When I have a speed food challenge, I start the day with cut up apples and pears mixed with yoghurt. Then have a huge salad for lunch, with quorn chicken pieces or tuna, carrots, peppers, cucumber, lettuce, tomatoes, bean sprouts and radishes.
For tea I have chicken or Turkey in a casserole using various veg such as spinach, kale, onions, passata, cabbage, brocolli or courgettes.
All the foods I have mentioned above are speed foods.
Have ryvitas or scan bran as your HEB.
Snack on Super Speed fruits such as melon, strawberries, yellow plums or blackberries.
It's worth noting that the following foods are Super Speed:
Baked beans
Broad beans
Butter beans
Cannellini beans
Garden Peas
Mushy Peas
Petit Pois
Sword Beans
I'm not a fish lover so I don't know about which fish are speed foods but I know lots are.
I find it easier to write them down as I'm having them so I can keep track!
Hope this helps!
Also, I bet you coud increase your syns again to maintain.