Category Archives: Meal Plans

What I’m planning to eat for the upcoming week.

Meal Plan – Sunday – Saturday (14th – 20th Dec)

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Hi guys,

So meal plan for next week. It’s getting closer to Christmas and I’m kinda hoping to get through Christmas and New Year relatively unscathed. I’m willing myself to stick to plan this week so it will give me some wiggle room over the holidays.

Sunday
Breakfast: syn-free sausages, eggs, 400g wholemeal toast (HEB) and baked beans (ss)
Lunch: Christmas lunch with Mum and sisters
Dinner: Friend’s Christmas Do at Nando’s

Monday
Breakfast: bacon, spinach (s) and mushroom (s) omelet with 40g reduced fat cheese (HEA)
Lunch: SW crunchy Thai beef salad (0.5 syn) with chinese cabbage (s), radishes (s), spring onions (s), carrots (s)
Dinner: SW rich beef stew with carrots (s), sprouts, onions (s) and mushrooms (s)
Superspeed – 0, speed – 9
Total syns: 0.5

Tuesday
Breakfast: congee with beef slices, tomato (s), Chinese mushrooms (s), preserved cabbage (s) and spring onions (s)
Lunch: SW rich beef stew with carrots (s), sprouts, onions (s) and mushrooms (s)
College snack: jacket potato with cheese (HEA) and baked beans (ss)
Dinner: SW crunchy Thai beef salad (0.5 syn) with chinese cabbage (s), radishes (s), spring onions (s), carrots (s)
Superspeed – 1, speed – 11
Total syns: 0.5

Wednesday
Breakfast: congee with beef slices, tomato (s), Chinese mushrooms (s), preserved cabbage (s) and spring onions (s)
Lunch: SW crunchy Thai beef salad (0.5 syn) with chinese cabbage (s), radishes (s), spring onions (s), carrots (s)
Dinner: SW rich beef stew with carrots (s), sprouts, onions (s) and mushrooms (s)
Superspeed – 1, speed – 11
Total syns: 0.5

Thursday
Breakfast: congee with beef slices, tomato (s), Chinese mushrooms (s), preserved cabbage (s) and spring onions (s)
Lunch: SW lamb hotpot with carrots (s), potatoes, sprouts, onions (s) (1 syn)
College: jacket potato with tuna (s) in light yoghurt and coleslaw (10 syns)
Dinner: SW chicken (s) and leek (s) pie with carrots (s), peas (ss) and mushrooms (s)
Superspeed – 1, speed – 11
Total syns: 11

Friday
Breakfast: bacon, eggs, mushrooms (s) and baked beans (ss)
Lunch: SW chicken (s) and leek (s) pie with carrots (s), peas (ss) and mushrooms (s)
Dinner: SW chilli con carne with rice (carrots (s), celery (s), peppers (s), onions (s)
Superspeed – 2, speed – 9
Total syns: 0

Saturday
Breakfast: spinach (s) and mushroom (s) omelet with reduced fat cheese (HEA)
Lunch: SW chilli con carne with rice (carrots (s), celery (s), peppers (s), onions (s)
Dinner: out for Christmas do

Hopefully I can stick to plan to give me a good little push with Christmas only a few days away 🙂

Until next time.. x

Food Plan – 7th – 13th December

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Hi guys,

So this is my food plan for the coming week (though by the time this is posted, I think we’ll be a couple of days in but that’s ok – right?). Here goes..

Sunday
Breakfast: congee with sliced beef and preserved cabbage (s)
Lunch: soy salmon with broccoli (s), green beans (s), peas (ss), sweetcorn
Dinner: chicken (s) stew with sprouts, carrots (s), potatoes, mushrooms (s), broccoli (s), tomatoes (s) and pickled beetroot (s)
Superspeed – 1, speed – 9
Syns: 0

Monday
Breakfast: congee with sliced beef and preserved cabbage (s)
Lunch: chicken (s) stew with sprouts, carrots (s), potatoes, mushrooms (s), broccoli (s), tomatoes (s) and pickled beetroot (s)
Dinner: Pork soup with carrots (s) and green radish (s)
Superspeed – 0, speed – 9
Syns: 0

Tuesday
Breakfast: congee with sliced beef and preserved cabbage (s)
Lunch: Pork soup with carrots (s) and green radish (s)
College: jacket potato with cheese (HEA) and baked beans (ss) and a tomato cup-a-soup (4.5 syns)
Dinner: soy salmon with broccoli (s), green beans (s), peas (ss) and corn on the cob
Superspeed – 2, speed – 5
Syns: 4.5

Wednesday
Breakfast: congee with sliced beef and preserved cabbage (s)
Lunch: tomato speed soup (ss) with a grilled cheese sandwich (HEA & HEB)
Dinner: out with friends to a Thai restaurant
Superspeed – 1, speed – 1
Syns: 30?

Thursday
Breakfast: bacon, egg, beans (ss) and mushrooms (s)
Lunch: bacon hamburger with carrot fries (s)
College: jacket potato with cheese (HEA) and baked beans (ss)
Dinner: chicken (s) stew with sprouts, carrots (s), potatoes, mushrooms (s), broccoli (s), tomatoes (s) and pickled beetroot (s)
Superspeed – 2, speed – 8
Syns: 0

Friday
Breakfast: syn free sausage, eggs, beans (ss) and mushrooms (s)
Lunch: chilli con carne with rice (carrots (s), celery (s), peppers (s), onions (s))
Dinner: Burger in a bowl – cucumber (s), carrots (s), lettuce (s), pickled cucumber (s), tomato (s) (4 syns) with 2 slices light Dairylea (HEA)
Superspeed – 1, speed – 10
Syns: 4

Saturday
Breakfast: mushrooms (s) on toast (6 syns)
Lunch: chilli con carne with rice (carrots (s), celery (s), peppers (s), onions (s))
Dinner: chilli dog using chilli con carne and syn free sausage with a wholemeal bread roll (HEB) and 2 slices light Dairylea (HEA) with carrot fries (s)
Superspeed – 0, speed – 5
Syns: 6

What is congee?
Congee is an Eastern dish which is essentially rice porridge or a rice soup. A cup of rice is boiled over a long period with lots of water or stock which is easy to digest. Different ingredients can be added but I make mine with preserved cabbage and stock with some sliced beef topside. I usually have it whilst I’m ill but I’ve been craving something warm and savoury and think this will do the trick now it’s dipping below 0 degrees.

Until next time guys.. x

Food Plan – Sunday to Saturday

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Hi everyone,

I hope you’ve all been enjoying my posts so far. I’ve liked the fact that they’re keeping me accountable with what I eat and although I’ve missed one weigh in, I’ve lost 4lbs since I started the blog and got my half stone award! I’ve been doing SW since August so it’s been a lot of ups and downs and maintaining so this is real progress for me. I hope it continues!

To the food diary-

Sunday
Breakfast: Bacon, spinach (s), mushroom (s) and cheese (HEA) omelet with baked beans (ss) and strawberries (ss)
Lunch: roast chicken leftovers (s) with roast potatoes, carrots (s), broccoli (s), green beans (s), sprouts and gravy (4 syns)
Dinner: Beef stew with carrots (s), sprouts, potatoes, celery (s), onion (s), mushrooms (s)
Superspeed – 2, speed – 9
Total syns: 4

Monday
Breakfast: Bacon sandwich using 400g wholemeal bread with ketchup (2 syns)
Lunch: Leftover beef stew with carrots (s), sprouts, potatoes, celery (s), onion (s), mushrooms (s)
Pre-volunteering snack: Bacon, spinach (s), mushroom (s) and cheese (HEA) omelet with baked beans (ss)
Dinner: roast chicken leftovers (s) with roast potatoes, carrots (s), broccoli (s), green beans (s), sprouts and gravy (4 syns)
Superspeed – 1, speed – 10
Total syns: 6

Tuesday
Breakfast: eggs and beans (ss) with strawberries (ss), honey dew melon (ss) and 0% fat yoghurt
Lunch: soy salmon with roast potatoes, broccoli (s), green beans (s) and carrots (s)
College snack: jacket potato with cheese (HEA) and beans (ss) and a tomato cup-a-soup (4.5 syns)
Dinner: Leftover beef stew with carrots (s), sprouts, potatoes, celery (s), onion (s), mushrooms (s)
Superspeed – 4, speed – 7
Total syns: 4.5

Wednesday
Breakfast: Bacon, eggs and beans (ss) with strawberries (ss), honey dew melon (ss) and 0% fat yoghurt
Lunch: tomato speed soup (carrots (s), tomatoes (s), celery (s), onion (s), pickled onion (s) baked beans (ss)) with a grilled cheese sandwich (HEA & HEB)
Dinner: soy salmon and roast potatoes with carrots (s), broccoli (s), garden peas (ss), mini corn on the cob
Superspeed – 5, speed – 7
Total syns: 0

Thursday
Breakfast: 0% fat yoghurt with strawberries (ss), honey dew melon (ss), banana and pear (s)
Lunch: tomato speed soup (carrots (s), tomatoes (s), celery (s), onion (s), pickled onion (s) baked beans (ss)) with a grilled cheese sandwich (HEA & HEB)
College snack: jacket potato with tuna (s) in light creme fraiche (6 syns) and a tomato cup-a-soup (4.5 syns)
Dinner: SW lamb hotpot (1 syn) with carrots (s), garden peas (ss) and broccoli (s)
Superspeed – 4, speed – 9
Total syns: 11.5

Friday
Breakfast: Bacon, egg, mushrooms (s) with honey dew melon (ss)
Lunch: tomato speed soup (carrots (s), tomatoes (s), celery (s), onion (s), pickled onion (s) baked beans (ss)) with a grilled cheese sandwich (HEA & HEB)
Dinner: spiced chicken (s) marinated in 0% fat yoghurt with roast potatoes, lettuce (s), tomatoes (s), cucumber (s)
Superspeed – 2, Speed – 10
Total syns: 0

Saturday
Breakfast: Bacon sandwich with ketchup (2 syns)
Lunch: Leftover spiced chicken (s) marinated in 0% fat yoghurt with roast potatoes, lettuce (s), tomatoes (s), cucumber (s)
Dinner: chicken (s) pizzas with olives (1 syn), peppers (s), cheese (HEA), mushrooms (s), tomatoes (s)
Superspeed – 0, speed – 8
Total syns: 2

So that is the meal plan for the week. There are some days which are syn free but I haven’t figured out my snacks for the week so I expect the syns will come out higher by the time next week rolls round. Plenty of speed and superspeed foods so hopefully I will get that 1lb loss on Wednesday and it’ll keep me in good stead for the next weigh in 🙂

Until next time.. x

Meal Plan – Sun – Sat

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Hi guys,

Just a quick meal plan as promised. Getting back on the wagon this week.

Sunday
Breakfast: Fried egg with beans and bacon. Yoghurt with passion fruit and strawberries
Lunch: Ham salad sandwich using 400g wholemeal bread (HEB)
Snack: Me and OH are going to our wedding cake tasting (yay! not so yay on the diet front though!) so I imagine there is going to be quite a lot of cake eating.
Dinner: SW Cottage pie with carrot and swede topping with broccoli and green beans

Monday
Breakfast: Syn free sausages (made by a butcher I found using chicken mince with about 5% fat) with beans, mushrooms and spinach. Maybe topped with a fried egg
Lunch: leftover SW cottage pie with veggies
Snack: Ham salad sandwich with 400g wholemeal bread (HEB) and a yoghurt with some fruit
Dinner: “naked” steak burger (less than 5% fat) with roast new potatoes and veggies

Tuesday
Breakfast: 125g Frozen YooMoo Yoghurt (4.5 syns) with passion fruit, strawberries and clementines. Cheese toastie using 30g cheese (HEA) and 400g wholemeal bread (HEB)
Lunch: leftover SW cottage pie
Snack: Clementines and a Muller Light
Dinner: Pork chop with roast new potatoes and veggies

Wednesday
Breakfast: Cheese toastie using 30g cheese (HEA) and 400g wholemeal bread (HEB) with beans
Lunch: Sainsburys beef ravioli 400g tin with clementines and a Muller Light
Snack: Sharon Fruit, Melon Slices
Dinner: Leftover SW cottage pie

Thursday
Breakfast: 30g Special K Granola (HEB) with fat free yoghurt and fruit
Lunch: roast new potato salad with salmon and broccoli
Snack: clementines, Melon Slices
Dinner: smash pizza with ham, sweetcorn, chicken and some olives (2 syns) with 30g cheese (HEA)

Friday
Breakfast: 30g Special K Granola (HEB) with fat free yoghurt and fruit
Lunch: smash pizza with ham, sweetcorn, chicken and some olives (2 syns) with 30g cheese (HEA)
Snack: banana
Dinner: syn free sausage with roast new potatoes and beans

Saturday
Breakfast: Mushroom and spinach omelet with 30g cheese (HEA)
Lunch: syn free sausage with roast new potatoes and beans
Snack: Options hot chocolate (3 syns with splash of milk) and chocolate rice cake (1.5 syn each)
Dinner: roast chicken with roast new potatoes, carrots, sprouts and gravy (3 syns)

That’s the plan so far. Hopefully it will pan out and I won’t change my mind too much from now until next week (or on the day as my OH has probably decided to cook something amazingly full of calories!)

My shop blog will be with you soon – probably will be tomorrow evening as there’s a few bits I want to get from Costco.

Until then.. x

Meal Plan Mon – Wed

Posted in Daily Thoughts, Meal Plans by

Hi guys,

So I’ve meal planned until Sunday and here’s what I think I shall be having until weigh in.

Monday
Breakfast: 2 slices of 400g wholemeal toast (HEB) with spaghetti hoops, 2 fried eggs, a muller light
Lunch: chicken and sweetcorn soup (0.5 syn) with leftover lamb shank with broccoli, swede, sprouts with a teeny bit of mint sauce (0.5 syn)
Dinner: Homemade lasagne with 5% beef mince, spinach, onions, mushrooms, carrots & celery with wholemeal pasta sheets and a mix of red leicester & mature cheddar and a white sauce using cauliflower and 3 dairylea light triangles so pretty much works out at 1 syn & 1 HEA per portion
Snacks: seafood sticks, 2 clementines, 4 boiled eggs

Tuesday
Breakfast: beans, mushrooms, 2 rashers of bacon, 2 fried eggs, banana
Lunch: HM lasagne (1 syn & HEA)
Pre-college meal: ham sandwich (HEB) with cucumber, tomatoes, pickled cucumber & beetroot with pineapple
Post-college snack: spinach salad with mussels, tomatoes, cucumber, beetroot and low fat dressing (not sure which ones, will update syn value in my daily log)
Snacks: 2 clementines, 2 boiled eggs, banana

Wednesday
Breakfast: Oat-so-simple multigrain porridge fruit muesli (HEB & HEA)
Lunch: chicken & sweetcorn soup (0.5 syn), muller light, banana, clementine
Dinner: HM chicken kebab marinated in 0% fat yoghurt and spices with a spinach salad, tomatoes, cucumber, beetroot, low fat dressing
Snacks: 4 boiled eggs, muller light, pear

Total approx syns: around 9, depending on salad dressing
Total used in the week (approx): 52.5
Average: 7.5 syns/day

Ok guys so that’s the plan. I’m really really hoping for a loss on the scales. I’m drinking so much water and tea at the moment and almost constantly running to the loo which is annoying. Along with my cough, tiredness, body aches due to the coughing – it’s been a rough week! I may add a few more syns here and there as I’ve used about half but it depends how I feel as it is running up to weigh in day and I’m notorious for maintaining.

My daily food updates will be coming as usual. I’m definitely feeling better for logging all my food and taking photos (even for my midnight snacks!). My next non-food diary blog will probably be Wednesday after weigh in (though it will probably have the first half of my meal plan in it as I’ll probably do a little shop Wednesday or Thursday).

Until next time.. x