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