You might be better posting the main part of your comment in the main SW section and just asking about the bagel here.
I can't remember the exact syns in a bagel, I think it was around 10/11. I remember looking and thinking, ok they are going to be a rare treat.
Things I do for lunch are syn free soups (basically soups made from veg) and then I have the soup with some free foods; pasta/rice/couscous salad, veggies, cold meat. I tend to completely stuff myself on free foods, I use my HExB for 2xAlpen light bars, if I have the chocolatey ones they feel like a treat, and my HExA for milk or laughing cow lights.
Are you attending classes? If yes, it might be worth speaking to your consultant about it, to see if they have any suggestions.
