Just found this that I did a while back for a friend, hope it helps:
Wholemeal bread 1.5
Seeded bread 2
1 heaped Teaspoon jam 0.5
2 heaped Teaspoons jam low cal 0.5
Cream cracker 0.5
Ryvita 0.5
40g allbran 1.5
30g special K 1.5
1 weetabix 1
Milk semi ¼ pint 1
Milk skimmed ¼ pint 0.5
crumpet 1
Small glass orange juice 100ml 0.5
Cup of tea with milk x4 (for milk – tea is free) 1
Teaspoon of raisins 15g (heaped dessert spoon) 0.5
Banana 1.5
Apple 0.5
Orange 0.5
Pear 0.5
12 grapes 0.5
Digestive biscuit 1
Chocolate biscuit 1.5
Rich tea biscuit 0.5
Kit kat (2 fingers) 2.5
Custard cream 1
Ski light yoghurt, 1 pot 125g 1
Muller yogurt (all diff. need to know which) Strawb light 175g 1.5
Activia raspberry fruit layer, 1 pot 125g 2
malt loaf (1 small slice, 35g) 1.5
Cheese (40g or matchbox sized) 4
branson pickle – 1 tbsp 0.5
salad cream 1 tbsp 1
Salad cream light 1 tbsp 0.5
lettuce 0
tomato 0
cucumber 0
Ham (1 slice finest or deli) 1
Ham (35g) 0.5
Tuna (half a tin/100g) 1
Extra light Philadelphia 30g 0.5
beetroot 0
Sweetcorn (Cobbett /½ cob) 1
Peas (1 heaped tablespoon/30g) 0.5
carrots 0
broccoli 0
cauliflower 0
Couscous (60g dry) 3
Salmon (1 med fillet, 115g) 3.5
Cod (1 piece, 150g) 2
roast chicken (1 slice/30g no skin) 0.5
Potato 100g 1
Jacket spud 2.5
gravy granules (4 tsp./20g) 1
gravy oxo cube, all flavours 0
chicken breast 2.5
Scampi 170g 5
Gammon (1 med, uncooked, 170g) 6
Bacon (normal back) 1.5
Shepherd’s pie (you’ll have to work this out!)
Extra lean minced beef (40g) 1
Extra lean minced beef 500g pack 12
Pizza(depends on type)½ tesco thin che & tom 10
pitta bread 1 med/60g 2.5
Custard (ready to serve 150g) 3
Custard low fat (ready to serve 150g) 2
Jelly (sachet, sugar free) 0
tinned fruit (210g in juice) 1
tinned fruit (210g in syrup) 2.5
beans 100g 1
tin of Heinz veg soup 400g (can vary, let me know variety) 3
Pasta 20g dried (usually allow 80g pp) 1
pesto sauce (1 level tbsp) 1.5
Coleslaw (1 tbsp, 40g) 1
Coleslaw reduced cal (1 tbsp, 40g) 1.5
spag bol – you’ll have to work this out!
Tinned toms 0
Tomato puree 0
Ketchup – 2 tbsp 0.5
stir fry sauce (varies a lot, what sort?) Blue dragon pouch 1-1.5
Noodles dried 40g 2
Sesame/olive/veg/sunflower oil 1 tsp 1
Rice dry 20g 1
Curry – you’ll have to work this out!
sweet potato 1 med 150g 2
Lentils 400g tin 4
coconut milk ¼ can 100ml (whole can is 30 pts!) 7.5!
Egg med 1.5
veg soup(homemade)free veg and oxo cube, no oil 0
Fry light spray oil (for cooking) 0
Avocado half 3
Crisps varies – walkers lights from multi-pack 1.5
Peanuts 10g 1
glass wine 2
diet coke 0
Squash (sugar free) 0
Mints - strong mints tube 2.5
Werthers 0.5
Werthers sugar free x3 0.5
Haribo sweets 20g 1
Garlic, ¼ baguette, tesco light choices 2.5
Garlic slices, tesco light choices, 1 slice 1
Baguette 25g 1
Baguette ½ 5
Cheddars, 1 0.5
Special k bar 1.5
Alpen bar 1
Butternut squash 0
onion 0
Herbs & spices/salt & pepper/mustard/vinegar 0
Pine nuts 1 tbsp 1.5
Anyway fingers crossed for this time. When are you starting hun? Or have you already started?
