Cadbury Syn Values

BARS
Dairy Milk 45g - 12
Jelly Popping Candy 47g - 12
Cookie Nut Crunch 47g - 12.5
Bubbly Milk Choc 40g - 10.5
Bubbly White Choc Centre 40g - 6.5
Mint Bubbly 25g - 7
Dairy Milk with oreo 120g bar 3 chunks - 4.5
Dairy Milk Nutty Caramel 200g bar 4 chunks - 8
Golden Biscuit Crunch 200g bar 1 chunk - 1.5
Toffee Popcorn 150g bar 4 chunks - 6.5
Bliss Chocolate Truffle 110g bar 2 chunks - 6.5
Bliss Hazlenut Truffle 110g bar 2 chunks - 6.5
Bliss Toffee Flavour Truffle 110g bar 2 chunks - 6.5
Dairy Milk Chocos 46g roll - 12
Caramel 45g bar - 11
Whole Nut 49g - 13.5
Fruit and Nut 49g - 12.5
Turkish Delight 39g - 9
Crunchie 40g - 9.5
Crispello 30g - 8.5
Wispa 39g - 11
Wispa Gold 52g - 13.5
Twirl 43g 11.5
Flake 32g - 8.5
Double Decker 60g - 14
Boost 60.5g - 15.5
Star Bar 49g - 12.5
Timeout 32g - 8.5
Picnic 48g - 11.5
Snack Wafer Each - 3
Snack Shortcake Each - 2.5
Snack Sandwich 27g - 6
Brunch Chocolate Chip - 8
Brunch Raisin - 7.5
Brunch Hazlenut - 8.5
Bournville 45g - 11.5
Dream 45g - 12.5
Fudge 25.5g - 5.5
Freddo 18g - 5
Freddo Caramel 19g - 5
Curly Wurly 26g - 6
Chomp 24g - 5.5
Creme Egg Twisted 45g - 10.5

BAGS, BOXES AND TINS
Bitsa Wispa each - 1
Twirl Bites 2 x bites - 1.5
Crunchie Rocks 25g - 6
Choc Full of Pretzels 37g - 8.5
Choc Full of Popcorn 37g - 8
Choc Full of Peanuts 20g - 6
Caramel Nibbles 40g - 105
Giant Buttons 40g - 10.5
Buttons 65g - 17
White Chocolate Buttons 32g - 9
Eclairs each - 1.5
Heroes each - 2.5
Milk Tray each - 2.5
Roses each - 2 - 3.5

Warburtons Syn Values

Syn Value is per slice, roll etc 

Wholemeal (400g) - 2.5
Milk Roll (400g) - 2.5
Premium Brown (400g) - 3
Danish (400g) - 3
Medium (400g) - 3.5
Toastie (400g) - 3.5
Soft White Farmhouse (400g) - 3.5
Pancake - 3.5
Crusty (400g) - 4
Seeded Batch (400g) - 4.5
Tiger White Sliced (600g) - 4.5
Half & Half Medium (750g) - 4.5
Fruit Loaf with Orange - 4.5
Wholemeal (800g) - 4.5
Crumpet - 5
Stoneground Wholemeal Batch (800g) - 5
Soft Brown Farmhouse (800g) - 5
Soft White Farmhouse Large (800g) - 5
Hot Cross Bun Loaf - 5
Raisin Loaf with Cinnamon - 5
Winter Fruit Loaf - 5
Sandwich Thin - 5
Medium (800g) - 5

Brown Sandwich Thin - 5

Wholegrain Goodness (600g) - 5
Seeded Sandwich Thin - 5
Soft Grained Farmhouse (800g) - 5.5
Toastie, Thick Slice White (800g) - 5.5
White Plus Milk & Calcium (750g) - 5.5
Choc Chip Brioche Roll - 6
Wholemeal Roll - 6
Seeded Batch (800g) - 7
Muffin - 7
White Rolls - 7
Potato Cake - 7
Stoneground Wholemeal Batch Baked Roll - 7
Hot Dog Roll - 7.5
Seeded Burger Bun - 7.5
Square Wrap - 8
Fruity Teacake - 8
Fruity Teacake - 8
Oven Bottom Muffin - 8.5
Brown Square Wrap - 8.5
Seeds & Grain Batch Baked Roll - 9
Seeded Square Wrap - 9












.

Slimming World News

Just a quick note to let people know, Slimming World have added the new Allinson High Fibre White Bread as a healthy B choice. Yes really WHITE BREAD!!, just be aware that due to the size of the slices this only applies to ONE SLICE ONLY so don't get caught out!!        xxxxxxxx

Starbucks Syn Values

The New Standard Caffe Latte
Short - Skimmed Milk - 3.5
Short - Semi-Skimmed Milk - 5
Short - Whole Milk - 5.5
Short - Soy - 4
Tall - Skimmed Milk - 5
Tall - Semi-Skilled Milk - 7
Tall - Whole Milk - 8.5
Tall - Soy - 5.5
Grande - Skimmed Milk - 6.5
Grande - Semi-Skimmed Milk - 9.5
Grande - Whole Milk - 11
Grande - Soy Milk - 7.5
Venti - Skimmed Milk - 8.5
Venti - Semi - Skimmed Milk - 12.5
Venti - Whole Milk - 15
Venti - Soy Milk - 9.5

Fresh Filter Coffee
Short - FREE
Tall - FREE
Grande - FREE
Venti - FREE

Espresso
Solo - FREE
Doppio - FREE

Espresso Con Panna
Solo - 1.5
Doppio - 2

Espresso Macchiato
Solo - Skimmed Milk - 0.5
Solo - Semi-Skimmed Milk - 0.5
Solo - Whole Milk - 0.5
Solo - Soy Milk - 0.5
Doppio - Skimmed Milk - 0.5
Doppio - Semi-Skimmed Milk - 0.5
Doppio - Whole Milk - 1
Doppio - Soy Milk - 0.5

Caffe Americano
Short - FREE
Tall - FREE
Grande - FREE
Venti - FREE

The New Standard Cappuccino
Short Skimmed Milk - 3
Short Semi-Skimmed Milk - 4
Short Whole Milk - 4.5
Short Soy Milk - 3
Tall Skimmed Milk - 3.5
Tall Semi-Skimmed Milk - 5
Tall Whole Milk - 6
Tall Soy Milk - 3.5
Grande Skimmed Milk - 4
Grande Semi-Skimmed Milk - 6
Grande Whole Milk - 7
Grande Soy Milk - 4.5
Venti Skimmed Milk - 6
Venti Semi-Skimmed Milk - 8
Venti Whole Milk - 9.5
Venti Soy Milk - 6

Caffe Misto
Short Skimmed Milk - 2
Short Semi-Skimmed Milk - 2.5
Short Whole Milk - 3.5
Short Soy Milk - 2
Tall Skimmed Milk - 3
Tall Semi-Skimmed Milk - 4
Tall Whole Milk - 5
Tall Soy Milk - 3
Grande Skimmed Milk - 3.5
Grande Semi-Skimmed Milk - 5.5
Grande Whole Milk - 6.5
Grande Soy Milk - 4
Venti Skimmed Milk - 4.5
Venti Semi-Skimmed Milk - 6.5
Venti Whole Milk - 8
Venti Soy Milk - 5

The New Standard Caramel Macchiato (made with reg vanilla flavour syrup)
Short Skimmed Milk - 5
Short Semi-Skimmed Milk - 6
Short Whole Milk - 7
Short Soy Milk - 5
Tall Skimmed Milk - 8.5
Tall Semi-Skimmed Milk - 10.5
Tall Whole Milk - 12
Tall Soy Milk - 8.5
Grande Skimmed Milk - 9.5
Grande Semi-Skimmed Milk - 12
Grande Whole Milk - 13.5
Grande Soy Milk - 10.5
Venti Skimmed Milk - 13
Venti Semi-Skimmed Milk - 16.5
Venti Whole Milk - 19
Venti Soy Milk -  14

The New Standard Caffe Mocha ( with whipped cream)

Short Skimmed Milk - 8
Short Semi-Skimmed Milk - 9
Short Whole Milk - 10
Short Soy Milk - 8.5
Tall Skimmed Milk - 12
Tall Semi-Skimmed Milk - 13.5
Tall Whole Milk - 15
Tall Soy Milk - 12.5
Grande Skimmed Milk - 14.5
Grande Semi-Skimmed Milk - 17
Grande Whole Milk - 18
Grande Soy Milk - 15
Venti Skimmed Milk - 18
Venti Semi-Skimmed Milk - 21
Venti Whole Milk - 23
Venti Soy Milk -  18.5

The New Standard White Chocolate Mocha (with whipped cream)

Short Skimmed Milk - 11.5
Short Semi-Skimmed Milk - 12.5
Short Whole Milk - 13.5
Short Soy Milk - 12
Tall Skimmed Milk - 16.5
Tall Semi-Skimmed Milk - 16
Tall Whole Milk - 19.5
Tall Soy Milk - 22
Grande Skimmed Milk - 21.5
Grande Semi-Skimmed Milk - 23.5
Grande Whole Milk - 25
Grande Soy Milk - 23.5
Venti Skimmed Milk - 26
Venti Semi-Skimmed Milk - 28.5
Venti Whole Milk - 30.5
Venti Soy Milk -  26.5

Hot Brewed Teas
All sizes - FREE

More to come.......xxxxx

Wagamama Syn Values

Sides
Edamame - FREE
Miso Soup and Pickles - 2
Chicken Tebasaki - 7.5
Negima Yakitori - 7
Lollipop Prawn Kushiyaki - 8
Goma Wakame Salad - 8
Raw Salad - 10
Ebi Katsu - 11
Ebu Gyoza - 11
Gyoza - 12
Tori Kara Age - 13.5

Duck Gyoza - 15

Yasia Gyoza - 15

Chilli Squid - 15.5
Pork Ribs - 17.5

Ramen
Chicken Ramen - 26
Chilli Chicken - 30
Chilli Beef - 34
Wagamama - 34.5
Miso - 35
Pork - 35
Teriyaki Salmon - 35.5
Salen Soba - 38

Teppanyaki
Teriyaki Salmon Soba - 14.5
Yasai Yaki Soba - 16
Yaki Udon - 17
Chicken and Prawn Wagamama Pad-Thai - 18.5
Ginger Chicken Udon - 19.5
Yasai Wagamama Pad-Thai - 19.5
Yaki Soba - 21.5
Teriyaki Beef Soba - 23.5

Curry Dishes
Grilled Chicken Katsu Curry - 18
Yasai Katsu Curry - 23.5
Prawn Raisukaree - 27
Chicken Katsu Curry - 27
Chicken Raisukaree - 32
Chu Chee Curry - 33
Prawn Itame - 36
Chicken Itame - 42.5
Yasai Itame - 42.5

Donburi
Teriyaki Chicken Donburi - 15
Chicken and Prawn Cha Han - 15.5
Chicken Tama Rice - 16
Yasai Cha Han - 17.5

Chilli Dishes
Firecracker Prawns - 13.5
Prawn Chilli Men - 19
Yasai Chilli Men - 21.5
Firecracker Chicken - 20.5
Chicken Chilli Men - 23.5

Salads
Ginger Beef and Coriander Salad - 21
Mandarin and Sesame Chicken Salad - 27

Desserts
Natural Fruit Ice Lolly - 4
Citrus Yuzu Frozen Yoghurt - 10
Strawberry and Five Spices Frozen Yoghurt - 11
Chocolate Chilli and Ginger Frozen Yoghurt - 15
Passion Fruit Frozen Yoghurt - 15

Sweet Ginger and Apple Gyoza - 18
Tasters - 21

Coconut Reika - 21
White Chocolate and Ginger Cheesecake - 23
Passion Fruit Cheesecake - 23


Chocolate Fudge Cake - 33.5

Nando's Syn Values

Appeteasers
Houmous with PERI-PERI drizzle - 39
Red Pepper Dip - 39
Spicy Mixed Onions - 6.5
PERI-PERI Nuts - 31.5

PERI-PERI Chicken (on it's own)
Chicken Butterfly - 3.5
1/4 Chicken Breast - 6
1/4 Chicken Leg - 10.5
1/2 Chicken - 17.5
3 Chicken Wings - 9.5
5 Chicken Wings - 15.5
Whole Chicken - 35.5

Burgers, Pittas and Wraps
Chicken Breast Fillet Burger - 23
Chicken Breast Fillet Pitta - 19.5
Chicken Breast Fillet Wrap - 29
Double Chicken Breast Fillet Burger - 28.5
Double Chicken Breast Fillet Pitta - 23
Double Chicken Breast Fillet Wrap - 34.5
Portabello Mushroom and Grilled Halloumi Cheese Burger - 29.5
Portabello Mushroom and Grilled Halloumi Cheese Pitta - 22.5
Portabello Mushroom and Grilled Halloumi Cheese Wrap - 39
Veggie Burger - 21.5
Veggie Pitta - 19
Veggie Wrap -34
Beanie Burger - 25
Beanie Pitta - 24
Beanie Wrap - 37.5

Specials
Prego Steak Roll - 22
Chicken Livers and Portuguese Roll - 32

Salads
Mediterranean Salad - 14.5
Caesar Salad - 11.5
Couscous Salad - 18.5
Mixed Leaf Salad - 1

Sides
Reg Chips - 20.5
Reg Spicy Rice - 13.5
Reg Coleslaw - 12.5
Reg Macho Peas - 8.5
Side Salad Reg - 0.5
Reg Garlic Bread - 16
Corn on the Cob - FREE
Reg Creamy Mash - 13.5

Fino Sides
Luso Beans - 11.5
Ratatouille - 5.5
Sweet Potato Mash - 12.5

Pizza Hut - Syn Values

Starters
Texan BBQ Chicken Wings - 1 ( per one)
Breaded Chicken Strips - 2 ( per one)
Ultimate Garlic Bread - 6.5 (per one)
Bruschetta Garlic Bread - 8.5 (per one)
Seasoned Potato Wedges - 12 (avg serving)
Sizzling Garlic King Prawns - 12 (avg serving)

Pasta
Salmon Pasta Bake - 17.5
Chicken and Mushroom Bake - 18
Lasagna - 19
Creamy Mushroom Ravioli - 23

Pizza ( Large Pan Pizza, sliced into 8, syns per slice)
Veggie Hot One - 12
Veggie Supreme - 12
Hawaiian - 12.5
Farmhouse - 13
Margarita - 13
Chicken Supreme - 13
Spicy Chicken - 13
BBQ Americano - 14.5
Meat Feast - 14.5
BBQ Meat Feast - 15

Pizza ( Regular Pan Pizza, sliced into 6, syns per slice)
Veggie Supreme - 7.5
Veggie Hot One - 8
Hawaiian - 8.5
Chicken Supreme - 8.5
Farmhouse - 9
Margarita - 9
Meat Feast - 9
Spicy Chicken - 9
BBQ Americano - 9.5
Blazin Inferno - 9.5
Double Pepperoni - 9.5

Pizzetta
Virtuous Veg - 22
Chicken Delight - 23
Shrimply Delicious - 23.5

Deserts
Banoffee Cookie Dough - 28
Choc Chip Cookie Dough - 28.5
Choc Fudge Cake - 33.5

Burger King - Syn Values

Garden Salad - FREE
King Fries Small - 7.5
King Fries Reg - 11.5
6 Mini Pancakes with syrup - 13.5
Hamburger - 13.5
King Fries Large - 14
Cheeseburger - 16
King Fries Super - 17
Whopper Junior - 17
Whopper - 32.5
Double Whopper - 44.5
Whopper with cheese - 36.5
Double Whopper with cheese - 47.5
Bacon Butty - 19
Egg and Cheese Butty - 22.5
Onion Rings Reg - 23
Double Cheeseburger - 24
Bacon Double Cheeseburger - 24
Chicken Royale - 24
Veggie Wrap - 24.5
Ocean Catch - 24.5
Double Rodeo - 25
Veggie Bean Burger - 31.5
XL Bacon Double Cheeseburger - 34
Steakhouse - 34
Chicken Royale with cheese - 34.5
Onion Rings Large - 35
Smoked Bacon and Cheddar - 38.5
Onion Rings Super - 46

Extra Easy SYN FREE Dinner Ideas (mostly syn free!)

Steak with potato wedges and roast tomatoes
Cut one large potato per person into wedges and place in a roasting tin. Spray them with low cal cooking spray, add seasoning and a pinch of paprika and roast in the oven at 200/Gas 6 until cooked through, approx 40 mins. Add small tomatoes on the vine half way through. Season lean steaks and cook on a griddle or non-stick frying pan to your liking. Serve with the wedges and roast tomatoes and a large salad.

5 Spice Duck Stir Fry
Thinly slice skinless duck breast fillets and coat in 5-spice powder. Heat a large wok and spray with low cal cooking spray. Cook the spiced duck for a few mins, stirring before adding a large bag of mixed stir fry vegetables and cooking for a few minutes until done. Add a squeeze of lime juice and serve with cooked rice.

Salmon and New Potatoes
Grill salmon steaks and serve with a topping of chopped red pepper, capers and parsley and lots of new boiled new potatoes, broccoli and green beans. Finish with slices of melon and a FREE mullerlight yogurt.

Gammon Grill
Grill a lean gammon steak and serve with new potatoes and lots of vegetables, such as carrots, green beans and broccoli. Have a banana and some pineapple for afters.

Spicy beefburgers and sweet potato chips with chutney
Cook parboiled sweet potato chips in a preheated oven at 240/Gas 9 for 20-25 mins. Make the chutney: put chopped tomatoes, onion, chopped apple ( 2 1/2 syns each when cooked) garlic and balsamic vinegar in a saucepan, cover and cook over a high heat for 5 mins. Uncover and cook for a further 5 mins. Season well. Mix together extra lean minced beef, mustard powder and chilli flakes. Season and mix well. Shape into four burgers. Cook the burgers in low cal cooking spray over a medium heat, for 7 mins on each side. Serve in a 60g wholemeal roll (b). Follow with a melon, grape and kiwi fruit salad.

Beef Braise and Balsamic Cabbage
Soften chopped onion with cubed lean braising steak. Add a pack of chopped root casserole vegetables. Cover with beef stock, add some Marmite and cook, covered, simmering for about 2 hours. Roast shredded red cabbage in a hot oven with some seasoning and a good drizzle of balsamic vinegar, stirring frequently until cooked through.

Yogurt Syn Values

Muller
Mullerlight Cherry - FREE
Mullerlight Rhubard - FREE
Mullerlight Vanilla - FREE
Mullerlight Mandarin - FREE
Mullerlight Strawberry - FREE
Mullerlight Smooth Toffee - FREE
Mullerlight Banana and Custard - FREE
Mullerlight Peach and Pineapple - FREE
Mullerlight Mango and Passion fruit - FREE
Mullerlight Lemon Cheesecake - 1
Strawberry Fruit Corner Mini - 2.5
Fruit Corner Peach and Apricot - 4.5
Blueberry Fruit Corner - 4.5
Red Cherry Fruit Corner - 4.5
Strawberry Fruit Corner - 5
Black Cherry Greek Style Corner - 5
Rhubarb Greek Style Corner- 5
Banana Chocolate Flakes Corner - 6
Chocolate Crunch Corner - 6.5
Toffee Hoops Crunch Corner - 7
Strawberry Crumble Crunch Corner - 8
Amore for me Peach - 8.5
Amore for me Plum and Cinnamon - 8.5
Amore for me Exquisite Orange for me - 8.5
Amore for me Cherry - 8.5
Amore for me Walnut and Greek Honey - 9.5
Deluxe Corner Coconut Dream - 9.5
Deluxe Corner Creme Praline - 9.5
Kids Corner Footballs - 10
After Dinner Mint Deluxe Corner - 10.5

Tesco
Fat Free Blueberry 100g - FREE
Low Fat Raspberry 150g - 2
Low Fat Strawberry 150g - 2
Low Fat Lemon 150g - 2.5
Low Fat Peach 150g - 2.5
Low Fat Cherry 150g - 2.5
Eat Live Enjoy Prune 150g - 3
Low Fat Toffee 150g - 4
Low Fat Hazelnut 150g - 4
Coconut 150g - 4.5
Low Fat Coconut 150g - 4.5
Low Fat Natural 500g - 5
Custard Layered Rhubarb 125g - 5.5
Low Fat Strawberry 450g - 6
Low Fat Peach 450g - 7
Finest Victoria Plum 150g - 7
Finest Champagne Rhubard 150g - 7.5
Low Fat Lemon 450g - 8
Low Fat Peach 450g - 8
Greek Style Natural 200g - 9
Finest Honey and Ginger 150g - 9
Finest Hazelnut 150g - 10
Finest Lemon Curd 150g - 10
Low Fat Cherry 450g - 11
Low Fat Vanilla 450g - 11
Coconut 450g - 13.5
Finest Natural Greek 500g - 18.5
Greek Style Natural 500g - 19.5
Honey Greek Style 450g - 21.5
Low Fat Vanilla 450g - 23.5

Extra Easy SYN FREE Lunch Ideas (mostly syn free!)

Rice Stuffed Peppers
Cook some chopped onions and add a spoonful of dried mixed herbs and some paprika. Mix into cooked rice, red kidney beans and sweetcorn and spoon into pepper halves. Bake them for 45 mins at 180c Gas 4, until tender. Serve with a large mixed salad. Enjoy a couple of peaches for opub.

Chicken and Bacon salad with a sweet twist
Toss together cooked new potatoes and baby salad leaves with sliced cooked skinless chicken and cooked pieces of lean back bacon. Add halved grapes and chunks of fresh peach and serve with a fat free french dressing.

Griddled Vegetables with pasta
Thinly slice courgettes and aubergine (1 of each per person) into long lengths. Preheat a griddle and cook the vegetables for 6-8 mins, turning to make a griddle marks. Add them to a bowl and sprinkle with the juice of 1-2 lemons and some seasoning. Add cooked pasta and some torn basil.

Meaty Chilli and Rice
Dry fry extra lean minced beef in a non-stick pan, add chopped onion, red peppers, mushrooms and chilli powder to taste and cook until soft, then add canned tomatoes and red kidney beans and simmer for 25-30 mins. Serve with boiled rice and a large mixed salad. 

Half pint prawns with lemon
Fill a large glass with whole unpeeled cooked prawns and serve with 2 slices of wholemeal bread (b) and plenty of lemon wedges. Accompany with a big side salad.

Moroccan Couscous
Make up a pack of Ainsley Harriott Moroccan Medley Couscous (1 1/2 syns per packet) and serve with a large mixed crisp salad. Follow with a Free Mullerlight yoghurt.

Prawn Salad
Mix lots of crispy iceberg lettuce, cucumber, tomatoes and juice prawns with Kraft Light Thousand Island Dressing ( 1 syn per level tbsp) and a squeeze of lemon juice. Serve with a 60g wholemeal roll (b)

Smoked haddock and egg salad
Steam or microwave a piece of smoked haddock and poach an egg per serving. Serve the fish and egg on top of a large salad of cucumber, lettuce, tomatoes, beetroot and spring onions.

Smoked salmon, dill and cucumber salad
Peel a cucumber and thinly slice. Add some lemon juice and chopped dill to the cucumber. Serve with smoked salmon and some salad leaves and salad cress.

Grazing Board
On a wooden board arrange cooked sliced meats such as trimmed Parma ham (1/2 syn per slice), deli turkey, lean pastrami and smoked ham with small cherry tomatoes on the vine, cornichons, radishes, pickled onions and a large mixed salad. Follow with a bunch of grapes and Free Mullerlight yoghurt.

Diet Reviews

Atkins Diet

Bleughh!! The idea of losing weight whilst eating cream and cheese is basically what drew me to this diet in the first place. I started by spending an obscene amount on shopping which included double cream and bacon. The absence of fruit and veg is probably the most disconcerting aspect of the diet. It only took me two days to start missing fruit ( I confess I didn't get around to missing veg!! ) so after four days I gave up. In the four days I managed to lose 7 pounds!! but honestly it wasn't worth it. I felt rotten, my skin was grey and greasy and my energy levels were lower than normal. The quick results make this diet popular along with the inclusion of 'naughty' foods however I for one can not see how this is a healthy option for a long term eating plan. 


More to follow..............xx

Extra Easy SYN FREE Breakfast Ideas (mostly syn free!)

Breakfast Ideas Syn Free

Tasty Scrambled Eggs
Cook chopped spring onion, green peppers and tomato in low cal cooking spray until softened. Add a couple of lightly beaten eggs with a pinch of garlic powder and cook until lightly scrambled. Season with soy sauce and serve on 2 wholemeal slices of toast (b).

Cereal and Minty Melon
Enjoy 35g fruit and fibre (b) with milk (a) and a minty melon salad (mix cubes of watermelon, honeydew and cantaloupe melon with shredded mint leaves).

Smoked haddock and egg kedgeree
Cook long grain rice in water with a spoonful of mild curry powder. Drain and mix with cooked smoked haddock and quartered hard boiled eggs. Enjoy 2 weetabix (b) with milk (a) while it's cooking.

Plum and Nectarine Compote
Place slices of ripe, stoned plums and nectarines in a bowl and sprinkle with sweetener. Mix 3 tbsp of quark with lemon juice and sweetener to taste and serve with the fruit. Follow with 2 slices of wholemeal toast (b).

Potato Saute
Saute lots of cooked potato slices in low cal cooking spray and serve with baked beans, mushrooms and an egg or two fried in low cal cooking spray. 

Grilled Kippers
Grill kippers and serve with grilled tomatoes and mushrooms.

Brunch ham and egg wrap
Whisk 2 eggs and cook in a small non-stick frying pan, turn and cook the omelette on the other side. Place on a plate and arrange a couple of slices of lean ham on top. Place a handful of watercress down the middle with a thinly sliced small tomato and roll up to eat.

Potato rosti with bacon
Fry chopped lean bacon in a little low cal cooking spray until crisp. Add to cooked, grated potatoes. Cook onion until soft then add to the potatoes and bacon. Add chives and seasoning and mix well. Shape into patties and cook in low cal cooking spray for 2-3 mins on each side. Serve with oven roasted vine tomatoes and mushrooms.

Simply Oats
One sachet of Quaker Oat So Simple Original with 1 Oat/Scan bran (b) crumbled in, made with milk (a) and topped with some fresh berries of your choice.

Weetabix and Melon
2 weetabix (b) with milk (a) followed by a wedge of melon.

Storecupboard Staples- FREE

Storecupboard Staples

Spice Rack - All herbs and spices are Free

Vinegar, Salt and Pepper - All types of vinegar, salt and pepper are Free 

Soy Sauce - Free and not just for stir fries

Marmite - Love it or hate it, it's Free

Stock - Stock pots, liquid stock, liquid stock concentrate, bouillon powder and stock cubes all Free

Mustard Powder - Great for sandwiches, soups and stews and Free

Fat Free Dressings - 50 kcals or less per 100ml makes this Free

Sweetener - Tablets and most granules are Free

Vegetable Purees - As long as they don't contain oil they are Free

Low Cal Cooking Spray - Only Free when sprayed not poured

Syn Values - Cakes

Syn Values - Cakes

McVities Jaffa Cake Bar - 4.5
Mr Kipling Fancies - 5.5
Mini Muffin - 6
Chocolate Mini Roll - 6
Mr Kipling Country Slice - 6
Iced Finger - 6.5
Jam Tart - 7
Bakewell Slice - 7.5
Mr Kipling Mini Battenburg - 7.5

SUBSCRIBE

SUBSCRIBE AND LET ME KNOW WHAT YOU WANT MORE OF EG. RECIPES, MEAL PLANS ETC..

XX

Super Speed Food List

Super Speed Food List ( these foods are extra low in energy density so have extra slimming power!)

Bilberries                             
Blackberries
Blackcurrants
Boysenberries
Cranberries
Gooseberries
Grapefruit
Guava
Lemons
Limes
Loganberries
Melon
Pomelo
Raspberries
Redcurrants
Rhubarb
Strawberries
Tamarillos
Tayberries
Whitecurrants



Clams                                        

Cockles
Crab
Crayfish
Cuttlefish
Octopus
Oysters
Squid
Whelks
Winkles
Cod
Coley
Dab
Dover Sole
Flounder
Flying Fish
Haddock
Hoki
John Dory
Lemon Sole
Monkfish
Parrot Fish
Plaice
Pollack
Red Snapper
Tilapia
Whiting



Baked Beans                              

Black Gram Beans
Broad Beans
Butter Beans
Flageolet Beans
Garden Peas
Marrowfat Peas
Mushy Peas
Petit Pois
Processed Peas

Extra Easy Meal Plan

Extra Easy One Day Meal Plans

Breakfast
Defrost frozen mixed tropical fruit and mix in 30g Nestle Honey Nut Shredded Wheat and a sliced banana. Serve with fat free natural yoghurt.

Lunch
Mix a can of mixed bean salad with cooked green beans and lots of halved cherry tomatoes. Add a drizzle of balsamic vinegar and some torn basil. Serve with some sliced cooked lean deli ham or turkey. Have some sliced fresh pineapple for afters.

Dinner
Place salmon fillets on squares of foil. Top with thinly sliced red pepper and red onion and drizzle liberally with soy sauce and a squeeze of lime juice. Wrap tightly and place on a baking tray. Cook in a preheated oven at 190/Gas 5 for 20-25 mins. Serve with cooked egg noodles.

Breakfast
Heat 2 cans of chopped tomatoes in a saucepan and reduce over a medium heat for 10 mins. Add a crushed garlic clove, chopped jalepeno pepper and seasoning. Pour onto a large ovenproof dish and make 3-4 small wells in the sauce to break the eggs into. Bake in a preheated oven at 190/Gas 5 until the eggs are set.

Lunch
Cook lean gammon, chopped onions, canned green lentils and diced carrots in stock until the gammon and lentils are tender. Serve with a 60g wholemeal bread roll. Follow with apples and pears for pud.

Dinner
Saute finely chopped onions in low calorie cooking spray for 4-5 mins. Add garlic, peppers and carrots and continue to saute for a few minutes. Add paella rice, a bay leaf and a pinch of saffron threads. Stir in chicken stock bring to a simmer and cook, uncovered over a gentle heat for 15 mins. Add raw tiger prawns, live mussels, cooked shredded chicken and fresh or frozen peas. Cover tightly and turn the heat to low. Allow to cook for a further 12-15 mins until all the liquid is absorbed. Remove from the heat and leave to stand, covered for 10 mins. Stir in chopped parsley and garnish with lemon wedges. Finish with summer fruits layered with fat free natural yoghurt. 

KFC Syn Values

KFC Syn Values (Correct @ May 2013)


Chicken Crispy Strips (each) - 3
Gravy (reg) - 4
Coleslaw (reg) - 5.5
Chicken Drumstick (each) - 5.5
Chicken Thigh (each) - 8.5
Chicken Breast (each) - 9
Gravy (lrg) - 10
Fries (reg) - 11
Chicken Sandwich - 11.5
Coleslaw (lrg) - 11.5
Popcorn Chicken (reg) - 12.5
Fries (lrg) - 14
Chicken Sandwich with sauce - 16
Popcorn Chicken (lrg) - 20.5

McDonald's Syn Values

McDonald's Syn Values

Beef
Hamburger - 12.5
Cheeseburger - 15
Double Cheeseburger - 22
Big Mac - 24.5
Quarter Pounder Deluxe - 26
Chicago Supreme Burger - 33

Chicken
Grilled Chicken and Bacon Salad - 1.5
Chicken McNuggets (6) - 9
Chicken Selects - 12.5
BBQ Chicken Snack Wrap - 15.5
Mayo Chicken - 16
Chicken Salad Wrap - 16.5
McChicken Sandwich - 19.5
Chicken Salad Sandwich - 22

Sweet Chilli Sandwich - 23

Sweet Chilli Wrap - 23
Chicken and Bacon Wrap - 25
Chicken Legend with salsa - 26
Chicken Legend with mayo - 27.5
Chicken and Bacon Sandwich - 31

Fish
Fillet-o-fish - 17
Fish Fingers - 6.5

Deli Choices
Grilled Chicken Salad Wrap - 16.5
Spicy Veggie Wrap - 21
Grilled Chicken Salad Sandwich - 22
Crispy Chicken and Bacon Wrap - 25
Spicy Veggie Sandwich - 26
Sweet Chilli Crispy Chicken Wrap - 29.5
Sweet Chilli Crispy Chicken Sandwich - 29.5
Crispy Chicken and Bacon Sandwich - 31

Sides
Fries Reg - 8.5
Fries Med - 11.5
Fries Lrg - 16.5
Hash Brown - 4

Breakfast
Hash Brown - 4
Oatso Simple - 10
Sugar Donut - 10.5
Toasted Bagel - 11
Blueberry Muffin - 15
Bacon Roll - 17
Bacon and Egg Muffin - 17.5
Double Bacon and Egg Muffin - 20
Sausage and Egg Muffin - 21.5
Bacon, Egg, Cheese Bagel - 23
Chocolate Muffin - 26
Pancakes, Syrup - 26.5
Sausage, Egg, Cheese Bagel - 27
Double Sausage and Egg Muffin - 28.5
Breakfast Wrap - 30
Big Breakfast - 31
Pancakes, Sausage, Syrup - 33.5

Drinks
Oasis Med - 3.5
Cappuccino Med - 4.5
Tropicana Orange - 6
Latte Reg - 7
Fruitizz Med - 8
Coca Cola Med - 8.5
Fanta Orange Med - 8.5
Banana Milkshake Med - 10.5
Strawberry Milkshake Med - 19
Chocolate Milkshake Med - 19.5
Vanilla Milkshake Med - 19.5