Tone It And Own It: healthy eating plan

By now, you've probably lost quite a few pounds and you're feeling smug and virtuous for sticking with the programme. If you're dying to have an Indian or Chinese takeaway, then go ahead - remember healthy eating means you can have foods that you like, as long as you moderate high fat, high sugar and high calorie ones.

Next time you're at your favourite Indian or Chinese, keep in mind these top tips to limit fat and calories to a minimum:

• Choose tomato based curries instead of cream based ones. Opt for chicken rogan josh instead of chicken korma.
• Choose a small portion of boiled rice instead of pilau or egg fried rice.
• Choose grilled tandoori chicken instead of deep fried lamb samosas.
• Fill up on naan bread instead of puri (which is deep fried), and chapattis (which may have added fat).
• Choose stir fry chicken and vegetable dishes instead of sweet and sour chicken (which has been deep fried).
• Choose a soup like chicken or crab sweetcorn over deep fried appetisers like spring rolls or deep fried seaweed.
• Include a vegetable dish instead of a meat-based one. Good bets are spinach and potato curry, stir fry mixed vegetables, or a serving of mixed salad.
• Skip the pudding, no matter how tempting it is.

Breakfast: week 3

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

1. 2 wheat biscuits, handful chopped dried mixed fruit, 1 tbsp toasted pumpkin seeds, 125mls skimmed milk, 2 fresh figs (V)
2. 1 oatmeal and raisin muffin (see recipe), glass of strawberry melon smoothie (100mls skimmed milk, 125g diced ripe cantaloupe melon, large handful strawberries, 3 heaped tbsp low fat yoghurt, blitz together until smooth, serve with ice and mint leaves) (V)
3. Bowl of cranberry and walnut oatmeal (boil 40g rolled oats, 125mls apple juice, 125mls skimmed milk, large pinch of cinnamon, reduce heat and simmer for 10 minutes, stirring occasionally, top with 1 tbsp toasted walnuts, 1 tbsp dried cranberries before serving). 1 grapefruit (V)
4. 125g pot low fat probiotic yoghurt, topped with 2 large handfuls of blueberries, 1 tbsp wheatgerm, 2 tbsp unsweetened muesli and 1 tbsp shredded coconut. (V)
5. Scrambled eggs with mushrooms (2 eggs, 1 tbsp low fat sour cream, 125g chopped button or shiitake mushrooms, 1 tsp oil, low fat spray. Spray the bottom of a non stick pan with a coating of low fat spray, add the chopped mushrooms and fry for about 4 minutes until tender. Remove from pan and set aside. Whisk the eggs and sour cream together in a bowl. Add the oil to the pan and pour the egg mixture and cook stirring with a fork and bringing the set eggs in from the sides, about 1 minute for soft eggs. To serve, place the eggs on a plate, top with the cooked mushrooms and a sprinkling of chopped chives. Serve with a slice of rye crispbread on the side.(V)
6. 45g unsweetened muesli, 1 handful of toasted cashew nuts, 1 handful of dried prunes, 125ml skimmed milk. 1 sliced mango (V)
7. 2 small slices of wholegrain toast, topped with 2 tsp raisins, 1 handful toasted pecan nuts, 2 tbsp low fat cream cheese. Half a papaya served with a squeeze of lime juice (V)

Oatmeal and raisin muffins (V)

250g rolled oats, 250ml buttermilk or semi skimmed milk + 1 tbsp low fat yoghurt, 125g wholewheat flour, 125g plain flour, 2 tsp baking power, half tsp ground cinnamon, pinch of salt, 2 large eggs, 125g muscovado sugar, 130ml sunflower oil, 1 tsp vanilla extract, 50g raisins. Preheat oven to Gas 5.

Line a 12 cup muffin tin with paper liners. Set aside a couple of tablespoons of rolled oats. Combine the rolled oats and the buttermilk in a small bowl and set aside. Combine the wholewheat and plain flour, baking powder, cinnamon and salt in a large mixing bowl, add the eggs, sugar, oil and vanilla extract. Mix well before adding the buttermilk and oats mixture and the raisins, stir thoroughly before filling the muffin cups three quarters full. Sprinkle the 2 tbsp oats over the top of the muffin batter and bake in the centre of the oven for 25-30 minutes or until they are cooked. Cool slightly before eating.