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 indulge in 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 tofu 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.

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. 30g Malty Flakes (V)
   25g Mixed Dried Fruit
   125mls semi-skimmed milk
   40g (1 slice) wholemeal bread, toasted
   15g marmalade
   (270 calories, 4.5g fat)

2. 30g cornflakes (V)
   13g Banana Chips
   125mls semi-skimmed milk
   40g (1 slice) Softgrain Bread
   5g H/E 5% Sunflower Spread
   (346 calories, 8.5g fat)

3. 40g Fruit n’ Fibre (V)
   60g Ready-To-Eat papaya
   125mls semi-skimmed milk
   (337 calories, 3.4g fat)

4. 80g (2 slices) wholemeal bread, toasted (V)
   2g Marmite
   10g H/E Sunflower Spread
   120g orange segments
   30g dates
   (347 calories, 4.2g fat)

5. 70g (1 medium) bagel
   30g H/E Extra Light Soft Cheese
   30g smoked salmon
   80g (1 small) banana
   (330 calories, 5.7g fat)

6. 80g (2 slices) wholemeal bread, toasted (V)
   60g scrambled eggs (made with Reduced Fat Spread and semi-skimmed milk)
   85g tomato
   (326 calories, 13.5g fat)

7. 115g Mixed Fruit Salad (V)
   60g H/E Natural Greek Style Yogurt
   50g Rye Bread Spread
   16g Lemon Curd
   10g H/E Light Sunflower Spread
   (294 calories, 7.9g fat)

Lunch

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

1. 200g H/E Tomato, Mozzarella, Pasta and Potato Salad (V)
   150g H/E Canned Rice Pudding
   (322 calories, 7.8g fat)

2. 164g H/E Chargrilled Chicken and Caesar Salad Sandwich
   113g H/E Lemon Mousse
   (355 calories, 7.9g fat)

3. 169g H/E Tuna Niçoise Wrap
   125g Fruited Fromage Frais
   (363 calories, 7.9g fat)

4. 163g H/E BLT Sandwich
   125g Strawberry and Redcurrant layered Bio Yogurt
   (331 calories, 5.2g fat)

5. 264g Medium Vegetable Sushi Pack (V)
   (370 calories, 5.5g fat)

6. 250g New York Style H/E Potato Wedges (V)
   60g Reduced Fat Cheese and Chive Dip
   (390 calories, 13g fat)

7. 173g H/E Salmon and Asparagus Quiche
   125g Fruit Jelly
   (386 calories, 13g 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. 450g H/E Steak Chasseur Meal
   100g Herb Salad
   15g H/E Lemon and Tarragon dressing
   100g (1 small) baked potato
   (588 calories, 18g fat)

2. 500g H/E Cauliflower Cheese Meal (V)
   100g Four Leaf Salad
   15g H/E Oil Free French Dressing
   100g French stick
   (635 calories, 17.7g fat)

3. 90g H/E Stir Fry Turkey Breast
   160g Red and Green Peppers
   30g Black Bean Stir Fry Sauce
   10g olive oil
   200g boiled rice
   (526 calories, 14.5g fat)

4. Eggs Florentine (60g egg combined with 110g spinach and 25g H/E Half Fat Cheddar Cheese) (V)
   120g French bread
   80g steamed carrots
   60g steamed cauliflower
   (548 calories, 15.4g fat)

5. Chicken Enchiladas (made by placing 125g Roast Chicken Breast, 125g canned tomatoes, ½ chilli and 25g Half Fat Mature Cheddar Cheese in 150g Flour Tortillas)
   100g Crisp Green Salad
   15g H/E Oil Free French Dressing
   100g Potato Wedges
   30g Reduced Fat Hummus
   125g Canned Rice Pudding
   (542 calories, 10.4g fat)

6. Spaghetti with Quorn in H/E Bolognese Pasta Sauce (combine 85g quorn, 225g Wholewheat Spaghetti and 125g Pasta Sauce)
   100g Crofters Sweet Salad
   15g H/E Oil Free French Dressing
   200g Minestrone Soup
   (530 calories, 11.9g fat)

7. 280g Mixed Beans Casserole* (recipe below) (V)
   200g Brown Rice
   100g Ranch Salad
   15g H/E Oil Free French Dressing
   100g Summer Fruit Pudding
   (567 calories, 4.0g fat)

   *Mixed Beans Casserole

   250g Canned Beans (haricots, red kidney beans and chick peas)
   150g diced potatoes
   100g diced carrots
   100g diced swede
   100g chopped onion
   400g canned tomatoes
   300ml water
   1 tsp yeast extract

   Place all ingredients in casserole dish, stir, cover and cook for 1 hour at 190C/375F/gas mark 5.

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 (any kind – 30g contains around 75 calories, 1.1g fat) (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