I have been doing SW for 9 weeks now, and to an outsider it wouldn't look like I was on a diet. I eat 3 proper meals per day, but it is 90% home-made stuff filled with veggies which is why I have lost 7.9 kg so far.
Here is a typical day for me:
Breakfast: Bran flakes with fruit (banana/strawberries/raspberries), half my HEa allowance of semi-skimmed milk, glass of lemon squash.
Lunch: Leftovers from dinner the night before (typically home-made spag bol, curry, risotto etc.), cherry tomatoes, cucumber, Babybel, fruit
Snack: fruit, sometimes a yoghurt
Dinner: home-made recipe, mostly something I can eat at work the next day. On Fridays and Saturdays, we tend to have something different. One of my favourite recipes at the moment is Chicken Kievs. Normally with SW chips and veggies
I don't tend to have that many syns, but it does depend on what I have to eat for dinner/lunch. Some recipes are syn free, some have a few. I tend to eat microwave rice pouches as they are easier at work, but they aren't syn free (1 syn for the ones I have). Sometimes I have a mini-naan bread with curry. I also don't really like Muller Light yoghurts, so my yoghurts aren't syn free (around 4 syns usually).
As you can see, I eat quite a lot! I get bored at work, so I tend to eat. Before I started SW, I was sometimes eating 2 fruit and nut bars a day. Now I don't really have any chocolate, and I haven't missed it much! I fill up on tomatoes, cucumber slices, raw mushrooms and fruit instead.