Hi Again
after some good advice last week i have come up with this menu for monday to friday
can someone run through it and point out any issues or non issues i may or may not have!

Monday
Breakfast - Weetabix x 2 - 150 ml of 1% fat milk

Snacks - Apple Banana and Plum (1 of each)
1 x coffee - 1 sweetner - 50 ml of 1% fat milk

Lunch
1 x apple, 1 x banana, 1 x plaum and 1 x coffee as above
1 x small bottle of still water

Tea
1 x bag of pilau rice microwaveable, Chicken, Tomato and asda butter chicken sauce (1/2 portion)



Tuesday
Breakfast - Weetabix x 2 - 150 ml of 1% fat milk

Snacks - Apple Banana and Plum (1 of each)
1 x coffee - 1 sweetner - 50 ml of 1% fat milk

Lunch
1 x apple, 1 x banana, 1 x plaum and 1 x coffee as above
1 x small bottle of still water

Tea
Gammon, Eggs (3), Tomatoes (4), Peas (1 tin of asda value(


Wednesday
1 x Apple, 1 x banana 1 x plum

1 x coffee - 1 sweetner - 50 ml of 1% fat milk

Lunch
Pasta, Bolognaise Sauce (asda chosen by you) Tuna, Tomatoe

Tea
1 x bag of pilau rice microwaveable, Chicken, Tomato and asda butter chicken sauce (1/2 portion)

Thursday
Breakfast - Weetabix x 2 - 150 ml of 1% fat milk

Snacks - Apple Banana and Plum (1 of each)
1 x coffee - 1 sweetner - 50 ml of 1% fat milk

Lunch
1 x apple, 1 x banana, 1 x plaum and 1 x coffee as above
1 x small bottle of still water

Tea
1 x bag of pilau rice microwaveable, Chicken, Tomato and asda Tikka sauce (1/2 portion)

Friday
Eggs, lean bacon, tomatoes

Snacks - Apple Banana and Plum (1 of each)
1 x coffee - 1 sweetner - 50 ml of 1% fat milk

Lunch
1 x apple, 1 x banana, 1 x plaum and 1 x coffee as above
1 x small bottle of still water

Tea
1 x bag of pilau rice microwaveable, Chicken, Tomato and asda Tikka sauce (1/2 portion)

with this i will also be doing 2 x 10 minute rowing sessions an evening, along with pushups and situps of my choosing

am i on the right track?
too many or too little syns?

I am using up my old food stock which is why you will see meals replicated.

Thanks
Chris

Hi Keane

Just a few things I noticed:
- You can have 300ml of the 1% milk each day as your healthy A choice I could only count up to 250ml on some days
- Your lunches don't seem to be much? Are you finding that you are hungry in the afternoons? If not, then stick with it, but if you are hungry maybe add some protein foods to your lunch to keep you fuller? Obviously I'm saying you should eat a huge meal if you don't want to, but you also want to change things around a bit as your body gets used to processing the same things and it stops working as hard to process them and your losses can slow down.
- The Asda sauces - are they the jarred sauces? For example I've looked for the Tikka one and found the Asda Chosen by You Tikka sauce is 12 syns for the 320g jar, but there's one at 14 syns for a 500g jar for the Asda Good & Counted Tikka Cooking Sauce. It's hard to gauge the syns without you stating how many you've had each day.
- The only other thing I'd suggest is try to make sure you drink 1.5 to 2 litres of water a day if you can.

Generally your plan looks ok - there seems to be quite a few speed foods there.
Working through the old food stocks can be annoying! They always seem to be the same sort of sauces

Hi Sarah,
thank you very much for your reply

the sauces are asda chosen by you standard size jars, i tend to have half portions.

Lunch i seem ok today with what i have had, the issue i have is i really cant get away with eating salad and theres no microwave in the building, so i am really stuck as to what i can have for lunch was contemplating a vanilla shake from ultra lean but im trying to make this slimming world work for me over a long period.

when you say protein foods i assume you mean chicken or tuna etc?

Thanks

Yes - your protein foods are almost any form of meat or fish, and things like eggs, lentils, peas, beans, cottage cheese, quark... thye just help to keep you filled up and reduce the hunger pangs in the afternoons
Could you make soups and then take it in a flask?

I agree with making SW last over a long period, it's more of a lifetyle change, and you obviously don't want to be living on the shakes for lunch everyday for such a long time

id considered the soup option or buying a microwave for work haha

im just keen to give myself the best chance to lose weight as i can, so want to make sure im heading in the right direction.

whats a realistic weight loss goal each week?

Losses vary from person to person, and even for one person it can depend on how much speed food you've eaten, how much water you drink, how many syns you use, how much exercise you have/haven't done, and if you do exercise, how much more you do now compared to pre-SW, and plenty more things!!

I am happy with 1-2lb a week. They say that losing 1-2lb a week makes the weight easier to keep off once you reach your goal (whoever they are )

Hi Keane. Looks like you're on the right track. I make soup and take it to work in a small thermos flask. It's a great way of getting some speed vegetables into your diet and is lovely and warming too. There's a thread for soups in the recipe section

Thank you

i walk over 4 miles a day at present too so hoping the two combined will be a good start to losing the 2 stone target!