9th September 2018 / 9:04 am

    Thank you, you have shown how simple it is to put the plan into action and everything I need to know is right here. Cheer!

  32. Jade
    9th September 2018 / 5:58 pm

    Hi, Im so thankful to have found this blog post! However im struggling to find a total list of syns. do you know where i could find this without joining slimming world?

  33. Belinda Welburn
    19th September 2018 / 7:38 am

    Brilliant site thankyou!

  34. Fran
    4th October 2018 / 6:39 pm

    Late to the party (so to speak!) but intend to start my own SW solo attempt on Monday, in preparation for my son’s wedding in six weeks!

  35. Maria
    2nd December 2018 / 11:05 pm

    I feel the same!! I have been and remained many times but I just can’t connect in group like everyone else.
    The plan is brilliant but I just need more support which isn’t given to me in the group, but you have inspired me to try again and tomorrow is a new beginning for me xx

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