SW diet book/sheet?

[Reniee14]

Hey everyone,

As money is tight right now I'd thought I'd ask if anyone could email me their diet book/ sheet with the instructions on how to do SW.

I'm a new mummy to a 3 month old & have baby weight to lose, thanks for your help!

[citruslemon]

I don't have a book but do have a SW mag that explains it all and recipes. Can email you copies if you would like.
From what I can tell your day should include:

• free foods (no restriction, nearly all fruit and veg, leans meats, poultry, fish, beans, pulses, cooked dried couscous, pasta, rice, many fat-free yoghurts)
  
• Healthy Extra: specific portion of whole meal bread or cereal
  
• Healthy Extra: specific portion of milk or cheese
  
• 10 syns: these are foods that are not 'free' and are things like crisps, wine, choc

[citruslemon]

The weekly plan in the mag is:
Day 1 - (b) smoked salmon hash, (l) turkey earnie, (d) sticky pork with noodles
Day 2 - (b) bangers & beans for breakfast, (l) pea and mint soup, (d) hot mackerel, new potato and watercress salad
Day 3 - (b) cheat's eggs benedict, (l) houmous spud, (d) speedy ratatouille with couscous
Day 4 - (b) banana & Mullerlight yoghurt, Hi-if bar, (l) veg box, (d) Cajun chicken with chips and coleslaw
Day 5 - (b) fruit topper muesli, (l) spanish omelette, (d) creamy chicken pasta
Day 6 - (b) sunshine crunch, (l) stuffed peppers, (d) Goan prawn curry with rice and salsa
Day 7 - (b) beans deluxe, (l) chicken salad, (d) Rosemary and garlic roast rack of lamb with saffron potatoes