Slimming World Food Diary #1

Sunday, 17 May 2015



Since the start of the year I've lost my way a little bit with Slimming World - I did really well to get my 1.5 stone award at the start of December, then managed to put half a stone back on again over the holidays.  In the last few months I've yo-yo'd between 1 stone and 1 stone 4lbs which is due to the fact I've yo-yo'd with the plan too (a few days on, a few days off) and haven't counted syns in a long time.  With 4 months to the wedding I knew I had to get myself back on track, and taking inspiration from my friend Roisin's weekly food diary videos I decided to start filming my own.  This has been a massive help in keeping me on track and I've felt more motivated than I have done in ages.  I definitely recommend doing the same (or even just taking photos of everything you eat and posting it on Instagram) as it's really helped keep me focused, and also as everything is recorded I feel accountable for what I'm eating so have been less likely to stray!

In saying that, this has been in no means a perfect week - I had an off plan dinner on Wednesday and a kind-of off plan lunch on Friday, but as you'll see at the end of this post, it didn't affect my weight loss at all.  Going forward I'm going to allow myself one off-plan meal a week - a meal where I don't count syns, or save my syns to account for it.  I know that's not recommended and it certainly won't work for everyone, but I find that if I have one "naughty" meal to look forward to then I'm much more able to focus on sticking to plan for the rest of the week.  For this second week I've got a takeaway planned for Friday night and when I've had tough days earlier in the week and really wanted to pig out on chocolate I've just focused on that big dirty burger that's coming up in a few days.  So I'm definitely not a perfect example of a Slimming World member, but I'm a believer of doing what works for you and if this cheat meal helps keep me on track then that's what I'm going to do.  Anyway, on with the diary!


FYI for you non-Slimming World members:

FREE = foods that are "free" on the plan (i.e. you can have as much as you like)
SPEED = free foods that will help speed up your weight loss (i.e most fruit and veg)
PROTEIN = protein rich foods (duh)
SYNS = foods that aren't free, speed or protein.  Between 5-15 syns a day is recommended on the plan.
HEX A = healthy extra "A" choice, i.e. measured calcium allowance of the day
HEX B = healthy extra "B" choice, i.e. measured fibre allowance of the day


Day 1 - Tuesday

smoked paprika beans & ham

Breakfast 
vanilla & dark chocolate mullerlight (free)
grapes (free)

Lunch
leafy salad (speed)
chargrilled chicken (protein)
chinese mugshot (free)

Dinner
baked beans (protein)
ham (protein)
smoked paprika (free)
cheese (hex a)
potato waffle (4 syns)
mushrooms (speed)

Snacks
35 pistachios (hex b)
lidl bounty mini (6 syns)
mini kit kat (3 syns)

TOTAL = 13 syns


Day 2 - Wednesday

bacon & mushroom quiche

Breakfast
peppermint tea (free)
hifi bar (1/2 hex b)

Lunch
bacon & mushroom quiche (1.5 syns per portion)

  • bacon (protein)
  • mushrooms (speed)
  • quark (free)
  • fat free natural yoghurt (free)
  • egg (free)
  • parmesan (hex a)
  • herbs (free)
  • 1 x filo pastry sheet (6 syns)

salad (speed and 1 syn for rice)
vanilla & cherry mullerlight (free)
grapes (free)
hifi bar (1/2 hex b)

Dinner
This was an off-plan dinner at Revolution (review coming soon!). Too many syns to count….


Day 3 - Thursday

spinach cannelloni

Breakfast
hifi bar (1/2 hex b)

Lunch
bacon & mushroom quiche (1.5 syns)
salad (speed)
vanilla & dark chocolate mullerlight (free)
grapes (free)
hifi bar (1/2 hex b)

Dinner
spinach cannelloni (0.5 syn per portion)

  • spinach (speed)
  • cottage cheese (1 syn)
  • cannelloni tubes (free)
  • passata (speed)
  • parmesan (hex a)

mushrooms (speed)
peppers (speed)
onion (speed)
smoked paprika (free)

Snacks
mini kit kat (3 syns)
freddo (5 syns)

Total = 10 syns

Day 4 - Friday

turkey thatch

Breakfast
2 x hifi bars (hex b)

Lunch
Visiting a client so had a buffet lunch, tried to make good choices but making a conservative guess of 12.5 syns

Dinner
Turkey thatch (1 syn per portion):
  • turkey mince (protein)
  • leek (speed)
  • carrots (speed)
  • peas (free)
  • chicken gravy granules (2 syns)
  • mustard powder (free)
  • mashed potato (free)

cauliflower (speed)
broccoli (speed)

Snacks
diet pepsi (free)
mini kit kat (3)
lidl bounty mini (6)

Total = ~22.5 syns

Day 5 - Saturday

bbq chicken
sugar free strawberry jelly & grapes

Breakfast
overnight oats (5 syns):
porridge oats (hex b)
options hot chocolate powder (2 syns)
almond milk (3 syns)

Lunch
bacon & mushroom quiche (1.5 syns)
2 x babybel (hex a)
orange & dark chocolate mullerlight (free)
grapes (free)

Dinner
bbq chicken:
  • skinless chicken drumsticks and thighs (protein)
  • chopped tomatoes (speed)
  • tomato puree (speed)
  • malt vinegar (free)
  • worcestershire sauce (free)
  • garlic (free)

potato wedges (free)
peppers (speed)
onion (speed)
smoked paprika (free)

Snacks
quark (free)
cherry options (2.5 syns)
2 x mini kit kat (6 syns)

Total = 15 syns


Day 6 - Sunday

beef in red onion gravy

Lunch
leftover bbq chicken (speed / protein / free)
salad (speed)
sugar free strawberry jelly (0.5 syns)
grapes (free)
2 x hifi bar (hex b)
diet pepsi (free)

Dinner
beef in red onion gravy:
  • lean beef / steak (protein)
  • red onion (speed)
  • beef stock (free)
  • tomato puree (speed)
  • balsamic vinegar (free)

mashed potato (free)
filo pastry (6 syns)

Snacks
lidl bounty (6 syns)
mini kit kat (3 syns)

Total = 15.5 syns
I also went to the gym this afternoon, for the first time in months!

Day 7 - Monday

fanta chicken

Breakfast
peppermint tea (free)
hifi bar (1/2 hex b)

Lunch
bacon and pea quiche (3.5 syns per portion):
  • bacon (protein)
  • peas (free)
  • quark (free)
  • egg (free)
  • cheddar cheese (hex a)
  • 3 x filo pastry sheets (18 syns)

grapes (free)
orange mullerlight (free)
hifi bar (1/2 hex b)

Dinner
fanta chicken (3.5 syns per portion):
  • chicken (protein)
  • fanta (7 syns)*
  • tomato puree (speed)
  • peppers (speed)
  • onion (speed)
  • chicken stock cube (free)
  • smoked paprika (free)

golden vegetable rice (1.5 syns)
peppers (speed)
onion (speed)

Snacks
sugar free strawberry jelly (0.5 syns)
grapes (free)
almond milk (hex a)
mini kit kat (3 syns)
6 x mikado sticks (3 syns)

Total = 15 syns

*if you use fanta zero it's syn free, but I couldn't find any :(

Weigh In


Onto the important bit - my weigh in results.  My class is a Tuesday night, so I'm ending my weeks' food diary the day before (I've already started recording week 2).  At my class this week my weight loss was 2.5lbs which I'm sooooo chuffed about, that's the most I've lost in a week in ages, and I feel really motivated to keep going.  Make sure you subscribe to my Youtube channel to see my next food diary as soon as it goes up, and I'll be doing another blog post like this for week 2 as well.

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