New and 'going it alone' with EE plan

Hi, I haven't started SW properly yet as I am either going to get all the books from an online auction site or join my local group on Thursday. I also need to shop specifically for weight loss, as I have just been having the food I already had here from last weeks shop.

I have been reading a few threads on here and have kept a food diary for the past 2 days. I don't yet know how to do all the HEX(?), syns and how much they are worth but this is what I have had. Can anyone roughly work this out and tell me if it is okay and what I should change. Thanks in advance.


Food Diary


Thurs 14th May


Breakfast - Small bowl Jordans Strawberry crunch with Skimmed milk


Snack - 1 1/2 carrots


Lunch - 2 x wholemeal toast, (HEB ?) 1/2 tin beans (no butter), melon, mango pieces, tea with skimmed milk and sweeteners


Dinner - Spaghetti bolognese, (home made sauce using tinned toms, passata, onion, red pepper, mushrooms and lean mince), WW yoghurt, sugar free squash


Bedtime - tea with skimmed milk and sweeteners, 2 rich tea biscuits

HEA - milk?




Friday 15th May


Breakfast - Small Jordan's strawberry crunch with skimmed milk (HEA ?)


Lunch - 2 x wholemeal toast, (HEB ?) 1/2 tin beans (no butter), WW yoghurt, tea with skimmed milk and sweeteners


Mid afternoon - tea with skimmed milk and sweeteners


Dinner - roasted chicken breast (no skin), roast potatoes cooked with spray lite olive oil, carrots, broccoli, cauliflower, instant chicken gravy, paxo stuffing ball


Bedtime - tea with skimmed milk and sweeteners

Wow! I am so full up! Just had breakfast and don't think I will want to eat until this evening! I still can't get my head around eating all this and still losing weight!

Day 3 - Sat 16th May

Breakfast
2 rashers bacon, all fat trimmed off, 1 egg, 3 sliced mushrooms, 4 cherry tomatoes all fried together in 1 cal spray with 1 small tin beans and 1 slice wm bread (HEB ?)
Cup of tea with skimmed milk and sweetener

Lunch
1/2 chicken breast, cucumber, carrot, lettuce, toms, 3 new potatoes, 1 teaspoon Extra light Mayo.(1 Syn)
1 banana, Options mint hot choc (2syns)

Dinner
Tuna salad (1/2 tin tuna in brine mixed with 1 teaspoon extra light mayo (1 syn) and vinegar), lettuce, toms, carrot, cucumber. Hartley's 10 cal jelly (1/2 syn)
Options hot choc (2 syns)


HEA - milk in tea
HEB - slice wholemeal bread
Syns = 6 1/2

CapricornGirl said:

Wow! I am so full up! Just had breakfast and don't think I will want to eat until this evening! I still can't get my head around eating all this and still losing weight!

Day 3 - Sat 16th May

Breakfast
2 rashers bacon, all fat trimmed off, 1 egg, 3 sliced mushrooms, 4 cherry tomatoes all fried together in 1 cal spray with 1 small tin beans and 1 slice wm bread (HEB ?)
Cup of tea with skimmed milk and sweetener

Lunch
1/2 chicken breast, cucumber, carrot, lettuce, toms, 3 new potatoes, 1 teaspoon Extra light Mayo.(1 Syn)
1 banana, Options mint hot choc (2syns)

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Hiya! How's it going?

I was having a wee nosey at your diary, as I'm very nosey And I noticed you were eating 2 slices of bread, is this from a 400g loaf rather than an 800g. As you don't want to be shooting yourself in the foot eating the wrong size! Also I'm not sure what jordan's strawberry crunch is, I'm guessing cereal. This will probably need syned and defos measured if it turns out to be a heb. I'll have a wee look and see if it is. But I have a feeling it probably won't be. Also you should check your WW yoghurts. They might have a syn value, probably not too high but best check. Most muller lights are free though. Oh you're also having quite a bit of milk. What I find useful is to measure out how much you can have in a jug at the start of the day and use that, that way you won't go over!

If you have any questions let me know! We're aiming for the same end goal so we can help each other along

Thank you for all your tips. I realised that the cereal probably wasn't a great choice but it was before I went shopping. Feel a lot more informed after reading a lot of diaries on here and shopping. Will edit my above post to include the rest of yesterday.

I haven't got the books etc yet so can't check the syns on yoghurts/cereal so please if you know them then let me know.

Great tip with the milk. I appreciate your input and help

Felt like I had a good day yesterday and feel even more determined to do this. I didn't struggle at all or feel hungry so it seems like it is going to be a possible task to do it.

Day 4 - Sun 17th May

Breakfast - 3 rashers bacon (all fat trimmed off), 2 eggs, 2 mushrooms, 4 cherry toms all fried in 1 cal spray. 1 slice wm toast (HEB) and small tin beans.
I cup of tea with skimmed milk and sweeteners.

Lunch - ham wraps. 3 slices ham (all fat, breadcrumbs trimmed off), spread thinly with Dairylea Light (less than 1/2 teaspoon)(HEA) and filled with cherry toms and lettuce. 1 banana.

Dinner - Chicken stir fry made with chicken breast, carrots, sweetcorn, broccoli, runner beans mixed with 1/3 sachet ready made sweet/sour stir fry sauce, 1 tablespoon basmati rice. Glass of water.

Snacks - Melon pieces, Options hot chocolate (2 syns)

HEA Dairylea Light and milk in tea
HEB Slice wm toast
SYNS 9

Note to self: Noticed I probably don't drink enough.

Walked 0.8 miles

CapricornGirl said:

Felt like I had a good day yesterday and feel even more determined to do this. I didn't struggle at all or feel hungry so it seems like it is going to be a possible task to do it.

Day 4 - Sun 17th May

Breakfast - 3 rashers bacon (all fat trimmed off), 2 eggs, 2 mushrooms, 4 cherry toms all fried in 1 cal spray. 1 slice wm toast (HEB B) and small tin beans.
I cup of tea with skimmed milk and sweeteners.

Lunch - ham wraps. 3 slices ham (all fat, breadcrumbs trimmed off), spread thinly with Dairylea Light (HEB A) and filled with cherry toms and lettuce. 1 banana.

Dinner -

Note to self: Noticed I probably don't drink enough.

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I'm the same I hardly ever drink water. My friend in work is being the water police and making me drink more. I could easily go a whole day with only half a glass of water. Your diary today looks really good! I couldn't see anything on the website for the WW yoghurts to get syn values. However there was a list on here: http://www.minimins.com/syn-values/51536-yogurt-syn-list.html but just be careful that these are not out of date!

Thank you, I have googled it and it seems depending on flavours they are either syn free or or 1/2 syn so they shouldn't affect it too much. I only have 2 left in the fridge and then I will get the Muller ones or others that are known syn free but cheaper than Muller.

I have updated to include today's dinner. Any idea how many syns the sweet/sour sauce will have? On the packet it says

Each 1/3 pack contains

• ENERGY582kJ138kcal7%​
• LOWFat2.1g3%​
• LOWSaturates0.2g1%​
• HIGHSugars24.5g27%​
• LOWSalt0.2g3%​

of your reference intake
Typical energy values per 100g: 758kJ/179kcal




I have just mixed up the porridge oats, yoghurt and frozen berries recipe for breakfast tomorrow. Not sure if I will like it as I am not a fan of porridge usually.

CapricornGirl said:

Thank you, I have googled it and it seems depending on flavours they are either syn free or or 1/2 syn so they shouldn't affect it too much. I only have 2 left in the fridge and then I will get the Muller ones or others that are known syn free but cheaper than Muller.

I have updated to include today's dinner. Any idea how many syns the sweet/sour sauce will have? On the packet it says

Each 1/3 pack contains

• ENERGY582kJ138kcal7%​
• LOWFat2.1g3%​
• LOWSaturates0.2g1%​
• HIGHSugars24.5g27%​
• LOWSalt0.2g3%​

of your reference intake
Typical energy values per 100g: 758kJ/179kcal




I have just mixed up the porridge oats, yoghurt and frozen berries recipe for breakfast tomorrow. Not sure if I will like it as I am not a fan of porridge usually.

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For any sauces it generally goes by the rule 20 calories = 1 syn.

So for the 1/3rd being 138 calories, that will be 7 syns.

Thank you Autumnflower

I feel like today will be more of a challenge as back to work and getting up early etc.

Day 5 - Mon 18th May

Breakfast - Magic porridge, made with 35g porridge oats (HEB), low fat strawberry yoghurt, (3 syns) frozen cherrys, red currants, black berries.

Lunch - 3 slices ham spread with dairylea light (1 teaspoon) (HEA) and filled with cherry toms. 2 slices beef. 1 banana

Dinner - cod fillet, cooked with 1 cal spray and herbs in oven, served with potato wedges made with 1 cal spray, cherry tomatoes and a home made coleslaw mix of carrot, onion, lettuce and 1 teaspoon extra light mayo (1 SYN)

Bedtime - cup of tea with skimmed milk and sweeteners

Snacks - Melon and grapes, mint choc options (2 syns), banana

Note to self: Only buy Muller yoghurts, the others, although cheaper, all seem to have Syns.

Still hungry - that's what I get for earlier breakfast and working. Trying to think what to have to keep me going until dinner time.

HEA - dairylea light
HEB - porridge oats
SYNS - 6

Walked 0.85 miles

CapricornGirl said:

I feel like today will be more of a challenge as back to work and getting up early etc. Day 5 - Mon 18th May Breakfast - Magic porridge, made with 35g porridge oats (HEB), low fat strawberry yoghurt, (3 syns) frozen cherrys, red currants, black berries. Lunch - 3 slices ham spread with dairylea light (1 teaspoon) (HEA) and filled with cherry toms. 2 slices beef. 1 banana Note to self: Only buy Muller yoghurts, the others, although cheaper, all seem to have Syns. Still hungry - that's what I get for earlier breakfast and working. Trying to think what to have to keep me going until dinner time.

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Hi there are greek style fat free yoghurts @ aldi that are either syn free or 0.5 syns per 125g pot...that's if you prefer thicker yoghurts...or the shape yoghurts are really nice as well and they are syn free if you don't like aldi or don't have one close by...aldi also do a low syn version of the "pretend" muller yoghurt!

Thank you Strawberryshortcake. I bought the ones I have in Aldi on Sat thinking they would be okay but looked them up today and realised 3 syns. The kids can eat them now and I'll try the other ones. It just seems such a waste of syns when there are perfectly good alternatives that are syn free out there.


Your 'goal date' made me laugh! I have a wedding to go to in September and that has been what has spurred me onto losing the weight - I don't want to be the fat guest! haha

I'm hungry!!! What can I eat? It's till around 3 hrs until dinner time for us.

CapricornGirl said:

I feel like today will be more of a challenge as back to work and getting up early etc.

Day 5 - Mon 18th May

Breakfast - Magic porridge, made with 35g porridge oats (HEB), low fat strawberry yoghurt, (3 syns) frozen cherrys, red currants, black berries.

Lunch - 3 slices ham spread with dairylea light (1 teaspoon) (HEA) and filled with cherry toms. 2 slices beef. 1 banana

Note to self: Only buy Muller yoghurts, the others, although cheaper, all seem to have Syns.

Still hungry - that's what I get for earlier breakfast and working. Trying to think what to have to keep me going until dinner time.

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I munch so much whilst I'm at work. I made SW hummus with celery and also fritattas all cut up. I started making aubergine done on a griddle then mushrooms and creamcheese blitzed and put inside the aubergine then rolled up into little bites

CapricornGirl said:

Thank you Strawberryshortcake. I bought the ones I have in Aldi on Sat thinking they would be okay but looked them up today and realised 3 syns. The kids can eat them now and I'll try the other ones. It just seems such a waste of syns when there are perfectly good alternatives that are syn free out there. Your 'goal date' made me laugh! I have a wedding to go to in September and that has been what has spurred me onto losing the weight - I don't want to be the fat guest! haha

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Oh i was mortified when i've seen a picture of me and my friend at the last wedding we went to...i thought i looked quite nice but OMG!!!!
So never again!!!!!!!!!!!
That's a shame about the aldi yoghurts...i only ever have the raspberry and cranberry of the muller style ones and that's 1.5 i think but i'm with you about not wanting to "waste" syns!

strawberryshortcake said:

Oh i was mortified when i've seen a picture of me and my friend at the last wedding we went to...i thought i looked quite nice but OMG!!!!
So never again!!!!!!!!!!!
That's a shame about the aldi yoghurts...i only ever have the raspberry and cranberry of the muller style ones and that's 1.5 i think but i'm with you about not wanting to "waste" syns!

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quick list of the low syn / free rasperry Aldi yogs

I managed to distract myself with a mint hot choc options and doing the ironing!

Autumnflower: That's great, thank you!

I won't be making that mistake again - just a waste of syns that can be used elsewhere.

If I have an Aldi benefit apple bar now would it have a syn value as I used my HEB on porridge this morning?

Going to Aldi on Thurs and will stock up on their syn free yoghurts. Magic porridge is a hit - soooo nice! I was really sceptical about it before trying. My two teenage sons are now eating it too!

Day 6 - Tues 19th May

Breakfast - Magic Porridge using 35g porridge oats (HEB), WW cherry yoghurt (1 Syn ?), frozen cherries and redcurrants, fresh strawberries and banana.

Lunch - Omelette made with 2 eggs, ham, cherry toms and mushrooms. Cooked in 1 cal spray. Grapes. Cup of tea with skimmed milk and sweeteners

Dinner - chicken breast, roast potatoes cooked in 1 cal spray, carrots, broccoli, cauliflower, small stuffing ball (1.5 syn), gravy (1 syn)

Bedtime - cup of tea with skimmed milk and sweeteners

Snacks - options mint hot choc (2 syns), banana

HEA - milk in tea?
HEB - porridge oats
Syns - 5 1/2

Didn't go for a walk this evening as had to pick son up from rehearsals and ran out of time

CapricornGirl said:

Autumnflower: That's great, thank you!

I won't be making that mistake again - just a waste of syns that can be used elsewhere.

If I have an Aldi benefit apple bar now would it have a syn value as I used my HEB on porridge this morning?

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Yes that's right, it would, the Apple & Sultana one is 2.5 syns (21g bar)


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