Thought this might help.
xtra Easy SP
50/50 of Speed & Protein foods.
1 HEA choice
2 HEB choices
Enjoy 5-15 syns a day
THE THREE STEPS ARE:
1. PICK YOUR FAVOURITE S AND P FOODS
Fill your plate at each mealtime with S and P foods, and also as snacks between your main meals.
At least half of your plate should be full of S foods.
The S symbols is mainly in the fruit and vegetable sections but does not include potatoes, sweet potatoes, parsnips, sweetcorn, mango, pineapple, kiwi, grapes or bananas.
The P symbols are in the fish, lean meats like beef, chicken, pork etc sections, along with eggs, beans, peas, pulses and vegetarian products such as Quorn and Tofu.
I have also noticed that low fat/free fat cottage cheese and Quark are also classed as P foods.
2. PICK YOUR HEALTHY EXTRAS
Choose one HEA and two HEB choices each day.
To speed up weight loss look out for the healthy extras with the S symbol.
3. ENJOY YOUR SYNS
Enjoy 5-15 Syns as usual!
If you want to occasionally eat something like "potatoes or a syn free yogurt" on Extra Easy SP this is okay to do and they are still classed as free food. But if you really want to boost your weight loss it is recommended that you stick to the S and P foods instead.