Food Plan – Sunday to Saturday

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

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

Crazy Crazy Week

Hi guys,

Apologies for the lack of posts. It has been a crazy week what with being in London and this cough (almost!) killing me. I haven’t food optimised much and I didn’t make weigh in this week due to as soon as I was back, I had a lot of social commitments to attend which I couldn’t get out of so I literally haven’t been able to get home before 10pm since I got back from London on Monday. Tonight will be the first “early” night I’d have and I am doing my food shop as I won’t have time for the rest of the week with my volunteering and college. Plus, I really need to get back on the wagon! Flexible syns got thrown out of the window a bit due to London and also lack of planning since I’ve come back.

All the junk and the stress of my cough and not sleeping for more than 4 hours a night whilst in London took its toll and I had the worst breakout on my face. I hardly ever break out so that was when I knew I had to really make sure I was getting at least 7 hours and drinking more water at least as food-wise I’ve not been great at all due to eating out so much.

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I haven’t taken photos of all my food this week so I’m kind of drawing a line under it all and making sure I stock up on some fresh fruit and veg (totally empty at the moment!). Below is my food log of the week which may or may not correspond with the photos above.

Saturday (London 1st day)

Breakfast: Granola with yoghurt and mixed berries with iced water

Lunch: Home made roast tomato tapenade stuffed chicken breast wrapped in bacon (3 syns) with sweet potato fries and a cup of tea

Dinner: Meal in China Town – if I could guestimate the syns I’d probably say around 20 to be on the safe side

Syns: 21

Remaining: 59

Sunday (London 2nd day)

Breakfast: Full English – scrambled eggs, fried eggs, poached eggs, bacon (cut the fat off), mushrooms, sausages, hash browns (15 syns?)

Lunch: Salad with houmus, quinoa, edamame (didn’t have the salad dressing), grapes

Dinner: half of that massive burger (couldn’t fit it in my mouth!) with fries

Syns: way too many…. 30 – 40? I’m just going to just go with it I think as it doesn’t get better.

Monday (London 3rd day)

Breakfast: double bacon cheeseburger and half large fries

Lunch: a frozen yoghurt with passion fruit seeds and half portion of grilled dumplings and an iced coffee

Dinner: dim sum with a relative in China Town

Tuesday (home)

Breakfast: ham and onion bun with a coconut tart

Lunch: Beans and cheese panini with tomato soup

Dinner: Lean corned beef hash with pickled cabbage and pickled onions

Wednesday

Breakfast: corned beef hash leftovers

Lunch: mushroom and pak choi buns

Dinner: pizza :/ and a slice of chocolate cake as it was a friend’s birthday.

Thursday

Breakfast: beans and cheese panini with tomato soup

Lunch: eggs and bacon with beans

Dinner: turkey stir fry

Friday

Breakfast: mushroom and pak choi buns

Dinner: corned beef hash leftovers

Dinner: Chinese meal with my parents’ colleagues

Saturday

Breakfast: a Christmas wrap with roast chicken, roast carrots and parsnips, stuffing and cranberry sauce (my sister’s a bad influence!)

Lunch: corned beef hash leftovers

Dinner: not sure as of yet. Possibly turkey stir fry leftovers at this rate.

 

I’ll let you know how my meal plan goes for next week. Hopefully I’ll be able to post about my shopping if I’m not in a tizz as soon as I get home and I get a proper plan done this afternoon. I had a massive meat delivery the other day and spent a good hour and a half pulling all the fatty bits off before I put it in the freezer so it’s ready to use so I don’t think there will be too much – just fresh fruit and veg and any store cupboard essentials that need topping up.

Until next time.. x

 

Meal Plan Mon – Wed

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

Sunday Round Up

Hi guys,

Feeling a bit better today. Less zombie like though my cough is still pretty bad. I have my first volunteering session tomorrow so I’m really hoping it will have died down a bit by then. Don’t want to infect the whole class before they’ve had time to absorb everything! Anyhow, here’s my food log for today:

2014-11-09 01.26.29

Midnight munchies: so last night I went to sleep really early and woke up at 1am absolutely starving. I found 3 Haribo tangfastic sweets (1.5 syns) on my bedside table so was hoping that would just soothe me until the morning but nope! So ended up going into the cold kitchen to make myself a sandwich with 2 slices of 400g wholemeal bread (HEB) with ham, pickled cucumber, tomatoes and normal cucumber as well as a banana.

Photo on 09-11-2014 at 10.29 #2

Breakfast: 3 egg omelette with spinach, mushrooms and 30g of red leicester (HEA) and a black tea with sweetener. I’ve decided to speed my recovery I’m going to have the cough syrup and so I didn’t want to syn any milk (especially after the Tangfastics fiasco) and it’s pretty high in syns – the cough syrup, not the milk!

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Only had 1 tbsp of cough medicine (3 Syns)

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Lunch: a portion of chicken and sweet corn soup (0.5 syn) with a cherry Mullerlight and half a pack of seafood sticks. And 2 flasks of black tea.

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Dinner: slow roasted lamb shank with a tbsp of mint sauce (0.5 syn) with broccoli, swede, roast potatoes, roast carrots and sprouts

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Dessert: a treat size bag of Haribo tangfastics (4.5 Syns) and two clementines

Total Syns: 10
Remaining: 61.5

Saturday Round Up

Hi guys,

Today I have full on lurgy. Drinking lots of tea to soothe my throat as I’m not wanting to use honey, etc.

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Breakfast: 2 slices of 400g wholemeal toast (HEB) with a 400g tin of spaghetti hoops, 2 fried eggs and a flask of tea with sweetener and semi skimmed milk (HEA)

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Snack: 2 flasks of tea, clementine & egg with soy sauce

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Lunch: SW teriyaki salmon (1 syn), broccoli, green beans, balsamic vinegar plum tomatoes and a flask of tea

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Snack: three boiled eggs with soy sauce and another clementine

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My throat was killing me so I caved in and took a tablespoon of this cough medicine (which is amazing!) – 3 Syns though 😦 Also had 3 Syns worth of olives and three slices of ham which I forgot to photograph!

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Dinner: was in the mood for soup with my throat so I made chicken and sweet corn soup with egg. There’s about six portions and I did use a bit of corn flour (3 Syns) so about half a syn a portion.

Total Syns: 7.5
Remaining: 71.5

It’s Been a While – Fresh Start

Hi everyone,

Apologies for not really getting started on the blog. I did join a Slimming World group again and have been ambling along. I lost 5lbs in my first week but since then I’ve been gaining and losing the same 2lbs or maintaining. Unfortunately, the exact reason why is known. I have been inundated with work and on a personal level, it’s been stressful as my partner’s been quite ill. Writing this now, I’ve managed to get the snuffles and a horrible sore throat so bear with me – I’ll try not to moan and groan too much!

Also, a lady who has been helping me in group since I started has just had a mini-stroke 😦 I think it’s kickstarted me again. As you know I have my own illnesses which have the possibility to become life threatening and it’s really given me a kick up the backside. This lady has lost over 4 stone in the last year and is no longer threatened with diabetes and high blood pressure and has never felt healthier and I feel that the amount of help she has provided me means that I should be doing more than just maintaining and losing the same couple of pounds over and over.

So.. it’s a new start today. Since I wrote last there’s been a fair few changes. I’ve gone back to college two evenings a week to finally complete my AAT as well as I’m now volunteering for the local Council and got my first class beginning on Monday evening. As well as all this, whilst on holiday in September, my other half proposed 🙂 So I guess I also need to kick start this whole wedding “diet” malarkey. I’ve meal planned this week though it’s slightly gone awry as OH decided to cook and as he’s not been too enthusiastic about life at the moment, I firmly pushed him into the kitchen and ate whatever he made (chicken red curry)! I weighed in last night and maintained at 15 st 10.5lb. I’m really hoping to start the losses again from next week. Also, I love my new consultant. She is amazing. Plus the group I go to is quite small so it’s been nice to actually get a chance to speak to people.

I’m planning on doing EE throughout the week with flexible syns as I am going to a bonfire night event on Friday. I’ve planned until Sunday (as I will be doing a food shop on Monday) but will post throughout the week and update the syns I’ve used.

Meal Plan

Thursday
Breakfast/brunch – 3 egg omelette with spinach, mushrooms, 35g grated red leicester (HEA & 1 syn) and spicy baked beans (was massive, so tasty, felt like a pig afterwards)
Dinner – SW lamb hotpot (1 syn) with blanched broccoli, green beans and roasted sweet potato
Snacks – muller light mango & passion fruit, 2 clementines, 1 pear, grapes
Syns – 2

Friday
Breakfast – 40g Weetabix Bran Flakes (HEB) with a muller light and 125ml semi skimmed milk (1/2 HEA)
Lunch – SW lamb hotpot (1 syn) and microwave veg
Dinner – SW Teriyaki salmon (1 syn) with stir fry veg
Snacks – muller light, 2 clementines, grapes, tea/coffee with sweetener and 125ml semi skimmed milk (1/2 HEA)
Syns – 2 (Going to a school bonfire night so may have one or two goodies there)

Saturday
Breakfast – 2 slices 400g wholemeal toast (HEB) with tin of spaghetti hoops and fried egg
Lunch – SW Teriyaki salmon (1 syn) with salad
Dinner – Mushroom and vegetable risotto with 30g parmesan cheese (HEA)
Snacks – muller light, 2 clementines, 2 boiled eggs
Syns – 1

Sunday
Breakfast – 3 egg omelette with spinach, mushrooms, 30g grated red leicester (HEA)
Lunch – Mushroom and vegetable risotto
Dinner – slow roasted lamb shank with mint, sprouts, roast carrots, roast sweet potato, mashed swede
Snacks – muller light, 2 clementines, 2 boiled eggs
Syns – 0

OK folks, sorry for the massive post! I WILL post again, very very soon!

Until then.. x

Day One

Hi guys,

So today was the start of something new. A brand new way of life.

I woke up feeling sick and then fell down the stairs so not a great start! Food wise, I did alright. Not perfect with a slip up or two but not too crazy.

  • Breakfast: 2 apricots, 1/2 flapjack square (103 kcals)
  • Lunch: Roast pork on a white bap with apple sauce and stuffing (bad I know!) (425 kcals)
  • Snack: Toasted olive bread with 1tsp Lurpak butter (363 kcals)
  • Dinner: Honey and soy roasted salmon and sweet potato (488 kcals)
  • Snack: 1 big chocolate button, 2 medium carrot’s worth of batons, 1/7 pot of hoummas (240 kcals)
  • Total: 1618 kcals; Carbs: 39%, Fat: 45%, Protein: 16%

It’s actually been ok. I need to be a bit prepared with meals as if I don’t, I tend to snack on whatever is near me and what with working in a supermarket, there’s a lot of unhealthy stuff out there! Think I may need to bring the protein up and fat down – we shall see how it goes!

I also had my personal fitness consultation today. My trainer is called Steph and she is just lovely. We had a chat about what I want to get out of the sessions and I was pretty happy with trying all the equipment and exercises. I did tell her that my fitness levels were pretty much at zero. We had a mini session within the consultation and I nearly died twice. I think I was extremely keen to try and keep up with the level she set which meant I had two dizzy spells. The final one was a bit scary as I think my blood sugar levels dipped and my vision went blurry which was terrifying! I think the level of exercise is way higher than I have done in so long my body was just in a state of shock.

  • Rowing machine: 500m @ level 5 resistance
  • “Arm bike”: 45s horizontal @ level 5; 30s rest @ level 2; 45s horizontal @ level 5; 30s rest @ level 2; 45s vertical @ level 5; 30s rest @ level 2; 45s vertical @ level 5; 30s rest @ level 2
  • Recumbent cycle: 5 minutes @ level 4; 1 min 30 secs @ level 2
  • Stretches

After coming home and having a nap and a bath before going to a business appointment I had, I felt much better. I have my first proper session tomorrow which I am dreading slightly as today’s “mini” session nearly killed me. However, I think Steph will try and push and motivate me as much as possible yet she was so understanding when having a break after my first dizzy spell, I did say it was hard to not be able to do as much as I know I could do previously (even though it’s been a few years since I last went to the gym properly!). I know I won’t be at that level for a while but it’s so frustrating mentally to see how far I’ve fallen!

I’m actually looking forward to seeing what other exercises I can try. I know that my body will feel so much better and my sleep will improve so I can’t wait to put in the hard work in so I can begin to reap the benefits. The possibility of just collapsing at the gym is a scary one but I’m sure Steph will be keeping an extra eye on me tomorrow and making sure I have my breaks. I think the hardest thing for her is to see where my breaking point is as when I’m on the equipment, I feel fine. It’s when I stand up is the problem! Today has definitely been a lesson in exercise don’ts.

Well, I think that’s all for today. I’ve just been finishing some bits for a friend’s website and caught up with Great British Menu (I love my food shows! Which could be part of the problem!) so I’m ready to hit the sack and see what tomorrow brings 🙂

Until next time.. x

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