Useful low syn meals
Found this Facebook post and thought I'd reprint it here as it looks useful!
Cant cook, wont cook, really can't be bothered to cook!
Here are some great meal ideas that take very very little cooking.
All these are based on EXTRA EASY
Remember to add 1/3 SUPERFREE FOOD, wherever possible, to get your WEIGHT FALLING OFF IN CHUNKS
(refer to your Food Optimising book if you are not sure see pages 11 & 12)
FREE - Mugshot pasta 1% with Tesco wafer thin roast chicken (Free) and salad leaves
1½ SYN - Tesco BBQ Red Thai Chicken Kebabs, frozen served with Jacket potato and salad leaves
FREE - Morrison's Chinese Style pork slices, boil in the bag dried rice, + selection of stir fry veg in soy sauce
FREE - Sainsbury's Liver & Bacon in Rich onion gravy (chilled) served with Smash (made with water) selection of fresh/frozen veg (cabbage!)
1 SYN - Tesco's Lamb shank in minted Gravy (chilled), Uncle Ben's Express Long Grain Rice (1 Syn), Tesco's ready to cook cabbage & leeks
2 SYNS - Linda McCartney Red onion & Rosemary Sausages, 200g McCain Rustic Oven chips (2 syns), baked beans
2½ SYNS Bachelor's Macaroni Cheese (made with water) (1½ Syns), 2 Quorn burgers (1 syn), tinned spaghetti
FREE - Ainsley Harriots Lentil Dhal served with bag of baby spinach leaves
1 SYN - Quick cook steak with McCain's Frozen Jacket potato (1syn) and bag of salad
FREE - Tin of Asda Chickpea Dahl, packet of Batchelor's Low Fat Supernoodles (any flavour) add 1/3 superfree veg
FREE - Batchelor's Tomato & Herb Pasta n Sauce plus Baked Potato + add 1/3rd Superfree Veg
FREE - Quorn Peppered Steaks (twin pack chilled-can be microwaved in 2 mins) with a bag of salad or veg
FREE - Quorn Swedish Style Meatballs Frozen cooked in microwave in Tin of Chopped Tomatoes - add dash of worchester sauce. Serve with Batchelor's Low Fat Supernoodles and side salad.
2 SYNS - Asda tinned Chick Pea Dahl (Free) with Veetee Dine in Rice, Basmati - all microwaved
FREE - Tesco Winter Veg, peel & chop all ingredients, add potatoes, put in a saucepan with 2 pints of veg stock, and leave to simmer for an hour to hour and half, thats it, I then leave to cool and freeze into portions.
FREE - Fat free super noodles, sweet thai chilli flavour, Chilli Chicken or Chicken & herb
FREE - Mug shots, chicken flavour
FREE - Curry in a hurry - the asda chick pea dhal, tin baked beans, tin mushy peas. Mix together, warm through & add curry powder
3 SYNS - Heinz Cheese & tomato ravioli plus veg or salad
2½ SYNS - Heinz tinned Spaghetti bolognaise - (400g) serve with salad for 1/3 superfree
1½ SYNS - Tesco egg fried rice in microwave blister pack cooked in 2 mins
FREE - Jacket potato with chickpea Dahl
1 SYN - Chickpea Dahl with sainsburys egg freid rice Microwaved
FREE - Easy bean moroccan tagine Waitrose chilled section served with free veg
FREE - Low fat super noodles plus chick peas and frozen peas
FREE - M&S canned chunky steak, Smash and Veg
FREE -Quick and easy soup. Open a bag of frozen casserole veg, chuck into a pan with a stock cube and fill halfway up with boiling water from the kettle. It should be cooked in about 15 minutes.
FREE - Leave a bag of frozen raspberries out to defrost for half an hour. Empty into a bowl and pour over a cranberry and raspberry mullerlight, its like eating frozen dessert. And the raspberries are superspeed :)
FREE -Buy a bag of stir fry veg, bag of beansprouts, bag of amoy straight to wok noodles, ready cooked & diced chicken pieces. Chuck it all into your large wok with a good splash of soy sauce and a good shake of Chinese 5 spice - delicious free speedy stirfry.
FREE - Bachelor's Cheese & Broccoli Pasta n Sauce quick meal add water and cook in micro 5 minutes add cottage cheese instead of milk, add chopped tomatoes lettuce cucumber and onion for quick pasta salad.
FREE - Bachelor's Savoury rice and salad
FREE - Spanish omelette, tinned new potatoes, peppers, ham, cooked tomatoes, onions in frylight and whisk in 3 eggs.
FREE - Batchlors super low fat noodles and Stir fry veg, fried in soy sauce - cooked in 5 minutes.
FREE - Mugshots sweet and sour, chopped up Tesco everyday value chunky chicken and stir veg pack. Quick sweet n sour
½ SYN - Thai mugshot and stir fry veg.
FREE - Tinned salmon, pickled onion, pickled red cabbage and packet prawns
FREE - Strawberries topped with quark, sweetener and vanilla essence.
FREE - Asda Chick Pea Dahl. While that's heating in the microwave, cook some Sharwoods dried noodles for 3mns. Meal in less than 5 mins.
FREE - Tomato Soup - tin of baked beans, 2 tins toms, tin carrots, 1/2 pint water, s&p, pickled onion... empty everything into a pan, heat, blend - tastiest, fastest soup ever and lovely
FREE - Tesco gammon shanks in a muscavado sauce, with a tin of carrots, tin of baby potatoes, and a tin of mushrooms. 8 - 11 mins in the micro for the shanks, put all veg in a pot and boil for 5 mins.
1 SYN - Iceland Chicken tikka and korma bites, mccain ready baked potato (1 syn) and pre packed salad
FREE - Scrambled eggs are easy peasy add frozen veg ie peppers, mushrooms, onions. 3min to cook serve with bag of mixed salad with tomatoes, beetroot, all on the plate in less than 10min.
FREE - Indoor BBQ. Sauce with half can diet pepsi and 3 tbsns of passata and some lazee garlic boiled down till. Painted onto a turkey fillet, pork chop (no Fat) and steak. All grilled while a jacket pot was crisping up the the oven - served with crispy lettuce SW coleslaw (1 syn using 1tbspn of Extra Light Mayo) and cucumber
½-1SYN - Passata, add water or stock and a couple of spoons of shop bought hot Salsa to make an instant easy and tasty superfree soup. 2 level tablespoons of the Tesco hot one is 1 syn and the mild one comes in at 1/2 a syn
HE B Beans on Toast (2 slices of 400g wholemeal loaf as Healthy Extra B Choice)
HE B Boiled egg & Soldiers (2 slices of 400g wholemeal loaf as Healthy Extra B Choice)
½ SYN - Sugar free jelly made with 400g boiling water.. let cool but not set, add two tubs of free muller light (complimentary flavours), a tub of quark and put in fridge for 2 hrs
FREE - Chopped banana with banana muller (instead of banana and custard)
FREE - Tesco Simply Cook Beef Joint with Gravy, 600g pack, chilled, 100g
FREE - Tesco Simply Cook Butter Basted Turkey Breast Joint, 640g pack, chilled
FREE - Tesco Simply Cook Gammon Joint with Honey Glaze, 640g pack, chilled, 100g
FREE - Tesco Simply Cook Lamb Shank in Mint Gravy, chilled, 420g pack
FREE - Tesco Simply Heat Chicken Breasts in a Red Wine & Mushroom Sauce, twin pack, chilled, 160g each
FREE - Tesco Simply Heat Gammon Shanks with Sweet Muscovado Sauce, twin pack, frozen, 250g each
FREE - Birds Eye Bake to Perfection Wild Pink Salmon in a Lemon & Herb Sauce, twin pack, frozen, 140g
FREE - Super Easy speedy veg curry. In the pan went 2 tins chopped toms 1 tin baked beans 1 tin ASDA chickpea dahl 1 onion large handful each of frozen peas, sweetcorn and peppers curry powder salt pepper and sweetener to taste - Thats it! Warmed through and yummy!
FREE - Sweet and sour chicken - brown the chicken while in another pot put can of diet fanta, garlic clove, table spoon of red wine vinegar and 4 table spoons of soya sauce ( I also added chilli flakes) pour over chicken once heated through and add your superfree veg. Serve with rice and 1/3 superfree
FREE - Indian style mince; Fry light, Onion, Extra lean mince or quorn mince, Ground turmeric, Curry powder, 2 x tins chopped tomatoes, Tomato purée, Frozen peas, mushrooms peppers, Tin of baby potatoes. Brown mince and onion. Add in tomatoes. Stir in turmeric, Tom purée and curry powder. Simmer and add veg.
FREE - Egg SW chips and beans
FREE - Batchelors mild curry rice in a pan with boiling water approx 15 mins - whilst its cooking, put either large field mushroom or pepper in oven (or both if you like!). When rice is cooked, stuff your mushroom or pepper and serve with mixed salad leaves. You can use 30g cheddar on top for an A choice if you fancy.
OTHER GREAT RESOURCES
See the Slimming World FOOD DIRECTORY (available in group)
for lots more low syn ready meals and snacks or
or your Smart phone app Taste of Slimming World
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