In My Kitchen


Below is a list of the basic foods I always make sure I have in my pantry cupboard, freezer and fridge, there are obviously things I sometimes buy outside of that list and you will see such items in the Weekly Groceries links below.


  • Apples (my fav’s are Jazz, Fuji, Pink Lady’s and Lady Alice varieties)
  • Bananas
  • Grapes
  • Watermelon
  • Oranges
  • Strawberries
  • Onions (red and white)
  • Garlic
  • Ginger
  • Tomatoes (Roma and Cherry varieties)
  • Courgettes/Zucchini
  • Mushrooms
  • Peppers (Red, Green and Yellow)
  • Salad Leaves (usually romaine or baby spinach)
  • Fresh Herbs (basil and cilantro/coriander are my main ones, occasionally Italian parsley)
  • Potatoes (sweet and white)
  • Butternut Squash
  • Spaghetti Squash
  • Parsnips
  • Rutabaga (swede)
  • Cucumber
  • broccoli slaw mix (great in stir fries)


  • Sprouted Grain Bread (HEb)


  • Eggs
  • Butter (syns)
  • Greek plain yoghurt
  • Mozzarella (HEa)
  • Cheddar (HEa)
  • Parmesan cheese (HEa)
  • Milk (HEa)


I always make sure I have a good stock of meat/fish products. I often buy big packs and then portion up and freeze, that way I can take out what I need without any waste.

The below are meat/fish items which I usually always have a supply of in my fridge or freezer:

  • Prawns/shrimps
  • Salmon fillets
  • Extra lean ground beef/turkey/lamb
  • Stewing beef
  • Pork Loins
  • Chicken (breast, thighs and drumsticks), plus whole chickens come in handy too
  • Lamb loins
  • Tilapia
  • Sea bass fillets
  • Pork Shoulder roasts
  • low syn sausages
  • bacon

Other frozen products

It is handy to have a supply of the frozen vegetable bags, so that you can always get that superfree food on your plate, at times when you need to put together something quickly.

I always have a supply of the below superfree items in my freezer:

  • Broccoli Florets
  • Cauliflower Florets
  • Carrots
  • Green Beans
  • Spinach
  • Frozen Berries

Sometimes if I have onions and peppers that are close to spoiling, I chop them up into slices and freeze in freezers bags. You can do this for a whole heap of vegetables and is a great idea for homemade oven chips too.

and then also the following:

  • Sweetcorn
  • Garden Peas

Store Cupboard Ingredients

  • Wholegrain rice
  • Brown rice pasta
  • broth/stock cartons
  • Couscous
  • Bulgur Wheat
  • Quinoa
  • millet
  • Lentils (brown, green and red)
  • Weetabix (Heb)
  • Plain Oatmeal (Heb)
  • Coconut oil (syns)
  • Ghee (syns)
  • Olive oil (syns)
  • baked beans
  • chick peas
  • butterbeans
  • coconut aminos (soy free soy sauce)
  • fish sauce
  • sesame oil (syns)
  • coconut milk, canned (syns)
  • Thai pastes (syns)
  • mirin (syns)
  • tabasco
  • rice vinegar
  • Organic Turbinado Sugar (syns)
  • Balsamic vinegar
  • Worcestershire sauce
  • Passata
  • Chopped Tomatoes
  • Tomato Paste
  • Marmite
  • Honey (syns)
  • Maple syrup (syns)
  • tea and coffee
  • Arrowroot powder (syns)
  • Tapioca flour (syns)
  • baking powder (syns)
  • baking soda (syns)
  • almond flour (syns)
  • coconut flour (syns)
  • tuna
  • sardines
  • canned salmon
  • a good selection of herbs/spices (it would take me too long to list my entire collection.
  • selection of raw nuts and dried fruit (HEb choices)
  • unsweetened apple sauce
  • good quality dark chocolate (syns)
  • almond butter (syns)
  • peanut butter (syns)


For snack type items, I try to have a selection of things around the 100 calorie (5 syns) mark, which means I can easily treat myself within my daily syn allowance.

Below is a list of useful kitchen items I have:

  • good quality pans (I love cast iron, but also have a couple of ceramic pans)
  • vegetable spiraller (I love my paderno, but a julienne peeler will work fine)
  • deep lidded casserole pot (I love my cast iron dutch oven)
  • baking trays
  • wok
  • small egg pan
  • grill pan
  • potato slicer
  • weighing scales (for weighing healthy extras etc)
  • measuring cups and spoons
  • measuring jug
  • garlic press, grater, peeler etc
  • various wooden spoons, spatulas, utensils
  • good selection of chopping boards
  • good selection of knives
  • knife sharpener
  • mini food processor
  • hand blender or a full blender if you have room (good for soups etc)
  • misto sprayer
  • good selection of oven dishes
  • colanders
  • mixing bowls
  • slow cooker
  • george foreman grill (great for grilling meats/vegetables on)
  • mortar and pestle (I love mind for mixing and grinding up spices for my recipes)
  • actifry (not essential, but I love mine)
  • lidded containers for leftovers
  • parchment paper
  • aluminium foil



  • dawn warner

    i love your website but i noticed some of the recipes state 2 HEA on the EE plan but you only get one don’t you

  • admin

    If you look at the recipes, the HE’s stated are for the entire recipe, not per person. HTH

  • Hi….just wanted to say how pleased I am to have found you and your site. I’ve just started SW EE for the very first time and am into week 2.

    Like you I followed WW 10 years ago and did lose 45 pounds but was hungry all the time and quickly put all of the weight back on and a bit more too!!!

    Now i’m determined to change forever. I love to cook from scratch and have found your recipes absolutely brilliant. Thank you very much x

  • admin

    good luck with your weight loss and thank you for your lovely comment.

  • Denise Gregg

    Wonderful website thnaks for all the ideas x

  • kathy


    your website is a great idea. i lost nearly 3 stone doing green days. tried extra easy but didnt work for me.
    have you any more receipes for green days please?

  • admin


    I dont really do green days, but I am sure you could easily substitute some of the ingredients for a green friendly dish using quorn, lentils etc.

  • What a fantastic site. I have been on SW for 4 weeks now and am a bit up and down with loses, although I have managed to shift 7lbs. It seems that some people are losing it a lot faster than me so I hope by using some of your recipes and ideas I can speed things up a bit.

    Thank you so much for sharing your recipes and insights!

  • Linda

    Hi BMIC,
    just found your site, the recipes look amazing and I can’t wait to try them.
    i only joined SW on Monday and have got such a long journey in front of me, (9st to loose) My consultant recommended EE

    Ideally for a boost, I am looking for some delicious SYN FREE Meals, have you thought of adding a subsection to your ”Recipies by food’ & Recipies by meal to include Recipies by syns,
    It would be great to have them listed as say : ( FREE)’ then (0-1) (1-5) (5-10) etc

    I will be popping in daily as I have your whole archive to read yet. I think you are truely amazing to help us in this way.
    Thanks for all your great recipies and suggestions
    Lin x

  • admin

    Yep, I am sure I can add that to my blog at some point.

    Most of the recipes on here you will find are syn free or low syn anyway.

    Thanks for stopping by to comment 🙂

  • Catherine Rice

    Excellent website.. ive done sw for years, originally got to target back in 2001! Then children and married life meant i am 2st over target..

    I have dabbled with WW in past but by lunch time and had eaten 2/3rds of point allowance i thought why i am doing it!!

    Do you think that you would ever make this into a supportive site, like having forums ( bit like ww) just its good to share food ideas, support etc? if not, dont worry, i will still be on here, will take me ages to try all recipes 🙂 xx

  • Marian

    Hi Britmum, just wondering how you are doing ? Haven’t seen updates for a while and wondered if everything was ok and you were still on the plan. Take care 🙂 x

  • Brenda

    Like Marian said I also was wondering how you are doing and hope everything is ok x

    My family like the recipes I do lol

  • hi britmum, i am on WW, just found your details there, very interested…i have never done SW, so i have no idea how your “syns” work, are they like the “points” of WW? would love to follow your plan, can you explain it to me? i’m 63, retired now & need some help! thanks alot for your time…it’s much appreciated!, regards maureenx

  • admin

    Hi Slimming World is a fab diet. You basically it unlimited from a list of healthy free foods, syns are additional to this and are to use on treats and the likes.

    If you check out you will be able to find a meeting in your area, where you will get great support from other members and support from a consultant or if you prefer you can just follow the plan online by going to their bodyoptimise site, which you will get linked to from their main site. Good Luck!!!

  • Anonymous

    Love this web Site good Idea Chris Penn Cyprus

  • Hi Britmumincanda i love your website and as I am a SW consultant in the Uk would love to share your website with my members with your permission, i could not fina anywhere on the website to email you directlly.

    thanks in advance


  • Anonymous

    Hi Teresa,

    yes, feel free to mention my website.



  • Anonymous

    Hi, I’ve been using your site for a while now and think it is FANTASTIC!!! i follow SW (most of the time) in the Yorkshire (UK) and was wondering if you would let me put a link on our groups facebook page – our consultant has only just created it and I think this site would be a BRILLIANT addition! Please let me know if this would be OK? Also, if it’s not too cheeky, how much have you lost on SW? Thank you in advance and thank you for this fantastic website! ‘Chelle

  • Anonymous

    Hi there,

    thanks for the lovely comment. I am glad to hear you find my blog useful. Your are free to share the link to my blog on your group :).

    If you go to my “about” page, you will see full details of my weight loss so far, as well as a before and after picture.

    Good luck!!

  • Anonymous

    You’re a proper star! xXx our facebook page is “Slimming World Bramley St Peters” it’s only just started but being able to add your link will be a great boost to all I’m sure! Thank you sooooo much xXx

  • I just stumbled onto this site the other day and am very impressed. Its got so many tasty looking dishes to try with the diet. I havent been on the diet that long but this site gives so many ideas. Thanx.

  • Anonymous

    could you tell me were you buy, scan bran? I am also a Brit living in Paisley Ontario. My husband and I joined SW a month ago with great success. My husband did not realize he was on a diet, until the second week ! When our daughter told him. I really want to try the scotch egg recipe on the SW web site. Which uses the scan bran. Just as a note we are doing the extra easy program. What I really like about the program is we can eat well and still have our gin and tonics …………………………

    Thanks Ashley

  • Anonymous

    I got mine in a grocery store in the US called Meijer in their overseas section, however I have seen it available there for a long time.

    You could use Ryvita or All Bran instead, which is readily available at Zehrs or Canadian superstore or failing that try and order some scan bran online,

    Hope that helps 🙂 – good luck!!

  • Dot Weaks

    I, too stumbled on your website. How thoughtful of you to share your recipes and ideas~the ones I have tried so far are brilliant, especially your Ginger Chicken with Mushrooms and Noodles~we have it at the weekend in stead of a Chinese carry out~much better (and cheaper too!) Thank you so much for all of this help~it, and you, are truly inspirational.

  • Anonymous

    Hi, I love your site. I joined slimming world last year after having a baby and found it easy to lose weight while still eating everything I enjoyed. I have a little question though and was hoping you could help me??? I love making welshcakes but they are so bad and I wanted to know if you have any ideas how to make them healthier? Thanks in advance if you can. 

  • have you any lunch box meals as i’ve just started a job where i have to take b’fast & lunch or tea box,

  • Anonymous

    Hi there.  I hadn’t heard about Slimming World until a couple of months ago in a Women’s World magazine.  That being said, I’ve done some searching on the internet and I believe I have a working knowledge of the program.  That does not mean that I don’t have a lot of questions!  For instance, if substituting Ryvita for Scan Bran, what kind is best and what is a regular 10g. slice?

    I’ve found your site, as well as your blog, to be very informative because it lists food (terms and brands) that I’m familiar with.  Most of your staples I can get here (I live in a remote part of Canada), but some things I can’t.  For example, I’m sure that if I went and asked for ‘quorn’, I’d get some strange looks.  

    Anyway, I just wanted to say that your site is wonderful and I hope I can ask questions if I’m stymied?

  • Anonymous

    Hi there,

    I think you can order scan bran online. Not sure what the cost would be though to your part of Canada.

    I haven’t found any “free” meatless products as a replacement for quorn, but then I don’t eat those kind of food items very often anyway. I much prefer things like lentils and pulses etc and then work great in curries, chilli’s, shepherds pie etc/

    Good luck trying the plan, it is a great way of Healthy Eating. I don’t like to call it a diet, because it doesnt feel like one.

  • sharona58

    Hello, I have just seen this site on Slimming World Recipes FB page and it looks great, It will be another great tool to help my weight loss. I also live abroad (Bulgaria) and have no class to go to so need all the help I can get. Thanks for spending time to create this blog, you are an inspiration.x

  • Shelley Harpur

    In the US/Canada, we have 2 HeA per day and only 10 syns to play with 🙂 In the UK it’s 1 HeA and 15 syns.

  • Elaine

    Hi, I’m in Lincolnshire in the UK and have just been passed your blog spot from a SW aquaintance in Market Rasen in the UK. Very impressed with the amount of detail and effort you have gone to, to make life a whole lot easier for us….just wanted to say Thanks, and I have bookmarked you so I can pop in whenever. Have also shared it for the benefit of others.

  • Lisa Magill Rogan

    Doing SW now for over 3yrs, but this is my first time in Orlando since, and I’m looking for good tips on fat free dressing etc in publix supermarket thanks Lisa