Extra Easy SP

Please note: This post has been edited to reflect the changes Slimming World has announced this week.

Picture this, a weekend spent going over your syns limit, some may be worth the extra syns, others not so much. Then you remember weigh day is looming so you’re in need of a quick fix, hands up who turns to Extra Easy SP for a miracle maintain or even a loss that week?

Well, let me tell you that this isn’t why this plan was designed! Extra Easy SP is not a quick fix to undo damage you have done, you might get lucky and maintain or even lose that week but realistically many of us do not. As a consultant I had a few disappointed members who after an over indulgent weekend or mid week event followed by the Extra Easy SP for a few days didn’t get the results they’d hoped for.

I can assure you that when followed 100% without tweaking the plan and definitely not after going over your maximum syns over a day or more, it will give you the results you want. The plan is designed to re-boot your motivation if you’re struggling a bit, it is perfect for those getting closer to target and are looking to shift those last few pesky lbs or for those that may have a special occasion looming and are in need of a weight loss boost.

If you are thinking of giving Extra Easy SP a go please bear in mind that this isn’t a plan suitable for everyone. It is recommended that if you are mum-to-be, breastfeeding mum, 16-17 year old member, Free2Go young member, or have diabetes or kidney problems, you are expected to continue to follow Extra Easy every day or Free2Go if applicable. Extra Easy SP is not suitable for you to follow.

If you’re a standard member and none of the above applies to you, then it is recommended that you follow Extra Easy SP for a week first. If you love the results you’re achieving, you can either:

  • continue Extra Easy SP days, building in some standard Extra Easy days to ensure you’re getting a well balanced diet

or

  • add another Healthy Extra ‘A’ choice each day to ensure you’re getting plenty of calcium. If you prefer not to add an extra Healthy Extra ‘A’ choice, you can have one regular size pot of yogurt instead

So how does Extra Easy SP work? It’s simple! Before I explain  I just want to point out that as a consultant I would only have recommended this plan for those members that had grasped Extra Easy fully, if you’re not familiar with the basics of the plan then you may find this one a bit too restrictive. You can read more about the basics here. If you are familiar with Extra Easy then this will be easy to understand.

When choosing to follow Extra Easy SP, you will be ensuring that all your food choices contain an S (speed) and P (protein) symbol only. You will need to look into your food optimising book and familiarise yourself with your fave S and P foods. Planning will also be key to ensure you get the results you want.

Omelette filled with cherry tomatoes, beans, spring onions & mushrooms

Omelette filled with cherry tomatoes, beans, spring onions & mushrooms

Step 1 – Free Foods (S and P Foods)

Speed foods are very low in energy density which means they have very few calories for their weight. You will need to fill at least half of your plate with Speed Free Foods. The more Speed foods you choose, the better the weight loss as you’ll be eating less calories! Look out for the Speed Free Foods in your food optimising book with the S symbol next to them on the fruit and veg pages.

Protein rich foods will satisfy your appetite and keep you feeling fuller for longer. The choices for P symbol foods include fish, lean meat and poultry, eggs, pulses and meat replacements. Look carefully over the pages 14-19 for those foods that contain the P symbol and aim to have half of your plate with these foods.

On top of all the S and P foods you can eat, you can also use all the store cupboard staples listed on page 21 of the book freely and enjoy the drinks listed on page 23.

Step 2 – Healthy Extras

You can choose:

  • two Healthy Extra ‘A’ choice

and

  • one Healthy Extra ‘B’ choices

To power up your weight loss even more, look out for Speed Healthy Extra choices with an ‘S’ symbol

Step 3 – Syns

Enjoy 5-10 syns as usual. These should not be used for foods that you’d have on Extra Easy. For example Pasta! We all know that plain, dried pasta is a free food but you can get varieties that contain syns (Pasta & Sauce packets or Mug Shots etc). Please don’t use your syns on those! When following Extra Easy SP 100% your food should contain S and P symbols only and your syns should not contain any other free food element. Hope this makes sense!

And that is all there is to the plan! You can get a food diary designed to help you when following Extra Easy SP from your consultant. I find the food diary is an essential tool as it will help you understand your eating pattern.

You can also get a 7 day Extra Easy SP menu from the Slimming World website to give you some ideas or use the recipe books and magazines available in group to find your own fave recipes that you can enjoy when following this plan.

 

 

Chickpea & Paneer Curry

Paneer is one of my favourite foods! I don’t cook it often as it is quite high in syns so making it in Ramadan is perfect for me as I don’t tend to use syns like I normally would. There just isn’t enough time to eat any snacks!

25g of paneer is 4.5 syns, I used 150g in this recipe for 3 of us but there was enough to feed 4 people. I guess we just don’t eat as much as we normally would in Ramadan! If your serving is for more or less people then adjust the syns accordingly. We had this served with a pea pilau & salad.

Chickpea & Paneer Curry

Chickpea & Paneer Curry

 

Serves: 4

Syns: 7 syns

Time Taken: 25 minutes

Difficulty: Easy

Ingredients

  • 150g paneer, cubed
  • 1 tin chickpeas
  • 1 onion, finely chopped
  • 2 tomatoes, chopped
  • 1/2 tsp chilli flakes
  • 1/2 tsp cumin seeds
  • 1/2 tbsp ginger/garlic paste
  • 1/2 tbsp bassar (or any curry powder of your choice)
  • 2 Maggie seasoning cubes (or salt to taste)

Method

Spray a pan with low cal spray and fry the paneer till its lightly golden and set aside.

Fry the onions with the chilli flakes and cumin seeds till golden. Add water if the onions are starting to stick to the pan. Add the ginger/garlic paste, tomatoes, seasoning cubes and bassar. Cook for around 5-8 minutes (adding a bit of water if needed) till the tomatoes have soften. I then blitz this with a hand blender so that there aren’t any lumps in the sauce. You don’t have to this, it is completely optional but we prefer it this way.

Add the tinned chickpeas without draining the water, cook for a few minutes till the sauce reduces and then add the fried paneer.

White Chocolate Mousse

A few weeks ago I bought tofu as I’ve always wanted to try it but didn’t know what to do with it! I finally got round to making this super easy & delicious mousse after getting some advice from friends on Instagram.

One thing I didn’t realise was that there are different types of tofu you can buy, luckily I bought the right one to be used for making desserts – silken tofu.

Are you a fan of tofu? Are there any recipes that you’d recommend? Please comment below with your fave ways of using tofu.

Silken Tofu

Silken Tofu

 

Serves: 2

Syns: 1

Time Taken: less than 5 minutes plus chilling

Difficulty: Easy

 

Ingredients

  • Silken tofu
  • 1/2 tbsp. sweetener
  • 1/2 tsp vanilla extract
  • one sachet of Options white chocolate

Method

Put all ingredients together and blitz till smooth. Divide the mixture into two ramekins and chill for at least an hour.

Tofu Mousse

Tofu Mousse

Chicken Fajitas

This is perfect if you have a fussy family like mine. My girls love this recipe as they get to add whatever they want in their wraps and always have fun trying to stuff it with as many fillings as they can! I use a Weight Watchers wrap for myself which is a healthy extra B choice or 5.5 syns each and use cheese as part of my healthy extra A choice. If you want to save syns, you can use iceberg lettuce leaves instead of wraps. I tend not to use sauces like ketchup or mayo, but if you do use them, remember to syn them accordingly.

Serves: 4

Syns: FREE

Time Taken: 30-45 minutes

Difficulty: Easy

Chicken Fajitas

Chicken Fajitas

Ingredients

  • 3 chicken breasts, cut into strips
  • 2 red onions, finely sliced
  • 1 green, 1 red and 1 yellow pepper, deseeded and finely sliced
  • 1 tbsp ground cumin
  • 1 tbsp smoked paprika
  • 1 tbsp soy sauce
  • 1 tsp chilli flakes
  • Juice of 1 lime

Method

Spray a large wok with a free spray oil and place over a medium heat. Add the chicken and stir fry for 10-15 minutes until the chicken is mostly cooked.

Add the peppers and all the spices to coat the chicken spices and cook until the chicken is fully cooked.

Serve on a wrap with salad and cheese.

 

Turkey & Egg Cups

Super easy and syn free snack perfect for picnics or breakfast!

Serves: 1

Syns: FREE

Time Taken: 15 minutes

Difficulty: Easy

Turkey & Egg Cup Ingredients

Turkey & Egg Cup Ingredients

Ingredients

  • 3 eggs
  • 3 slices of Najma Wafer thin Turkey slices
  • Salt and pepper

Method

Pop each turkey slice into a muffin tin and crack an egg into each one.

Pop them in a pre heated oven for about 15 minutes or longer if you prefer a fully cooked yolk. Once cooked season with salt and pepper.

Turkey & Egg Cups

Turkey & Egg Cups

 

Lentil & Chicken Soup

In one of my groups yesterday one of my lovely members mentioned chicken soup as one of her family’s favourite meal this week. I normally just make this Chicken & Noodle Soup but thought I’d try something different. She said she added a load of different veggies to it, chicken and potatoes. So after I got home from group yesterday, I raided my fridge and checked what veg I had in to make chicken soup. I already had leftover cooked chicken from the day before which made it ideal to use up. I replaced the potatoes with red lentils to make this a high protein packed soup. It turned out amazing!

Serves: 2

Syns: FREE

Time Taken: 45 minutes

Difficulty: Easy

Ingredients

  • 1 onion, finely chopped
  • 1 carrot, peeled and chopped
  • 1 courgette, chopped
  • 1 red pepper, deseeded and chopped
  • Handful of fresh coriander, chopped
  • 1 veg stock pot
  • 600 ml hot chicken stock (make more if needed)
  • 1/2 cup red lentils
  • Cooked chicken, shredded
  • 1 tsp basar (curry powder)
  • 1/2 tsp red chilli flakes
Lentil & Chicken Soup

Lentil & Chicken Soup

Method

Spray a pan with low calorie cooking spray and add all the veg – onion, carrot, courgette and pepper. Cook for around 5-8 minutes till it starts to soften.

Add the fresh parley and the lentils with the spices and the stock. Let the stock come to a boil and reduce the heat and cover the lid on the pan to cook the lentils for about 20-25 minutes. If needed add more stock/water to cook the lentils. You can also add more hot water at the end of cooking if the soup is too thick.

Add the shredded chicken to the cooked lentils and cook for another 10 minutes till the chicken is heated through.

 

Chana Daal

Another really simple and very easy to make recipe. All my recipes that state curry powder, I use a Bassar mixture. You can get it ready made from most Asian supermarkets or make your own! I don’t know how to make my own so I buy ready made. The one I buy is quite spicy hence why I only use a bit. You can adjust the level of spiciness to your taste.

Serves: 4

Syns: FREE

Time Taken: less than 1 hour plus soaking overnight

Difficulty: Easy

Channa Daal with Boiled Rice

Channa Daal with Boiled Rice

Ingredients

  • 250g channa daal, soaked in cold water overnight
  • 1 onion, chopped
  • 1/2 tsp cumin seeds
  • 1 tomato, chopped
  • 1 tsp ginger/garlic paste
  • 1.5 tsp curry powder
  • 1 tbsp tomato puree

Method

Fry the onion till golden with the cumin seeds. Add the chopped tomato, ginger/garlic paste, tomato puree and curry powder. Fry for around 5 minutes. Add hot water if the spices start to stick to the pan, season to taste.

Drain the water off the daal and add it to the spice mix. Add enough cold water plus a little extra to cover the daal and cook for 30-45 minutes on a low heat. If the daal is too dry, add water accordingly.

Perfect Scrambled Eggs

I love eggs, scrambled, poached, boiled, fried, chocolate! Any type, I am not fussy. I always struggled to get the perfect scrambled eggs though, my eggs would always stick to the bottom of my frying pan and I would end up with a mess on my plate. This method of making them is by far the easiest and you are guaranteed to have scrambled eggs cooked to perfection every time.

Serves: 1

Syns: 1 syn

Time Taken: 2 minutes

Difficulty: Easy

 

Scrambled Eggs on Wholemeal Toast

Ingredients

  • 2 eggs
  • 2 tbsp milk

Method

Crack the eggs into a mug with the milk and mix. Pop the mug in the microwave for 40 seconds. Take it out after that time and mix well. Pop it back in the microwave for a further 30 seconds. Mix again and that is it! If it is slightly runny, don’t worry. The eggs will continue to cook in the hot mug. I like my eggs slightly soft, if you overcook them they will taste quite rubbery.