The Shape Up Challenge - Week 4
Welcome to Week 4 of The Shape Up Challenge Healthy Eating Plan. By now, your body shape may be changing and you might find that you've lost an inch or so from your waist and hips.
If you're not doing so yet, you should be eating five portions of fruit and vegetables each day as well as a couple of portions of foods which are rich in omega-3 fats. If you enjoyed an Indian or Chinese takeaway last week, this week we give you some similar healthy recipes you can make at home. During Week 4 we'll also be concentrating on improving your calcium intake, so that you can maintain healthy bones and prevent osteoporosis (a condition characterised by bones becoming brittle and breaking due to a lack of calcium).
I have included rich sources of calcium for you in the form of cow's milk (choose calcium-fortified soya milk as an alternative), cheese, yoghurt, tofu burgers and plenty of green, leafy vegetables. There are several drinks on the market that can also give you that extra boost of calcium, including Tropicana calcium-fortified orange juice or Danone Activ water.
Keep up the good work!
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Breakfast
Choose one of the following meals (all are under or around 350 calories) and include a glass of fruit juice with your choice:
- 2 Pancakes made with wholewheat flour, topped with 2 handfuls of chopped strawberries, 60g low-fat Greek yoghurt. 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).
- Scrambled egg tortillas. Mixed fruit salad (handful raspberries, handful strawberries, handful blueberries, juice from ½ lime, handful chopped mint).
- 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).
- 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.
- 1 large slice wholegrain toast, topped with 1 heaped tbsp low-fat peanut butter, 1 sliced small banana. 2 kiwi fruits.
- 1 bran muffin. 125g pot low-fat yoghurt, topped with 1 tbsp toasted walnuts, small can mandarin oranges.
- 2 wheat biscuits, topped with 1 tbsp toasted hazelnuts, 1 sliced mango, 125ml skimmed milk. 1 grapefruit.
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