Welcome to week five of your 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, 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. Wholegrain is 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.

Breakfast

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

1. 30g Tesco H/E branflakes with 75g canned peaches in juice (V)
   125mls of semi-skimmed milk
   40g wholemeal bread with 10g 5 per cent fat spread
   (303kcal, 6g fat)

2. 30g Tesco cornflakes with 50g chopped banana (V)
   125mls semi-skimmed milk
   40g Hi-bran bread with 10g reduced sugar jam
   (332cal 3.5g fat)

3. 30g Tesco H/E sultana bran with 100g fresh strawberries (V)
   125mls semi-skimmed milk
   40g pumpernickel bread with 15g low fat soft cheese
   (293kcal, 4.1g fat)

4. 30g Tesco honey nut cornflakes with 24g ready to eat dried apricots (V)
   125mls semi-skimmed milk
   40g wheatgerm bread with 10g 5 per cent fat spread
   (344kcal, 5.1g fat)

5. 2 Tesco H/E wheat biscuits (V)
   125mls semi-skimmed milk
   20g rye crispbread with 10g low fat cheese spread, topped with ½ sliced apple
   (324kcal, 4.5g fat)
   

6. 40g Tesco honey nut branflakes (V)
   125mls semi-skimmed milk
   1 nectarine
   (238kcal, 3.8g fat)

7. 52g Tesco reduced fat butter croissant (V)
   1 whole grapefruit
   (240kcal, 6.5g fat)

Lunch

Choose one of the following numbered meals (all are under 450 calories).

1. 195g Tesco H/E BLT sandwich
   15g Tesco H/E Salt and vinegar flavoured tubes
   1 medium apple
   (399kcals, 3.2g fat)

2. 155g Tesco H/E chicken and bacon sandwich
   1 medium orange
   (329kcals, 3.2g fat)

3. 66g Tesco H/E tuna pasta salad
   2 Tesco H/E wholemeal rolls
   120g grapes
   (329kcals, 4.5g fat)

4. 240g Tesco H/E Moroccan couscous wraps
   1 satsuma
   (415kcals, 6.4g fat)

5. 200g Tesco H/E chicken salad roll
   1 medium orange
   (334kcals, 5.9g fat)

6. 169g Tesco H/E egg salad sandwich (V)
   120g grapes
   (354kcals, 8.3g fat)

7. 163g Tesco H/E ham salad sandwich
   1 medium pear
   (275kcals, 3.7g fat)

   Dinner

   Choose one of the following numbered meals (all are under or around 600 calories).

   1. 169g Tesco H/E Chicken salsa pizza
      168g lettuce, tomato and cucumber salad
      1 banana
      (459kcals, 2.4g fat)

   2. 350g Tesco H/E vegetable chow mein (V)
      112g boiled/steamed mangetout peas
      46g Tesco H/E vanilla iced dessert served with 1 medium sliced peach
      (362kcals, 3g fat)

   3. 350g Tesco H/E haddock florentine
      140g boiled/steamed broccoli
      60g pot Tesco H/E lemon mousse
      (384kcals, 7.7g fat)

   4. 350g Tesco H/E tagliatelle primavera
      280g boiled/steamed cauliflower and carrots
      1 medium apple
      130g pot Tesco H/E chocolate sundae
      (579kcals, 10.3g fat)

   5. 275g Tesco H/E chicken fajitas
      90g Tesco H/E blackberry and apple sponge pudding
      1 medium pear
      (501kcals, 4.5g fat)

   6. 350g Tesco H/E sweet and sour chicken noodles
      100g boiled/steamed green beans
      152g Tesco H/E Apple Charlotte
      (490kcals, 3.7g fat)

   7. 350g Tesco H/E tandoori chicken biriyani
      168g lettuce, tomato and cucumber salad
      130g pot Tesco H/E toffee fudge sundae
      (547kcals, 9.9g fat)
   

   Suggested snacks (twice a day)

   • H/E fruit layered bio yoghurt (125g contains 99kcals, 0.1g fat)
     
   • H/E fruit layered custard style yoghurt (1 pot contains 99kcals, 0.9g fat)
     
   • White hot cross bun with 2 tsp low fat spread (60 g contains 155kcals, 1.5g fat)
     
   • 1 medium orange (45kcals, 0.1g fat)
     
   • 1 medium apple (60kcals, 0.1g fat)
     
   • 1 medium banana (120kcals, 0.1g fat)
     
   • 1 medium peach (40kcals, 0.1g fat)
     

   Suggested treats (twice a week)

   • H/E salt and vinegar flavoured tubes (15g contains 61kcals, 0.3g fat)
     
   • H/E pickled onion flavoured rings (15g contains 51kcals, 0.3g fat)
     
   • H/E chocolate flavoured cake slice (25g contains 79kcals, 0.6g fat)
     
   • H/E chicken flavoured stars (12g contains 43kcals, 0.2g fat)
     
   • H/E coffee and walnut cake slice (23g contains 70kcals, 0.5g fat)
     
   • H/E carrot and orange cake slice (29g contains 80kcals, 0.8g fat)
     
   • H/E lemon cake slice (26g contains 86kcals, 0.7g fat)
     
   

   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