Diet & Fitness 

Advertisement

Eight weeks to wellness: Week two

Welcome to week two of your healthier life. By now, you should be eating three meals a day plus two snacks. This will regulate your blood sugar levels and prevent mood swings and headaches that can occur when you go several hours without eating. In addition, you should be eating at least three portions of fruit and veg daily. If you've managed to get up to five a day, that's even better.

Remember, the portions we recommend should satisfy you but not make you feel too full. Eating little and often is the key to being happy with your eating plan and keeping your metabolism going. 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 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 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 ploughman's on onion bread
   150g H/E Canned Rice Pudding
   (500 calories, 7.8g fat)

2. H/E Smoked Ham, Soft Cheese and Pineapple Roll
   113g H/E Lemon Mousse
   (489 calories, 4.6g fat)

3. 240g H/E Moroccan cous cous wrap
   125g Fruited Fromage Frais
   (470 calories, 4.2g fat)

4. 163g H/E BLT Sandwich
   125g pot H/E 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. 175g H/E broccoli quiche (V)
   125g Fruit Jelly
   (386 calories, 13g fat)

RATE IT

Delicious     Digg     reddit     Facebook     StumbleUpon

  Get the latest iVillage news on your desktop    Sign up for more iVillage RSS feeds

© iVillage Limited 2000-2009. All rights reserved. | © iVillage inc. 1995-2009. All rights reserved.
iVillage Ltd is a UK company registered in England & Wales (3837269) at 80-110 New Oxford Street, London WC1 1HB