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

W5D2

Breakfast : 

35g oats (hexB) made with water

2tsp sweetner (f)

250ml semi-skimmed milk (hexA) 

Lunch:
3 large mushrooms (f)
Spaghetti carbonara (f)

Snacks and Drinks

Coffee (f)

Diet orangeade (f)

Choc Options (+2 syns)
Alpen light bar choc/fudge (+2.5 syns)

Dinner

SW roast potatoes (f)
peas (f)
Leeks (sf)
Turkey breast (f)
onion gravy (f)  onions (sf) stock (f) xanthan gum (f)

Total 4.5 syns

W5D1

Breakfast : 

35g oats (hexB) made with water

2tsp sweetner (f)

Lunch:
Lettice (sf)
Chicken (f)
Lean ham (f)
1 coffees with semi-skimmed milk (+0.5 syns)

Snacks and Drinks

Coffee (f)

Diet orangeade (f)

Dinner

Carbonara (f)

Muller light yoghurt toffee (f)

Total 0.5 syns

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

W4D6

Breakfast : 

35g oats (hexB) made with water

2tsp sweetner (f)

3tbsp fat free fromage frais (f)

2 tsp maple syrup (+2 syns)

250ml semi-skimmed milk (hexA) reserved for coffee

Lunch:
Mixed leaf salad (sf)

chicken (f)
Alpen light bar (+3 syns)

Snacks and Drinks

Coffee (f)

Diet orangeade (f)

1 Alpen light bar (+3 syns)

1 Muller greek yoghurt llemon (+0.5 syns)

2 choc options (+4 syns)

Dinner

SW Sweet and sour chicken (+0.5 syns)
Boiled Rice (f)
Kale (sf)
1 Muller greek yoghurt llemon (+0.5 syns)

Total 13.5 syns

W4D5

Breakfast : 

3 weetabix (hexB, +3 syns)

2tsp sweetnet (f)

150ml semi-skimmed milk (hexA) + 100ml reserved for coffee

Lunch:
Mushrooms (sf)
Spring onions (sf)
Lean Ham (f)
Noodles (f)
soy sauce (f)
1 egg (f)
1 Alpen Light bar (choc/fudge) (+3 syns)

Snacks and Drinks

Coffee (f)

Diet orangeade (f)
2 choc options (+4 syns)
1 apple
1 Muller light yoghurt (f)

Dinner

SW Meatballs, pasta, and tomato sauce (+0.5 syns)
Muller light greek youghurt (+0.5 syns)

Total 11 syns

W4D4

Breakfast : 

2 weetabix (hexB)
sweetener (f)
250ml measured out Semi-skimmed milk for coffee (HexA)

Lunch :
Chicken (f)
lean trimmed bacon (f)
lettice (sf)
mixed leaf salad (sf)
1 Apple (sf)

Snacks and Drinks

4 Coffee (f)
Diet Orangeade (f)
Choc options (+2 syns)
Muller Light yoghurt (f)
1 Muller light greek youghurt (+0.5 syns)
1 choc options (+2 syns)

Dinner
SW Chicken Korma (f)
Muller light greek lemon yoghurt (+0.5 syns)

Total 5 syns