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The Shape Up Challenge - Week 6
Welcome to week 6 of The Shape Up Challenge Healthy Eating Plan. Can you believe you’ve made it this far already? I’m sure your family, friends and partner have noticed that you are getting slimmer, fitter and more energetic. This will also be reflected in the much-improved condition of your skin, hair and nails. Maybe it’s time to treat yourself to that facial or manicure you’ve been promising yourself since you started the programme.
This week, we’re focusing on alternative sources of protein. You’re probably familiar with pulses, beans, nuts and lentils, but have you thought of other sources like beancurd or Quorn as excellent low fat protein alternatives? These foods are low in fat, high in protein and fibre, make excellent protein substitutes and are easy to cook with. You simply treat them the same way you would meat, which means you can add them to Bolognese sauces, casseroles, stir-fries or chilli con carne.
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 unsweetend muesli, 25g ready-to-eat apricots, 1 tbsp toasted pumpkin seeds, 1 small chopped banana, 125mls skimmed milk.
- 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.
- Bowl of porridge - made with 40g rolled oats, 125ml skimmed milk, 125g water, topped with toasted walnuts. 1 chopped green apple.
- 45g high fibre unsweetened cereal, topped with ½ sliced ripe mango, handful sunflower seeds, 125ml skimmed milk. ½ ripe papaya drizzled with lime juice.
- 1 large slice rye bread, topped with 20g smoked salmon, 1 tbsp low-fat cream cheese, 10 slices cucumber. 1 small orange.
- 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.
- 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:
- Grilled chicken and papaya salad with lime dressing, 1 slice toasted sunflower seed bread with 1 tsp low-fat spread. 1 medium pear.
- North African salad, 1 warm wholemeal pitta or flat bread, large handful of grapes.
- 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.
- Sandwich with 2 slices wholegrain bread, with 2 slices lean roast pork, spread with 1tsp wholegrain mustard. ½ sliced apple, 2 kiwi fruits.
- 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.
- 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.
- Chickpea salad with coriander, sunblushed tomatoes and Halloumi, 1 slice rye bread, 1 large slice watermelon.
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