SP week syns


New Member
Hi. I'm doing SW online and I'm doing an SP week.

I understand the main part of SP week (eat speed food and protein 1HA and 2 HB) but I'm confused about the syns. Can I choose anything up to my syn value, or do they need to be extra s and p food or free foods?

Can I syn ryvita even though I'm going to use my HB on porridge and bread?

Also, any ideas for eating out on an SP week?

Thanks in advance - it's going well so far :)