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The Shape Up Challenge - Week 5
Welcome to week 5 of the Shape Up Challenge Healthy Eating Plan. You are more than halfway through this programme and, by now, you should be feeling good about your eating habits.
If you have lost weight on this plan, well done. If not, you might be getting impatient that your rate of weight loss is not as fast as you would like, but believe me, the safest and most effective way to lose weight is to follow a healthy eating plan and exercise regularly. In the long run, you’ll lose the pounds, but not at the expense of your health.
Remember to check food labels for their fat and calorie content, and aim for similar values as the foods that I have listed for you. This week, I’d recommend eating more wholegrain cereals like muesli, wholemeal bread, brown rice, wholewheat noodles and pasta, potatoes, sweet potato, yam, taro and eddoes to form the base of all your meals. Wholegrains are excellent sources of insoluble fibre, which is important to keep your gut healthy and help prevent constipation. Remember to drink plenty of water to stay hydrated and keep things moving through your system. Good luck!
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:
- 45g unsweetened muesli topped with 75g fresh strawberries, 15g toasted sunflower seeds and 125mls of skimmed milk. 1 medium orange.
- Fruit smoothie, made with 1 mango, 125mls skimmed milk. Small wholemeal croissant. 2 kiwi fruits.
- 45g sultana bran topped with 75g blueberries, 15g chopped mixed nuts with 125mls skimmed milk. 1 medium pear.
- 2 small slices toasted wholegrain bread with 15g low-fat spread, scraping of marmite. Probiotic yoghurt drink. ½ grapefruit.
- 2 wheat biscuits topped with one small chopped pear, 15g toasted pecan nuts and 125mls skimmed milk. Handful of grapes.
- 50g rye crispbread with 25g low-fat cheese spread, topped with 1 sliced apple.
- Bowl of porridge (made with 75g rolled oats, 125mls skimmed milk and 125ml water), topped with 2 chopped kiwi fruits and 15g toasted almonds. 1 small mango.
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