Saturday, 15-11-25

 What I ate today

Melon, mango and two easy peelers - lovely!

I enjoyed my all day breakfast so very much.  Two swips for a bit of oil and the rest was free/speed.

Later in, I had some dried fruit for my fibre choice.

Using up the leftover steak in a cheesy pasta thingy.

Two calciums for some seriously lighter cheddar and some nibbles of feta.

And that was that.  I was tempted but stayed very firm.  Phew.

Tomorrow's plans

B:  savoury pancake or waffle with avocado and smoked salmon.  Tomatoes and mushrooms on the side.

L:  soup and toast

D:  roast chicken dinner

And fruit

 

Friday

Evening, all.  I'm back at it again . . .

What I ate today.

Breakfast was some fruit.  No photo.

I had cheesy beans on marmite toast for lunch.  One calcium and one fibre.  Afters was an apple.

Steak and chips for dinner with tomatoes, mushroom and pepper.  The steak was ginormous so there's sole left to slice and reuse tomorrow.

One and a half swips for some 70% lighter salad cream for chip-dipping.

Tomorrow's plans:

B:  fruit platter

L:  a sort of cooked breakfast type thing

D:  steak pasta bake

Exercise:  depends on the weather - maybe a walk.  

 

Tuesday

Evening, everyone.  Just to let you know I won't be posting tomorrow evening but will be back on Thursday.  

What I ate today:

I had an apple before Groove class.

Delicious avocado and smoked salmon on toast.
One fibre and one fats choice

Mug of home made soup, packed with speed vegetables and very filling and warming.
One swip for oil and three swips for some fresh baked bread to dunk.  So good.

This is what I felt like having.  One and a half swips for some sweet chilli sauce

Tomorrow's plans:

B:  fruit and a ham sandwich

I know that's off but I'm out all day and can have the sandwich in the coach.

L:  eating out somewhere

D:  chicken pasta bake from the freezer

And fruit

Exercise:  Plenty of walking.

Monday

What I ate today:

I had a couple of small apples before circuits and personal training.

Breakfast was yogurt mixed with some stewed plums (I don't swip) and chia seeds and the fruit was frozen nectarine and peach slices, blueberries and a kiwi.

Two swips for chia seeds.

I couldn't be bothered to faff around with a toastie and, anyway, the bread wasn't the right shape really.  Same in ingredients, different presentation, that's all.

Afters was an easy peeler.

One fibre and two calciums (should that be calsia?).

I know this looks like something the cat dragged in but this chicken and lentil korma was absolutely delicious.  I used a low fat korma paste, coconut milk, green lentils, orange lentils, black beans and various veg yesterday and today I added cooked chicken thigh and some mango chutney.

Not the lowest swipped meal at a total of seven swips (including the rice) but so, so worth it.

I had an orange for afters.

(it was a very wet day today . . .)

Tomorrow's plans:

B:  smoked salmon and avo on toast, veg on the side

L:  soup from the freezer with grated cheese

D:  salmon baked with sweet chilli sauce, roasted veg

And fruit

Exercise:  Groove

Sunday, 09-11-25

 Good evening

Today's meals:

I decided on beans with my toast with a sprinkle of avocado topping and a squidge of bbq sauce mixed in.

One fibre for the bread, one swip for the sauce and I have a few beans left for tomorrow.

Yes, it looks a bit 'caught' and perhaps it was, just, but there was a gorgeous 'roast' flavour to it all and no burnt flavour.  I guess I got lucky!

Two thirds of a calcium choice, one third of a healthy oil choice and loadsa veg - sweet potato, onion, mushroom, tomatoes and peppers with some evoo.

I had a couple of easy peelers later on.

A simple roast dinner in the evening.

The rest of my healthy oil choice to roast the veg and the rest is free/speed.  

Very filling!

And that was that for Sunday.

Tomorrow's plans:

B:  fruit, chia seeds and yogurt

L:  toastie and beans (left over from today) - I might have the beans in the toastie rather than on the side

D:  lentil korma curry, rice

And fruit

Exercise:  circuits and the personal training

Saturday, 08-11-25

Hi, all!
I received a link to this article  on the British Heart Foundation site that compared weight loss for people eating at least n80% ultra processed foods (UPFs) and people eating at least 80% minimally processed foods (MPFs).
I thought it was interesting and you might do too, especially as it also mentions reduced cravings when eating mostly MPFs.

What I ate today:

When I made my sushi first thing, I polished off leftover carrot and cucumber and a slither of smoked salmon may have joined them.

I used my usual waffle recipe but tried cooking them in a silicon mould in Nellie.  They didn't rise as much but they were nice and crunchy and I think I will give it another go.

Half a fibre for the buckwheat flour and the sourdough starter* and I am pretty sure the rest is syn free.

*not SW canon but I apply this very carefully.

Lunch was sushi.  Home made sushi is very SW friendly.  Nori is free, pickled ginger is free, most of the fillings are free (I had smoked salmon, ginger, cucumber and carrot) and the rice could be free, depending on how much you have as it has a bit of added sugar.  I'm counting half a swip for the sugar, one and a half for the spicy mayo inside, one swip for some mixed seeds and I think that's it.  Oh, and half a swip for a little bit of Philly light along the bottom of the nori before rolling.

And the roasted tomato, red pepper and sweet potato soup.  It should be one swip for some olive oil but I'm counting that as part of my healthy oils/fats.

And I had the end of a fresh baked load I was slicing for the freezer to dunk for the other half of my fibre.

Afters was a small apple.

Loads of photos today - I didn't eat all the sushi at lunchtime so had the last bits as a starter - I've listed the swips by the lunch photo.

And finally, a bacon and green lentil spaghetti bolognaise and it was absolutely delicious.  I used half a pouch of French Style Lentils with some onion, pepper, mushroom, baby corn and chopped bacon with garlic, chilli flakes, cumin and tomato puree.  With wholewheat spaghetti under and some grated cheddar on top, it was lush!

Afters was two little easy peelers.

The lentils were one swip and the cheese was one calcium.

Tomorrow's meal plans:

B:  egg or beans on toast

L:  Spanish tortilla, either baked beans or salad, depending on how cold/dismal it is

D:  roast beef dinner  - beef, roasties, roasted and steamed veg and I might exert myself and make a few Yorkshires.
(not fresh roast beef, I bought slices from the deli)

And plenty of fruit.

Friday, 07-11-25 and a snack recipe

Hi, all.

Today's meals:

Breakfast was just two apples - no photo.

I took photos of lunch but I'd accidentally moved the setting dial on my camera so they came out as 'impressive art'.  I'm not sure the results are either but never mind!
However, it was one fibre for a bagel and one healthy fats for avocado.  The bacon was free/protein (I think) and it felt cold so I air fried onion, tomatoes,  mushrooms and yellow peppers to have with them.  Really delicious.  

I had an orange for afters.

Later on, I grated some cheese for the freezer and measured out 30g for my calcium choice.

I tried something for a snack and it was nice so I will post it below.  I think I saw it on a Nigella programme although she deep fried!

I had a nice, old fashioned fish and chips for dinner.  The cod goujons were a stonking 11 swips but worth it.  I also had one swips-worth of salad cream because - you know, chips!

And that was it for the day.

Tomorrow's meal plans:

B:  savoury waffles with bacon and tomato (I have bacon to use up)

L:  hm sushi, salad veg

D:  spag bol with side veg

and fruit!

Crunchy potato spirals

I spiralised one small (a little goes a long way) Maris Piper potato, dried it off, sprayed it with some spray oil and air fried it for around ten minutes or so until crunchy and golden.

Just like crisps with a sprinkle of salt but free on SW.

I know 'free' doesn't mean calorie free so be careful . . . but loads better than a bag of crisps.

And my total potato intake today wasn't enormous so I'm OK with it.

Wednesday, 05-11-25

Posting this early as I will be busy later.

Today's meals:

Smoked salmon trimmings and avo on toast with toms and watercress.

One fibre, one fats/oils.

The best photo of a bad bunch.
Made with bits and bobs and really nice.  I have a second portion left for tomorrow.

One swip for the grains.

I made a cheese roll and some popcorn to take with me plus a couple of apples.

One calcium, seven swips (for the roll), one syn for some salad cream and I have no idea about the popcorn but it was fresh popped with no oil.

Tomorrow's plans:

B:  fruit and yogurt

L:  cheese and onion toastie, salad.

D:  rest of today's lunch

Exercise:  personal training

Tuesday, 04-11-25

Hi, everyone.

What I ate today:

Before Groove, I had an apple and when I got home I warmed up some fruit - mango, pineapple, nectarine, peach and blueberries from the freezer, sliced banana and a small chopped kiwi and enjoyed them with a dollop of yogurt.

All SW free

Beth took me to Mowgli, an Indian street food eatery, for lunch.  We had a vegetarian sharing platter and it was absolutely delicious.
The curries were very 'clean' and without oil floating on top.  No calories on the menu and I am sure it will be over swips but it was also really good, healthy stuff.  So no worries.

I wasn't that hungry at dinner time so I had some cheese on toast and I mixed some chopped tomatoes into the mixed grains and heated it for two minutes in the microwave - surprisingly delicious!  Before putting the cheese on the toast, I spread a little bit of Dijon mustard over and that, also, was delish - why have I lived all this time and not done that before?

It used used up my calcium and fibre choices plus two swips and well worth every bit.

I've not been on plan today, obviously, because of lunch but it's not been really bad.  xx

Tomorrow's plans:

B:  avo and smoked salmon on toast with tomatoes and mushrooms on the side

L:  chicken pasta bake - main meal because . . .

D:  I'm off into London, to St Paul's, for Sir John Rutter's Birthday Celebration.  Sir John, in case you didn't know, is a famous composer and conductor and tomorrow it is his 80th birthday.  I am so looking forward to it.  Anyway, I will take some fruit and something snacky with me as I really don't want to pay London prices.

And fruit.

Exercise:  Lindsey, bless her, has moved my personal training to Thursday morning.

Monday, 03-11-25

Hi, all.

What I ate today:

Two eggs, 25 sprays of avo oil, mushrooms, tomatoes and yellow peppers - and scrambled egg seasoning from Just Spices.

Perfect after circuits and one third of a fats/oils choice.

The rest of the soup from yesterday.  I added 50g of the Merchant Gourmet five glorious grains pouch and a tsp of mixed seeds.  The pouch is five swips but I looked on the back and the only ingredient that carries swips is olive oil so, rightly or wrongly, I am calling it (and the seeds) more of my fats/oils choice.  The toast was my fibre choice.

Afters was two small apples

This is NOT what I planned but when it came to it, this is what I fancied so . . .

. . . a can of baked beans, a dollop of brown sauce and some grated cheddar.  Lovely!

one swip for the sauce and the cheese was one calcium choice plus three swips.

I had an orange for afters.

Tomorrow's plans:

B:  fruit and yogurt

L:  lunch out with my daughter

D:  I have grains to eat so I'll cook some chicken and some veg and throw in the grains instead of pasta or rice - a fair bit better for me, I reckon.

And more fruit, of course

Exercise:  Groove class.

Sunday, 02-11-25

What I ate today:

Breakfast - avo on toast and very nice too.

One fibre choice and one healthy fats choice.  The Just Spices avocado topping is swip free in the amount I use.

I had the soup for lunch.  By the time I had added some vermicelli, it made a great big bowlful so I saved half for tomorrow.

The soup contained onion, sweet potato, some soaked soup mix, leek, cubes of bacon, turkey stock, seasonings and vermicelli.

Swip free and very satisfying.  Dead easy too - just one of those chuck-it-all-in-and-see-what-comes-out meals.

Later on, I had an orange.

This was delish!  Steak, roasted potato, carrot and parsnip, steamed broccoli and sprouts and a dollop of Dijon mustard, all completely free on SW.

Afters was a banana.

Tomorrow's plans:

B:  fruit with yogurt

L:  soup and croutons

D:  spicy beans with grains and veg

Exercise:  circuits

Saturday, 01-11-25

The latest word out (according to YouTube anyway) is that we will be able to choose which healthy extra choices we want to use each day instead of being told.

I think that's great!!

What I ate today:

Getting there with the poached eggs.  Done in Nellie and I guess just thirty seconds too long.

One fibre choice.

I had lunch out with some friends and I am not ashamed to say I had cod and chips - and it was lovely!

I knocked up a savoury rice for dinner to use up some leftovers.  Bacon, onion, pepper, mushroom, rice and mixed seeds with salt, pepper, garlic granules and sweet smoked paprika with 30g grated cheddar mixed in at the end.
Delish!

Afters was a banana.

One calcium and a bit of oils/fats.

Not on plan because of lunch but the other meals were fine.

Tomorrow's plans:

B:  avocado on toast, tomatoes on the side

L:  steak with roasties and veg

D:  soup with croutons

And fruit . . .

Thursday, 30-20-25

 Evening everyone.

What I ate today:

I decided on scrambled egg to go with the toast - because there was smoked salmon hiding in my fridge.

One fibre

Warmed up leftovers of leftovers with a bit of salad.  Very delish!

One calcium, a bit of healthy oil and one syn for some salad cream.

The curry and rice leftovers and very tasty too.

The curry is swip free and the rice was one syn,

Tomorrow's plans:

B:  fruit

L:  avocado on toast with salad

D:  I have rice left so will search for a recipe . . .