Follow:

My week on the SW Extra Easy SP plan {2015}

The first weigh in of the New Year is always a worry for me. It’s one that sets up the mindset for the forthcoming weeks so I knew that I had to give it my all and have a good week on plan. I had my new SW books at group over Christmas so was able to have a good look at the changes and get to grips with the new Extra Easy SP plan.

The new Extra Easy SP plan is ideal for those who want to boost their weightloss for a special occasion or to get you back on track. It’s not designed to be followed exclusively for weeks on end as basically you can’t have carbs or yoghurts including fat free fromage frais so follow it for a week and then follow the plan with Extra Easy days mixed throughout the week.




The new plan makes you choose foods from the Speed and Protein rich food groups, one healthy A and two healthy B choices and between 5-15 syns as normal.

I followed the Extra Easy SP plan for 7 days (minus one evening meal) and at weigh in this evening the scales showed I had lost 5lb. Woop! I’m happy with that. I’ve been asked what I had eaten throughout the week to achieve this weightloss so if you head over to Instagram you’ll see I’ve posted all my meals over there as a visual food diary.

Here’s what I ate last week –

Wednesday

Breakfast: Melon
Lunch: Wholemeal bap with scrambled egg, peeled plum tomatoes, baked beans and mushrooms
Dinner: Creamy chicken korma (replacing fromage frais with quark) and substituted rice for lots of broccoli
Syns: Pringles and Kinder chocolate

Thursday

Breakfast: 2 weetabix with a splash of skimmed milk with strawberries, raspberries and pear
Lunch:  Chicken salad with pickles (onions & cabbage) and a boiled egg plus 4 ryvita thins which I thought were a Healthy Extra but they’re not so make sure you check your Healthy Extras!
Dinner: Burger in a bowl with lots of lettuce, cucumber and celery (reduced fat cheese slices – HExA) decided to syn my milk (skimmed) and only 1 syn for the thousand island dressing
Syns: Milk, Mikado, Little Mr’s chicken nugget, Chocolate and Dressing

Friday

Breakfast: Breakfast • weetabix (HExB) with skimmed milk (HExA) with strawberries, raspberries, pear, black currants (frozen summer fruits) and a cup of tea
Lunch: synfree chicken salad from Subway
Dinner: Quorn peppered steak with oven baked carrot chips and a concoction of dry fried sprouts, onion, bacon and garlic
Syns: Chip, Jelly, Mikado, Chocolate biscuit



Saturday

Breakfast: 2 weetabix with a dash of skimmed milk (HExA) strawberries and summer fruits
Lunch: Wholemeal roll (2nd HExB) with baked beans, mushrooms and Quorn steak with tbsp of brown sauce (1 syn) – make sure you weigh your bread.. this roll was a lot heavier than I thought!
Dinner: Nando’s lemon and herb rub chicken (1 syn) with lots of veg
Syns: Brown Sauce, Nando’s rub, Mikado, Highlights hot chocolate and low fat squirty cream

Sunday

Late Breakfast: huge bowl of melon and strawberries with a coffee and a bottle of water
Dinner: Butternut squash chips made in Actifry (3 syns for oil) with 3 Quorn sausages (3 syns) with dry fried onions, 1 tablespoon of ketchup (1 syn) huge wholemeal roll (2 HExB) and salad
Syns: Oil, Tomato sauce, Quorn sausages, Smarties

Monday

Breakfast: 2 weetabix (HExB) with milk (HExA) strawberries and melon and a big mug of coffee
Lunch: synfree salad with chicken and lots of speed veg – added 4 ryvita thins as a 2nd #hexb (INCORRECT!) These are not classed as a Healthy Extra, won’t be making that mistake again!
Dinner:  Slow cooker bacon, swede and BNS stew with cabbage & sugar snap peas
Syns: Smarties, Hot chocolate and low fat squirty cream 

Tuesday

Breakfast: coffee, 2 weetabix, dash of semi-skimmed milk, melon and strawberries
Lunch: chicken salad with 4 ryvita thins (HExB – INCORRECT, as above!)

SW Extra Easy SP

I am super happy with how the week has gone. It has been hard work making sure I was eating foods from the Speed and Protein food groups but I think I mostly made wise choices and I’ve not missed carbs too much. I have missed my usual mullerlight yoghurts for breakfast so will be using up the stash in my fridge this week.

I’m now back down to my lowest ever weight with Slimming World (44lb lost in 22 weeks) and I’m ready to tackle 2015 and get shifting some more weight!




UPDATE

To date (26th May 2015) I have lost 4 stone 8.5lb with Slimming World and I love it! For more info on what I’m eating, how I’m finding the extra easy plan and the use of SP days follow my journey, you can read more here or follow me using the links below, I’d love to have you along for the ride..

IMG_7480

Get the latest lowdown on my Slimming World journey by clicking here..

Instagram / Facebook / Twitter

Share:
Previous Post Next Post

30 Comments

  • Reply Lauren (@laurenbigeejit)

    You’re a star, as always xxxx

    07/01/2015 at 10:44 am
    • Reply Jenna

      Hi I’m new to slimming world and thing the sp would work better for me. Can I ask how much weight u lost in a week of doing this? I have been doing the regular easy extra with very slow weight loss
      Thanks in advance xxx

      06/08/2015 at 10:19 pm
  • Reply Linz M

    Excellent work. I am not sure about this EESP as it seems quite restrictive to me but I might give it a go for the odd day, especially if it means a boost to weight loss! You’re doing brilliantly. SW rocks :)

    xx

    07/01/2015 at 11:24 am
  • Reply Hannah

    One of the ladies in our group posted on our FB group that her husband had nicknamed it the Extra Easy Sexy Person plan. Lol. I’ve been properly back on plan and think it’s made a difference. Hopefully I’ve at least lost the extra Christmas weight if not anything else.

    07/01/2015 at 1:03 pm
  • Reply Donna

    Wow, you did fantastically! This sounds like WW Simple Start except you’re allowed some carbs on that. I love reading about SW, it looks like a great diet to follow x

    07/01/2015 at 3:58 pm
    • Reply Andy

      Bread and Weetabix are carbs so she didn’t miss the carbs as she had them everyday. Slimming world just limits how much of them you have and class them as healthy extra choices to ensure you get plenty of fibre and calcium in your diet.
      This is simple proof that a healthy BALANCED diet works, well done :-).

      21/02/2016 at 10:21 pm
  • Reply Rebecca bodkin (clearlybex)

    Well done hun!!!! Im back on plan as of today and intend to meal plan as im struggling to stay on plan when im just cooking as I go. The SP days sound great but I’ll seriously miss my spuds

    07/01/2015 at 5:50 pm
  • Reply Rachael

    Hello, I am struggling on slimming world and wondered if you could advise me on how to make baked carrot chips, I am planning on giving your food diary a go.

    04/02/2015 at 3:00 pm
    • Reply Emma Shilton

      Hello Rachael,
      I sprayed a baking tin with frylight and laid out ready cut carrot sticks, spritz again with frylight and season with your favourite herbs and spices (or salt and pepper) and then bake in a hot oven (GM 6) for about 30 mins but make sure you turn them regularly, enjoy!

      04/02/2015 at 9:37 pm
  • Reply Sally

    Thank you, it sounds like it works, I want to boost my weight loss, I need to lose about 10lbs to get back to my target weight.

    16/02/2015 at 10:18 am
  • Reply Lesley

    Hi! Sounds fab.. Although Ryvita ARE a HEX B. You can have either 2 or 3 depending on which ones they are xx

    19/02/2015 at 12:27 am
  • Reply Shauna

    Hi congrats on a great loss for a week on SP.
    But I have one question… Well one fear really!
    Did you go back to EE plan & maintain? Or worse gain?

    I really want to try the SP but am so afraid the week after I go back on EE I’ll gain or maintain?

    Thanks in advance.

    Shauna x

    23/02/2015 at 1:04 pm
    • Reply Emma Shilton

      Hello Shauna,
      I’ve just checked my weigh in card as I couldn’t remember. I went back on EE the week after my SP week and lost 1.5lb then stayed the same the following week. Hope that helps x

      23/02/2015 at 9:22 pm
  • Reply kate

    As your hexB, can you have anything from the list or just extras that have sp next to it? which would only mean sw bars and rivitas? Confused

    28/02/2015 at 10:33 am
    • Reply Emma Shilton

      Hi Kate,
      You can have anything from the HEXB list, it doesnt have to say SP next to it? So you could have wholemeal bread, weetabix, porridge, SW bars and some ryvitas (check which ryvitas are HEXB as I don’t think they all are!) x

      01/03/2015 at 12:25 pm
      • Reply kate

        Thankyou so much :) my brain was a tad fazzled about this. This plan sounds good to me, defo going to give it ago.. bring on my 1 1/2 st award

        01/03/2015 at 10:47 pm
  • Reply mandyb

    Hi Emma

    Can you snack on P foods I have been told S only but the book says reach for either in between meals and I like to pick on chicken as well as fruit?
    Thanks

    10/03/2015 at 11:21 am
    • Reply Emma Shilton

      Hi Mandy,
      I can’t see why not, an SP day is speed and protein only so as long as you’re eating those I don’t think there’s an issue. Good luck!

      10/03/2015 at 5:49 pm
  • Reply Donna

    Hi, I’m 8lbs away from target and losing the will so to speak so going to give this a go . Just wanted to clarify if I have weta is for brekkie can I have my 2 slices of wholemeal bread from a 400g loaf as a hexb as usual?

    Thanks
    P.s 5lbs loss in a week WOW

    20/03/2015 at 8:05 am
    • Reply Emma Shilton

      Hello Donna, 8lb away from target is amazing, well done!
      You can have two HexB so yes, you could have 2 weetabix for breakfast and then wholemeal bread for lunch but check your books to protect your weightloss.
      Good luck x

      20/03/2015 at 10:15 am
  • Reply Sheila Ingram

    Ive been doing slimming world since april, on EE, im mostly happy with my loses, would you mind if I used you diary for an example to see how I get on

    20/07/2015 at 7:49 pm
    • Reply Emma Shilton

      Hi Sheila, I would love you to try it out! I also post my meals on instagram (link in the sidebar at the top) if you want to see what i’m eating! Good luck x

      20/07/2015 at 9:15 pm
  • Reply Sarah

    I’m new to SW and was wondering about the wheetabix. Are two normal wheetabix a hexb? Or are they 6syns?

    01/10/2015 at 8:40 am
    • Reply Emma Shilton

      Weetabix can be used as a healthy extra B – you can have two Weetabix for your allowance but if you want to have them after already having your HEXB then they are 3 syns each

      01/10/2015 at 1:14 pm
  • Reply Heather Addison

    Hi
    You’ve done brilliantly well done, but I don’t get the concept of the speed diet, what’s the difference between that and the normal slimming world diet, what makes you speed up weight loss? What are you actually alowed compaired to the original diet with 2 healthy extras and say 10 syns? your help would be very much appreciated

    22/07/2016 at 8:10 am
  • Reply Donna

    HI am a little confused as started a sp week today an my consultant said each meal has to be 50-50 but I don’t eat much meat in the day to be able to do that as perfer veg or fruit than anything also I don’t eat breakfast so don’t know If will work properly anyone able to help here.

    08/09/2016 at 10:11 pm
  • Reply anam

    Hi Emma
    Its my 10th week on slimming world and only lost 5lb in fist week since then been hundred percent on track, been doing diary for my consultant but nothing changed. After doing An Sp week I put on 2lb. i am so so depressed that been following everything religiously but not getting result.
    eating a lot of seed drinking plenty of water counting syns very carefully
    any advice will be appreciated
    thanks

    09/01/2017 at 12:15 pm
    • Reply Emma

      Do you know, SP doesn’t work for everyone. I’ve tried SP on different weeks and had different results. My body just likes carbs! Try varying your meals and eat good sized portions so you’re full, it’ll keep you fuller for longer. Good luck x

      09/01/2017 at 9:04 pm
  • Reply Carly

    Hi, lovely to look at other peoples food diaries! I’m curious to wether pickled onions are classed as a S food. I’ve found lots of conflicting answers X

    17/01/2017 at 11:37 am
  • I'd love to hear from you

    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    %d bloggers like this: