Created For: JJ Created On: 15/02/2018 Plan Type: REGULAR TSP PLAN Weekly Allowance: 41 Where there are multiple items on a row that is simply because the same weight/amount applies. Multiple items do not make up a snack portion. EARNING EXTRA SNACKS ALLOWANCES You can earn extra snack portions by completing 30 minutes of exercise (details are in your plan). You may only earn a maximum of 2 extra snacks per day regardless of how much exercise you do. HUNGER 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 but you can choose all of the snacks on this list, you simply decide which ones X FRUIT If you plan to allocate one snack allowance per day and use your unlimited fruit allowance (see details further in this snack list) please bear in mind my intention here is for you to graze on fruit to control hunger NOT to use it as a meal option leaving snacks for other food. If you abuse this then your results will be completely undone. Speak to me if you want clarification on how to do this properly. MEATS & FISH & QUORN & PROTEIN WHEY AMOUNT Snacks Hunger Anchovies (in oil, drained weight) or Fresh Mackerel 85 g 1 ✅ Bacon (smoked or unsmoked) 63 g (cooked) 100 g (uncooked) 1 ✅ Beef Jerky 53 g 1 ✅ Beef, Pork, Lamb or Gammon (trimmed of fat) 100 g (cooked) 110 g (uncooked) 1 ✅ Chicken Burger or Original Beef Burger (Birds Eye, NOT the Quarter Pounders) 1 Burger 1 ✅ Chicken or Turkey (breast only, skin and fat removed) 148 g (raw weight) 131 g (cooked) 1 ✅ Chicken or Turkey (thighs or drumsticks only, skin and fat removed) 100 g (raw weight) 94 g (cooked) 1 ✅ Chorizo or Salami or Pepperami 35 g 1 ✅ Fish Fingers (Birds Eye, Breaded or Battered) 2 Fingers 1 ✅ Ham (cooked, inc breaded) or Tofu or Quorn (plain) 142 g 1 ✅ HECK Chicken Sausages (any flavour, grilled) 3 Sausages 1 ✅ John West Tinned Sardines 77 g (oil based) 100 g (non oil based) 1 ✅ Mattesons Fridge Raiders (any flavour, 25g packs) 3 Pack 1 ✅ Mince (beef, 5% fat max) 136 g (raw weight) 1 ✅ Paté (any flavour or variety except duck, including vegetarian) 68 g 1 ✅ Prawns (cooked or raw weight, cold water or king) or Tinned Crab Meat 227 g 1 ✅ Quorn Bacon Slices 80 g 1 ✅ Quorn Fishless Fingers or Quorn Cocktail Sausages 4 Fingers/Sausages 1 ✅ Quorn Meat Free Burgers (not the Classic Range) or Quorn Southern Fried Chicken Style Burgers 1 Burger 1 ✅ Quorn Picnic Eggs or Quorn Mini Sausage Rolls or Quorn Sausage Pattie or Quorn Hotdogs 3 Items 1 ✅ Salmon 81 g (raw or cooked) 94 g (smoked) 1 ✅ Sausages (Skinless, Richmond or Walls, grilled) 2 Sausages 1 ✅ Seafood Sticks 8 Sticks 1 ✅ Tuna (if tinned then not in oil) 150 g (tinned) 142 g (raw) 1 ✅ Turkey Jerky Bites (My Protein) or Corned Beef (sliced or tinned) 76 g 1 ✅ Whey Powder or Hemp Protein Powder (made with water) 42 g 1 ❌ DAIRY (inc yoghurts, milk & cheese) & EGGS AMOUNT Snacks Hunger Actimel (fat free ones only, 100g) free to have one per day only 100 g 0 ✅ Alpro Yoghurt (any flavour) or SKYR Yoghurt (any flavour) 230 g 1 ✅ Babybel Mini Cheese 4 Full Fat Minis 8 Light Minis 1 ✅ !1 Butter (salted or unsalted) 23 g 1 ✅ Coconut Milk (don’t forget you can halve a snack portion) 850 ml 1 ✅ Cottage Cheese (any flavour) or Quark (any flavour) 243 g (Low fat) 155 g (full fat) 1 ✅ Danone LIGHT & FREE Fat Free Yoghurts (any flavour, 115g Pots) 1 Pot (115g) 0.5 ✅ Eggs, (chicken, medium, poached, scrambled or boiled) 3 Eggs 1 ✅ Feta, Goats Cheese, Halloumi 53 g 1 ✅ Greek/Natural Yoghurt (Unflavoured only, you may have 50g mixed berries with this if you wish) 213 g (Fat Free) 136 g (Full Fat) 1 ✅ Hard Cheese (Cheddar, Edam, Parmesan, Cheshire etc) inc Mozzarella 41 g 1 ✅ Milk (Cows, Semi Skimmed) or Soy / Almond Milk (sweetened or unsweetened) 340 ml 1 ✅ Milk (Cows) 262 ml (Full Fat) 486 ml (Skimmed) 1 ✅ Muller Corner FRUIT Yoghurt (any flavour, not the biscuit or chocolate based ones, ask if unsure) 1 Pot 1 ✅ Muller Corner Yoghurt (any flavour, biscuit and chocolate based ones) 1 Pot 1.5 ✅ Muller Light Greek Style Yoghurt (any flavour, 120g pots) 1 Pot 1 ✅ Muller Light Yoghurt (not Muller Corners, 175g pots, any flavour) 1 Pot 1 ✅ Muller Rice Pot (any flavour, 180g pots) 1 Pot 1.5 ❌ Philadelphia (soft cheese, any flavour) 71 g (full fat) 110 g (light) 1 ✅ Quiche 63 g (non TSP) 121 g (TSP recipe) 1 ✅ FRUIT, NUTS, SEEDS & FATS AMOUNT Snacks Hunger Avocado 94 g 1 ✅ Banana (medium or large size) or 150g any Grapes or 100g Blueberries 1 Portion (see left) 1 ❌ DOLE Fruit in Jelly or Juice (max 123g Pot) 1 Pot 1 ❌ Fruit (fresh or frozen, only choose from Apple, Pear, Pineapple, Grapefruit, Apricots, Melon, Allow 1 snack allowance for an unlimited amount of these fruits to snack on for that day. Don’t be crazy though, these are Peaches, Mandarin, Clementines, Strawberries, Raspberries, Blackberries). Not dried, tinned, your results you are risking if you go overboard. If you plan to ❌ stewed, juiced or puree. Maximum of 1 apple or pear per day. have a bowl of fruit salad then speak to me first. Natures Finest Fruit Pots in Juice (Any fruit except prunes) 283 g 1 ❌ Olives (drained, any colour but not stuffed olives) 63 g 1 ✅ Raisins or Sultanas (seedless) 53 g 1 ❌ Seeds & Nuts (any type or mixed), including Chia Seeds 28 g 1 ✅ SIDES & SAUCES AMOUNT Snacks Hunger Aunt Bessies Vegetable Chips 113 g uncooked 1 ✅ Baked Beans 218 g 1 ❌ Branston Pickle or Piccalilli 113 g 1 ❌ Coleslaw (not cheese coleslaw) 63 g (full fat) 113 g (reduced fat) 1 ✅ Heinz Spaghetti 321 Pot 1 ❌ Honey 49 g 1 ❌ Houmous (any flavour) 50 g (full fat) 74 g (low fat) 1 ✅ Mango Chutney or Vegemite or Marmite 71 g 1 ❌ Mayonnaise 24 g (full fat) 64 g (light) 1 ✅ Passata (any flavour) 567 g 1 ✅ Peanut Butter 28 g 1.5 ✅ Pease Pudding 175 g 1 ❌ Potato Salad or Guacamole (full fat weight only not the reduced fat one) 100 g (full fat) 142 g (reduced fat) 1 ✅ Salad Dressings (Caesar, Ranch etc) or Salad Cream 58 g (full fat) 78 g (light) 1 ❌ !2 CEREAL & SNACK BARS AMOUNT Snacks Hunger All Bran (cereal only) 51 g 1 ❌ Alpen Light Cereal bar (19g bars, any flavour) 1 Bar 0.5 ❌ Bran Flakes (cereal only) 47 g 1 ❌ Cadbury Brunch bar (32g bars, any flavour) 1 Bar 1 ❌ Eat Natural Fruit & Nut Bars (33g bars, any flavour) 1 Bar 1 ❌ Jordans Granola (cereal only, any flavour) 40 g 1 ❌ Muesli (cereal only, any flavour or brand) 45 g 1 ❌ Nairns Oatcakes (not the biscuits), any flavour 3 Oatcakes 1 ❌ Nutrigrain BAKES (Kellogg’s, 45g Bakes) 1 Bake 1.5 ❌ Nutrigrain BAR (not the bakes) or Nakd Bars (any variety) 1 Bar 1 ❌ Oats So Simple Porridge Pots (any flavour, 57g pots) - you may add 50g of berries to this for free 1 Pot 1.5 ❌ Oats So Simple Sachets (any flavour) - you may add 50g of berries to this for free 1 Sachet/Pot 1 ❌ Pepperami Finger (22g per stick, any flavour) 1 22.5g Stick 4 Mini Sticks 1 ❌ Perkier Quinoa bar (35g bar, any flavour) 1 Bar 1 ❌ Popcorn Peanut & Sunflower Seed Bar (Natures Valley, 20g bars) 1 Bar 1 ❌ Porridge Oats (oats only, uncooked). You may add 50g of Berries to this for free 45 g 1 ❌ Rice Krispie Square (Kellogs, any flavour) 1 Bar 1 ❌ Weetabix Biscuits (cereal only, milk is an extra snack) 2 Biscuits 1 ❌ CRISPS, CRISPBREAD & BREADS AMOUNT Snacks Hunger Crumpet (standard size) (no butter, thats an extra snack) 1 Crumpet 1 ❌ Crumpet Thins (Kingsmill, no butter, thats an extra snack) 3 Crumpets 1 ❌ Hula Hoops (24g) or Walkers Squares (22g) or Wotsits (16.5g) or Quavers (16g) 1 Bag 1 ❌ Old El Paso Flour Tortilla (41g per tortilla) 1 Tortilla 1 ❌ Old El Paso Stand ’n’ Stuff Tortilla (12g each) 5 Tortillas 1 ❌ Old El Paso Stand ’n’ Stuff Tortilla (24g each) 2 Tortilla 1 ❌ Pea Snaps (any Flavour, M & S Eat Well ) 1 Bag (21g) 1 ❌ Pitta Bread (white or Wholemeal but not seeded) 1 Pitta Bread 1 ❌ Poppadoms (any flavour) 4 Poppadoms 1 ❌ Pringles 33 g 1 ❌ Ryvita Crackerbread (any flavour) 8 Crackerbreads 1 ❌ Ryvita Crispbread (any flavour) 4 Crispbreads 1 ❌ Sandwich Thin (any colour or variation, Warburtons or Kingsmill, no butter or spread) 1 Thin 1 ❌ Snack A Jacks Rice Cakes (Jumbo, any flavour) 3 Cakes 1 ❌ Soda Bread 85 g 1 ❌ Twiglets 41 g 1 ❌ Walkers Crisps (standard style, any flavour, 25g) 1 Bag 1 ❌ Walkers Oven Baked Crisps (25g) or Oven Baked Fusions (22g) or French Fries Crisps (18g) 1 Bag 1 ❌ Warburtons Bagel Thins (any flavour except cheese), see here http://bit.ly/2srccfS 1 Bagel 1 ❌ Yorkshire Puddings (12 in a pack, pre-cooked, Aunt Bessies GOLDEN) 3 Puddings 1 ❌ OTHER CARB PORTIONS AMOUNT Snacks Hunger !3 Potatoes including Sweet Potatoes with nothing added 250 g (uncooked) 207 g (cooked) 1 ✅ Pasta (any colour or type) 47 g (uncooked) 109 g (cooked) 1 ❌ Quinoa 46 g (uncooked) 149 g (cooked) 1 ❌ Rice (any type including unflavoured ‘Express’ style) 48 g (uncooked) 101 g (cooked) 1 ❌ Bread (any type but unflavoured only WITHOUT spread, get as close to weight as you can) 81 g (uncooked) 1 ❌ Cous Cous (unflavoured only) 52 g (uncooked) 159 g (cooked) 1 ❌ Oven Chips or Wedges (McCain, including Sweet potato Fries and Wedges) 131 g (uncooked) 113 g (cooked) 1 ❌ Home Made Chips in an Actifry 132 g (uncooked) 193 g (cooked) 1 ❌ Egg Noodles (dried type only for uncooked weight) 46 g (uncooked) 94 g (cooked) 1 ❌ Buckwheat 45 g (uncooked) 207 g (cooked) 1 ❌ Chickpeas 68 g (uncooked) 133 g (cooked) 1 ❌ Lentils (any colour) 65 g (uncooked) 170 g (cooked) 1 ❌ CAKES, CHOCOLATE, BISCUITS, etc AMOUNT Snacks Hunger Ambrosia Custard Pot (120g pots, Any Flavour ) 1 Pot 1 ❌ Belvita Breakfast Biscuits (any flavour but NOT ‘Bakes’ or ‘Tops’ or ‘Duo Crunch’) 3 Biscuits 1 ❌ Cadbury Creme Egg 1 Egg 1.5 ❌ Cadbury Mini Creme Eggs 3 Eggs 1 ❌ Cadbury Mini Eggs (crispy shell ones) 10 Eggs 1 ❌ Cadburys Fingers 6 Fingers 1 ❌ Carte D’or Ice Cream (Any Flavour) 77 g 1 ❌ Chocolate (any brand, dark, milk, plain or white.