W4D7

Breakfast : 

35g oats (hexB) made with water

2tsp sweetner (f)

2tbsp fat free fromage frais (f)

Lunch:
1 Apple (sf)
2 bananas (sf)
4 coffees with semi-skimmed milk (+2 syns)

Snacks and Drinks

Coffee (f)

Diet orangeade (f)

Dinner

2 mini lettices (sf)

chicken (f)
lean ham (f)
2 Alpen light bar (+6 syns)

Supper
1 med soda bread roll (est +12 syns)
1 large mug sweet potato + onion soup

Total 20 syns

4lb loss SOTW