Sunday, 8 May 2016

Food diary

I get asked all the time for food diaries / meal planners - so here we go, this is an example of what I eat! The most perfect week to share with you as it lost me a whopping 4.5 lb! Actually, I have 11 days worth to share with you, but you get the picture!

Please understand that this is enough food to satisfy my appetite, everyone is different. Please don't follow this planner and either let yourself go hungry or over eat, I just wanted to share an example of what my week looks like.


Click on highlighted meals for recipes! Hope this helps!



Lunch - Ryvita (hex b), cottage cheese and spring onions
Dinner - Stuffed peppers with ragu, halloumi (hex a), tomatoes and asparagus
Snacks - melon, pear, strawberries, blackberries, frozen yoghurt hearts


Breakfast - selection of fruit and sweetened quark 
Lunch - Ryvita (hex b), dairylea light (hex a), spring onions and roast tomatoes
Dinner - Beef ragu with loads of speed veg I had left in the fridge, with green beans
Snack - Melon and raspberries



Breakfast - Rhubarb overnight crumble (hex b) (1 syn)
Lunch - Summer berry roulade and fruit (0.5 syn)
Dinner - Cajun chicken with spinach and cheesy peppers (hex a)
Snack - Melon & raspberries
(I stole 3 jelly babies for 3 syns)



Breakfast - Overnight weetabix with mango & strawberries - side of melon (hex b)
Lunch - Melon & raspberries
Dinner - Mayflower chicken curry with added speed, egg fried rice and beansprouts (4 syns)
Snacks - Melon, berries and freshly popped popcorn (6.5 syns)


Breakfast - Sweetened quark, granola and berries (hex b)
Lunch - Mayflower chicken curry and a punnet of melon and berries (4 syns)
Dinner - Beef ragu with asparagus and green beans
Snack - Fruit salad, sweetened quark topped with graze punnet (6.5 syns)



Breakfast - Oaty donuts and fruit salad (hex b)
Lunch - Subway salad with chicken tikka & Steak Snack (3 syns)
Dinner - Lamb and vegetables (2.5 syns for gravy)
Snack - Fruit salad, sweetened quark topped with Greedy Goddess smoothie bites (1.5 syns)



Lunch - Mini quiches with ham crust, strawberries for speed
Dinner - Cajun chicken with cheesy leeks & brocolli (hex a)
Snack - Melon and berries, snack a jacks (5 syns) and squirrel sisters bar (4.5 syns)


Breakfast - Caramel carrot porridge topped with pear (hex b), side of melon (0.5 syn)
Lunch - Fruit salad with sweetened quark
Dinner - Chicken fajita in baby gem lettuce with cheese (hex a)
Snacks - Fruit jerky (2.5 syns) and fig and mango bar (5 syns)


  
Breakfast - Cherry bakewell waffles with a side of pineapple (hex b)
Lunch - Fruit salad
Dinner - Bacon, scrambled egg, spinach and asparagus
Snack - Goji Goodness (6 syns)


Breakfast - Chocolate carrot porridge with banana and strawberries (hex b), side of melon (2 syns)
Lunch - Pack of ham, grapes and melon
Dinner - Fruit salad, sweetened quark topped with graze punnet (6.5 syns)
Snack - Melon and banana



Breakfast - Caramel carrot porridge topped with banana (hex b), strawberries and seeds (2.5 syns)
Lunch - Fruit salad and sweetened quark
Dinner - Cajun chicken with asparagus, sugar snap peas and cheesy leeks (hex a)
Snack - Proper corn (6.5 syns) and choc shot (0.5 syn)


4 comments :

  1. Do you always follow sp? X

    ReplyDelete
  2. I hav tryd to follow sw without group n wasn't losing at all. Blamed the wine so stopped it n stayed strictly on plan.still no loss. 3 wks to holiday n al use ur diet. Wish me luck.

    ReplyDelete
  3. I hav tryd to follow sw without group n wasn't losing at all. Blamed the wine so stopped it n stayed strictly on plan.still no loss. 3 wks to holiday n al use ur diet. Wish me luck.

    ReplyDelete
  4. This is brilliant Krystina. Thanks :-)

    ReplyDelete