Tone It And Own It: healthy eating plan

Lunch: week 3

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

1. Bowl spicy bean soup served with a slice of toasted wholegrain bread. Bowl mixed leaf salad, 2 tsp low fat dressing (V)
2. Fruity tuna salad, (1 small can of tuna, drained, a handful of alfalfa sprouts, 1 small sliced avocado, half a sliced mango, sprinkling of fresh parmesan cheese, handful chopped chives, 2 tsp tarragon vinegar, 1 tsp olive oil) Serve with 1 small toasted wholewheat English muffin
3. Sandwich made with 2 slices of crusty wholegrain bread, 1 large slice beef tomato, 50g of sliced mozzarella, handful of fresh basil leaves, lots of freshly ground pepper. 1 medium pear. (V)
4. Chicken and apple crunch salad (reduce oil to 1 tbsp). 1 slice pumpernickel bread, toasted and sprinkled over the top of the salad. 1 orange
5. Small baked sweet potato, topped with 50g feta cheese, 1 chopped beef tomato, pinch paprika. 1 slice watermelon (V)
6. Small wholewheat croissant filled with a chopped hard boiled egg, handful blanched asparagus, sprinkling of dill. 1 medium peach (V)
7. Low fat prawn laksa (replace rice noodles with buckwheat noodles). 1 banana

Dinner: week 3

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. Cous cous stuffed peppers with feta, olives and pine nuts. Large mixed green salad with 2 tsp low fat dressing (V)
2. Pork tenderloin with orange sauce, serve with brown rice (40g uncooked weight), large portion stir fry shredded savoy or spring cabbage.
3. Pan Asian stir fry (use low fat peanut butter), serve with soba noodles (50g uncooked weight). Large portion cooked French beans
4. Grilled salmon steak (around 100g) serve with green bean and radish salad with dill serve with 2 sliced beef tomatoes. Bowl spicy tomato soup
5. Chicken with grapes and tarragon sauce, serve with large portion cooked broccoli and baby sweetcorn, 1 medium sized new potato
6. Broccoli and tofu stir fry (reduce oil from 50ml to 20ml), you can serve with red rice (40g uncooked weight) to make it more substantial (V)
7. Mexican enchiladas serve with green vegetable medley (V)

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

• 125g pot low fat probiotic yogurt (any flavour)
• Vegetable crudites with 30g low fat soft cheese or 30g low fat hummus or 45g salsa
• Fruit (any kind)
• 30g air popped popcorn
• 2 rye crispbreads topped with canned salmon, mashed with 1 tbsp ricotta cheese, handful of dill)
• Handful of nuts
• Handful of seeds

Suggested treats (twice a week)

• 30g pack low fat crisps
• 30g pack pretzels
• 25g chocolate (any kind)
• Small 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