W5D3

Breakfast : 

35g oats (hexB) made with water

2tsp sweetner (f)

250ml semi-skimmed milk (hexA) 

Lunch:
Potato frittata
1 baking potato, finely diced (f)
lean ham (f)
1 pepper (sf)
1 large mushroom (f)
2 eggs (f)

Snacks and Drinks

Coffee (f)

Diet orangeade (f)

Choc options (+2 syns)
Alpen light bars dubchoc(+2.5 syns)

Dinner

couscous (f)
Chicken (f)
mushroom sauce (f) thickened with xantham gum (f) and guar gum (f)
Frozen mixed veg - broccoli, cauli, carrots (sf)
Choc options (+2 syns)
Alpen light bars choc/fudge (+2.5 syns)

Total 9 syns