Diet & Fitness 

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The Shape Up Challenge - Week 2

Welcome to Week 2 of The Shape Up Challenge Healthy Eating Plan. By now, you should be eating three meals a day and two snacks. This will regulate your blood sugar levels and prevent mood swings and headaches that can occur when you go several hours without eating. In addition, you should be eating at least three portions of fruit and vegetables daily. If you've managed to get up to five a day, that's even better.

Remember, the portions we recommend should satisfy you but not make you feel too full. Eating little and often is the key to being happy with your eating plan and keeping your metabolism going. Enjoy!

Check out the live discussions taking place on the Shape Up Challenge right now: .

Breakfast

Choose one of the following 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.
2. Scrambled eggs - made with 2 eggs, cooked with 1 ½ tsp olive oil, chopped chives, chopped large beef tomato, on toasted pumpernickel bread. ½ grapefruit.
3. Bowl of porridge - made with 40g rolled oats, 125ml skimmed milk, 125g water, topped with toasted walnuts. 1 chopped green apple.
4. 45g high fibre unsweetened cereal, topped with ½ sliced ripe mango, handful sunflower seeds, 125ml skimmed milk. ½ ripe papaya drizzled with lime juice.
5. 1 large slice rye bread, topped with 20g smoked salmon, 1 tbsp low-fat cream cheese, 10 slices cucumber. 1 small orange.
6. Mixed fruit Salad - made with 1 large handful of mixed berries, 1 peach, ½ apple, topped with 2 tbsp low-fat Greek yoghurt, sprinkled with 1 tbsp unsweetened muesli.
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.

Lunch

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

1. Grilled chicken and papaya salad with lime dressing, 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, ¼ chopped red onion, 1 tsp wholegrain mustard, 1 tsp olive oil). 1 medium apple.
4. Sandwich with 2 slices wholegrain bread, with 2 slices lean roast pork, spread with 1tsp wholegrain mustard. ½ sliced apple, 2 kiwi fruits.
5. Sandwich with 2 slices multigrain bread, topped with 1 tbsp alfalfa sprouts, ½ sliced avocado, 1 sliced tomato, 5 slices cucumber, 1 tbsp low-fat Greek yoghurt, sprinkle of cayenne pepper. 2 small satsumas.
6. 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.
7. Chickpea salad with coriander, sunblushed tomatoes and Halloumi, 1 slice rye bread, 1 large slice watermelon.

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