Its a bit complicated but I'll explain the best I can:
1. you have three different plans to choose from GREEN days (unlimited carbs) RED days (unlimited proteins, eg meat fish) or EXTRA EASY days (which means you can eat all the foods that are free on both green and red together unlimited).
2. So once you have chosen a plan to follow (and you can swap and change them every day if you want), you have a list of free foods that you can eat unlimited.
3. You then have healthy extras, you can have 2 A's which are cheese milk etc basically your calcium and 2 B's which are fibre rich foods such as cereal, breads etc.
4. Then finally you can have between 5-15 syns each day, synned food is simplistically foods that don't come under the above categories, eg you can have a packet of baked of Walkers baked for 5 syns or a treatsize caramel for 4.5 syns.
And that basically is it, apart from on EXTRA EASY days you only have 1 healthy extra a and one healthy extra b.
I'm a vegetarian so only do green days, so a sample menu for me would be:
Breakfast - 2 weetabix (HEB) , chopped banana (free)
Mid morning snack: 1 Alpen Light Bar (1/2 HEB), fruit pot (Free)
Lunch - homemade falafel (Free), salad (Free), small amount of sweet chilli sauce (1 syn), fat free yoghurt (free)
Mid afternoon snack - Alpen Light bar (1/2 HEB), nectarine (Free)
Dinner - homemade quorn bolognese (Free), wholewheat spagetti (free), low fat cheddar cheese (HEA)
Others - 350mls skimmed milk (HEA), treatsize crunchie (4.5 syns) options drink (2.5 syns)
total syns for this day are 8
plus I always have about 4 pints of water.
Hope that kinda explains it for you, I have all the literature electronically if you want me to send it to you.
