Do you find it difficult to find tasty healthy easy Slimming World lunch ideas that are not using syns or cost a fortune? Here I share some great Unofficial Slimming World lunch ideas for work or home.

They may help a little depending on what kind of job you do or what sort of lunch you like. Obviously, not all work environments have access to the same amenities so I have tried to give a mixture of healthy lunch ideas.

bowl of a rice salad lunch with laptop and glasses on a table

Just Average Jen is an independent blog and in no way connected with any weight loss plan and no contributors have been trained by them or worked for them. It is the reader’s responsibility to check Slimming World syn values, WW points and any other allowances themselves as those given are approximate.

Summary of Contents (Quick jump links)

Choosing lunches for weight loss

If you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan you can usually count the ingredients within these recipes in your allowances. It is of course important to check any plan you follow and remember all nutritional information and ingredients are found in the recipe cards.

If you are a driver, carer or need a lunch to take to work on the go then my work lunches on the go guide should help.

Cold packed lunches for work

Taking a packed lunch doesn’t mean you have to use bread and take a sandwich. I have so many unofficial Slimming World lunch ideas for you here that will help keep you interested in healthy food for lunch.

Sticky Chicken Salad

This Sticky chicken salad is a popular choice and can be enjoyed hot or cold.

Sweetcorn Fritter with Rocket and Salsa

This is a lovely lunch as you eat it cold so it doesn’t need warming through but it is a bit more filling than a salad because let’s face it salad can be nice but isn’t always that filling!

Sweetcorn Fritter could be adapted to make other fritters quite easily.

Mango couscous

This mango couscous is a tasty option to consider and is so summery and fruity that it will always make you smile.

Vegetable couscous

My wholesome vegetable couscous recipe is great for work and so filling. Find out more about couscous here.

For a more Mediterranean feel why not try my roasted vegetable couscous with feta.

Feta couscous salad
Feta couscous salad

Your own recipe Couscous

Mixing up some couscous with a salad like diced peppers, cherry tomatoes, diced cucumber, diced onions and a little fat-free vinaigrette can make a tasty lunch without all the syns/calories of a shop-bought similar meal.

It can be made more filling with chunks of chicken or other meats.

Starting a diet – my top tips

If you need some top tips to start dieting then this video should help you.

DIY Pasta Salad

Simple and easy just boil some pasta, strain, and allow to cool. Then add in some halved cherry tomatoes, cubed cucumber, diced peppers, some pickled red cabbage in its juice (this helps make the pasta salad less dry), some diced onion and whatever else you fancy!

Fruity pasta salad

If you fancy something fruity and filling but not quite as savoury then how about my fruit pasta salad? Check all my other pasta recipes.

Unofficial Slimming World lunch ideas – Make a fun Salad

A salad doesn’t have to just be leaves, tomatoes and cucumber there are so many great things you can put into a salad.

Ideas include eggs, chicken, Quorn, baby corn, mangetout, sugar snap peas, peppers, beetroot, pickled onions, cottage cheese, pineapple, ham, onions, celery, spring onions, rice, pasta, couscous, apple and so much more the list is really endless so the salad doesn’t have to be boring!

Bowl of salad
Bowl of salad

Honey salmon salad

This is a great recipe for a low-calorie easy lunch. Honey salmon salad can be cooked before work or made easily at lunchtime if you prefer.

Honey soy salmon salad
Honey soy salmon salad

Piri Piri chicken salad

Making this delicious Piri Piri chicken and adding it to a salad is a great choice for an easy lunch as you can cook the chicken the night before.


Nigerian Jollof Rice

This is so tasty and full of flavour. Making a batch of this for lunches makes a wonderful change. My unofficial Slimming World Nigerian jollof rice recipe is here. I promise once you have tried it you will want to make it again and again!

jollof rice
Nigerian jollof rice

Vegetable sticks and dips

If you fancy a lighter lunch then vegetable sticks and dips maybe with some cooked chicken or crab sticks too can be really easy and again not need any kitchen equipment. I have some great healthy dip recipes so the choice is yours. These are an easy syn-free snack too.

selection of dips and crudites
Selection of dips with crudites

Crustless quiches

There are so many tasty crustless quiches you can make on the Slimming World plan. These are my favourites – Caramelised onion mini quiches.

mini quiches
Mini quiches

Quiche with a crust

If you prefer a quiche with a bit of a crust but that is healthy then how about these pepper quiches?


Why not use your healthy extra b choice and have a sandwich for your lunch if that’s what you fancy or fits well into your lifestyle. There are so many sandwich filings it can give you a good variety but still be on plan.

You could also use your healthy extra a choice as cheese to make a cheese sandwich if you wish.

grated cheese
Grated cheese

The only disadvantage with it, however, is of course that it is using that element which means you can’t have it for another meal or snack that day.

Mushroom pate
Mushroom pate

How about making some mushroom pate as a filling or perhaps cold doner meat?

doner kebab in bread with salad
Doner kebab served in pitta style bread with salad

Falafel in a wrap or on its own

My easy falafel recipe is great for lunches in a wrap, perhaps with some mango chutney, or on their own with a yoghurt dip.

Falafel wrap
Falafel wrap

Spinach and pea frittata

This spinach and pea frittata is such a tasty easy recipe to make and full of iron and other nutrients.

Curry Loaf

Again this doesn’t require any kitchen equipment so ideal if you work out and about or just don’t feel like queueing for the work microwave!

The curry loaf is easy to make and you could make it at the weekend or the night before the choice is yours.

Rice salad

For an easy work lunch or buffet meal how about this easy chicken rice salad?

Chicken rice salad
Chicken rice salad

Need snacks?

If reading this has made you hungry and you just want to click and order some tasty snacks then remember that you can get past this by finding something else to do.

Plan snacks for the next few days that fall within your plan using my guides. Perfect if you have a chocolate craving or just fancy a nibble!

There are many ideas in my snacks ideas guide and if you are peckish.

Remember next week though to add some snacks to your meal plan so you can stay as on track as possible.

low calorie chocolate bars mars, snickers and twix
Low-calorie chocolate bars Mars, Snickers and Twix

Hot lunch ideas for work

Slimming lunches – Soup

Taking soup is really easy in a Thermos Flask as some keep food hot for a whole 24 hours so even long-distance drivers can have something warm. It is usually perfect for Slimming World if you make it yourself too!

There are so many different soups that you don’t have to get bored.

Check out my yummy soups round-up full of tips to make the soup more filling and lots of different recipes. Here are some popular ones:

Slimming lunch ideas for work – Leftovers

If you have access to a microwave at work or like me are lucky enough to work from home then this is perfect for a filling and easy meal at lunchtime.

It is so easy to just make a bit extra and saves so much time the next day! Check out my recipes for lots and lots of ideas! Pasta meals are particularly good to reheat.

Etsy for weight loss

If you are like me and like buying fun new items to motivate your weight loss, then here are my favourites. Etsy is great for items for the kitchen and weight loss goodies. I could spend hours browsing there.

There are so many great food diaries too so you can record your meal plans and track your weight loss to keep a record of the good and bad weeks. Click the photos to have a look for yourself.

weight loss sign
a bottle of milk
A weight loss sign
teaspoon saying calories don\'t count on this spoon
Weight loss magnet
A close up of a bouquet of skinny whip bars

Jacket Potatoes

If you have a microwave at work could you take a potato and the filling separately and microwave a potato at work?

Most cafes or restaurants do jacket potatoes too so it is a quick easy choice.

It might not be for everyone but it is pretty easy to do and very cheap so maybe just the right meal idea for you?

There are over 20 different jacket potato filling ideas in my dedicated jacket potato guide.

A jacket potato with beans and salad ready for a Slimming World friendly lunch

Unofficial Slimming World syn free lunches – Pasta, Chilli or Curry in a Flask

If you have a food flask then there is nothing stopping you from taking foods like this in it and keeping it hot until lunch. Runnier foods work better in them I find but see how you get on.

Depending on the consistency of your meal you can sometimes get away with a drinks flask too if it will pour out of the neck.

A few recipes I can recommend for a food flask are:

Tuna poke bowl

This is an easy and quick recipe for lunches if you like something a little different then the Tuna Poke bowl could be perfect for you.

Two tuna poke bowls on a table for a Slimming World lunch with chop sticks.
Tuna poke bowls


This tasty quesadilla recipe would be great to make the night before as a low syn work lunch. A change from sandwiches and leftovers and it feels so special too.

Stuffed peppers

These Stuffed peppers are great hot or cold and a lovely dish to enjoy for lunch as a break from sandwiches, soup or leftovers!

stuffed peppers with a cheese topping
Stuffed peppers topped with cheese

Roasted vegetable salad

If you want a warm salad with a difference then this roasted vegetable salad could be perfect for you.

purple plate of roasted vegetable salad ready for lunch with cutlery
Roasted vegetable salad


An easy hot lunch recipe all the family can enjoy together. Check out my Shakshuka recipe and tips to see if it could be the perfect Slimming World lunch for you.

Starting a diet or getting back on plan

If you are looking to start a diet, or even kickstart a diet you already follow, then a fresh start can be just what you need. Check how many syns (approx) are in your favourites or how many calories if you follow another plan so you can regain control.

Stop kidding yourself about the clothes size you are and what you weigh but instead find out for sure, make plans and move forward.

Meal planning can make a big difference so why not grab a notebook and plan this week’s meals?


Lunch on the go & healthy lunches to buy

If you are looking for the syns of products you could buy for lunch then here are some Slimming World lunch on the go ideas and their syn values.

Batchelors Pasta n Sauce syns (all approximate)

  • Chicken and mushroom 65g – 1 syn
  • Tomato and basil 65g – 1.5 syns
  • Spicy arrabbiata 65g – 1.5 syns
  • Rich bolognese 65g – 2 syns
  • Cheese and broccoli 65g -2.5 syns
  • Cheese and pancetta 65g – 2.5 syns
  • Mac n cheese 65g – 3 syns
  • Big pots 85g Chicken and mushroom – 1.5 syns
  • Big pots 85g Cheese and Broccoli – 3.5 syns
  • Big pots 85g Mac n cheese – 4 syns
  • Big pots 85g American style mac n cheese with bacon – 4 syns
  • Big pots 85g American style mac n cheese with garlic mushroom – 4 syns

Mug Shots syns (all approximate)

  • Korma rice (60g serving) – 1.5 syns
  • Mexican rice (60g pot) – 1.5 syns
  • Creamy cheese pasta (68g pot) – 3 syns
  • Minestrone pasta (60g packet) – 1.5 syns
  • Sweet chilli noodles (60g packet) – 1.5 syns
  • Teriyaki Noodles (60g packet) – 1 syn
  • Cajun pasta (60g packet) – 2 syns
  • Chorizo and olive rice (60g pot) – 1.5 syns
  • Jalfrezi rice (60g pot) – 1 syn
  • Cheese and broccoli pasta (68g pot) – 2.5 syns
  • Pulled pork noodles (56g pot) – 1 syn

There are lots of other flavours with varying syns up to 5 syns a pack for the soup in wild mushroom flavour.

Bachelor’s Super Noodles syns 75g pots (all approximate)

  • Chicken – 7.5 syns
  • Curry – 7.5 syns
  • Bacon – 7.5 syns
  • BBQ Beef – 8 syns

Batchelor’s cup a soup to go syns (all approximate)

  • Tomato 33g pot – 6.5 syns
  • Chicken 23g pot – 4.5 syns
  • Cream of vegetable 38g pot – 8.5 syns
  • Chicken and vegetable with croutons 34g pot – 7 syns

Batchelor’s Super rice and sauce syns (all approximate)

  • Chicken and mushroom 60g pot – 1 syn
  • Mild curry 60g pot – 1.5 syns
  • Sweet and sour 60g pot – 1 syn
  • BBQ beef 65g pot – 1 syn

John West lunch on the go syns 220g pots (all approximate)

  • Mediterranean style tuna salad – 5 syns
  • French-style tuna salad – 5.5 syns
  • Italian-style tuna salad – 5.5 syns
  • Moroccan style salmon salad – 3 syns
  • Thai style salmon salad – 2 syns
  • Mild curry tuna salad – 6 syns
  • Tuna, lime and cracked black pepper salad – 6 syns
  • Tuna, tomato and black olive pasta salad – 5 syns

More you may enjoy healthy living

Fancy 4 weeks of lunches already planned out for you? Check this lunch plan to save you time.

I have other guides to recipes with specific ingredients/diets so do go and have a look at those too. Recipes with chicken, vegetarian and vegan recipes, how to use quark and quark recipes, how to cook the perfect rice and recipes with rice, butternut squash tips and recipes and many more just check out my recipes directory. Be sure if you check out anything though to look at the tasty desserts I share and see what you would enjoy.

There are many different lunch ideas across the world such as Dal-Rice in India, Ploughman’s Lunch in UK, Barbecue Ribs in the USA etc. What do you enjoy for lunch?

Quinoa burger
Quinoa burger

If you are looking for a new diet to try and still undecided check out my full weight loss guide with lots of different plans. Many of these plans would fit well with these unofficial Slimming World lunch ideas as they are essentially just healthier choices! A few popular ones are:

The Optifast Diet

The Noom Diet

Second Nature Diet

Ketogenic diet

Weight Watchers

Fast 800

Do the unthinkable

Weight loss surgery

Lighter Life

Garden fresh salsa
Garden fresh salsa

Weight loss and Exercise Support

I have a lot of weight loss guides and support if you want to exercise including if you have a condition like fibromyalgia.

Have a good look around and see how I can help you achieve your weight loss goals. Request my free resources to get you started too!


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  1. I’ve really been struggling with what to eat for lunch as I try to find healthy options. Thanks so much for sharing this with us!