Created For: James 42 - The Switch Plan · 2017-12-02 · Created For: James Created On: 02/12/2017 Plan Type: REGULAR TSP Weekly Allowance: 42 HUNGER RATING Snacks labelled with

Created For: James

Created On: 02/12/2017

Plan Type: REGULAR TSP

Weekly Allowance: 42HUNGER RATING

Snacks labelled with a tick will keep you feeling fuller, for longer, and are always the best choice to make as they will also help to control your insulin levels. Those marked with a cross will not, and if you are struggling with hunger levels then you are better off not choosing them.

CARB SNACKSNone of the snacks on this list are classed as a carb portion so can be eaten regardless of having completed exercise or not.

MEATS & FISH & QUORN AMOUNT Snacks Hunger

Tuna in spring water or brine, not oil. 142 g 1 ✅

Anchovies in Oil (drained weight), Fresh Mackerel 80 g 1 ✅

Any 120g John West Tinned Sardines 1/2 Tin 1 ✅

Any Flavour LIGHT Philadelphia with unlimited carrot or celery sticks to dip 105 g 1 ✅

Any Flavour LIGHT Philadelphia 105 g 1 ✅

Any Flavour Mattesons Fridge Raiders (50g pack or 2 X 25g packs) 1 Pack (or 2X25g) 1 ✅

Any Flavour Seafood Stick 7 Sticks 1 ✅

Birds Eye Chicken Burger or Birds Eye Original Beef Burger (NOT the Quarter Pounders) 1 Burger 1 ✅

Birds Eye Fish Fingers (Breaded or Battered) 2 Fingers 1 ✅

Cooked sliced Beef, Pork or Gammon 110 g 1 ✅

Cooked sliced ham, all types including breaded. Tofu and Quorn 133 g 1 ✅

Corned Beef (sliced or tinned) 73 g 1 ✅

Grilled Bacon (cooked weight, smoked or unsmoked), FULL FAT Soft Cheese 59 g 1 ✅

HECK Chicken Italia Sausages (no other type or brand or flavour of sausages), grilled only. 4 Sausages (grilled) 1 ✅

MyProtein Turkey Jerky Bites 71 g 1 ✅

Chorizo or Salami or Pepperami 33 g 1 ✅

Paté, any flavour or variety (except duck) including vegetarian. 64 g 1 ✅

Prawns (cooked or raw weight, cold water or king), Tinned Crab Meat 213 g 1 ✅

Quorn Meat Free Burgers (not the Classic Range), check with me if unsure 1 Burger 1 ✅

Quorn Meat Free Southern Fried Chicken Style Burgers 1 Burger 1 ✅

Quorn Fishless Fingers 4 Fingers 1 ✅

Quorn Cocktail Sausages 4 Sausages 1 ✅

Quorn Picnic Eggs 3 Eggs 1 ✅

Quorn Mini Sausage Rolls 3 Sausage Rolls 1 ✅

Quorn Bacon Slices 75 g 1 ✅

Quorn Sausage Patties 3 Patties 1 ✅

Quorn Hot Dog Sausages 2 Sausages 1 ✅

RAW Lean Steak Mince (max 5% fat) 128 g (raw weight) 1 ✅

RAW Lean Chicken Breast (no skin on and fat removed) 139 g (raw weight) 1 ✅

Salmon (cooked, smoked, tinned) 89 g 1 ✅

Ready Sliced Cooked Chicken Breast, Turkey (inc flavoured ones). NOT chicken legs. 119 g 1 ✅

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Richmond or Walls Skinless Pork Sausages 2 Sausages (grilled) 1 ✅

DAIRY (inc yoghurts, milk & cheese) & EGGS AMOUNT Snacks Hunger

Alpro Coconut Milk (don’t forget you can halve a snack portion) 800 ml 1 ✅

Any Flavour (plain, pineapple, chive etc) FAT FREE Cottage Cheese 229 g 1 ✅

Any Flavour (plain, pineapple, chive etc) FULL FAT Cottage Cheese 145 g 1 ✅

Any Flavour Alpro Yoghurt or SKYR Yoghurt 216 g 1 ✅

Any Flavour Muller Corner FRUIT Yoghurt (not the biscuit or chocolate based ones, ask if unsure) 1 Pot 1 ✅

Any Flavour Muller Corner Yoghurt (NOT the fruit ones, ask if unsure) 1 Pot 1.5 ✅

Any Flavour Muller Light Greek Style Yoghurt (120g pots) 1 Pot 1 ✅

Any Flavour Muller Rice Pot (180g) 1 Pot 1.5 ❌

Any Hard Cheese (Cheddar, Edam, Parmesan, Cheshire etc) inc Mozzarella 39 g 1 ✅

Any MullerLight Yoghurt (not Muller Corners) 1 Pot 1 ✅

Babybel Mini Full Fat Cheese 2 Minis 1 ✅

Babybel Mini Light Cheese 2 Minis 1 ✅

Butter (salted or unsalted) 22 g 1 ✅

Danone LIGHT & FREE Fat Free Yoghurts ANY Flavour (115g Pots) 2 Pots 1 ✅

Fat Free Greek/Natural Yoghurt. (You may have 50g mixed berries to this if you wish) 200 g 1 ✅

Fat Free Greek/Natural Yoghurt 200 g 1 ✅

Feta, Goats Cheese, Halloumi, Beef Jerky. 50 g 1 ✅

Full Fat Greek Yoghurt Unflavoured 128 g 1 ✅

Full Fat Milk 246 ml 1 ✅

Medium Egg, poached, scrambled or boiled. 2 Eggs 1 ✅

MyProtein Impact Whey Powder or Hemp Protein Powder (made with water) 40 g 1 ❌

Quark (any flavour) 229 g 1 ✅

Semi Skimmed Milk (or Soy Milk, sweetened or unsweetened, or Almond Milk) 320 ml 1 ✅

Skimmed Milk 457 ml 1 ✅

FRUIT, NUTS, SEEDS & FATS AMOUNT Snacks Hunger

Any Fresh Fruit (except banana, dried fruits, avocado, prunes and dates) 168 g 1 ❌

Any seeds (or seed mix) 27 g 1 ✅

Chia Seeds 36 g 1 ✅

Fresh Avocado 80 g 1 ✅

Medium Banana 1 1 ❌

Mixed Nuts (unsalted) 24 g 1 ✅

Natures Finest Fruit Pots in Juice (Any fruit except prunes) 267 g 1 ❌

DOLE Fruit in Jelly or Juice (max 123g Pot) 1 Pot 1 ❌

Olives (drained, any colour but not stuffed olives) 59 g 1 ✅

Seedless Raisins or Sultanas 50 g 1 ❌

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SIDES & SAUCES AMOUNT Snacks Hunger

Any FULL FAT Hummus with unlimited carrot or celery sticks to dip 47 g 1 ✅

Any FULL FAT salad dressing (Salad Creme, Caesar, Ranch etc) but NOT Mayonnaise 55 g 1 ✅

Any LOW FAT Hummus with unlimited carrot or celery sticks to dip 64 g 1 ✅

Full Fat Coleslaw (not cheese coleslaw) 59 g 1 ✅

Full Fat Mayonnaise 22 g 1 ✅

Full Fat Potato Salad 94 g 1 ✅

Full Fat Salad Cream 55 g 1 ❌

Heinz Baked Bean Snap Pots (200g Pots), or the 200g tins. 1 Pot 1 ❌

Heinz Spaghetti Hoops Snap Pots (190g Pots) 1 Pot 1 ❌

Aunt Bessies Vegetable Chips 107 g uncooked 1 ❌

Honey 46 g 1 ❌

Light Mayonnaise 60 g 1 ✅

Low Fat Coleslaw (50% fat) 107 g 1 ✅

Mango Chutney, Vegemite 67 g 1 ❌

Marmite 62 g 1 ✅

Branston Pickle or Piccalilli 107 g 1 ❌

Passata 533 g 1 ✅

Pease Pudding 165 g 1 ❌

Peanut Butter 15 g of Peanut Butter 1 ✅

Peanut Butter with 1 Apple (sliced) to dip 15 g of Peanut Butter 1 ✅

Reduced Fat Potato Salad 133 g 1 ✅

CEREAL & SNACK BARS AMOUNT Snacks Hunger

Any Flavour ‘Eat Natural’ Fruit & Nut Bars (33g bars) 1 Bar 1.5 ❌

Any Flavour ‘Perkier’ Quinoa bar (35g bar) 1 Bar 1 ❌

Any Flavour Alpen Light Cereal bar (19g bars) 1 Bar 1 ❌

Any Flavour Cadbury Brunch bar (32g bars) 1 Bar 1 ❌

Any Flavour Full Fat Pepperami Finger (22g per stick) 1 Stick 1 ❌

Any Flavour Jordans Granola (cereal only) 37 g 1 ❌

Any Flavour or Brand Muesli (cereal only) 42 g 1 ❌

Kellogs All Bran (cereal only) 48 g 1 ❌

Kellogs Bran Flakes (cereal only) 45 g 1 ❌

Kellogs Nutrigrain Bakes (45g Bakes) 1 Bake 1.5 ❌

Kellogs Nutrigrain Bar (not the bakes). Nakd Bars (any variety) 1 Bar 1 ❌

Kellogs Rice Krispie Square (any flavour) 1 Bar 1 ❌

Nature Valley Popcorn Peanut & Sunflower Seed Bar (20g bars) 1 Bar 1 ❌

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Nairns Oatcakes (not the biscuits), any flavour 3 Oatcakes 1 ❌

Oats So Simple Sachets - any flavour - including pots (milk will be another snack allowance). You may add 50g of Berries to this if you wish 1 Sachet/Pot 1 ❌

Unflavoured Porridge Oats (Oats only, uncooked). You may add 50g of Berries to this if you wish 43 g 1 ❌

Weetabix Biscuits (cereal only, milk is an extra snack) 2 Biscuits 1 ❌

CRISPS, CRISPBREAD & BREADS AMOUNT Snacks Hunger

ANY Flavour 25g Bag of Walkers Crisps (standard style) 1 Bag 1 ❌

Walkers - Oven Baked Crisps (25g bags), Oven Baked Fusions (22g bags), French Fries (18g bags) 1 Bag 1 ❌

Hula Hoops (24g bags), Walkers Squares (22g bags), Wotsits (16.5g bags), Quavers (16g bags) 1 Bag 1 ❌

Pringles 31 g 1 ❌

Any Flavour Ryvita Crispbread 3 Crispbreads 1 ❌

Any thickness pre-sliced bread (white, wholemeal, seeded) NOT bread you slice yourself & no spread 1 Slice 1 ❌

Aunt Bessies Golden Yorkshire Puddings (12 in a pack, pre-cooked) 2 Puddings 1 ❌

Crumpet (standard size) (no butter, thats an extra snack) 1 Crumpet 1 ❌

Crumpet Thins (Kingsmill). No butter, thats an extra snack 2 Crumpets 1 ❌

M & S Eat Well Pea Snaps (any Flavour) 1 Bag (21g) 1 ❌

Warburtons Bagel Thins (any flavour except cheese), see here http://bit.ly/2srccfS 1 Bagel 1 ❌

Old El Paso Flour Tortilla (41g per tortilla) 1 Tortilla 1 ❌

Old El Paso Stand ’n’ Stuff Tortilla (24g each) 2 Tortilla 1 ❌

Old El Paso Stand ’n’ Stuff Tortilla (12g each) 5 Tortillas 1 ❌

Pitta Bread (white or Wholemeal but not seeded) 1 Pitta Bread 1 ❌

Soda Bread 80 g 1 ❌

Quinoa Pancakes - see here 2 Pancake 1 ❌

Ryvita Crackerbread 8 Crackerbreads 1 ❌

Snack A Jacks Rice Cakes (Jumbo, any flavour) 2 Cakes 1 ❌

Poppadoms (any flavour) 4 Poppadoms 1 ❌

Twiglets 39 g 1 ❌

Warburtons or Kingsmill Sandwich Thin (any colour or variation) (no butter or spread) 1 Thin 1 ❌

CAKES, CHOCOLATE, BISCUITS, etc AMOUNT Snacks Hunger

Any Flavour Ambrosia Custard Pot (120g pots) 1 Pot 1 ❌

Any Flavour Carte D’or Ice Cream 73 g 1 ❌

Any Mr Kipling Cake Slice 1 Slice 1 ❌

Belvita Breakfast Biscuits any flavour but NOT ‘Bakes’ or ‘Tops’ or ‘Duo Crunch’ 2 Biscuits 1 ❌

Cadbury Creme Egg 1 Egg 1.5 ❌

Cadbury Mini Creme Eggs 3 Eggs 1 ❌

Cadbury Mini Eggs (crispy shell ones) 9 Eggs 1 ❌

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Cadburys Fingers 6 Fingers 1 ❌

Kinder Bueno Chocolate, Milk, White or Dark, PER FINGER (aprox 20g), not pack. 1 Finger 1 ❌

Chocolate, any brand, dark, milk, plain or white. Not a chocolate bar (such as twix etc) 28 g 1 ❌

Garibaldi Biscuits / Rich Tea Biscuits 4 Biscuits 1 ❌

Haribo Sweets, any variety 47 g 1 ❌

Jaffa Cakes 3 Cakes 1 ❌

Jammie Dodgers Mini’s (20g packs) 1 Pack 1 ❌

Maltesers 16 Balls 1 ❌

McVities Ginger Nuts Biscuits, Digestives or Plain Hobnobs 3 Biscuits 1 ❌

Nutella, Popcorn (any flavour), Shortbread, Magic Stars, 29 g 1 ❌

Oreo Thins 5 Thins 1 ❌

Simply Balanced Fruit Juice Bar 1 Bar 1 ❌

Soreen Malt Loaf (any flavour) 50 g 1 ❌

Soreen Squidgy Cake Bites (any flavour) 2 Bites 1 ❌

Standard Sized Kit Kat Fingers 3 Fingers 1 ❌

Green & Blacks Butterscotch Bar (35g) 1 Bar 1.5 ❌

ICE LOLLIES & ICE CREAM BARS AMOUNT Snacks Hunger

Cadbury Dairy Milk Minis 1 Cone 1 ❌

Cornetto Ice Cream Cone (any flavour) 1 Cone 1.5 ❌

Flake 99 Ice Cream Cones 1 Cone 1.5 ❌

Magnum Ice Cream (any flavour) 1 Ice Cream 1.5 ❌

Mars Ice Cream Bar (51ml) 1 Bar 1 ❌

Mini Calippo Ice Lollies 2 Lollies 1 ❌

Rowntree Fruit Pastilles Ice Lollies (65ml each) 2 Lollies 1 ❌

SMOOZE Fruit Ices (65ml per lolly) 1 Lolly 1 ❌

Snickers Ice Cream Bar 1 Bar 1.5 ❌

Tango ‘Liquid Ice’ Ice Lolly 1 Lollie 1 ❌

Vimto Ice Lollies (45ml each) 3 Lollies 1 ❌

Walls Feast Ice Cream Bar 1 Bar 1.5 ❌

Walls Twister Minis Ice Lollies (any flavour) 3 Mini Lollies 1 ❌

DRINKS, SOUPS & ALCOHOL AMOUNT Snacks Hunger

1 Standard Flute of Prosecco (about 150ml) 1 Flute 1 ❌

ANY Cadburys 11g Highlight or Galaxy Options Hot Chocolate Sachets made with water 4 Sachets 1 ❌

New Covent Garden Soup (slow roasted tomato, carrot & butternut, wild muchroom) 350 g 1 ✅

New Covent Garden Soup (vegetable, potato & leek) 350 g 1 ✅

New Covent Garden Soup (classic chicken, skinny chicken & veg) 350 g 1.5 ✅

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Any Flavour Batchelors Cup A Soup 1 Sachet 1 ❌

Any Flavour Bovril Extract 113 g 1 ❌

Any Fresh Fruit Juice, smooth or bitty 291 ml 1 ❌

Budweiser, Becks, Peroni, Cobra or Corona, Guinness 1 330ml Bottle 1 ❌

Tennents Super 1 500ml 2 ❌

Costa Skinny Hot Chocolate (PRIMO ONLY) 1 Drink 1 ❌

Costa Skinny Latte (Primo or Medio) made with Skimmed Milk or Soya Milk 1 Coffee 1 ❌

Light Chocolate Ovaltine (big heaped teaspoons, with water) 5 Teaspoons 1 ❌

Miniature Bottle of Wine (equivalent to a small glass) (4 of these equate to a standard 750ml bottle) 187 ml 1 ❌

Pimms No.1 100 ml 1 ❌

Pint of Lager or Cider 1 Pint 1.5 ❌

Single Shot of any Spirit (including Baileys) and any unlimited DIET mixer 1 Shot / Measure 1 ❌

Vegemite 86 G 1 ❌

SUBWAY AMOUNT Snacks Hunger

Unlimited Salad with any 1 portion of the following toppings ONLY (Chicken Breast, Chicken Tikka, Ham, Turkey Breast, Turkey Breast & Ham, Veggie Delite) 1 Salad 1 ✅

Unlimited Salad with any 1 portion of the following toppings ONLY (Chicken Teriyaki, Big Beef Melt, Italian BMT, Steak & Cheese, Subway Melt, Tuna with Lite Mayo, Veggie Patty) 1 Salad 1.5 ✅

Cheese Toastie 1 Toastie 1.5 ❌

Pepperoni Pizza Toastie 1 Toastie 2 ❌

1 Portion of any Salad Condiment Dressing (Ranch, Sweet Chili etc) 1 Portion 1 ✅

McDONALDS AMOUNT Snacks Hunger

Grilled Chicken Salad 1 Salad 1 ✅

McDonalds Grilled Chicken & Bacon Salad 1 Salad 1.5 ✅

McDonalds Crispy Chicken Salad 1 Salad 2 ✅

McDonalds 6 Chicken McNuggets 6 Nuggets 2 ✅

McDonalds Hamburger 1 Hamburger 2 ❌

McDonalds Fish Fingers 3 Fingers 1.5 ✅

McDonalds Small Fries 1 Portion 1.5 ❌

McDonalds Regular Hot Chocolate 1 Drink 1.5 ❌

McDonalds Large Cappuccino 1 Drink 1 ❌

McDonalds Regular Latte 1 Drink 1 ❌

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MISCELLANEOUS AMOUNT Snacks Hunger

Any ONE portion of a TSP SOUP 1 Portion 1.5 ✅

Mug Shots - Any Flavour - not the large pots 1 Sachet 1.5 ❌

SOME MEAL IDEAS FOR YOU MADE USING SNACK ALLOWANCESSnack Items Snack

Allowances2 Scrambled Eggs on 1 Toast (no butter) and cheese on top 3

Chicken with Vegetables and Coleslaw 2

2 Egg Omelette (use oil spray) with Salmon & Prawns 3

Bowl of Muesli or Granola with either milk or yoghurt 2

2 Boiled Eggs, Chicken and Salad 2

Protein Shake & Banana 2

On a final note. While you could choose all treat style snacks (biscuits, cakes, crisps etc) and doing that will still drop the weight for you (as long as you use the right quantities and weights) those types of foods may leave you feeling hungrier throughout the day. Where possible try to stick to the less junky food most of the time and you will find your hunger levels are much better managed. If you want help with this, just ask me!

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