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Extra easy dyn help please!!

Hi Minimins,
I'm working away this week and out of the country and it won't let me on slimming world website so now I don't know syn values!! :(
Today from the hotel I have got:-
-petits filous, strawberry and raspberry (look like little kids yoghurts!)
- 25g bag of cheddars
- peach & apricot special k bar(88 cals)

Also if anyone knows Chinese takeaway! What syns are in a standard portion of beef in green pepper and black bean sauce, chicken fried rice and BBQ so I can work out what syns I'm using all day!!

Thank you for any help!! x x
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