Tone It And Own It: healthy eating plan

Breakfast: week 2

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

1. 45g unsweetend muesli, 25g ready to eat apricots, 1 tbsp toasted pumpkin seeds, 1 small chopped banana, 125mls skimmed milk (V)
2. Scrambled eggs (made with 2 eggs, cooked with 1 tsp olive oil, chopped chives), chopped large beef tomato, on toasted pumpernickel bread. Half a grapefruit (V)
3. Bowl of porridge (made with 40g rolled oats, 125ml skimmed milk, 125g water), topped with toasted walnuts, 1 chopped green apple (V)
4. 45g high fibre unsweetened cereal, topped with half sliced ripe mango, handful sunflower seeds, 125ml skimmed milk. Half a ripe papaya drizzled with lime juice (V)
5. 1 large slice rye bread, topped with 20g smoked salmon, 1 tbsp low fat cream cheese, 10 slices cucumber. 1 small orange. (V)
6. Mixed fruit salad (made with 1 large handful of mixed berries, 1 peach, half an apple) topped with 2 tbsp low fat greek yogurt, sprinkled with 1 tbsp unsweetened muesli (V)
7. 1 large pancake (made with wholewheat flour), filled with a large handful of strawberries and blueberries, 1 tbsp toasted pine nuts, 1 tbsp low fat yoghurt) (V)

Lunch: week 2

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

1. Grilled chicken and papaya salad with lime dressing (reduce oil to 1 tbsp), 1 slice toasted sunflower seed bread with 1 tsp low fat spread. 1 medium pear
2. North African salad, 1 warm wholemeal pitta or flat bread. Large handful of grapes
3. 2 small boiled new potatoes, 75g smoked mackerel, mixed leaves with orange dressing (2 tbsp orange juice, half a chopped red onion, 1 tsp wholegrain mustard, 1 tsp olive oil). 1 medium apple
Sandwich with 2 slices wholegrain bread, with 2 slices lean roast pork, spread with 1tsp wholegrain mustard, half a sliced apple. 2 kiwi fruits
4. Sandwich with 2 slices multigrain bread, topped with 1 tbsp alfalfa sprouts, half sliced avocado, 1 sliced tomato, 5 slices cucumber, 1 tbsp low fat Greek yoghurt, sprinkle of cayenne pepper. 2 small satsumas (V)
5. Tuna salad (1 small can tuna, canned in water, 1 hard boiled egg, handful grapes, 2 tbsp chopped red onion, 1 tbsp low fat creme fraiche, 2 Romaine lettuce leaves, torn, pinch finely grated lemon zest, black pepper, 1 small slice toasted wholegrain bread, cubed). Large handful cherries
6. Chickpea salad with coriander, sunblushed tomatoes and halloumi, 1 slice rye bread. 1 large slice watermelon (V)

Dinner: week 2

Choose one of the following numbered meals (all are under or around 600 calories). Finish each meal with a piece of fruit or a mixed fruit salad (including pear, melon, clementine, peach, papaya, nectarine or kiwi).

1. Spicy beef stir fry (replace peanut oil with 1 tbsp sunflower seed oil), serving of brown rice (40g uncooked weight), large portion cooked cauliflower and broccoli
2. Morrocan chicken with onions and tomato (use only 1 tbsp oil), orange and red onion salad (1 large orange, segmented, half red onion, 1 tsp red wine vinegar), cous cous (40g uncooked weight)
3. Prawns with spinach and tofu (use 2 servings as a portion), served with buckwheat noodles (50g uncooked weight). Large handful strawberries or mixed berries
4. Salmon with mushroom salsa (omit butter when sauteing mushrooms), puy lentils (60g uncooked weight, cooked with 175-200ml vegetable stock), large serving cooked broocoli
5. Warm orangey quinoa salad (see below), large serving cooked French beans (V)
6. Tuna with soy sauce, ginger and chilli, soba noodles (50g uncooked weight), large mixed leaf salad (use some of the recipe sauce as a dressing for this)
7. Lentils with lemon grass and lime leaves (Fresh Chinese book ), 150g steamed silken firm tofu, large serving cooked baby pak choi (V)

Quinoa salad recipe and method (V)

250g quinoa, 500ml vegetable stock, 1 bay leaf, 25g dried apricots, 50g raisins, 25g dried cranberries, 2 spring onions, 125g toasted pecans, 2 large oranges, segmented, 2 tbsp mint leaves, chopped, 1 red onion, chopped finely, 1 tsp grated orange zest, 1 tbsp virgin olive oil.

Bring stock, quinoa and bay leaf to boil in a saucepan, reduce the heat, cover and simmer for 10-15 minutes or until all the stock has been absorbed. Remove from heat, fluff up the grains with a fork before adding the remaining ingredients, toss and mix thoroughly before serving.

Suggested snacks (twice a day) (V) (not the same one)

• Pot of bio yogurt
• Dried fruit
• Vegetable crudites with 30g low fat soft cheese
• Fruit (any kind)
• Air popped popcorn
• Fast, warming bowl of soup for tonight, tomorrow or now (ivillage recipe)

Suggested treats (twice a week)

• 25g of dark chocolate
• 30g low fat crisps (any kind)
• Glass of 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!
• Limit tea and coffee to twice a day, and use skimmed or semi-skimmed milk