Becca Jane St Clair

Last night I got my 2 Stone Award!!

A few of my friends have asked me what I eat since I tend to have consistent weight loss, and when I do have a wobble, I usually know what the cause was. I lose on average 1 1/2 – 2 1/2 pounds per week, which for me isn’t bad! So since I decided to start tracking my food again this week, I thought I would post a typical week. I’ll add recipes at the bottom.

For those of you not on Slimming World, Slimming World has 5 categories for food. Free and Super Free (mostly fruit, vegetables, and other food that fill you up – things like pasta, rice, lean meats, etc.), Syns, Healthy Extra As (something with calcium), and Healthy Extra Bs (something with Fiber). Additional As and Bs can be had, but you count them as Syns. The booklet you get when you join has hundreds of Syn values, and you can find the values for everything else online (or with the ap). If the Syns aren’t listed, you can use the Syn calculator. If an item has Syns, the number is indicated in parenthesis. Slimming World has three eating plans, Original, Green, and Extra Easy. I tend to follow Extra Easy. Unless otherwise stated, the coffee I drink is fresh brewed, sweetened with saccharine tablets and my tea is Tetley “best of both” blend. Mayonnaise used is Hellman’s Lightest, Ketchup is always Heinz Reduced Sugar and Salt, Bread is usually from a 400g loaf of Warburton’s, Squash is no added sugar Robinsons.

Day 1
HEA: 250ml semi-skimmed milk measured out and used in tea/coffee
Breakfast – BLTEP(*) wrap in a Weight Watcher’s Tortilla (5 Syns) with Mayonnaise (.5 Syns), banana, coffee with milk.
Morning Snack – grapes, a pear, 500ml squash, and a cup of tea with milk
Lunch – Leftover Stew(**), 60g sliced wholemeal bread (HEB) with Flora spread (.5 Syns), 500ml no added sugar lemon squash, cup of tea with milk
Afternoon Snack – WW mini cake (3 Syns), apple, cup of tea with milk
Dinner/Tea – Vegetarian Chilli(***), 500ml diet iced tea
Evening Snack – RitterSport chocolate (6 Syns), cup of tea with milk
Total Syns: 15

Day 2
HEA: 250ml semi-skimmed milk measured out and used in tea/coffee
Breakfast – 3 egg omelette with 10g Reduced Fat Cheddar cheese (1.5 Syns), tomatoes, mushrooms, and 1 TBS Reduced Sugar and Salt Heinz Ketchup (.5 Syn), banana, coffee with milk, tea with milk
Morning Snack – Grapes and a plum, tea with milk, 500ml squash
Lunch – 3 Chicken Fingers(^) (3 Syns), seasoned potato wedges, cucumber salad(^^), Ranch dressing dip (made with powder and Greek yogurt) (.5 Syn), 1 TBS Reduced Sugar and Salt Heinz Ketchup (.5 Syn), 500ml diet iced tea
Afternoon Snack – apple and a pear with a cup of tea with milk
Dinner/Tea – I tried making mushy pea curry, but I didn’t like it, so I wound up with beans on toast (HEB), salad, and 500ml squash
Evening Snack – WW cake (3 Syns), tea with milk
Total Syns: 9

Day 3
Breakfast – BLTEP sandwich on wholegrain bread (HEB) with 1 TBS Lightest Mayo (.5 Syn), banana, Coffee with milk (.5 Syn)
Morning Snack – 500ml squash, tea with milk (.5 Syn), beans on toast (5 Syn)
Lunch – Pasta with Lightest Philadelphia Cream Cheese (HEA) stirred in and one Chicken finger(^) cut up (1 Syn), Cucumber salad(^^), apple, 500ml squash, tea with milk (.5)
Afternoon Snack – Pink N White (2.5 Syns), pear, tea with milk (.5)
Dinner/Tea – Pork steaks with mustard and agave(^^^) (1 Syn), sauteed potatoes, sprouts, salad, muller light yogurt, 500ml diet iced tea
Evening Snack – Options hot chocolate (2.5 Syns)
Total Syns: 14.5

Day 4
Breakfast – BLTEP* on wholegrain toast (HEB) with mayo (.5 Syn), coffee with milk (.5 syn), tea with milk (.5 syn), plum
Morning Snack – ASDA Vitality cereal bar (3.5 Syns), apple, coffee with milk (.5 Syn)
Lunch – Jacket Potato with reduced fat Cheddar cheese (HEA), Tuna mayo (1 Syn), and ketchup (.5 Syn), salad, pear, green tea, 500ml squash
Afternoon Snack – Pink N White (2.5 Syns), tea with milk (.5 syn), 500ml squash
Dinner/Tea – Fish and Chips(+) (2.5 Syns), mushy peas, salad, ketchup (.5 Syn), 500ml squash
Evening Snack – green tea
Total Syns: 13

Day 5
HEA: 250ml semi-skimmed milk used in coffee and tea
Breakfast – BLETP on toast (HEB) with mayo (.5 Syn), coffee with milk, tea with milk
Morning Snack – 500ml diet iced tea (++) (.5 Syn), plum
Lunch – (I wasn’t feeling well) Scrambled eggs, 10g cheddar (1.5 Syns), wholegrain toast (rest of HEB), green tea
Afternoon Snack – Atkins Endulge Chocolate Coconut bar (6.5 Syns), 500ml diet iced tea (.5 Syn)
Dinner/Tea – Roast chicken, roast potatoes, mushy peas, sprouts, ketchup (.5 Syn), tea with milk
Evening Snack – Options Hot Chocolate (2.5 Syn) made up with water and the rest of my HEA milk
Total Syns: 12.5

Day 6
HEA: 250ml semi-skimmed milk used in coffee and tea
Breakfast – Eggs over easy, Toast (HEB), lettuce, tomato, mayonnaise (.5 Syn), Apple, coffee with milk
Morning Snack – ASDA Vitality cereal bar (3.5 Syn), Pear, coffee with milk, 500ml squash
Lunch – Salad – lettuce, tomato, cucumber, chicken, corn, pasta, and dressing(^^), mullerlight yogurt, banana, 500ml squash
Afternoon Snack – 2 cups of tea with milk, no food as we were going out to dinner….
Dinner/Tea – Dinner out at the Fox and Hounds pub — baked sea bass with parsley, boiled new potatoes, salad, and cole slaw (counting 1 Syn for the mayo in the slaw), and then because I had some Syns left and I looked up on the Slimming World App that a basic Lemon Meringue was 8.5, I had that for desert, and 500ml sparkling water
Evening Snack – cup of green tea
Total Syns: I counted today at 15 since we went out to dinner. If the desert was 8.5, I had 14 Syns, but I am counting it as 15 to be safe, though I might have gone over 15 for the day, depending on how “naughty” the desert was!

Day 7 – Weigh In Day!
HEA: 250ml semi-skimmed milk used in coffee and tea+++
Breakfast – Scrambled eggs, baked beans, grilled tomato, apple, coffee with milk
Morning Snack – pear, mullerlight, coffee with milk
Lunch – We went to Morrison’s Cafe since we had a meeting in town. I had a Jacket potato with beans and a salad (no dressing), a mullerlight, and 2 cups of peppermint tea (all free!)
Afternoon Snack – apple, 500ml squash and a cup of peppermint green tea
Dinner/Tea – Eggs over easy, Toast (HEB), lettuce, tomato, mayonnaise (.5 Syn), RitterSport (5 Syn), tea with milk
Evening Snack – 2 Pink N Whites (5 Syn), tea with milk
Total Syns: 10.5

And this week I lost 2.5lbs to finally get my 2 stone award!

Some days I ate lots of food, some days I didn’t eat as much, but the idea is to eat if you are hungry — ie, don’t starve yourself and always eat until you are full. Some days all I really needed to feel full was some eggs and toast. Some days I needed more. Most days I ate salad at least once, maybe twice. I know it’s not the season for it, but a small pile of leaves and tomato with cucumber on the side is manageable.

~~*~~

* – BLTEP wrap or sandwich is a lean bacon, lettuce, tomato, egg, and pickle (gherkin) wrap/sandwich. I usually use 1TBS of Lightest mayonaise for 1/2 Syn, and either my HEB bread choice or I Syn a wrap. This became my go-to breakfast all week!

** – I made this in the crock pot on Wednesday and had the leftovers for lunch the following day. Combine diced chicken breasts, mushrooms, carrots, parsnips, potatoes, peas, and tinned tomato in your crock pot with 2 Knorr stock pots, mixed herbs, and 3 bay leaves. If you are using frozen chicken and vegetables, you don’t need to add any water. If using fresh, add a mugful of water. Cook on low for 6-8 hours. To thicken the stew, take a ladleful of the vegetables and blitz with a stick blender, then stir back in.

*** – See Slimming World Friendly Chilli

^ – I used a bag of 10 frozen chicken fillets from iceland and coated them with a beaten egg and then crumbs made from 2 slices of Hovis bread (10 syns for the bread), so I calculated these at 1 Syn per strip)

^^ – Super easy and free dressing made from 2TBS greek yogurt, 1TBS apple cider vinegar, and 1tsp dill, added to diced cucumbers and tomatoes on a bed of lettuce

^^^ – I coated pork steaks with 1TBS Tesco Whole Grain Mustard (1/2 Syn) and 1TBS Agave syrup (1/2 Syn) in a hot oven for 10 minutes on each side.

+ – I coated the fish with an egg wash and crumbs made from 1 slice of wholegrain bread

++ – Some of the iced tea I was drinking has 0 calories, so it is free, but another brand has 5 calories per serving, so 1L is 20 calories or 1 Syn.

+++ – I always measure out 250ml of milk in the morning and then keep track of my cups of tea/coffee. If I decide to have cheese later in the day, I change the tea/coffee to 1/2 Syn per splash of milk. If I have any milk leftover at the end of the day, I will either drink it straight or have an Options hot chocolate made up with water and topped up with the last bit of milk.

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