To have a proper SP meal, you you ideally want half of your plate to be Speed food, and the other half to be Protein foods.
Your storecupboard foods are still free and you can use these as you wish (soy sauce, marmite, vinegar, herbs & spices, etc.
You still get 5-15 syns a day to be used as normal.
You cannot have any other free foods (pasta, rice, potatoes, fat free yogurts, bananas, grapes - anything without an S or P next to it) you cannot syn any free food - it does not have a syn value
You cannot have a synned alternative of the free food and count in your syns i.e. the McCain frozen jacket potatoes, microwaveable rices, etc.
You only get 1 healthy extra A choice as normal, but you get 2 healthy exra B choices.
Some good food alternatives are:
Courgette / carrot / butternut squash spaghetti
- you can buy these ready done from Tesco (£1 each or they are usually on a multi-buy offer) You can make them yourself with a julienne peeler, and then stir fry for 4 minutes
- again, cna be bought, but to make it yourself; blitz some cauliflower until it is generally rice sized and I stir fry mine in a wok with a little garlic and fry light on a medium heat until it's cooked (usually around 5 minutes ish) and I sometimes add a little soy sauce, depending on what I'm having it with.
Butternut squash chips
- these are devine! They taste just like sweet potato chips, but they're a speed food so they're ideal for an SP day
Just cook like you would any other SW chips, except for par boiling - I never par boil them but they can take around 45 minutes on gas mark 7
A typical day on SP could look something like this:
Breakfast: Tomatoes, Bacon, Bakes Beans, Mushrooms, 2 slices wholemeal bread/toast
Lunch: Chicken, Boiled Eggs, Lettuce, Tomato, Cucumber, Pepper, Mayonnaise
Tea: Cottage Pie - Onion, garlic, 5% mince, Worcestershire sauce, herbs, salt & pepper, can of chopped tomatoes, beef stock cube with a mashed swede and celeriac topping. Serve with a plate of cauliflower, carrots and cabbage
Breakfast: half a melon with raspberries piled on top
Lunch: Turkey salad sanwich - Using 2 slices wholemeal bread, pile in plenty of lean turkey, lettuce, tomatoes, gherkin, pickled beetroot and finely sliced onions. Add a dollop of extra light mayo (1 Syn per tbsp)
Tea: Roast Dinner - Sliced roast pork (with all visible fat removed), and at least half a plate of mashed swede, broccoli, carrots, cauliflower gratin (using 30g cheese)
and green beans.
Add a small Yorkshire pudding (2½ Syns) and top with gravy (1½ Syns per 100ml of gravy, made using granules as directed, no fat added).
Breakfast: 35g porridge oats made up with milk from A allowance topped with plenty of fruit (frozen raspberries and blackberries are great!)
Lunch: Stir-fried veg omelette. Using low calorie cooking spray, stir fry peppers, spring onions baby corn, broccoli, a chilli and ½ tsp of grated fresh root ginger for 3-4 minutes then add your eggs.
Tea: Surf & Turf - Mix lots of griddled steak strips with king prawns and serve with at least half a plate of crunchy mangetout, chopped tomatoes, cucumber and green salad leaves. Make a dressing by crushing a garlic clove and mixing it with a little lemon juice, sweetener and fat free French-style dressing.
Always sncak on speed foods ideally inbetween meals if you are hungry, and you've got your 2 b a 1 a choice each day to fill up on
Does any of that help??