Diet & Fitness 

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Eight weeks to wellness: Week six

Can you believe you've made it this far already? I'm sure your family, friends and partner have noticed that you are getting slimmer, fitter and more energetic. This will also be reflected in the much-improved condition of your skin, hair and nails. Maybe it's time to indulge in that facial or manicure you?ve been promising yourself since you started the programme.

This week, we're focusing on alternative sources of protein. You're probably familiar with pulses, beans, nuts and lentils, but have you thought of other sources like tofu or Quorn as excellent low-fat protein alternatives? These foods are low in fat, high in protein and fibre, make excellent protein substitutes and are easy to cook with. You simply treat them the same way you would meat, which means you can add them to Bolognese sauces, casseroles, stir-fries or chilli con carne.

N.B. If some Tesco products are not available in store, a comparable substitute product with a similar calorie content is acceptable.

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 Malty Flakes (V)
   25g Mixed Dried Fruit
   125mls semi-skimmed milk
   40g (1 slice) wholemeal bread, toasted
   15g marmalade
   (270 calories, 4.5g fat)

2. 30g cornflakes (V)
   13g Banana Chips
   125mls semi-skimmed milk
   40g (1 slice) Softgrain Bread
   5g H/E 5% Sunflower Spread
   (346 calories, 8.5g fat)

3. 40g Fruit n’ Fibre (V)
   60g Ready-To-Eat papaya
   125mls semi-skimmed milk
   (337 calories, 3.4g fat)

4. 80g (2 slices) wholemeal bread, toasted (V)
   2g Marmite
   10g H/E Sunflower Spread
   120g orange segments
   30g dates
   (347 calories, 4.2g fat)

5. 70g (1 medium) bagel
   30g H/E Extra Light Soft Cheese
   30g smoked salmon
   80g (1 small) banana
   (330 calories, 5.7g fat)

6. 80g (2 slices) wholemeal bread, toasted (V)
   60g scrambled eggs (made with Reduced Fat Spread and semi-skimmed milk)
   85g tomato
   (326 calories, 13.5g fat)

7. 115g Mixed Fruit Salad (V)
   60g H/E Natural Greek Style Yogurt
   50g Rye Bread Spread
   16g Lemon Curd
   10g H/E Light Sunflower Spread
   (294 calories, 7.9g fat)

Lunch

Choose one of the following numbered meals (all are under 450 calories). Include a piece of fruit with each choice.

1. 200g H/E Tomato, Mozzarella, Pasta and Potato Salad (V)
   150g H/E Canned Rice Pudding
   (322 calories, 7.8g fat)

2. 164g H/E Chargrilled Chicken and Caesar Salad Sandwich
   113g H/E Lemon Mousse
   (355 calories, 7.9g fat)

3. 169g H/E Tuna Niçoise Wrap
   125g Fruited Fromage Frais
   (363 calories, 7.9g fat)

4. 163g H/E BLT Sandwich
   125g Strawberry and Redcurrant layered Bio Yogurt
   (331 calories, 5.2g fat)

5. 264g Medium Vegetable Sushi Pack (V)
   (370 calories, 5.5g fat)

6. 250g New York Style H/E Potato Wedges (V)
   60g Reduced Fat Cheese and Chive Dip
   (390 calories, 13g fat)

7. 173g H/E Salmon and Asparagus Quiche
   125g Fruit Jelly
   (386 calories, 13g fat)

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