In Flight
9pm, Channel 4
Katherine Kelly is a dodgy flight attendant in this crime thriller by Mike Walden (Marcella) and Adam Randall (Slow Horses). She plays Jo, a single mum, who is well respected by her colleagues. But things take a dark turn when her teenage son, Sonny (Harry Cadby), is arrested for murder in Sofia. As well as trying to raise cash for lawyers to prove his innocence, she needs to deal with a threat to his life in prison – and that involves smuggling drugs for the criminal underworld. Hollie Richardson
The Big Pound Shop Swap
8pm, Channel 4
This frothy new series sees Denise van Outen challenge a family to survive for a week using only bargain-store products, from food to toiletries. First up are the Phillips clan from Kent, who usually rely on Sainsbury’s and Ocado for their groceries. Can they put together a decent meal plan when fresh veg is in such short supply? Graeme Virtue
The Great British Sewing Bee
9pm, BBC One
Things get personal in reduce, reuse and recycle week, as the sewers use garments worn by family members and friends to create something new. One family’s collection of Christmas pyjamas is reworked as a party dress, and another clan’s collections of jeans are turned into a jumpsuit. HR
Pompeii: Life in the City With Dan Snow
9pm, Channel 5
Et tu, Gluteus? The ever-enthusiastic Snow does an ancient Roman workout this week, before bigging up Pompeii’s party credentials of yore (“the French Riviera, Ibiza, Blackpool, Brighton, Vegas – all rolled into one!”) Meanwhile, fellow historian Kate Lister gets the short straw, as she samples a yeasty wine cake. Hannah J Davies
Confessions of a Steroid Gang
9pm, BBC Three
In the spotlight … Confessions of A Steroid Gang. Photograph: BBC/Double Act Productions LTD/Rory Jackson
“It’s like Breaking Bad … only in north Wales.” This three-part documentary tells the story of a father and son who started an illegal steroid empire (the biggest in the UK) and earned millions – until they were busted and convicted. They are undeniably great storytellers and their testimonies are convincingly told through actors. HR
Resident Alien
10pm, Sky Max
Harry busts out of the Greys’ moonbase as season four opens – but his troubles are just beginning. A shape-shifting Mantid has been impersonating him back on Earth, and on his return he finds he is stuck in human form. There’s also an abducted baby alien to hide, while the Mantid gets inappropriate with Asta. Ali Catterall
Live sport
The Hundred Cricket: Birmingham Phoenix Women v Oval Invincibles Women, 2.45pm, BBC Two The men’s game follows at 6pm.