Food Diary week commencing 21st April

MONDAY 21ST APRIL

Breakfast-

• American style pancakes (HEb)
• Fruit
• Maple syrup (2 syns)
• Tea(milk from HEa)

Lunch-

• Leftover curry
• Sautéed squash and collard greens
• Dollop of fat free Greek yoghurt

Dinner-

• Chicken, zucchini, quinoa and Parmesan bake (HEa) – recipe here

Snacks-

• Pear
• 2 cups of tea (milk from HEa)
• 2 mini chocolate biscuits (5 syns)

Total syns: 7

 

Healthy extras-

HEa: 1 cup of lactose free milk

HEa: 28g of Parmesan

HEb: ¼ cup of oats

Exercise: 45 mins Zumba workout

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TUESDAY 22ND APRIL

Breakfast-

• 2 slices of bacon
• egg
• mushrooms
• Tea(milk from HEa)

Lunch-

• Leftover Chicken, Quinoa, Zucchini and Parmesan Bake (HEa)
• Mixed Greens
• homemade Tzatziki
• Apple

Dinner-

• Oxtail Stew (2 syns) (HEb)

Snacks-

• Pear
• 2 cups of tea (milk from HEa)

Total syns: 2

 

Healthy extras-

HEa: 1 cup of lactose free milk

HEa: 28g of Parmesan

HEb: 1 tablespoon of extra virgin olive oil

Exercise: 1 hour bokwa workout

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WEDNESDAY 23RD APRIL

Breakfast-

• 2 eggs
• Sweet potato hash browns

(just grated sweet potato and onion, pan fried)

• Fruit salad
• Cup of tea (milk from hea)

Lunch-

• Spicy salmon cakes
• Salad
• Homemade Cucumber and mint raita

Dinner-

• Leftover oxtail stew (heb) (2syns)

Snacks-

• 2 cups of tea (milk from hea)
• Plaintain chips and homemade salsa (5 syns)
• Banana

Total syns - 7

Healthy extras-

Hea- 1 cup of lactose free milk
Hea-
Heb- 1 tbs extra virgin olive oil

Exercise- 1 hour Zumba toning and sentao

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THURSDAY 24TH APRIL

Breakfast-

• Breakfast towers (2.5 syns) – recipe is here
• Cup of tea (part hea)

Lunch-

• Grilled Chicken salad at the mall

Dinner-

• Paleoomg spaghetti squash pie
• mixed greens

Snacks-

• 2 cups of tea (milk from hea)

Total syns: 2.5

Healthy extras:
Hea: 1 cup of lactose free milk
Hea:
Heb:

Exercise- burn and sculpt class - omg a killer, but a great workout.

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FRIDAY 25TH APRIL

Breakfast -

• Homemade sausage patties (2.5 syns)
• Egg
• Butternut squash and onion hash
• Pineapple
• Cup of tea (milk from hea)

Lunch -

• Paleoomg spaghetti squash pie
• mixed salad

Dinner-

• Pork carnitas(1.5 syns) (HEb)
• Sautéed collard greens

 

Snacks-

• 2 cups of tea (milk from hea)

Total syns: 4 syns

Healthy Extras-

Hea: cup of lactose free milk
Hea:
heb: 1 tbs extra virgin olive oil

Exercise- none (rest day)

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SATURDAY 26TH APRIL

Breakfast -

• Homemade sausage patties (2.5 syns)
• Scrambled eggs
• Leftover sautéed greens
• Cup of tea (milk from hea)

Lunch -

• Leftover spaghetti squash  pie
• mixed salad

Dinner-

• Leftover Pork carnitas (1.5 syns) (HEb)
• Stir fried veg (2 syns for extra virgin olive oil)
• Mixed greens

Snacks-

• 2 cups of tea (milk from hea)

Total syns: 6 syns

Healthy Extras-

HEa: cup of lactose free milk
HEa:
HEb: 1 tbs extra virgin olive oil

Exercise- none