Fruit and Vegetables
Have at it, the list is endless, fresh or frozen! I will say this though don’t be afraid of veggies, for a long time I didn’t like them either, but I started adding them to my dishes, chopped up small so you get all the goodness without the crunch and gradually I started to like them more and more. As a result I achieved many a loss on this plan even as a fussy eater.
Meats
You can eat, for free, all lean meat/poultry – less than 5% fat. Remove any visible fat (especially off bacon, sorry!) – Ham is also free and a great go-to snack!
Cupboard staples
Dried pasta – any shape, all free.
Mug Shots – Free, great on the go snack.
Rice – The dry stuff is free (not microwave)
Beans/ Spaghetti – Free and easy.
Marmite – You either love it or hate it, I love it and it’s free!
Tuna – Tinned. Great on baked potatoes
Worcestershire Sauce – A brilliant sauce alternative and free.
Herbs and spices – Check syns as some do have them!
Pickled onions – A go to snack for me. Free.
Healthy Extra A choice – These are dairy foods that are higher in calcium.
350ml skimmed milk, 250ml semi-skimmed milk, 175ml whole milk.
28g cheddar
42g feta, mozzarella or reduced fat cheddar
3 mini babybel light cheeses
4 Dairylea light triangles
Healthy Extra B choice – These are higher in fibre.
60g of any wholemeal bread
60g any wholemeal roll
4 Ryvita dark rye/Original
2 Weetabix
40g All Bran
30g Oats
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