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.