Welcome to week three of your healthy eating plan. By now, you've probably lost a few pounds and are feeling good about yourself for sticking with the programme. If you're dying to have an Indian or Chinese takeaway, then go ahead - remember healthy eating means you can have foods you like, as long as you moderate high-fat, high-sugar and high-calorie ones.

Next time you’re at your favourite Indian or Chinese, keep in mind these top tips to limit fat and calories to a minimum:

1. Choose tomato based curries instead of cream based ones. Opt for chicken rogan josh instead of chicken korma.
2. Choose boiled rice instead of pilau or egg fried rice.
3. Choose grilled tandoori chicken instead of deep fried lamb samosas.
4. Fill up on naan bread instead of puri (which is deep fried), and chapattis (which may have added fat).
5. Choose stir fry chicken and vegetable dishes instead of sweet and sour chicken (which has been deep fried).
6. Choose a soup like chicken or crab sweetcorn over deep fried appetisers like spring rolls or deep fried seaweed.
7. Include a vegetable dish instead of a meat-based one. Good bets are spinach and potato curry, stir fry mixed vegetables, mushy pies or a serving of salad.
8. Skip the pudding, no matter how tempting it is.
9. Choose thick cut chips, as these absorb less fat than thin cut ones.
10. Ask for a small portion of fish and chips and fill up on bread rolls if you’re still hungry.

Enjoy this week’s plan!

N.B. If some Tesco products are not available in store, a comparable substitute product with a similar calorie content is acceptable.

Breakfast

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

1. 20g H/E Wheat Biscuits (V)
   60g Ready-To-Eat Apricots
   125mls semi-skimmed milk
   33g pumpernickel bread
   10g H/E 5% Light Sunflower Spread
   (298 calories, 3.3g fat)

2. 80g crumpet (V)
   10g H/E Olive Light Spread
   20g jam
   100g Mixed Fresh Fruit Salad
   (327 calories, 6.7g fat)

3. 80g (1 medium) bagel
   30g H/E Extra Light Soft Cheese
   30g Smoked Salmon
   110g fresh figs
   (301 calories, 5.8g fat)

4. 160g Grapefruit Segments (V)
   60g Bio Yogurt
   60g (1 slice) Multigrain Wholemeal Bread
   10g H/E Sunflower Spread
   20g marmalade
   (307 calories, 6.6g fat)

5. 30g Scottish Porridge Oats (V)
   60g (1 medium) Ready-To-Eat pear
   125mls semi-skimmed milk
   125g Custard Style Yogurt
   (327 calories, 4.9g fat)

6. 40g H/E Sultana Bran (V)
   100g strawberries
   125mls semi-skimmed milk
   40g crumpet
   15g Lemon Curd
   (327 calories, 3.6g fat)

7. 80g (2 slices) wholemeal toast
   40g H/E Smoked Bacon
   40g grilled mushrooms
   80g H/E Baked Beans
   (327 calories, 7g fat)

Lunch

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

1. 192g H/E king prawn, spinach and lemon sandwich
   113g Strawberry Fruit Fool
   (450 calories, 14.6g fat)

2. 400g H/E Vegetable Soup (V)
   100g Wheaten Farl
   125g Low Fat Black Cherry Yogurt
   (442 calories, 3.9g fat)

3. 95g (1 slice) pitta bread
   40g Roast Chicken Breast
   15g H/E Passionfruit and Mango Dressing
   100g salad leaves
   125g H/E Custard Style Yogurt
   (422 calories, 5.1g fat)

4. 100g H/E salmon and cucumber baton
   125g H/E Bio Yogurt
   (344 calories, 4.5g fat)

5. 199g H/E Simply Salad Sandwich (V)
   100g Blackberry Sponge Pudding
   (409 calories, 3.1g fat)

6. 250g H/E Tuna Salad
   60g Salsa Bread
   (413 calories, 13.0g fat)

7. 200g Tomato and Mozzarella Salad Snack (V)
   60g French stick
   125g H/E Bio Yogurt
   (437 calories, 6.5g fat)

Dinner

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. 365g H/E Cajun Chicken Pasta Meal
   100g Crisp Green Salad
   15g H/E Blue Cheese Dressing
   60g H/E Garlic Baguette
   (599 calories, 10.2g fat)

2. 450g H/E Peppered Steak and Chips Meal
   150g steamed carrots, cauliflower and broccoli
   200g Butterbean and Parsnip Soup
   (618 calories, 14.6g fat)

3. 100g H/E Cod Fillet in Oven Crisp Crumb
   165g Reduced Fat Oven Chips
   100g garden peas
   (536 calories, 12g fat)

4. 450g H/E Vegetable Chilli and Rice Meal (V)
   150g mixed vegetables with courgettes and red peppers
   30g tortilla chips
   (561 calories, 12.8g fat)

5. Pasta Carbonara (250g spaghetti combined with 60g egg, 25g ham and 25g H/E Half Fat Cheddar Cheese)
   100g Italian Style Salad
   15g H/E Honey and Mustard Dressing
   (456 calories, 13.2g fat)

6. 380g Fresh Vegetable Pasta Bake (V)
   180g wild rice
   90g steamed fine beans
   90g steamed baby carrots
   (521 calories, 21.7g fat)

7. 155g Sausage Rolls
   180g Baked Potato Wedges
   135g H/E Baked Beans
   150g grilled tomatoes
   (586 calories, 16.3g fat)

Suggested snacks (twice a day) (V)

• Bio Yogurt (any flavour –125g contains 68 calories, 0.1g fat)
  
• Dried fruit (any kind – 60g mixed dried fruit contains 160 calories, 0.2g fat)
  
• Vegetable crudités with low fat soft cheese (30g celery, 30g carrot, 30g H/E light Soft Cheese contains 49 calories, 2g fat)
  
• Fruit (any kind – 80g banana contains 76 calories, 0.2g fat; 160g mango contains 91 calories, 0.3g fat; 112g apple contains 53 calories, 0.1g fat)
  
• Popcorn (30g contains 68 calories, 0.8g fat)
  
• Malt loaf (35g contains 108 calories, 0.8g fat)
  
• Breadsticks (30g contains 118 calories, 2.5g fat)
  
• Pumpernickel bread (33g contains 73 calories, 0.3g fat)
  
• Rye Crispbread (30g contains 96 calories, 0.6g fat)
  
• H/E Currant Bun (55g contains 142 calories, 2.5g fat)
  
• Fruited Teacake (40g contains 110 calories, 0.9g fat)
  

Suggested treats (twice a week)

• Sour Cream and Onion Pretzels (30g contains 13 calories, 5g fat) (V)
  
• Lemon Iced Madeira (30g contains 105 calories, 2.2g fat) (V)
  
• H/E Cake Slices (V)
  
• Chocolate (any kind – 25g milk chocolate contains 133 calories, 7.5g fat; 25g plain fruit and nut chocolate contains 145 calories, 6.9g fat) (V)
  
• Crisps (any kind – 30g pack contains around 164 calories, 11g fat; Reduced fat crisps contain around 144 calories, 7.6g fat) (V)
  
• Glass of wine (125ml wine contains around 85 calories, no fat)
  
• Handful of nuts (20g brazil nuts contains 136 calories, 13.6g fat; 25g dry roasted peanuts contains 147 calories, 12.5g fat) (V)
  
• Handful of seeds (16g pumpkin seeds contains 91 calories, 7.3g fat; 16g sunflower seeds contains 96 calories, 7.9g fat) (V)

Other tips

• Top up with fruit, vegetables or wholegrain bread if you get hungry.
  
• Include at least 4-5 glasses of water a day – but aim for 8!
  
• Limit tea and coffee to twice a day, and use skimmed or semi-skimmed milk