Wholemeal bread
| 1.5
|
Seeded bread
| 2
|
1 heaped Teaspoon jam
| 0.5
|
2 heaped Teaspoons jam low cal
| 0.5
|
Cream cracker
| 0.5
|
Ryvita
| 0.5
|
40g allbran
| 1.5
|
30g special K
| 1.5
|
1 weetabix
| 1
|
Milk semi ¼ pint
| 1
|
Milk skimmed ¼ pint
| 0.5
|
crumpet
| 1
|
Small glass orange juice 100ml
| 0.5
|
Cup of tea with milk x4 (for milk – tea is free)
| 1
|
Teaspoon of raisins 15g (heaped dessert spoon)
| 0.5
|
Banana
| 1.5
|
Apple
| 0.5
|
Orange
| 0.5
|
Pear
| 0.5
|
12 grapes
| 0.5
|
Digestive biscuit
| 1
|
Chocolate biscuit
| 1.5
|
Rich tea biscuit
| 0.5
|
Kit kat (2 fingers)
| 2.5
|
Custard cream
| 1
|
Ski light yoghurt, 1 pot 125g
| 1
|
Muller yogurt (all diff. need to know which) Strawb light 175g
| 1.5
|
Activia raspberry fruit layer, 1 pot 125g
| 2
|
malt loaf (1 small slice, 35g)
| 1.5
|
Cheese (40g or matchbox sized)
| 4
|
branson pickle – 1 tbsp
| 0.5
|
salad cream 1 tbsp
| 1
|
Salad cream light 1 tbsp
| 0.5
|
lettuce
| 0
|
tomato
| 0
|
cucumber
| 0
|
Ham (1 slice finest or deli)
| 1
|
Ham (35g)
| 0.5
|
Tuna (half a tin/100g)
| 1
|
Extra light Philadelphia 30g
| 0.5
|
beetroot
| 0
|
Sweetcorn (Cobbett /½ cob)
| 1
|
Peas (1 heaped tablespoon/30g)
| 0.5
|
carrots
| 0
|
broccoli
| 0
|
cauliflower
| 0
|
Couscous (60g dry)
| 3
|
Salmon (1 med fillet, 115g)
| 3.5
|
Cod (1 piece, 150g)
| 2
|
roast chicken (1 slice/30g no skin)
| 0.5
|
Potato 100g
| 1
|
Jacket spud
| 2.5
|
gravy! granules (4 tsp./20g)
| 1
|
gravy! oxo cube, all flavours
| 0
|
chicken breast
| 2.5
|
Scampi 170g
| 5
|
Gammon (1 med, uncooked, 170g)
| 6
|
Bacon (normal back)
| 1.5
|
Shepherd’s pie (you’ll have to work this out!)
|
|
Extra lean minced beef (40g)
| 1
|
Extra lean minced beef 500g pack
| 12
|
Pizza (depends on type) ½ tesco thin cheese & tom
| 10
|
pitta bread 1 med/60g
| 2.5
|
Custard (ready to serve 150g)
| 3
|
Custard low fat (ready to serve 150g)
| 2
|
Jelly (sachet, sugar free)
| 0
|
tinned fruit (210g in juice)
| 1
|
tinned fruit (210g in syrup)
| 2.5
|
beans 100g
| 1
|
tin of Heinz veg soup 400g (can vary, let me know variety)
| 3
|
Pasta 20g dried (usually allow 80g pp)
| 1
|
pesto sauce (1 level tbsp)
| 1.5
|
Coleslaw (1 tbsp, 40g)
| 1
|
Coleslaw reduced cal (1 tbsp, 40g)
| 1.5
|
spag bol – you’ll have to work this out!
|
|
Tinned toms
| 0
|
Tomato puree
| 0
|
Ketchup – 2 tbsp
| 0.5
|
stir fry sauce (varies a lot, what sort?) Blue dragon pouch
| 1-1.5
|
Noodles dried 40g
| 2
|
Sesame/olive/veg/sunflower oil 1 tsp
| 1
|
Rice dry 20g
| 1
|
Curry – you’ll have to work this out!
|
|
sweet potato 1 med 150g
| 2
|
Lentils 400g tin
| 4
|
coconut milk ¼ can 100ml (whole can is 30 pts!)
| 7.5!
|
Egg med
| 1.5
|
veg soup(homemade) free veg and oxo cube, no oil
| 0
|
Fry light spray oil (for cooking)
| 0
|
Avocado half
| 3
|
Crisps varies – walkers lights from multi-pack
| 1.5
|
Peanuts 10g
| 1
|
glass wine
| 2
|
diet coke
| 0
|
Squash (sugar free)
| 0
|
Mints - strong mints tube?
| 2.5
|
mints in my car! Werthers?
| 0.5
|
Werthers sugar free x3
| 0.5
|
Haribo sweets 20g
| 1
|
Garlic, ¼ baguette, tesco light choices
| 2.5
|
Garlic slices, tesco light choices, 1 slice
| 1
|
Baguette 25g
| 1
|
Baguette ½
| 5
|
Cheddars, 1
| 0.5
|
Special k bar
| 1.5
|
Alpen bar
| 1
|
Butternut squash
| 0
|
onion
| 0
|
Herbs & spices/salt & pepper/mustard/vinegar
| 0
|
Pine nuts 1 tbsp
| 1.5
|
