Slimming World SP Plan: What Were SP Days?
Many people follow low carb weight loss plans such as the Slimming World SP plan, the Atkins diet and many more as it is widely believed and found by many that reducing carbs can help accelerate weight loss.
Just Average Jen is an independent blog not connected with any weight loss plan. Please check nutritional values and/or syns/Swips yourself. Information correct at time of writing – always check official Slimming World materials for updates.
Is the Slimming World SP plan still used?
If you’ve found this article after searching for the Slimming World SP plan, it’s important to know that this page discusses an older version of Slimming World.
SP days – sometimes referred to as Extra Easy SP – were part of the plan I followed in the past. Slimming World has changed its programme since then, including more recent changes to how foods are categorised and the introduction of Swips in place of Syns.
I’ve kept this guide online because people still search for old SP recipes, meal ideas and information about how SP days worked. You might also have an older Slimming World book or meal plan that mentions SP and be wondering what on earth it means!
So, think of this as my guide to how the Slimming World SP plan worked, based on my own experience of following Slimming World at the time, rather than a guide to the current 2026 plan.
If you’re currently following Slimming World, use the latest information provided by Slimming World for the rules you follow today.
Read my guide to Slimming World, my information on the Slimming World 2026 changes and use my unofficial Swips calculator to help too.
What were SP days on Slimming World?
SP days were part of an older version of the Slimming World plan and were designed around particular categories of foods.
The “S” referred to Speed foods, while the “P” referred to Protein-rich foods. An SP day therefore focused heavily on foods from those categories rather than simply eating your normal Slimming World meals.
When I followed Slimming World, SP days were sometimes used by members who wanted to give their weight loss a bit of a boost or get themselves back into the habit of planning meals around vegetables and protein.
They weren’t simply a case of eating as little as possible, though, and I think that’s an important distinction. You still needed proper meals and enough food rather than spending a day surviving on chicken breast and broccoli and wondering why you were miserable!
The Slimming World plan has changed since SP days were introduced, so I wouldn’t use an old SP guide as instructions for following the current programme.
What was Slimming World Extra Easy SP?
Extra Easy SP was the name Slimming World used for this particular variation of its older Extra Easy plan.
The idea was to build meals predominantly around foods Slimming World categorised as Speed and Protein, hence the letters S and P.
If you’ve got an old Slimming World book that mentions Extra Easy SP, this is what it’s referring to.
It can be confusing reading older Slimming World articles now because terms such as Extra Easy, SP, Speed Foods, Syns and Healthy Extras appear everywhere, while the current plan uses different terminology and rules.
That’s one reason I’m keeping this article online: old information doesn’t disappear from Google, Pinterest, cookbooks or the back of your kitchen cupboard just because a diet plan changes!
Can you still do Slimming World SP days?
You could obviously choose to eat meals based around vegetables and protein, but I wouldn’t describe that as following the current Slimming World SP plan, because SP belongs to an older version of the programme.
If you’re a current Slimming World member, I’d follow the current plan rather than mixing rules from different generations of Slimming World together.
I’ve learned over the years just how confusing that can become. Search online for almost any Slimming World food and you’ll find old Syn values, old Healthy Extra allowances, SP advice and newer Swips information all appearing alongside each other.
If what you actually like about SP is that it encouraged you to eat plenty of vegetables and protein, you can take that general inspiration without trying to recreate an obsolete set of diet rules.
Unofficial Slimming World SP guide to Speed foods
My favourite speed foods are butternut squash, carrots, tomatoes, mushrooms, onions, swede, peppers, melon, raspberries, strawberries, blackberries, broccoli, and cauliflower, just to name a few!
Check out my full list of speed foods.
My favourite High Protein foods:
As a vegetarian, I don’t eat meat and fish which of course are classed as protein foods.
I do still enjoy many protein foods such as eggs, quark, Quorn pieces, Quorn fillets, Quorn mince, beans, chickpeas, and tofu.
Check all the best sausages and both meat and vegetarian to keep you on plan though not all are suitable for the Slimming World SP plan so do check the Slimming World website.
Even though I no longer need to think of foods as “P foods”, I still find protein useful when I’m planning meals because it can help make them more satisfying.
My Unofficial Slimming World SP Recipes
When I was following the version of Slimming World that included SP days, these were the sorts of meals I found useful.
I’ve kept my old Slimming World SP recipes together here for anyone looking for meal inspiration or trying to understand what people meant when they talked about SP meals.
Remember that these recipes were created around an older version of the Slimming World plan. Ingredients, food classifications and the plan itself may have changed since I originally made them, so don’t assume an old SP recipe automatically fits the current programme in exactly the same way.
That said, plenty of the recipes are simply meals based around vegetables and protein, so you may still enjoy them regardless of whether you’re following Slimming World at all.
Salad.
Sausage casserole (as long as the sausages as suitable on SP).
Curry Loaf (perfect as a snack for in the fridge!).
Many Soups are SP suitable check out my soup guide and if they don’t contain potato or pasta they mostly should be suitable but of course, check with Slimming World if you are unsure.
Rosemary and red onion mini quiches (again great for in the fridge).
Mediterranean Vegetables in a Balsamic Tomato Sauce (great with omelette/chicken/Quorn breast).
Cauliflower and chicken fried rice
Sausage tray bake or Chicken traybake as long as no potato is used.
Slimming World SP breakfast ideas
Breakfast on an SP day could sometimes feel more difficult than lunch or dinner because many of the obvious breakfast staples didn’t necessarily fit neatly into the way SP days were structured.
When I followed the plan, I found it easier to think about eggs, vegetables and other protein-focused options rather than trying to recreate my normal breakfast exactly.
Slimming World SP lunch ideas
Lunch doesn’t need to mean another sad salad just because you’re trying to base it around vegetables and protein.
Soups, egg-based dishes, salads with plenty of protein and leftovers from dinner could all make useful SP-style lunches.
Slimming World SP dinner ideas
For dinner, I always found it easiest to start with the vegetables and protein I wanted to use and build the meal around them.
Curries, chilli-style dishes, traybakes and vegetable-heavy meals could all work well, depending on the ingredients and the version of the plan you were following.
Meals that I make low carb with a few Adaptions
Gardeners Pie – I have made this suitable for an SP day previously by swapping the mashed potatoes for mashed Swede. Also swapping the parsnips for swede or extra carrots.
Lasagne – I have made this with butternut squash sheets before. I would say though whilst it is lovely it does change the taste completely so don’t expect it to taste like a normal Lasagne!
Rice – When having rice as a side dish I enjoy cauliflower rice as an alternative. If you want to give it a bit more taste then making Cauliflower pilau rice is delicious. Another option is egg-fried cauliflower rice which is also good.
Spaghetti can be swapped for spiralised butternut squash or courgette. Personally, I prefer butternut squash as find the courgette seems a bit slimy if you overcook it.
Chips can be made with swede, butternut squash or carrot if you still want something similar with a meal. All are lovely though are as crispy as potato chips do.
Microwaving a whole swede and then digging out the centre is a lovely mashed potato substitute. It is sometimes called a Singing Swede due to the noise it can make whilst it is cooking!
Low Carb Tips
If you are buying cauliflower rice rather than making your own check the ingredients.
Many are just cauliflower however I recently noticed the frozen one from Iceland that you microwave in individual bags includes oil and is 1.5 syns a bag!
If you worry about not being as full without carbs then don’t panic, with plenty of speed foods and high protein foods, you will be fine.
If you have a very active job or exercise a lot be careful when trying an SP day as the energy you have can be different.
You could also consider the high-protein keto diet which usually contains 60% fat, 35% protein, and 5% carbs which is great for your active lifestyle.
Find meals you enjoy and don’t see it as a diet and restrictions or you will mentally make it harder for yourself.
Remember the Slimming World Plan is half and half of S and P foods, and no other foods (except syns and healthy extras) that will give you the best results.
Or it’s always helpful just to cut down a little on the carbs without doing a full SP day.
Smile and don’t make it a chore because if it is you will soon give up and binge on something you shouldn’t if you are anything like me!!
If you have enjoyed this post or found it helpful please do share it in Slimming World groups you are in to help others.
Check all the best sausages and both meat and vegetarian to keep you on plan.
Slimming World SP FAQ
What does SP mean in Slimming World?
SP referred to Speed and Protein in an older version of the Slimming World plan. SP days focused particularly on foods Slimming World placed within those categories.
Is Slimming World SP the current plan?
No. SP days belong to an older version of Slimming World. If you’re currently a member, check Slimming World’s current guidance rather than following old SP rules from blogs, books or Pinterest.
Are old Slimming World SP recipes still useful?
They can be. Many are simply vegetable- and protein-focused meals that you may still enjoy. However, don’t assume that an old recipe’s Slimming World status, Syn value or food classification remains accurate under the current plan.
What’s the difference between SP and Speed Foods?
Speed Foods were one of the food categories used within the older Slimming World system. SP was a way of structuring days around Speed and Protein foods, rather than another name for Speed Foods themselves.
Many people chose to increase their protein as well as reduce carbs. This can be done by increasing the meat or meat substitutes you eat or by trying protein powders.
There are so many protein powders to try which can easily be made into drinks such as casein protein powder.
Hello. Is it still 2 x A choice and 2 x B choice please?
I believe it is 2 a choice and 1 b choice but always best to check.
lots of great ideas, thanks