Diet & Fitness 

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Eight weeks to wellness: Week one

Well done for committing to live a healthier life. No doubt, after these eight weeks your diet will improve and you'll be feeling sleeker and more confident. To help you on your quest for well-being, we've put together a unique eating plan.

The plan works like this: we provide suggested menus for four weeks, including several foods from Tesco and the Tesco Healthy Eating Range (denoted as H/E), giving you seven options per meal to choose from. Vegetarian options, suitable for those who eat eggs and dairy products, are designated with a V. After the fourth week, you simply repeat the diet again until you finish the eight weeks.

This plan is geared towards women and is based on around 1,600 calories per day, including three meals, snacks and treats - calories and fat grams per serving are listed. If you are not aiming to lose weight, you'll probably need to increase your calorie intake by a quarter, so you get around 2,000 calories per day. Men who are following this plan will need around 2,000 to 2,500 calories a day. One way to get these extra calories is to increase your carb intake, but don't go overboard on the amount of fat you consume.

Remember, the idea of eating well, or having a specific diet to follow does not have to be a negative experience or mean that you have to constantly monitor how much you eat. While we give you estimated calories and fat grams per meal, the ideal way to stick to a healthy diet is not to deny yourself foods you love or restrict your eating habits. So, take our eating plan for what it is - a guide on how to eat healthy, balanced meals. Enjoy!

Breakfast

Choose one of the following numbered meals (all are under 350 calories) and include a glass of fruit juice with your choice.

1. 30g Tesco H/E branflakes with 75g canned peaches in juice (V)
   125mls of semi-skimmed milk
   40g wholemeal bread with 10g 5 per cent fat spread
   (303kcal, 6g fat)

2. 30g Tesco cornflakes with 50g chopped banana (V)
   125mls semi-skimmed milk
   40g Hi-bran bread with 10g reduced sugar jam
   (332cal 3.5g fat)

3. 30g Tesco H/E sultana bran with 100g fresh strawberries (V)
   125mls semi-skimmed milk
   40g pumpernickel bread with 15g low fat soft cheese
   (293kcal, 4.1g fat)

4. 30g Tesco honey nut cornflakes with 24g ready to eat dried apricots (V)
   125mls semi-skimmed milk
   40g wheatgerm bread with 10g 5 per cent fat spread
   (344kcal, 5.1g fat)

5. 2 Tesco H/E wheat biscuits (V)
   125mls semi-skimmed milk
   20g rye crispbread with 10g low fat cheese spread, topped with ½ sliced apple
   (324kcal, 4.5g fat)
   

6. 40g Tesco honey nut branflakes (V)
   125mls semi-skimmed milk
   1 nectarine
   (238kcal, 3.8g fat)

7. 52g Tesco reduced fat butter croissant (V)
   1 whole grapefruit
   (240kcal, 6.5g fat)

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