Well done! You're halfway there already. 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 veg each day, as well as a couple of portions of foods that 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 four 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've included rich sources of calcium for you in the form of cow's milk (choose calcium-fortified soya milk as an alternative), cheese, yogurt, tofu burgers and plenty of green leafy veggies. There are a couple of 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.

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 or around 350 calories) and include a glass of fruit juice with your choice.

1. 70g American Style Pancakes with Maple Flavour Syrup (V)
   100g strawberries
   60g Greek Style Natural Yogurt
   (277 calories, 5.2g fat)

2. 60g (1 medium) boiled egg (V)
   Wholemeal Marmite Soldiers (80g (2 slices) bread topped with 2g marmite)
   120g pineapple canned in juice
   (320 calories, 7.6g fat)

3. 115g Mixed Fruit Salad (V)
   60g Greek Style Natural Yogurt
   50g (1 slice) Rye Bread
   16g Lemon Curd
   (294 calories, 7.9g fat)

4. 160g grapefruit segments (V)
   60g (1 slice) Multigrain Bread
   10g H/E Sunflower Spread
   20g marmalade
   (307 calories, 6.6g fat)

5. 40g Apricot Crunchies (V)
   125mls semi-skimmed milk
   40g (1 slice) Granary Bread
   5g H/E 5% Light Sunflower Spread
   (334 calories, 5.9g fat)

6. 40g Shredded Wheat (V)
   50g Mixed Dried Fruit
   125mls semi-skimmed milk
   (346 calories, 3.9g fat)

7. 40g Tropical Muesli (V)
   80g banana
   125mls semi-skimmed milk
   20g Rye Crispbread
   10g jam
   (350 calories, 4.1g fat)

Lunch

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

1. 95g Garlic and Herb Pitta bread (V)
   60g shredded carrots
   30g Red Pepper Houmous
   125g H/E Bio yogurt
   (361 calories, 8.9g fat)

2. 264g Medium Fish Sushi Pack
   (385 calories, 7g fat)

3. 80g (2 slices) Multigrain Wholemeal Bread (V)
   40g H/E Half Fat Edam Cheese
   100g H/E Coleslaw
   125g H/E Bio Yogurt
   (325 calories, 12.1g fat)

4. 180g baked potato
   45g tuna, canned in spring water
   20g olives
   40g red onion
   100g shredded cos lettuce
   15g crème fraiche
   60g pot H/E Lemon Mousse
   (441 calories, 7.1g fat)

5. 200g H/E tomato pasta salad (V)
   125g Fruit Jelly
   (341 calories, 4.7g fat)

6. 250g Sweet and Sour Noodle Salad (V)
   Tofu Burger, baked (made by combining 85g tofu, 20g rolled oats, 10g carrots, 20g onion, 5g soy sauce and 5g wheatgerm into a pattie and baking in an oven for 15-20 minutes at 180C/350F/gas mark 4)
   (404 calories, 2.2g fat)

7. 250g Chargrilled Vegetable Couscous Salad (V)
   125g Low Fat Tropical Yogurt
   (423 calories, 7.1g 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. 350g Lamb Rosti H/E meal
   150g Prepared Crispy Vegetables
   100g baked sweet potato
   200g French Onion Soup
   (546 calories, 13.1g fat)

2. 450g H/E Pork Stroganoff and Rice Meal
   120g boiled runner beans
   200g Tomato and Lentil Soup
   (599 calories, 11.8g fat)

3. 450g H/E Cajun Chicken and Potato Hash
   100g steamed broccoli
   200g Chunky Vegetable Soup
   (565 calories, 17.2g fat)

4. 230g H/E fresh Tagliatelle and 170g Mushroom and Mascarpone sauce (V)
   100g Primavera Salad
   15g Oil Free Dressing
   (606 calories, 8.3g fat)

5. 90g Pan Fried H/E Chicken Escalopes
   150g H/E Olive Oil Mash
   120g steamed baby leeks and carrots
   200g Tuscan Bean Soup
   (534 calories, 12.9g fat)

6. 60g Prawns stir fried with 30g Szechuan stir fry sauce, 90g baby sweetcorn and 90g mangetout
   230g Shanghai noodles
   200g Chicken and Sweetcorn Soup
   (526 calories, 10.2g fat)

7. 120g Curry Dhal with Yellow Split Lentils (*recipe on following page) (V)
   260g vegetable curry (**recipe on following page)
   150g basmati rice
   60g papadums
   (642 calories, 12.1g fat)
   

   *Curry Dahl with Yellow Split Lentils (serves 4)

   170g dry yellow split lentils
   900ml water
   5g sunflower oil
   90g onion
   1tsp cumin
   1tsp coriander
   1tsp tumeric
   ½ tsp ground ginger
   1tsp salt

   Fry spices and onions in oil, add lentils and water, bring to boil and simmer for 10 minutes.

   **Vegetable Curry (serves 4)

   5g sunflower oil
   ½ tsp cumin seeds
   ½ tsp mustard seeds
   90g chopped onion
   10g tomato puree
   1tsp tumeric powder
   1tsp chilli powder
   1tsp garam masala
   1tsp salt
   1tp garlic powder
   450 mixed frozen vegetables
   100g diced potatoes
   300ml water

   Heat oil, add cumin, mustard seeds and onion. Cook until onion is browned, add remaining ingredients except water, stir continuously for 5 minutes, add water and bring to boil. Simmer for 20 minutes.

• 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