I figured this might help some people out when it comes to EESP days and working out what you can/can't have.
An EESP day is used for people wanting to help to speed up their losses. It's advised that you do these EESP days for an entire week initially, and some people have seen some amazing results with them, but others don't see much of a difference. The reason for that is unknown to be honest, but I always think it's worth giving things a try, if it doesn't work for you, then at least you know
An EESP day focuses on eating Speed and Protein foods only. No free foods such as yogurts, pasta, rice, potatoes, the non-speed fruit & veg (there are a few of these, but not too many)
Your store cupboard ingredients are still useable though, so your meals don't have to be bland! So go nuts with those herbs and spices, throw soy sauce or vinegar on whatever you normally have it with, and don't be shy with the salt & pepper
For your healthy extra choices, you get 2 hex A choices and one hex B choice as you do no normal EE days.
And you get all your syns as normal.
You want to aim for each meal being a 50/50 split of speed and protein foods. Otherwise the plan won't work to it's full potential.
As you can't have pasta, rice, or potatoes, you'll want to find alternative that will fit into the plan instead.
Cauli rice, courgetti, butternut squash chips, there are so many alternatives. These days there are so many alternatives finding their way onto the supermarket shelves in Tesco, Sainsbury's, etc. so hopefully there's a good amount of inspiration there.
One common question that seems to appear is people asking about the microwave rice's or frozen McCain jacket potatoes as they have a syn value. These are not an option if you want a true EESP day. As much as they have a syn value, the purpose of an EESP day is to eat low energy density foods, and these don't fall into this category.
There are plenty of things you can still make though. And plenty of ways to enjoy SP days.
A typical SP day for me is:
Breakfast:
50% Fat-free natural Greek yogurt/Skyr (P food)
50% Berries (S food)
Lunch:
50% Salad - lettuce, tomato, cucumber, peppers (S food)
25% Ham/chicken/tuna (P food)
25% cannellini beans or chickpeas (P food)
and mayo/salad cream measured and synned
Tea:
- Something straight forward - chicken breast (P food) with veg - carrots, green beans, sugar snap peas (S foods)
- Or a stir fry - chicken, egg (egg fried rice style) (P foods), bean sprouts, calui rice, onion, carrot (S food)
- One of my favourite things is - chilli (5% mince, kidney beans (P foods), tomatoes, peppers, onion, spices (S foods)) on top of butternut squash chips with 50g Mozzarella (cows milk) on top it feels so naughty, but it's so good!!
As I said, your syns can be used as normal, so having dressing on your salad or sauces with your meals is a complete go ahead, or having that bag of crisps, bar of chocolate, biscuit or glass of wine/beer/spirit is completely within the rules
Now, I think I've covered everything, but if there's anything that you aren't sure of, please ask or point something out, and I'll amend the information or answer anything I can
Good luck!!
This is a list of the speed & protein foods available: