Happy Sunday 🙂 How is everyone? I am a happy girl as I had a 4lb loss this week. I am writing to you all today because I want to share with you my weekly food diary…
I receive emails on a weekly basis asking what I eat each week or asking why they aren’t losing weight? I do my best to offer advice on peoples food diaries but I cannot always answer everyone. So I thought putting together what I have eaten this week may give you all some ideas, or see where you might be going wrong…
Firstly let me give you a few tips/rules that I follow…
- I do NOT eat Muller lights or flavoured yoghurts.. I only eat fat free greek style yoghurt.
- I limit myself on fruit.. as I believe the extra sugar from fruit limits my weight loss. I receive emails from people who eat fruit all day long. Don’t get me wrong this may work for some but it doesn’t for me.
- I track EVERYTHING… It is so easy to forget that cheeky Syn you had for lunch.
- I very rarely use my full Syn allowance.
- I don’t always use my Healthy Extra’s. Since SW introduced 2 HEA per day I often struggle to use these. I don’t drink tea/coffee so that doesn’t really help either.
Am I perfect? No… I don’t always stay on plan, I gain weight on our holidays and I cannot seem to get past my 4 stone loss! I always tell friends and family that I am excellent at telling everyone else how to lose weight but rubbish at doing it myself! But I do know how the SW plan works and how to lose weight with it. That is why you are here right?
One of the BIGGEST tips I can give you is to don’t go it alone. Either get your family involved, join a group or get on instagram and start posting your meals.
Mrfatgirlskinny took a bit of persuading but once he got fully involved with the plan he realised that it just works and we enjoy cooking together. Sometimes he is served up some really weird dishes but he smiles sweetly and makes himself an omelette if it’s that bad. This plan is all about experimenting and trying new things. Otherwise you will become bored quickly and go off plan. Keep it interesting 🙂
To help me track my Syns I print my awesome Syn tracker guide each week and stick it in the kitchen.
CLICK HERE TO PRINT
Notes about the diary:
- HEA – Means Healthy Extra A
- HEB – Means Healthy Extra B
- If you Click the highlighted links they will take you to the recipe or product.
- Please check the Syn values, they are correct as far as I am aware or at time of article going live.
- I don’t exercise at all other than day to day stuff and what I do at work which is very little.
DAY ONE
- BREAKFAST: 40g Weetabix Chocolate Minis with Skimmed Milk – HEB and HEA.
- LUNCH: Bannisters Baked Potato, 1/2 Tin Reduced Sugar Baked Beans with a side salad – 1 SYN.
- DINNER: Chicken Fajita Pasta Recipe – SYN FREE.
- SNACKS: Maryland Mini Cookies 19.8g – 5 SYNS.
TOTAL SYNS: 6
HEALTHY EXTRAS: 1 HEA and HEB
DAY TWO
- BREAKFAST: 40g Weetabix Chocolate Minis , Skimmed Milk and a chopped banana – HEB and HEA.
- LUNCH: A delicious Salad with lettuce, tomato, chicken, sweetcorn, red pepper and boiled egg – SYN FREE.
- DINNER: Double Cajun Beefburger with bacon and cheese, Kingsmill Wholemeal Roll, Syn Free Chips, 2 Corn On The Cobs and Spinach – HEA For Cheese, 8 SYNS for Roll.
- SNACKS: 1 Banana, 1 Salted Caramel Alpen Light Bar (3 SYNS)
TOTAL SYNS: 11
HEALTHY EXTRAS: 2 HEA and HEB
DAY THREE
- BREAKFAST: 2 Boiled Dippy Eggs with 3 Slices Kingsmill Crust Free – HEB
- LUNCH: Pasta salad made with pasta, chicken, red pepper, sweetcorn, grated cheese and 1 Tablespoon Lighter than light mayonnaise – HEA and 1/2 A SYN
- DINNER: Cheeky Nandos Fakeaway meal with Chicken, Rice, Syn free Chips, 1 Corn on the cob and Spinach – SYN FREE
- SNACKS: 1/2 A chopped honeydew melon, 10 red seedless grapes, Maryland Mini Cookies 19.8g Bag (5 SYNS)
TOTAL SYNS: 5.5
HEALTHY EXTRAS: 1 HEA and HEB
DAY FOUR
- BREAKFAST: 40g Weetabix Chocolate Minis with Skimmed Milk – HEB and HEA.
- LUNCH: Leftover Pasta Salad mixed with 1 Tablespoon of lighter than light mayonnaise , Spinach and Tomatoes – 1/2 A SYN
- DINNER: Cajun Chicken Burger topped with pulled chicken, Kingsmill wholemeal roll, Syn free Chips, 1 Corn on the cob and Spinach – 8 SYNS for roll.
- SNACKS: 1 Banana, 1/2 Honeydew Melon mixed with Fat free greek style yoghurt, Chocolate Mousse (5.5 SYNS)
TOTAL SYNS: 14
HEALTHY EXTRAS: 1 HEA and HEB
DAY FIVE
- BREAKFAST: 3 Sliced Kingsmill Crust Free, 2 Eggs fried eggs, 1 Large fried tomato, Spinach, 3 Bacon medallions, 1/4 Tin reduced sugar baked beans – HEB
- LUNCH: Ham and spinach wrap made with 1 Lo Dough wrap and a banana – 2 SYNS
- DINNER: Rustic Bacon Mac and Cheese with a side salad – 2 HEA
- SNACKS: Double Chocolate Fibre one bar (4 SYNS), Philadelphia Light and tasty snack (5 SYNS)
TOTAL SYNS: 11
HEALTHY EXTRAS: 2 HEA and HEB
DAY SIX
- BREAKFAST: Belgian waffles made with HEB Oats, Waldens sugar free pancake syrup, 1 banana and a few raspberries – HEB, 1/2 Syn
- LUNCH: A delicious Salad with lettuce, tomato, chicken, sweetcorn, red pepper, grated cheese and boiled egg – HEA
- DINNER: Cheeky Nandos Fakeaway meal with Chicken, Rice, Syn free Chips, 1 Corn on the cob and Spinach – SYN FREE
- SNACKS: 10 Red seedless grapes, 1/2 Honeydew melon mixed with fat free greek style yoghurt and 1 Carrot cake Fibre One bar (4 SYNS), 1 Chocolate Mini Milk ice lolly (1.5 SYNS)
TOTAL SYNS: 6
HEALTHY EXTRAS: 1 HEA and HEB
DAY SEVEN
- BRUNCH: 3 Sliced Kingsmill Crust Free, 2 Eggs fried, 1/2 Tin Reduced sugar baked beans and 1 tomato – HEB
- LUNCH: 1 Banana
- DINNER: Roast Chicken, Syn free roast potatoes, 2 Yorkshire puddings, Carrot/swede mash, peas, gravy – 2 SYNS For Yorkshires, 3 Syns for gravy
- SNACKS: 1 Strawberry Mini Milk ice lolly (1.5 SYNS)
TOTAL SYNS: 6.5
HEALTHY EXTRAS: HEB
TOTAL SYNS FOR WEEK: 60 / 105
I really hope this helps 🙂 If you have any luck following this plan, questions or comments please leave below. Remember I’m not perfect and I do eat a lot of the same things but this is how I lost weight this week.
