SNACK LIST for James issued on 01/01/2017 PROTEIN BASED SNACKS Amount Allowed 1 Tin (60g) Tuna in spring water or brine, not oil. 1 Tin Any 120g John West Tinned Sardines 1 Tin Any Flavour (plain, pineapple, chive etc) FAT FREE Cottage Cheese 314 g Any Flavour (plain, pineapple, chive etc) FULL Fat Cottage Cheese 200 g Any Flavour LIGHT Philadelphia with unlimited carrot or celery sticks to dip 145 g Any Flavour Mattesons Fridge Raiders (60g pack) 1 Pack Any Flavour Seafood Stick 10 Sticks Any Hard Cheese inc Mozzarella 53 g Any MullerLight Yoghurt (not Muller Corners) 1 Pot Babybel Mini Full Fat Cheese 2 Minis Beef Jerky 77 g Corned Beef (sliced or tinned) 100 g Fat Free Greek/Natural Yoghurt. (You may have 50g mixed berries to this if you wish) 275 g Feta, Goats Cheese or Halloumi 69 g Full Fat Milk 338 ml Goats Cheese (hard, soft, spreadable) 76 g Grilled Bacon (cooked weight, smoked or unsmoked) 82 g HECK Chicken Italia Sausages (no other type or brand or flavour of sausages), grilled only. 6 Sausages (grilled) Medium Egg, poached, scrambled or boiled. 2 Eggs MyProtein Impact Whey Powder made with water 54 g MyProtein Turkey Jerky Bites 98 g Prawns (cooked weight, cold water or king) 293 g Salmon (cooked, smoked, tinned) 122 g Semi Skimmed Milk (or Soy Milk, sweetened or unsweetened) 440 ml Skimmed Milk 629 ml Sliced Beef & Pork 152 g Sliced ham, all types including breaded. 183 g Supermarket (or your own) Ready Sliced Cooked Chicken, Turkey or Quorn (inc flavoured ones) 163 g Tofu / Quorn 183 g CAKES, CHOCOLATE, BISCUITS, SWEETS, ICE CREAM & DESSERTS Any Flavour Ambrosia Custard Pot (120g pots) 1 Pot Any Flavour Carte D’or Ice Cream 100 g Any Mr Kipling Cake Slice 1 Slice Belvita Breakfast Biscuits any flavour but NOT ‘Bakes’ or ‘Tops’ or ‘Duo Crunch’ 4 Biscuits Cadbury Creme Egg 1 Egg Cadbury Mini Creme Eggs 4 Eggs !1 Cadbury Mini Eggs (crispy shell ones) 12 Eggs Cadburys Fingers 8 Fingers Chocolate, any brand, dark, milk, plain or white. Not a chocolate bar (such as twix etc) 42 g DOLE Fruit in Jelly or Juice (max 123g Pot) 1 Pot Garibaldi Biscuits / Rich Tea Biscuits 5 Biscuits Haribo Sweets, any variety 64 g Jaffa Cakes 4 Cakes Jammie Dodgers Mini’s (20g packs) 1 Pack Lindt Lindor Chocolate (dark, light, any flavour) 36 g Maltesers 22 Balls McVities Ginger Nuts Biscuits 4 Biscuits McVities Plain Digestive Biscuits or Plain Hobnobs 2 Biscuits Nutella 40 g Oreo Thins 7 Thins Popcorn (any flavour/variety) 44 g Shortbread 42 g SMOOZE Fruit Ices (65ml per lolly) 1 Lolly Soreen Malt Loaf (any flavour) 69 g Soreen Squidgy Cake Bites (any flavour) 4 Bites Standard Sized Kit Kat Fingers 4 Fingers FRUIT, NUTS, SEEDS & FATS Anchovies in Oil (drained weight) 113 g Any Fruit (except banana, dried fruits, avocado, prunes and dates) 232 g Any seeds (or seed mix) 37 g Avocado 109 g Butter 30 g Chia Seeds 50 g Medium Banana 1 Mixed Nuts (unsalted) 33 g Natures Finest Fruit Pots in Juice (Any flavour or size pot but not the fridge pack size) 1 Pot Olives (drained, any colour but not stuffed olives) 81 g Seedless Raisins or Sultanas 69 g CRISPS, CRISPBREAD & BREADS (these do not count as carb portions, you may eat anytime) ANY Flavour 25g Bag of Crisps (Walkers, Sunbites, hula hoops etc) 1 Bag Any Flavour Pringles 43 g Any Flavour Ryvita Crispbread 5 Crispbreads Any thickness pre-sliced bread (white, wholemeal, seeded) NOT bread you slice yourself & no spread 1 Slice Aunt Bessies Golden Yorkshire Puddings (12 in a pack, pre-cooked) 2 Puddings Crumpet (standard size) (no butter, thats an extra snack) 1 Crumpet M & S Eat Well Pea Snaps (any Flavour) 1 Bag (21g) Pitta Bread (white or Wholemeal but not seeded) 1 Pitta Bread Quinoa Pancakes - see here 2 Pancake Old El Paso Flour Tortilla (41g per tortilla) 1 Tortilla Ryvita Crackerbread 11 Crackerbreads !2 Snack A Jacks Rice Cakes (Jumbo, any flavour) 3 Cakes Twiglets 53 g Warburtons or Kingsmill Sandwich Thin (any colour or variation) (no butter or spread) 1 Thin YOGHURTS Any Flavour Alpro Yoghurt or SKYR Yoghurt 297 g Any Flavour Muller Corner FRUIT Yoghurt (not the biscuit or chocolate based ones, ask if unsure) 1 Pot Any Flavour Muller Corner Yoghurt (NOT the fruit ones, ask if unsure) 1 Pot Any Flavour Muller Light Greek Style Yoghurt (120g pots) 1 Pot Any Flavour Muller Rice Pot (180g) 1 Pot Danone LIGHT & FREE Fat Free Yoghurts ANY Flavour (115g Pots) 2 Pots Full Fat Greek Yoghurt Unflavoured 176 g SIDES & SAUCES Any FULL FAT Hummus with unlimited carrot or celery sticks to dip 65 g Any FULL FAT salad dressing (Salad Creme, Caesar, Ranch etc) but NOT Mayonnaise 25 g Any LOW FAT Hummus with unlimited carrot or celery sticks to dip 88 g Full Fat Butter (including the easy to spread ones) 30 g Full Fat Coleslaw (not cheese coleslaw) 81 g Full Fat Mayonnaise 31 g Full Fat Potato Salad 129 g Full Fat Salad Cream 75 g Heinz Baked Bean Snap Pots (200g Pots) 1 Pot Heinz Spaghetti Hoops Snap Pots (190g Pots) 1 Pot Honey 63 g Light Mayonnaise 83 g Low Fat Coleslaw (50% fat) 147 g Mango Chutney 92 g Marmite 40 g Peanut Butter with 1 Apple (sliced) to dip 25 g of Peanut Butter Reduced Fat Potato Salad 183 g CEREAL & SNACK BARS Any Flavour ‘Eat Natural’ Fruit & Nut Bars (33g bars) 1 Bar Any Flavour ‘Perkier’ Quinoa bar (35g bar) 1 Bar Any Flavour Alpen Light Cereal bar (19g bars) 1 Bar Any Flavour Cadbury Brunch bar (32g bars) 1 Bar Any Flavour Full Fat Pepperami Finger (25g per stick) 1 Stick Any Flavour Jordans Granola (cereal only) 51 g Any Flavour or Brand Muesli (cereal only) 58 g Kellogs All Bran (cereal only) 66 g Kellogs Bran Flakes (cereal only) 61 g Kellogs Nutrigrain Bakes (45g Bakes) 1 Bake Kellogs Nutrigrain Bar (not the bakes) 1 Bar Kellogs Rice Krispie Square (any flavour) 1 Bar Nakd Bar, any variety 1 Bar Nature Valley Popcorn Peanut & Sunflower Seed Bar (20g bars) 1 Bar !3 Oats So Simple Sachets - any flavour - including pots (milk will be another snack allowance) 1 Sachet/Pot Unflavoured Porridge Oats (Oats only) 59 g Weetabix Biscuits (cereal only) 2 Biscuits DRINKS & SOUPS 1 Standard Flute of Prosecco (about 150ml) 1 Flute ANY Cadburys 11g Highlight or Galaxy Options Hot Chocolate Sachets made with water 3 Sachets Any Flavour ‘New Covent Garden Soup’ EXCEPT ‘Classic Chicken” or ‘Potato & Leek 300 g Any Flavour Batchelors Cup A Soup 1 Sachet Any Flavour Bovril Extract 80 g Any Fresh Fruit Juice, smooth or bitty 400 ml Bottled Becks Pilsner 330 ml Budweiser, Becks, Peroni, Cobra or Corona, Guinness 1 330ml Bottle Costa Skinny Hot Chocolate (PRIMO ONLY) 1 Drink Costa Skinny Latte (Primo or Medio) made with Skimmed Milk or Soya Milk 1 Coffee Light Chocolate Ovaltine (big heaped teaspoons, with water) 7 Teaspoons Miniature Bottle of Wine (equivalent to a small glass) 187 ml Pimms No.1 138 ml Pint of Lager 1 Pint Single Shot of any Spirit (including Baileys) and any unlimited DIET mixer 1 Shot / Measure SUBWAY SALADS (2 snack allowances will give you a standard salad and a portion of dressing) Unlimited Salad with any 1 portion of the following toppings ONLY (Chicken Breast, Chicken Tikka, 1 Ham, Chicken Teriyaki, Turkey Breast, Turkey Breast & Ham, Veggie Delite) Salad 1 Portion of any Salad Condiment Dressing (Ranch, Sweet Chili etc) 1 Portion McDONALDS Grilled Chicken Salad 1 Salad DOUBLE ALLOWANCE SNACKS (each of the following snacks use TWO of your Snack Allowances) Mug Shots - Any Flavour 1 Sachet McDonalds Grilled Chicken & Bacon Salad 1 Salad McDonalds Crispy Chicken Salad 1 Salad McDonalds 6 Chicken McNuggets 6 Nuggets Any ONE portion of a TSP SOUP 1 Portion !4.