Potato, Corn and Jalapeno Soup
Tomato and Pasta Soup
Vegetable Fajitas
Sweet Potato Chili
Mushroom Barley Stew
Vegetable Enchiladas
Scroll down for all the recipes, but read this important information.
Make sure you have all the ingredients.
Download my shopping list, don't forget to tick off anything you already have in the house, and always double check it!
When you're ready to start making, ensure all your ingredients are out and ready.
Get some large zip up freezer bags and label them with each meal. It is easier to have everything to hand once you start making!
Recipes all serve 4, unless otherwise stated (or 2 with left overs!)
Meals can be cooked from frozen in the slow cooker for 7-10 hours on low. It is recommended to defrost any of the poultry over night in the fridge before cooking.
For 'bags of frozen chicken' I like to use frozen
pre cooked diced chicken, that's cook from frozen.
I have added every ingredient the recipe includes, but I would expect most people to have a least a few of the ingredients in the house already. It works out as -
Per Meal for 4 people = £4.58
Evening Meals Per week - £35.54 (There should also be leftovers for lunches)
Per serving cost= £1.15
If you give any a go, please send me your pictures!
Download my shopping list, don't forget to tick off anything you already have in the house, and always double check it!
Beef
Teriyaki Beef
(0.5 syns per serving)
Beef chunks
5 tbsp Teriyaki Marinade
2 tbsp water
Stir fry veg
1 tso minced garlic
2 chillies
small ginger
To Prepare-
Add all the ingredients to the freezer bag and seal.
500g Extra Lean Beef Mince
1 red onion
1 Red pepper
1 Tin kidney Beans
1 Tin Chopped Tomatoes tomatoes
2 tbsp Tomato Puree
1 tsp smoked paprika
1 tsp cumin
2 fresh red chillies, de-seeded and finely chopped
1 tsp chilli powder
Juice of 1 lime
1 tsp minced garlic
To Serve
cheddar cheese
1 cup (actual cup) of rice per person
To Prepare-
Brown the mince in a frying pan and leave to cool.
Finely dice the onion, peppers and chillies. Add all the ingredients to the freezer bag and seal.
1.5 syn per slice
450g extra-lean minced pork
2 onions
1 green pepper
1 tsp minced garlic
1 tbsp passata
Salt and pepper
2 tbsp finely chopped mixed herbs
1 egg
1 tsp smoked paprika
1 level tbsp of brown sauce
1 level tbsp tomato sauce
1 level tbsp Worcestershire sauce
To Prepare-
Dice the onions and peppers.
Add all the ingredients in a bowl and mix well. Press into foil containers to make the loaf.
Foil containers can be placed directly in the slow cooker.
Philly Cheesesteak Mix
(Syn free)
4 lean "sizzle steaks" (thin) sliced into strips
1 tbsp worcester sauce
1 tsp vegetable oil
1 red pepper
1 yellow pepper
1 red onion
1 tsp smoked paprika
1 tsp cumin
Juice of 1 lime
1 tsp minced garlic
2tbsp tomato purée
To serve: SW Chips and 40 g cheese
To Prepare-
Cut the peppers and onions into strips. Finely chop the chillies.
Add all the ingredients to the freezer ba and seal.
500g Extra Lean Beef Mince
2 tsp minced garlic
1 small onion
2 tins chopped tomatoes
salt & pepper to taste
1 teaspoon basil
1 teaspoon sweeter
1 vegetable Stock cube
1 tbsp tomato purée
To Prepare-
Brown the mince in a frying pan and leave to cool.
Finely dice the onion.
Add all the ingredients to the freezer bag and seal.
Cheese Burger Stuffed Pasta Shells
(Syn free)
Jumbo pasta shells
500g Extra lean beef mince
2 x Cartons passata
1 tbsp Mustard powder
1 tablespoon Worcestershire sauce
1/2 teaspoon black pepper
40g extra light cheddar per person
Gherkins chopped
To Prepare-
Brown the mince in a frying pan and leave to cool.
Mix everything, except the pasta shells, together with half of the passata. Stuff each shell with the mix then top with cheese, rest of the passata and gherkins.
Add to a foil tray or freezer bag. Foil tray can be placed into slow cooker.
500g Extra Lean Beef Mince
2 tsp minced garlic
1 small onion
2 tins chopped tomatoes
salt & pepper to taste
1 teaspoon basil
1 teaspoon sweeter
1 vegetable Stock cube
1 tbsp tomato purée
To Prepare-
Finely dice the onions
In a bowl, mix together the mince, garlic, tomato purée and the egg. Add a pinch of salt and pepper.
Form into small meatballs using your hands and fry off to seal them.
Add all the ingredients to the freezer bag and seal.
450g of extra lean beef mince
1 large onion
2 tsp minced garlic
heaped teaspoon of fresh grated ginger
2 teaspoons of cumin seeds
2 teaspoon of ground coriander
2 teaspoons of chilli powder
1 teaspoon of garam masala
1 teaspoon of turmeric
1 cup of frozen peas
4 tablespoons of tomato paste
freshly chopped coriander to serve
salt and black pepper
Low calorie cooking spray
To Prepare-
Finely chop the onion.
Brown the mince, add all the ingredients to the freezer bag and seal.
Beef Casserole
700g lean casserole steak, visible fat removed, cut into bite-sized pieces
2 tsp minced garlic
2 onions
3 carrots
handful new potatoes
600ml cold beef stock
salt and freshly ground black pepper
2 tsp dried mixed herbs
1 carton passata
Roughly chop all the veg.
Add all the ingredients to the freezer bag and seal.
4 lean "sizzle steaks" (thin) sliced into strips
1 tbsp worcester sauce
1 tsp vegetable oil
1 red pepper
1 yellow pepper
1 red onion
1 tsp smoked paprika
1 tsp cumin
2 fresh red chillies de seeded
1tsp chilli powder
Juice of 1 lime
1 clove garlic, crushed
2tbsp tomato purée
Add all the ingredients to the freezer bag and seal.
Chicken
Lemon and Garlic Chicken
*defrost before cooking*
(Syn free)
2 tsp minced garlic
Low calorie cooking spray
1 tbsp dried parsley
2 tbls lemon juice
4 skinless chicken breasts
To Prepare-
Add all the ingredients to the freezer bag and seal.
Teriyaki Chicken
(0.5 syns per serving)
Frozen Chicken Breast Pieces (pre cooked, cook from frozen)
5 tbsp Teriyaki Marinade
2 tbsp water
Stir fry veg
2 cloves garlic
2 chillies
1 tsp pureed ginger
1/2 lime, Sliced
To Prepare-
Add all the ingredients to the freezer bag and seal.
Lime Chicken
*defrost before cooking
*
(Syn free)
4 medium skinless chicken breasts
Juice of 2 limes
1 Tin sweetcorn
2 tsp minced garlic
1/2 red onion, finely diced
1 tin black beans
1 tsp smoked paprika
1 teaspoon ground cumin
salt and pepper
To serve: Rice
To Prepare-
Add all the ingredients to the freezer bag and seal.
1 bag frozen chicken (Pre cooked, cook from frozen)
Juice of 1 lime
5 tbsp tikka curry powder
Salt and freshly ground black pepper
Low calorie oil spray (less than one calorie per spray)
1 onion
3 tsp minced garlic
2.5cm
1 red chilli
1 tsp each of ground cinnamon and ground cumin
6 level tbsp tomato purée
To serve: Rice
5 tbsp fat free natural fromage frais
140g fat free natural yogurt
To Prepare-
Peal and grate the onion and ginger. Deseed and chop the chilli
Add all the ingredients to the freezer bag and seal.
(4 Syns per serving)
*Defrost before cooking*
4 medium chicken breasts, thinly sliced into strips
1 x 180g pack light cream cheese
1 red pepper
1 yellow pepper
1 red onion
1 red chilli, finely diced (omit if you don't want spice!)
4 tbsp tomato puree or passata
1 tsp minced garlic
4 tbsp Cajun Spice mix
50ml Chicken stock
300g dried pasta
Low calorie cooking spray
To Prepare-
Finely diced the peppers, onion and chillies.
Heat a large, deep frying pan over a medium heat and spray with frylight. Add the chicken breasts and fry off. Once the chicken is sealed, add the red & yellow peppers, onion, garlic and chilli. Fry of for 2-3 minutes.
Add the tomato puree, chicken stock and cream cheese to the frying pan with the chicken and veg mix. Stir until a sauce is formed.
Half cook the pastas (half the cooking time on the pack) and mix everything together.
Add all the ingredients to the freezer bag and seal.
Chicken Parmigiana Casserole
(Syn free)
1 Bag frozen Chicken pieces (pre cooked, cook from frozen)
240g wholemeal bread, made into breadcrumbs
25g Parmesan, grated
2 tsp minced garlic
1 carton passata
1 tsp sweetener sugar
1 tsp mixed herbs
half a 125g ball of light mozzarella
low calorie cooking spray
1 beef tomato, sliced
To Prepare-
Using a casserole dish, layer with the chicken and pour over the passata. Add the sweetener and herbs and mix,
Top with breadcrumbs and the 2 cheeses and the beef tomato, sliced.
Cover with clingfilm. If using a freezer bag, omit the breadcrumbs, cheese and tomato. Freeze the chicken mix then top with the breadcrumbs and cheese when cooking.
Easy Peasy Chicken Bake
(Syn free)
1 Bag frozen chicken (pre cooked, cook from frozen)
red onions, sliced
1 red pepper, sliced
1 yellow pepper, sliced
4 large tomatoes, sliced
2 tsp minced garlic
1 teaspoon smoked paprika
Low Calorie cooking spray
2 tablespoons balsamic vinegar
1 tsp cayenne pepper
large handful of new potatoes, quartered
Salt & pepper
To Prepare-
Chop the pepper, tomatoes and onions.
Add all the ingredients to the freezer bag and seal.
BBQ Chicken Casserole
(Syn free)
1 Bag Frozen Chicken (pre cooked, cook from frozen)
8 rashers of bacon- all visible fat removed
10 tbsp Worcestershire sauce
2 tsp mustard powder
2x 500g passata
6 tbsp balsamic vinegar
2 tsp minced garlic
6 tbsp sweetener
Salt and freshly ground black pepper
2 tsp smoked paprika
2 peppers
1 large red onion
Diced 1/2 a bag of frozen vegetables
200ml made up beef stock, cooled
To serve
160g extra light cheddar cheese (40g per person)
To Prepare-
Chop the pepper, tomatoes and onions.
Add all the ingredients to the freezer bag and seal.
BBQ Pulled Chicken
(Syn free)
*defrost before cooking*
4 large chicken breasts
1 tsp mustard powder
5 tbsp Worcestershire sauce
500g passata
3 tbsp balsamic vinegar
2 cloves of garlic, crushed
3 tbsp sweetener
Salt and pepper
1 red onion
To Prepare-
Chop the pepper, tomatoes and onions.
Add all the ingredients to the freezer bag and seal.
Pork
Ham cheese potatoes
(3 per serving )
300g potatoes
Low fat ham
Baxters Cream of chicken soup
To serve-
40g extra light cheese per person
To Prepare-
Add all the ingredients to the freezer bag and seal.
Breakfast Casserole
(Syn free)
6 SW sausages
2 peppers, diced
Handful of mushrooms
1/2 medium onion
1 teaspoon minced garlic
salt and fresh ground black pepper
4 large eggs
40g extra light cheese per person
Dice the onions and mushrooms
Add all the ingredients, except the eggs, to the freezer bag and seal.
Crack the eggs into the casserole 1 hour before it's finished cooking
1 onion
1 green pepper
2 carrots
125 g frozen green beans
6 bacon medallions all fat removed
1 tin baked beans
1 tin sweet corn
1 tablespoon tomato puree
450 g potatoes
1 tsp smoked paprika
Chop the onion, pepper, carrots, potatoes and bacon.
Add all the ingredients to the freezer bag and seal.
4 English muffins
4 large eggs
5 slices Cheddar cheese
10 thin slices lean ham
salt and pepper
Cut open the muffins and top with ham and cheese.
Crack the egg into a ramekin dish and microwave for 2 minutes Add to the muffins with cheese, wrap each one in cling film then add to the freezer bag.
Lemon Pork Pepper Kebabs
(Syn free)
500g diced pork
fresh coriander chopped
fresh mint chopped
1 tsp cayenne chilli pepper
1 lemon (or lime) juice
2 tsp minced garlic
Salt and pepper
1 or 2 green peppers cut into large chunks
Kebab sticks
To Prepare-
Add the pork and peppers to the sticks then place in the freezer bags.
Add all the ingredients to the freezer bag and seal.
Sausage Casserole
(Syn free)
6 SW Iceland sausages
1 Large potato, chopped into small cubes
3 Carrots
Handful of Mushrooms
1 Red Pepper
1 yellow pepper
1 Red Onion
2 Cartons of Pasata (sieved tomatoes) and a dash of water
1 Teaspoon of smoked paprika
1 Teaspoon of fresh basil
1 Teaspoon of sage
1 teaspoon of chillies
1 tsp smoked paprika
Salt & Pepper to taste
1 clove of garlic
1 Stock Cube
1 tin baked beans
1 tin kidney beans, washed
To Prepare-
Chop the potatoes, carrots mushrooms, peppers and onion.
Top with the rest of the ingredients and seal.
BBQ Bacon Sausages
(1 syn per serving)
6 Slimming World sausages
2 small onions
200g diced bacon
1 cup water
1 tbsp Mustard powder
1 tbsp Worcestershire Sauce
1/4 tsp smoked paprika
2 tablespoons of tomato ketchup
To Prepare-
Slice the onions
Add all the rest of the ingredients to the bag and seal.
Veggie
(Syn free)
1 medium-large sweet potato, peeled and diced
1 large onion, diced
2 tsp minced garlic
2 tablespoons chili powder
4 teaspoons ground cumin
¼ teaspoon salt
2½ cups water
2 tins black beans, rinsed
1 tin diced tomatoes
1 tin chopped tomatoes
Juice half a lime
To Prepare-
Peel and shp the potato into bite sized chunks. Dice the onion,
Add all the ingredients to the freezer bag and seal.
(Syn free)
4 Mixed Peppers (red, yellow, orange, green, any)
1 Medium Red
1 Medium Onion
200g Mushrooms
2 tsp minced garlic
1 tsp smoked paprika
1 tsp cumin
2 fresh red chillies, deseeded and finely chopped
1tsp chilli powder
Juice of 1 lime
2tbsp tomato purée
To Prepare-
Slice all the veg.
Add all the ingredients to the freezer bag and seal.
(Syn free)
2 tins of chopped tomatoes
1 tin of baked beans
4 small pickled onions (or one large one)
1/2 pint veg stock
salt & pepper
1 tsp Worcester sauce
1/2 tsp sweetener
To Prepare-
Add all the ingredients to the freezer bag and seal.
Potato, Corn and Jalapeno Soup
(Syn free)
6 potatoes
2 cans sweetcorn drained
2 jalapeños, deseeded and sliced
½ teaspoon salt
1 teaspoon cumin
½ teaspoon oregano
½ teaspoon ground coriander
300ml veg stock
Before serving:
Juice of 1 lime
chives (optional garnish)
To Prepare
Cut the potatoes into chunks
Add all the ingredients to the freezer bag and seal.
Mushroom Barley Stew
(Syn free)
1 punnet mushrooms
2 carrots
1 celery rib
1 onion
1/5 can diced tomatoes
1 cup uncooked barley
To Prepare
Slice the veg
Add all the ingredients to the freezer bag and seal.
Vegetable Enchiladas
(Syn free)
You will need-
4 Mixed Peppers (red, yellow, orange, green, any)
1 Medium Red
1 Medium Onion
200g Mushrooms
2 tsp minced garlic
1 tsp smoked paprika
1 tsp cumin
2 fresh red chillies, deseeded and finely chopped
1tsp chilli powder
Juice of 1 lime
2tbsp tomato purée
1 pack cannelloni pasta
Cannelloni
1 carton of passata
To serve-
Extra Passata
To Prepare-
Slice all the veg.
Mix all the ingredients (using only 3/4 of the passata) together, except the pasta. Stuff the mixture in the pasta shells then place in the freezer bag.
Top with the rest of the passata
Did you know that I have a weight loss support group on Facebook!? It's a place to share meal ideas, meal plans, food pictures, success stories, meal plans and generally support each other on our weight loss journeys!
L x
%20(1).png)
.png)
