Tone It And Own It: healthy eating plan

Well done for committing to the Tone It And Own It challenge, after four weeks your diet will improve, you'll be exercising more often and you'll be proud to show off your body! To help you on your quest we've put together a healthy eating plan.

The plan works like this: we provide suggested menus for four weeks, giving you seven options per meal to choose from. Vegetarian options, suitable for those who eat eggs and dairy products, are designated with a (V) . Of course, you can continue to follow this eating plan long after the challenge is over, since there are such a wide variety of delicious foods to choose from.

This plan is geared towards women and based on around 1,600 calories per day, including three meals, snacks and treats. If you are not aiming to lose weight, you'll probably need to increase your calorie intake by a quarter, so you get around 2,000 calories per day. Men who are following this plan will need around 2,000 to 2,500 calories a day. One way to get these extra calories is to include a couple more snacks or a mini meal during the day, but don't go overboard on the amount of fat you consume.

Remember, the idea of eating well, or having a specific diet to follow does not have to be a negative experience or mean that you have to constantly monitor how much you eat, the ideal way to stick to a healthy diet is not to deny yourself foods you love or restrict your eating habits. So, take our eating plan for what it is - a guide on how to eat healthy and balanced meals. Enjoy!

Breakfast: week 1

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

45g unsweetened muesli topped with 75g fresh strawberries, 15g toasted sunflower seeds and 125mls of skimmed milk. 1 medium orange (V)
Fruit smoothie, made with 1 mango, 125mls skimmed milk, small wholemeal croissant. 2 kiwi fruits (V)
45g sultana bran topped with 75g blueberries, 15g chopped mixed nuts with 125mls skimmed milk. 1 medium pear (V)
2 small slices toasted wholegrain bread with 15g low fat spread, scraping of marmite. Probiotic yoghurt drink. Half a grapefruit (V)
2 wheat biscuits topped with one small chopped pear, 15g toasted pecan nuts and 125mls skimmed milk. Handful of grapes (V)
50g rye crispbread with 25g low fat cheese spread, topped with 1 sliced apple (V)
Bowl of porridge (made with 75g rolled oats, 125mls skimmed milk and 125ml water) topped with 2 chopped kiwi fruits and 15g toasted almonds. 1 small mango (V)

Lunch: week 1

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

Sandwich with 2 slices wholewheat bread, half chopped avocado, 1 chopped tomato, 1 small chicken breast, lots of black pepper 1 medium nectarine
Small baked potato topped with 2 tbsp low fat creme fraiche, large handful cooked prawns and 1 tbsp chopped chives. Side salad of mixed leaves, half chopped red onion, 2 tsp fat free dressing, 1 chopped nectarine.
2 slices wholewheat soda bread topped with 1 tbsp cottage cheese, 70g cooked turkey, 2 tbsp toasted walnuts, 1 chopped celery stalk, large pinch cayenne pepper. 1 medium pear.
Chickpea and mixed beans salad made with 2 heaped tbsps red kidney beans, 2 heaped tbsp cannelloni beans, 3 heaped tbsp chick peas, half a small chopped red pepper, 1 spring onion, 1 chopped sundried tomato, 1 large chopped tomato, 2 tbsp orange juice, 1 tsp extra virgin olive oil. Large handful cherries (V)
Creamy salmon pasta salad made with wholewheat pasta (60g uncooked weight), 1 small can salmon, 2 tbsp low fat greek yoghurt, 1 tsp chopped capers, 1 tbsp chopped dill and some lime juice. 2 large handful of grapes.
1 small wholemeal pitta bread stuffed with a large handful of mixed leaves, half small grated carrot, 3 heaped tbsp low fat hummus, 1 tbsp toasted pine nuts. 2 satsumas (V)
Large bowl of lentil soup. 1 slice pumpernickel or sunflower seed bread. Pot of yoghurt topped with large handful of mixed berries. (V)

Dinner: week 1

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

Chicken with grapes and tarragon sauce served with brown rice (50g uncooked weight), large serving of cooked french beans.
Seafood ceviche Nobu style with ceviche sauce, large serving of cooked baby sweetcorn and mangetout, quinoa (60g uncooked weight)
Pork stew with leek and prunes (replace double cream with low fat yogurt and reduce oil to 1 tbsp), large serving of cooked broccoli, red rice (50g uncooked weight)
Thai tofu stir fry (if using peanut butter choose low fat version), buckwheat noodles (65g uncooked weight), large serving of tomato and red onion salad (1 large red tomato, half red onion, drizzle of lime juice) (V)
Seared tuna on crunchy salad with aromatic bitters dressing (reduce oil to 1 tbsp), cous cous (40g uncooked weight)
Bean and lentil chilli, large portion cooked cauliflower and carrots, small chunk of crusty wholewheat bread (V)
Salmon fillets with warm celery salad and spiced lentils, slice of warm rye bread

Suggested snacks (twice a day but not the same snack)

125g pot low fat yoghurt, topped with mixed fruit and either a tbsp mixed nuts or a heaped tbsp unsweetened muesli
Any medium sized fruits
2 rice or oat cakes topped with 1 tbsp almond butter

Suggested treats (twice a week)

30g pack low fat crisps
25g of dark chocolate
1 small glass red wine

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!
Chew a piece of low sugar gum when you're cooking, you're less likely to want to pick at cooking ingredients.
Limit tea and coffee to twice a day, and use skimmed or semi-skimmed milk

Breakfast: week 2

Choose one of the following numbered 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 (V)
Scrambled eggs (made with 2 eggs, cooked with 1 tsp olive oil, chopped chives), chopped large beef tomato, on toasted pumpernickel bread. Half a grapefruit (V)
Bowl of porridge (made with 40g rolled oats, 125ml skimmed milk, 125g water), topped with toasted walnuts, 1 chopped green apple (V)
45g high fibre unsweetened cereal, topped with half sliced ripe mango, handful sunflower seeds, 125ml skimmed milk. Half a ripe papaya drizzled with lime juice (V)
1 large slice rye bread, topped with 20g smoked salmon, 1 tbsp low fat cream cheese, 10 slices cucumber. 1 small orange. (V)
Mixed fruit salad (made with 1 large handful of mixed berries, 1 peach, half an apple) topped with 2 tbsp low fat greek yogurt, sprinkled with 1 tbsp unsweetened muesli (V)
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) (V)

Lunch: week 2

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

Grilled chicken and papaya salad with lime dressing (reduce oil to 1 tbsp), 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, half a chopped red onion, 1 tsp wholegrain mustard, 1 tsp olive oil). 1 medium apple

Sandwich with 2 slices multigrain bread, topped with 1 tbsp alfalfa sprouts, half sliced avocado, 1 sliced tomato, 5 slices cucumber, 1 tbsp low fat Greek yoghurt, sprinkle of cayenne pepper. 2 small satsumas (V)
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 (V)

Dinner: week 2

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).

Spicy beef stir fry (replace peanut oil with 1 tbsp sunflower seed oil), serving of brown rice (40g uncooked weight), large portion cooked cauliflower and broccoli
Morrocan chicken with onions and tomato (use only 1 tbsp oil), orange and red onion salad (1 large orange, segmented, half red onion, 1 tsp red wine vinegar), cous cous (40g uncooked weight)
Prawns with spinach and tofu (use 2 servings as a portion), served with buckwheat noodles (50g uncooked weight). Large handful strawberries or mixed berries
Salmon with mushroom salsa (omit butter when sauteing mushrooms), puy lentils (60g uncooked weight, cooked with 175-200ml vegetable stock), large serving cooked broocoli
Warm orangey quinoa salad (see below), large serving cooked French beans (V)
Tuna with soy sauce, ginger and chilli, soba noodles (50g uncooked weight), large mixed leaf salad (use some of the recipe sauce as a dressing for this)
Lentils with lemon grass and lime leaves (Fresh Chinese book ), 150g steamed silken firm tofu, large serving cooked baby pak choi (V)

Quinoa salad recipe and method (V)

250g quinoa, 500ml vegetable stock, 1 bay leaf, 25g dried apricots, 50g raisins, 25g dried cranberries, 2 spring onions, 125g toasted pecans, 2 large oranges, segmented, 2 tbsp mint leaves, chopped, 1 red onion, chopped finely, 1 tsp grated orange zest, 1 tbsp virgin olive oil.

Bring stock, quinoa and bay leaf to boil in a saucepan, reduce the heat, cover and simmer for 10-15 minutes or until all the stock has been absorbed. Remove from heat, fluff up the grains with a fork before adding the remaining ingredients, toss and mix thoroughly before serving.

Suggested snacks (twice a day) (V) (not the same one)

Pot of bio yogurt
Dried fruit
Vegetable crudites with 30g low fat soft cheese
Fruit (any kind)
Air popped popcorn
Fast, warming bowl of soup for tonight, tomorrow or now (ivillage recipe)

Suggested treats (twice a week)

25g of dark chocolate
30g low fat crisps (any kind)
Glass of wine

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

By now, you've probably lost quite a few pounds and you're feeling smug and virtuous 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 that 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:

Choose tomato based curries instead of cream based ones. Opt for chicken rogan josh instead of chicken korma.
Choose a small portion of boiled rice instead of pilau or egg fried rice.
Choose grilled tandoori chicken instead of deep fried lamb samosas.
Fill up on naan bread instead of puri (which is deep fried), and chapattis (which may have added fat).
Choose stir fry chicken and vegetable dishes instead of sweet and sour chicken (which has been deep fried).
Choose a soup like chicken or crab sweetcorn over deep fried appetisers like spring rolls or deep fried seaweed.
Include a vegetable dish instead of a meat-based one. Good bets are spinach and potato curry, stir fry mixed vegetables, or a serving of mixed salad.
Skip the pudding, no matter how tempting it is.

Breakfast: week 3

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

2 wheat biscuits, handful chopped dried mixed fruit, 1 tbsp toasted pumpkin seeds, 125mls skimmed milk, 2 fresh figs (V)
1 oatmeal and raisin muffin (see recipe), glass of strawberry melon smoothie (100mls skimmed milk, 125g diced ripe cantaloupe melon, large handful strawberries, 3 heaped tbsp low fat yoghurt, blitz together until smooth, serve with ice and mint leaves) (V)
Bowl of cranberry and walnut oatmeal (boil 40g rolled oats, 125mls apple juice, 125mls skimmed milk, large pinch of cinnamon, reduce heat and simmer for 10 minutes, stirring occasionally, top with 1 tbsp toasted walnuts, 1 tbsp dried cranberries before serving). 1 grapefruit (V)
125g pot low fat probiotic yoghurt, topped with 2 large handfuls of blueberries, 1 tbsp wheatgerm, 2 tbsp unsweetened muesli and 1 tbsp shredded coconut. (V)
Scrambled eggs with mushrooms (2 eggs, 1 tbsp low fat sour cream, 125g chopped button or shiitake mushrooms, 1 tsp oil, low fat spray. Spray the bottom of a non stick pan with a coating of low fat spray, add the chopped mushrooms and fry for about 4 minutes until tender. Remove from pan and set aside. Whisk the eggs and sour cream together in a bowl. Add the oil to the pan and pour the egg mixture and cook stirring with a fork and bringing the set eggs in from the sides, about 1 minute for soft eggs. To serve, place the eggs on a plate, top with the cooked mushrooms and a sprinkling of chopped chives. Serve with a slice of rye crispbread on the side.(V)
45g unsweetened muesli, 1 handful of toasted cashew nuts, 1 handful of dried prunes, 125ml skimmed milk. 1 sliced mango (V)
2 small slices of wholegrain toast, topped with 2 tsp raisins, 1 handful toasted pecan nuts, 2 tbsp low fat cream cheese. Half a papaya served with a squeeze of lime juice (V)

Oatmeal and raisin muffins (V)

250g rolled oats, 250ml buttermilk or semi skimmed milk + 1 tbsp low fat yoghurt, 125g wholewheat flour, 125g plain flour, 2 tsp baking power, half tsp ground cinnamon, pinch of salt, 2 large eggs, 125g muscovado sugar, 130ml sunflower oil, 1 tsp vanilla extract, 50g raisins. Preheat oven to Gas 5.

Line a 12 cup muffin tin with paper liners. Set aside a couple of tablespoons of rolled oats. Combine the rolled oats and the buttermilk in a small bowl and set aside. Combine the wholewheat and plain flour, baking powder, cinnamon and salt in a large mixing bowl, add the eggs, sugar, oil and vanilla extract. Mix well before adding the buttermilk and oats mixture and the raisins, stir thoroughly before filling the muffin cups three quarters full. Sprinkle the 2 tbsp oats over the top of the muffin batter and bake in the centre of the oven for 25-30 minutes or until they are cooked. Cool slightly before eating.

Lunch: week 3

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

Bowl spicy bean soup served with a slice of toasted wholegrain bread. Bowl mixed leaf salad, 2 tsp low fat dressing (V)
Fruity tuna salad, (1 small can of tuna, drained, a handful of alfalfa sprouts, 1 small sliced avocado, half a sliced mango, sprinkling of fresh parmesan cheese, handful chopped chives, 2 tsp tarragon vinegar, 1 tsp olive oil) Serve with 1 small toasted wholewheat English muffin
Sandwich made with 2 slices of crusty wholegrain bread, 1 large slice beef tomato, 50g of sliced mozzarella, handful of fresh basil leaves, lots of freshly ground pepper. 1 medium pear. (V)
Chicken and apple crunch salad (reduce oil to 1 tbsp). 1 slice pumpernickel bread, toasted and sprinkled over the top of the salad. 1 orange
Small baked sweet potato, topped with 50g feta cheese, 1 chopped beef tomato, pinch paprika. 1 slice watermelon (V)
Small wholewheat croissant filled with a chopped hard boiled egg, handful blanched asparagus, sprinkling of dill. 1 medium peach (V)
Low fat prawn laksa (replace rice noodles with buckwheat noodles). 1 banana

Dinner: week 3

Cous cous stuffed peppers with feta, olives and pine nuts. Large mixed green salad with 2 tsp low fat dressing (V)
Pork tenderloin with orange sauce, serve with brown rice (40g uncooked weight), large portion stir fry shredded savoy or spring cabbage.
Pan Asian stir fry (use low fat peanut butter), serve with soba noodles (50g uncooked weight). Large portion cooked French beans
Grilled salmon steak (around 100g) serve with green bean and radish salad with dill serve with 2 sliced beef tomatoes. Bowl spicy tomato soup
Chicken with grapes and tarragon sauce, serve with large portion cooked broccoli and baby sweetcorn, 1 medium sized new potato
Broccoli and tofu stir fry (reduce oil from 50ml to 20ml), you can serve with red rice (40g uncooked weight) to make it more substantial (V)
Mexican enchiladas serve with green vegetable medley (V)

Suggested snacks (twice a day, not the same one)

125g pot low fat probiotic yogurt (any flavour)
Vegetable crudites with 30g low fat soft cheese or 30g low fat hummus or 45g salsa
Fruit (any kind)
30g air popped popcorn
2 rye crispbreads topped with canned salmon, mashed with 1 tbsp ricotta cheese, handful of dill)
Handful of nuts
Handful of seeds

Suggested treats (twice a week)

30g pack low fat crisps
30g pack pretzels
25g chocolate (any kind)
Small glass of wine

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

Breakfast: week 4

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

2 pancakes made with wholewheat flour, topped with 2 handfuls of chopped strawberries, 60g low fat greek yogurt. Glass of fruit smoothie (made with 1 small banana, 125g pot low fat yoghurt, handful raspberries, 50ml skimmed milk, blitz and serve with lots of ice) (V)
Scrambled egg tortillas. Mixed fruit salad (handful raspberries, handful strawberries, handful blueberries, juice from half a lime, handful chopped mint)
Bowl of porridge (boil 40g rolled oats, 125mls water, 125mls skimmed milk, large pinch of cinnamon, reduce heat and simmer for 10 minutes, stirring occasionally, top with 1 tbsp toasted sunflower seeds, 1 tbsp dried cherries or raisins before serving) (V)
45g unsweetened muesli, topped with 1 tbsp shredded coconut, 1 tbsp wheatgerm, 1 tbsp pumpkin seeds, 1 tbsp dried cherries topped with 125ml skimmed milk. 1 grapefruit (V)
1 large slice wholegrain toast, topped with 1 heaped tbsp low fat peanut butter, 1 sliced small banana. 2 kiwi fruits (V)
1 bran muffin. 125g pot low fat yoghurt, topped with 1 tbsp toasted walnuts, small can mandarin oranges (V)
2 wheat biscuits, topped with 1 tbsp toasted hazelnuts, 1 sliced mango, 125ml skimmed milk. 1 grapefruit (V)

Lunch: week 4

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

Small wholewheat pitta bread, 1 small shredded carrots, 2 heaped tbsp low fat hummus, 2 tsp toasted sesame seeds, squeeze of lime juice, lots of black pepper. 1 large orange (V)
Kidney bean and carrot soup. 1 slice toasted multigrain bread, 1 tsp wholegrain mustard, sliced ham, 1 sliced beef tomato, 2 Romaine lettuce leaves, 1 tbsp onion relish or pickle (V)
2 slices pumpernickel bread, topped with 60g cooked peeled prawns, 5 sliced radishes, 6 slices of cucumber, 1 tbsp low fat Greek yoghurt, handful of chopped chives. 1 large orange
Melanie Sykes Thai Beef salad, serving of quinoa (50g uncooked weight, cook with vegetable stock). 2 fresh figs
Tuna salad with grapes and eggs (1 small can tuna in water, drained, 1 hard boiled egg, 1 large handful of grapes, half a chopped red onion, half a tsp grated lemon zest (optional), 2 tbsp low fat sour cream, 2 tsp lemon juice), served with a slice of toasted rye bread
Small baked potato topped with coronation chicken (1 chopped cooked chicken breast mixed with 1 tbsp low fat creme fraiche, 1 tsp curry powder, 1 tbsp raisins, 2 tsp toasted almond flakes). 1 slice watermelon
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). Mixed green salad with 2 tsp low fat dressing (V)

Dinner: week 4

Spanish vegetable casserole (V) (reduce oil to 1 tbsp), served with red rice (45g uncooked weight). 1 sliced beef tomato, a quarter of a sliced red onion
Sticky chicken served with small wholewheat pitta bread, large green mixed salad, 2 tsp low fat dressing
Tuna with soy sauce, ginger and chilli, served with buckwheat noodles (60g uncooked weight). Large serving cooked broccoli
Pork chops with sage and apple sauce (choose pork loin),garlicky spiced lentils cooked corn on the cob.
Grilled white fish fillet (125g of haddock or lemon sole or cod or sea bass, sea bream), served with 3 heaped tbsp red bean pesto (see recipe below), large serving stir fried pak choi
Quick tofu stir-fry with noodles (V), (replace egg with buckwheat or soba noodles), large serving French beans
Beef steak with summer salsa rocket salad with grilled vegetables and puy lentil dressing (reduce oil to 1 tbsp), large serving of cooked peas

Red bean pesto (V),

250g canned red kidney beans, 2 cloves garlic, crushed, 1 red chilli pepper, chopped and deseeded, 1 tbsp extra virgin olive oil, 50ml vegetable stock 1? tsp red wine vinegar, half tsp paprika, half tsp chilli powder, pinch of salt, grind of black pepper. Blitz all the ingredients together until smooth.

Suggested snacks (twice a day, not the same one)

125g pot low fat probiotic yogurt (any flavour)
Vegetable crudites with 30g low fat soft cheese or 30g low fat hummus or 45g salsa
Fruit (any kind)
30g air popped popcorn
2 rye crispbreads topped with canned salmon, mashed with 1 tbsp ricotta cheese, handful of dill)
Handful of nuts
Handful of seeds

Suggested treats (twice a week)

30g pack low fat crisps
30g pack pretzels
25g chocolate (any kind)
Small glass of wine

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

If you've been following the workouts and the healthy eating plan you should now be looking more lean and toned, have bags more energy and your skin should be positively glowing.

Get more great recipes and healthy eating tips to help you keep up the good work!