Eight weeks to wellness: Week four

170g dry yellow split lentils
900ml water
5g sunflower oil
90g onion
1tsp cumin
1tsp coriander
1tsp tumeric
½ tsp ground ginger
1tsp salt

Fry spices and onions in oil, add lentils and water, bring to boil and simmer for 10 minutes.

**Vegetable Curry (serves 4)

5g sunflower oil
½ tsp cumin seeds
½ tsp mustard seeds
90g chopped onion
10g tomato puree
1tsp tumeric powder
1tsp chilli powder
1tsp garam masala
1tsp salt
1tp garlic powder
450 mixed frozen vegetables
100g diced potatoes
300ml water

Heat oil, add cumin, mustard seeds and onion. Cook until onion is browned, add remaining ingredients except water, stir continuously for 5 minutes, add water and bring to boil. Simmer for 20 minutes. Suggested snacks (twice a day) (V)

• Bio Yogurt (any flavour –125g contains 68 calories, 0.1g fat)
  
• Dried fruit (any kind – 60g mixed dried fruit contains 160 calories, 0.2g fat)
  
• Vegetable crudités with low fat soft cheese (30g celery, 30g carrot, 30g H/E light Soft Cheese contains 49 calories, 2g fat)
  
• Fruit (any kind – 80g banana contains 76 calories, 0.2g fat; 160g mango contains 91 calories, 0.3g fat; 112g apple contains 53 calories, 0.1g fat)
  
• Popcorn (30g contains 68 calories, 0.8g fat)
  
• Malt loaf (35g contains 108 calories, 0.8g fat)
  
• Breadsticks (30g contains 118 calories, 2.5g fat)
  
• Pumpernickel bread (33g contains 73 calories, 0.3g fat)
  
• Rye Crispbread (30g contains 96 calories, 0.6g fat)
  
• H/E Currant Bun (55g contains 142 calories, 2.5g fat)
  
• Fruited Teacake (40g contains 110 calories, 0.9g fat)
  

Suggested treats (twice a week)

• Sour Cream and Onion Pretzels (30g contains 13 calories, 5g fat) (V)
  
• Lemon Iced Madeira (30g contains 105 calories, 2.2g fat) (V)
  
• H/E Cake Slices (V)
  
• Chocolate (any kind – 25g milk chocolate contains 133 calories, 7.5g fat; 25g plain fruit and nut chocolate contains 145 calories, 6.9g fat) (V)
  
• Crisps (any kind – 30g pack contains around 164 calories, 11g fat; Reduced fat crisps contain around 144 calories, 7.6g fat) (V)
  
• Glass of wine (125ml wine contains around 85 calories, no fat)
  
• Handful of nuts (20g brazil nuts contains 136 calories, 13.6g fat; 25g dry roasted peanuts contains 147 calories, 12.5g fat) (V)
  
• Handful of seeds (16g pumpkin seeds contains 91 calories, 7.3g fat; 16g sunflower seeds contains 96 calories, 7.9g fat) (V)

Other tips

• Top up with fruit, vegetables or wholegrain bread if you get hungry.
  
• Include at least 4-5 glasses of water a day – but aim for 8!
  
• Limit tea and coffee to twice a day, and use skimmed or semi-skimmed milk