Tone It And Own It: healthy eating plan

Lunch: week 1

Choose one of the following numbered meals (all are under 450 calories).

1. Sandwich with 2 slices wholewheat bread, half chopped avocado, 1 chopped tomato, 1 small chicken breast, lots of black pepper 1 medium nectarine
2. Small baked potato topped with 2 tbsp low fat creme fraiche, large handful cooked prawns and 1 tbsp chopped chives. Side salad of mixed leaves, half chopped red onion, 2 tsp fat free dressing, 1 chopped nectarine.
3. 2 slices wholewheat soda bread topped with 1 tbsp cottage cheese, 70g cooked turkey, 2 tbsp toasted walnuts, 1 chopped celery stalk, large pinch cayenne pepper. 1 medium pear.
4. Chickpea and mixed beans salad made with 2 heaped tbsps red kidney beans, 2 heaped tbsp cannelloni beans, 3 heaped tbsp chick peas, half a small chopped red pepper, 1 spring onion, 1 chopped sundried tomato, 1 large chopped tomato, 2 tbsp orange juice, 1 tsp extra virgin olive oil. Large handful cherries (V)
5. Creamy salmon pasta salad made with wholewheat pasta (60g uncooked weight), 1 small can salmon, 2 tbsp low fat greek yoghurt, 1 tsp chopped capers, 1 tbsp chopped dill and some lime juice. 2 large handful of grapes.
6. 1 small wholemeal pitta bread stuffed with a large handful of mixed leaves, half small grated carrot, 3 heaped tbsp low fat hummus, 1 tbsp toasted pine nuts. 2 satsumas (V)
7. Large bowl of lentil soup. 1 slice pumpernickel or sunflower seed bread. Pot of yoghurt topped with large handful of mixed berries. (V)

Dinner: week 1

Choose one of the following numbered meals (all are under or around 600 calories).

1. Chicken with grapes and tarragon sauce served with brown rice (50g uncooked weight), large serving of cooked french beans.
2. Seafood ceviche Nobu style with ceviche sauce, large serving of cooked baby sweetcorn and mangetout, quinoa (60g uncooked weight)
3. Pork stew with leek and prunes (replace double cream with low fat yogurt and reduce oil to 1 tbsp), large serving of cooked broccoli, red rice (50g uncooked weight)
4. Thai tofu stir fry (if using peanut butter choose low fat version), buckwheat noodles (65g uncooked weight), large serving of tomato and red onion salad (1 large red tomato, half red onion, drizzle of lime juice) (V)
5. Seared tuna on crunchy salad with aromatic bitters dressing (reduce oil to 1 tbsp), cous cous (40g uncooked weight)
6. Bean and lentil chilli, large portion cooked cauliflower and carrots, small chunk of crusty wholewheat bread (V)
7. Salmon fillets with warm celery salad and spiced lentils, slice of warm rye bread

Suggested snacks (twice a day but not the same snack)

• 125g pot low fat yoghurt, topped with mixed fruit and either a tbsp mixed nuts or a heaped tbsp unsweetened muesli
• Any medium sized fruits
• 2 rice or oat cakes topped with 1 tbsp almond butter

Suggested treats (twice a week)

• 30g pack low fat crisps
• 25g of dark chocolate
• 1 small glass red wine

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!
• Chew a piece of low sugar gum when you're cooking, you're less likely to want to pick at cooking ingredients.
• Limit tea and coffee to twice a day, and use skimmed or semi-skimmed milk