Hi smk - I am on SW diet and attending classes. It is a great diet and very succesful. I have been on it 7 weeks and lost over a stone (and I have cheated!) It sounds pretty complicated to begin with but you soon get in the way of it. I will copy and paste a simple idea of the plan that I did for my MIL
GREEN DAY
FREE FOODS
PASTA RICE AND GRAINS
BEANS LENTILS AND PULSES (INC BAKED BEANS)
VERY LOW FAT DAIRY PRODUCTS (MULLER LIGHT, QUARK, LF FROMAGE FRAIS)
VEGETABLE PROTEINS (EG QUORN AND TOFU)
EGGS
ALL VEG INC POTATOES
FRESH OR FROZEN FRUIT
MARMITE
HAVE 1 OR 2 FROM EACH OF THE FOLLOWING HEALTHY EXTRAS EVERY DAY
HEALTHY ?A? CHOICES
28G CHEDDAR CHEESE
250ML SEMI SKIMMED MILK
3 CHEESE TRIANGLES
6 LOW FAT CHEESE TRIANGLES
2 DAIRYLEA LIGHT CHEESE SLICES
HEALTHY ?B? CHOICES
SMALL PORTION MEAT, FISH OR POULTRY (85-100G)
2 SLICES WHOLEMEAL BREAD
2 WEETABIX
30G PORRIDGE OATS
28G OF MOST LOW FAT CEREALS
3 RYVITA MULTIGRAIN
30G BAG RYVITA MINIS
71G DRIED APRICOTS
THINGS LIKE SPREADS, STOCK CUBES, MAYONNAISE, OILS ETC MUST BE GIVEN SYN VALUE.
YOU CAN HAVE 10-15 SYNS PER DAY.
MOST PACKETS OF PASTA ?N? SAUCE AND SAVOURY RICE ARE FREE - 1 SYN.
98% FAT FREE SUPERNOODLES ARE A FREE FOOD.
RED DAY
FREE FOODS
LEAN MEAT AND POULTRY
FISH AND SEAFOOD
GAME
VERY LOW FAT DAIRY PRODUCTS
VEGETABLE PROTEINS EG QUORN AND TOFU
EGGS
MOST VEG(NOT POTATO, PARSNIP OR SWEET POTATO)
FRESH OR FROZEN FRUIT
HAVE 1 OR 2 FROM EACH OF THE FOLLOWING HEALTHY EXTRAS EVERY DAY
HEALTHY ?A? CHOICES
28G CHEDDAR CHEESE
250ML SEMI SKIMMED MILK
3 CHEESE TRIANGLES
6 LOW FAT CHEESE TRIANGLES
2 DAIRYLEA LIGHT CHEESE SLICES
HEALTHY ?B? CHOICES
200G POTATO
198G PARSNIPS
100G WHOLEMEAL PASTA
142G BAKED BEANS
2 SLICES WHOLEMEAL BREAD
2 WEETABIX
30G PORRIDGE OATS
28G OF MOST LOW FAT CEREALS
3 RYVITA MULTIGRAIN
30G BAG RYVITA MINIS
71G DRIED APRICOTS
THINGS LIKE SPREADS, STOCK CUBES, MAYONNAISE, OILS ETC MUST BE GIVEN SYN VALUE.
YOU CAN HAVE 10-15 SYNS PER DAY.
There are more foods than these you can eat but I just included the thingsd MIL would be likely to eat. You can do all red days or all green day if you like or do it day about - whatever you want but you must stick to that plan that s
day. HTH Free foods you can eat in unlimited amounts.