Tone It And Own It: healthy eating plan

Breakfast: week 4

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

1. 2 pancakes made with wholewheat flour, topped with 2 handfuls of chopped strawberries, 60g low fat greek yogurt. Glass of fruit smoothie (made with 1 small banana, 125g pot low fat yoghurt, handful raspberries, 50ml skimmed milk, blitz and serve with lots of ice) (V)
2. Scrambled egg tortillas. Mixed fruit salad (handful raspberries, handful strawberries, handful blueberries, juice from half a lime, handful chopped mint)
3. Bowl of porridge (boil 40g rolled oats, 125mls water, 125mls skimmed milk, large pinch of cinnamon, reduce heat and simmer for 10 minutes, stirring occasionally, top with 1 tbsp toasted sunflower seeds, 1 tbsp dried cherries or raisins before serving) (V)
4. 45g unsweetened muesli, topped with 1 tbsp shredded coconut, 1 tbsp wheatgerm, 1 tbsp pumpkin seeds, 1 tbsp dried cherries topped with 125ml skimmed milk. 1 grapefruit (V)
5. 1 large slice wholegrain toast, topped with 1 heaped tbsp low fat peanut butter, 1 sliced small banana. 2 kiwi fruits (V)
6. 1 bran muffin. 125g pot low fat yoghurt, topped with 1 tbsp toasted walnuts, small can mandarin oranges (V)
7. 2 wheat biscuits, topped with 1 tbsp toasted hazelnuts, 1 sliced mango, 125ml skimmed milk. 1 grapefruit (V)

Lunch: week 4

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

1. Small wholewheat pitta bread, 1 small shredded carrots, 2 heaped tbsp low fat hummus, 2 tsp toasted sesame seeds, squeeze of lime juice, lots of black pepper. 1 large orange (V)
2. Kidney bean and carrot soup. 1 slice toasted multigrain bread, 1 tsp wholegrain mustard, sliced ham, 1 sliced beef tomato, 2 Romaine lettuce leaves, 1 tbsp onion relish or pickle (V)
3. 2 slices pumpernickel bread, topped with 60g cooked peeled prawns, 5 sliced radishes, 6 slices of cucumber, 1 tbsp low fat Greek yoghurt, handful of chopped chives. 1 large orange
4. Melanie Sykes Thai Beef salad, serving of quinoa (50g uncooked weight, cook with vegetable stock). 2 fresh figs
5. Tuna salad with grapes and eggs (1 small can tuna in water, drained, 1 hard boiled egg, 1 large handful of grapes, half a chopped red onion, half a tsp grated lemon zest (optional), 2 tbsp low fat sour cream, 2 tsp lemon juice), served with a slice of toasted rye bread
6. Small baked potato topped with coronation chicken (1 chopped cooked chicken breast mixed with 1 tbsp low fat creme fraiche, 1 tsp curry powder, 1 tbsp raisins, 2 tsp toasted almond flakes). 1 slice watermelon
7. Tofu Burger, baked (made by combining 85g tofu, 20g rolled oats, 10g carrots, 20g onion, 5g soy sauce and 5g wheatgerm into a pattie and baking in an oven for 15-20 minutes at 180C/350F/gas mark 4). Mixed green salad with 2 tsp low fat dressing (V)

Dinner: week 4

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. Spanish vegetable casserole (V) (reduce oil to 1 tbsp), served with red rice (45g uncooked weight). 1 sliced beef tomato, a quarter of a sliced red onion
2. Sticky chicken served with small wholewheat pitta bread, large green mixed salad, 2 tsp low fat dressing
3. Tuna with soy sauce, ginger and chilli, served with buckwheat noodles (60g uncooked weight). Large serving cooked broccoli
4. Pork chops with sage and apple sauce (choose pork loin),garlicky spiced lentils cooked corn on the cob.
5. Grilled white fish fillet (125g of haddock or lemon sole or cod or sea bass, sea bream), served with 3 heaped tbsp red bean pesto (see recipe below), large serving stir fried pak choi
6. Quick tofu stir-fry with noodles (V), (replace egg with buckwheat or soba noodles), large serving French beans
7. Beef steak with summer salsa rocket salad with grilled vegetables and puy lentil dressing (reduce oil to 1 tbsp), large serving of cooked peas

Red bean pesto (V),

250g canned red kidney beans, 2 cloves garlic, crushed, 1 red chilli pepper, chopped and deseeded, 1 tbsp extra virgin olive oil, 50ml vegetable stock 1? tsp red wine vinegar, half tsp paprika, half tsp chilli powder, pinch of salt, grind of black pepper. Blitz all the ingredients together until smooth.