‘Extra Easy SP’ Explained – Plus My Tips for Getting it Right

I must admit, I have tried the SP Plan twice, separately, for a week each time and did not see the results I expected, which was disappointing, especially after seeing others do so well.

Despite sticking to it 100% each time and having my consultant check my diary (which confirmed I was doing everything right) I only managed a weightloss of 1.5lbs each time. As the whole ethos of SP is geared around cutting down on starchy carbs and high sugar tropical fruits, which I personally don’t rely on to bulk out my meals or eat in between, I can only assume that this was the reason?

Anyway, just because it didn’t work for me, doesn’t mean it won’t work for you, and if you’re wanting to have a go, here’s the best advice I can give, based upon my own experience.

Full details are provided in your book (pg 56-59) for reference, (you can eat the usual storecupboard ingredients – herbs, spices, vinegar, dried mustard etc) but the principle of Extra Easy SP is as follows;

a) Fill up on free foods labelled in your book as S and P (Speed and Protein).   Fill ‘AT LEAST’ 1/2 of your plate with speed free foods, the rest with Protein rich foods.  Also try to reach for these foods first, if hungry in between meals.

b) Choose One HEA choice and 2 HEB choices. (Speed options are best, check your book)

c) Choose your syns (5-15 as usual)

I have a few tips from my experience which will really help you prior to starting:

1. Print out a list of foods to *avoid and keep this somewhere handy (see below). This makes planning meals a breeze and also prevents you making mistakes; especially if you find you’re having to throw something together last minute. Trust me, this will save you lots of time and frustration not to mention endlessly thumbing through your book!

2. Plan 7 days of breakfast, lunch and dinner ideas in advance. This is a must. It is very simple to rustle something up on the EE plan but until you get your head around SP, it’s really important you know what you’re having each day, knowing you have the right ingredients in so you can cook your meals correctly, without any faff or fuss.

3. Most meals (especially mine) can be easily adapted for SP simply by swapping non-SP ingredients (check the list below) for SP friendly ones… i.e. noodles for zoodles, potato fries with roasted carrot sticks, rice with cauliflower rice etc. etc. Your imagination can work wonders when pushed 😉 x

List of Foods to AVOID on Extra Easy SP 

Fruit – Bananas, Blueberries, Cherries, Custard Apple, Dragon Fruit, Figs, Grapes, Greengages, Kiwi, Kumquats, Lycees, Mango, Mangosteen, Physalis, Pineapple, Pomegranate, Rambutan, Sharon Fruit (Persimmon).

Vegetables – Cassava, Parsnips, Plantain, Potatoes, Sweet Potatoes, Sweetcorn Kernels, Water Chestnuts, Yams

Rice, Pasta & Grains – Buckwheat, Bulghar Wheat, Couscous, Dried Pasta (all types), Dried Noodles, Pearl Barley, Quinoa, Rice, Spaghetti/Pasta Shapes canned in tomato sauce

Note: Beans, Peas & Lentils are SP friendly including beans canned in tomato sauce.

Dairy – Fat Free Fromage Frais, Fat Free Natural Yoghurt, Any usually free Yoghurts

Note: you can have fat free cottage cheese and quark (as these are high protein)

Fish – Cockles, Oysters, Caviar, Seafood Sticks or Crab Sticks

Note: All types of lean meat, unflavoured quorn and plain tofu are SP friendly.

(*note I said avoid rather than ‘can’t have’ 😉  You can on occasion enjoy a banana for example but to really power up your weightloss, it is best to stick to the plan properly to maximise the results).

I hope this helps you & if you do give it a try, feel free to let me know how you get on.

PDF Printable of list of foods to avoid: SP Foods to Avoid


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    1. Thanks for the heads up, the article was written back in 2017 so I dare say more has changed since then. I may go back to class and get everything up to date once Covid has died a death. How are you getting on with your journey?

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