CODE – FREE FOOD *w/meal bread 400g loaf
SYNS * ½ pt semi-skimmed milk
SUPERFREE
HEALTHY EXTRAS
TUESDAY – EXTRA EASY
WEIGH IN & LUNCH 1pm – super noodles (made with oxo cube), ham s/wich made with 2 slices w/meal bread, low fat marg (1.5 syns), chopped apple, pom bear crisps (4.5 syns), diet coke & diet fanta
DINNER – Hunters chicken
Chicken breasts topped with 1oz cheddar and bacon, bbq sauce (diet coke chicken recipe), served with SW chips & mixed salad
Snacks at the cinema – pom bear crisps (4.5 syns), diet coke & diet fanta
Total syns 10.5
‘a’ box – 1oz cheddar
‘b’ box – 2 slices w/meal
WEDNESDAY – EXTRA EASY
SNACK 11am – banana & ½ hour swim
BRUNCH – mullerlight, 1 slice w/meal, low fat marg (1syn), spaghetti hoops, Satsuma
MID AFTERNOON – Super noodles made with chicken oxo, mullerlight
DINNER – beef casserole (Schwartz packet 2 syns), boiled potatoes, red cabbage, cauliflower.
Pudding – apple betty (2 syns)
½ hour swim
SUPPER – 3 crackerbread, 3 cheese triangles, ham. Pom bear crisps (4.5 syns)
Total syns 9.5
‘a’ box – 3 cheese triangles
‘b’ box – 1 slice w/meal & 3 crackerbread
THURSDAY – EXTRA EASY
BRUNCH 12noon – fruit salad topped with mullerlight. Bacon, 2 ES sausages (1syn), diced potatoes, scrambled egg, spaghetti hoops, 3 crackerbread, low fat marg (1 syn) and ketchup (1 syn) white coffee with milk (1 syn)
DINNER – pasta carbonara – bacon, onion, mushrooms, eggs, garlic Italian, 1oz cheese
1 hour line dancing
SUPPER – chocolate options (2 syns), butterscotch hifi bar
Total syns 6
‘a’ box – 1 oz cheddar cheese
‘b’ box – 3 crackerbread & 1 hifi bar
FRIDAY – EXTRA EASY
BRUNCH - Super noodles made with chicken oxo, mullerlight with chopped strawberries & banana. WW muffin (2 syns)
DINNER – chicken legs & thighs, spare ribs (4.5 syns) mixed salad, boiled eggs
SUPPER – 3 crackerbread, 3 laughing cow cheese, ham. Chocolate options (2 syns) alpen light. Mullerlight
Total syns 8.5
‘a’ box – 3 laughing cow cheese
‘b’ box – 3 crackerbread & alpen light
SATURDAY – EXTRA EASY
BREAKFAST – mullerlight, banana
LUNCH 1.30pm – SW brekkie – bacon, 2 ES sausages (1 syn) Frylight herb diced potatoes, plum tomatoes, beans, 2 Frylight fried eggs, 2 slices w/meal toast – low fat marg (1.5 syns)
½ hour swim
SUPPER – pasta n sauce (½ syn), 3 crackerbread (3 syns), 3 laughing cow cheese, ham. Chocolate options (2 syns)
Total syns 8
‘a’ box – 3 laughing cow cheese
‘b’ box – 2 slices w/meal
SUNDAY – EXTRA EASY
SNACK 10am – mullerlight, diet coke
BREAKFAST – 1 weetabix topped with milk (from allowance) chopped strawberries, chopped banana & sweetener. 3 w/meal crackerbread topped with 1 laughing cow light cheese & ham
MID AFTERNOON - Super noodles made with chicken oxo, Pom bear crisps (4.5 syns) mcvities quirk (3 syns) diet coke
MONDAY – EXTRA EASY
LUNCH - 3 w/meal crackerbread topped with 1 laughing cow light cheese, ham & beetroot. Pom bear crisps (4.5 syns). Mullerlight, Diet coke
DINNER – steamed trout & pasta salad (mixed beans, cucumber, tomato, spring onion, peppers, vinaigrette)
Total syns 4.5
‘a’ box – 1 laughing cow cheese
‘b’ box – 3 crackerbread
total syns for the week 47
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