Learn how to eat to BURN FAT – on our Fast 800 Keto plan: DR MICHAEL MOSLEY and his wife Clare reveal high-protein recipes to help you shed the pounds fast...and keep them off for good

Finding better ways to lose weight and keep it off, while improving mood, sleep and metabolic health, is, for me, a hugely personal quest.

Some people find it easy to maintain a healthy weight when surrounded by endless temptation. But not me.

My wife Clare seems to manage it without thought. She is now 60 years old, but is the same size and shape as when we first met at medical school 41 years ago and could probably still fit into the clothes she wore then.

Dr Michael Mosley and his wife Dr Clare Bailey who is a GP.  Dr Moseley said of his wife: 'She is now 60 years old, but is the same size and shape as when we first met at medical school 41 years ago'

Dr Michael Mosley and his wife Dr Clare Bailey who is a GP.  Dr Moseley said of his wife: 'She is now 60 years old, but is the same size and shape as when we first met at medical school 41 years ago'

Despite having had four children, she has never put on weight and has never dieted.

I am completely different, and probably more typical of most people. I steadily gained weight through my 20s, 30s, and 40s through eating lots of calorie-laden snacks and sleeping badly.

By my mid-50s I was 13½ st, 2 st (13kg) heavier than when I first met Clare. It was only when I was told that I had type 2 diabetes that we realised I had to act.

You will probably know I have made a TV career out of using myself as a guinea pig for scientific experiments, so rather than start on medication I made a documentary called Eat, Fast, Live Longer, during the course of which I discovered the benefits of intermittent fasting, developed my now famous 5:2 diet plan, lost 1 st 6 lb (9 kg) and turned my life around.

Since then, I have kept the weight off, and my blood sugar levels are in the healthy range (without medication), but it hasn't been effortless.

My weight goes up and down and I am well aware of the need to keep an eye on my waist.

More than 40,000 people have completed the online programme with an average weight loss — among those who started off significantly overweight — of 1 st 5 lb (8.7 kg) after one year (file photo used)

More than 40,000 people have completed the online programme with an average weight loss — among those who started off significantly overweight — of 1 st 5 lb (8.7 kg) after one year (file photo used) 

As a writer and broadcaster, I have also maintained an obsessive interest in following the latest weight-loss research, the reasons that so many of us are gaining weight, and the most effective and effortless ways to lose those excess pounds and keep them off.

Since writing The Fast Diet in 2012, I have adapted and tweaked my advice in response to new research in multiple different ways — starting with a rapid weight-loss phase, adding in an element of 'time-restricted eating', known as TRE, which means extending your night-time fast and eating within a shortened window, to glean the health benefits of fasting and incorporating foods to feed the beneficial gut bacteria.

The Fast 800 plan has been phenomenally successful.

More than 40,000 people have completed the online programme with an average weight loss — among those who started off significantly overweight — of 1 st 5 lb (8.7 kg) after one year.

It is now seen by many, particularly among the medical profession, as an excellent way to lose weight and improve your health, including helping those at risk of type 2 diabetes improve their blood sugar levels.

 

Say goodbye to belly fat like I did 

There is always room for improvement, though, and over the past few years there has been fascinating research about the power of protein and the brilliant impact on hunger of cutting back on carbohydrates, so your body goes into a fat-burning state called 'ketosis'.

I used this research to modify my approach, making my Fast 800 plan even easier to stick to and more effective.

3 STAGES TO A LIGHTER YOU 

STAGE ONE: RAPID WEIGHT LOSS

  • Enjoy two or three meals totalling 800-900 calories per day for two to 12 weeks (depending on how much weight you want to lose).
  • Aim to eat at least 50 g of protein per day and less than 50 g carbohydrates per day on the diet.
  • The easiest way to do the diet is to use our recipes, which are designed to put you into ketosis — fast. They are also high in protein and low in carbs, as well as low in calories, and are packed with fibre and nutrients, so you won’t go hungry. They are also extremely tasty and easy to prepare.
  • If you’re hungry, add extra protein to take you to 1,000 calories.
  • You should flip the switch into fat-burning mode after a few days and you should start to lose about 4 ½lb (2 kg) per week.

STAGE TWO: INTERMITTENT FASTING

  • Enjoy two or three meals totalling 800-900 calories on four or five consecutive days per week.
  • On ‘non-fasting’ days, enjoy a more relaxed but portion-controlled approach (increasing protein to 60-80 g per day).
  • Incorporate an element of ‘time-restricted eating’ (TRE), which expands your overnight fasting window to 12 or 14 hours.
  • You should continue burning fat during your fasting days, losing weight more slowly.

STAGE THREE: MAINTENANCE

  • No need for calorie counting, but keep an eye on your weight and waistline.
  • Enjoy a healthy Med-style diet with 1 g of protein per kg of body weight per day.
  • Stick to TRE to incorporate the health benefits of fasting.
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In 2020, my new Fast 800 Keto programme formed the basis of a Channel 4 series called Lose A Stone In 21 Days, which was filmed during lockdown.

My five volunteers, ranging in age from 30 to 50, not only lost impressive amounts of weight, but saw big improvements in blood pressure, blood sugars and blood fats.

More recently, I decided to give it a go myself and just before Christmas I went on my new programme — eating just over 800 calories a day of Clare's protein-rich, low-carbohydrate, Mediterranean-inspired meals.

In just 12 days, I dropped 9 lb (4 kg) and lost 4 cm of belly fat — my belt went in a notch but, more importantly, my blood pressure and blood sugars dropped, too.

Happily, now at 64, I'm back at my healthiest fighting weight and feeling great. And I am convinced my new Fast 800 Keto plan is even easier to stick to, more effective, and perfectly suited for long-term weight maintenance.

My new book is packed with advice and delicious recipes devised by Clare and food writer Kathryn Bruton.

You can start today with the six days of carefully calibrated meal plans featured here, and look out for more delicious recipes tomorrow in The Mail on Sunday and next week in the Daily Mail.

One of the most exciting new features of the Fast 800 Keto is the way it helps you to start burning stubborn body fat rapidly through instigating a process called 'ketosis'.

Most of the time, your body is fuelled by a combination of fat and sugar, but it is only when your glucose stores start to run down (because you are fasting, exercising heavily, or haven't eaten any carbs for a while) that it switches over to burning fat in a major way.

Your body does this by releasing fatty acids from your fat stores and converting them into chemicals called ketone bodies. These can be used by most cells in your body as fuel.

The process is known as 'flipping the metabolic switch'. Because so many of us top up our sugar stores by nibbling and snacking from first thing in the morning till last thing at night, we rarely get to flip the switch, so we seldom do a serious dive into our fat stores.

The idea behind any keto diet is that you cut your consumption of carbs down enough to drain your glycogen stores and force your body to go into ketone-producing, fat-burning mode.

I will be honest, when I first heard about 'ketogenic diets' the idea struck me as a nutritionist's nightmare.

On many plans, you are encouraged to eat lots of fat and very few carbs — it sounded the opposite of what most people regard as healthy or sustainable.

Yet variations of keto diets have been used for more than 100 years to treat epilepsy, and studies show that in the short-term, a keto diet can work well at suppressing appetite and helping people lose weight.

There is also evidence it can help people with type 2 diabetes return their blood sugars to normal, without medication.

 

A Mediterranean-style keto diet 

I discovered it is possible, on a keto diet, to opt for healthy sources of fat, carbohydrates and protein (what I call a Med-style keto diet), which ensures you get plenty of the right nutrients as you burn body fat rapidly — and as a huge bonus, going keto should stop you feeling hungry all the time.

This may be because of an effect of ketones on your appetite hormones, your brain or perhaps on your gut microbiota. Most likely, it is a combination of all three.

For all these reasons and more, I am a convert to the keto approach, which is why it forms the starting point of my new programme.

A file photo of protein-rich foods. A key factor to the new Fast 800 Keto plan is the need to keep eating plenty of protein

A file photo of protein-rich foods. A key factor to the new Fast 800 Keto plan is the need to keep eating plenty of protein

Although fat is an important part of the diet plan, we recommend eating healthy fats (olive oil, oily fish, nuts and avocados), and only in calorie-counted moderation.

So, on this plan you do restrict calories, but not as much as on the old Fast800 (indeed, on days when you feel hungry, you can choose from a range of keto-friendly 'add-ons' to take your daily quota up to 1,000 calories). You do have to restrict your carbohydrates, but not for long.

By Stage 2 of the diet, you can start eating more complex carbs, such as lentils or beans, with your fish or omelette (and obviously always lots of greens) without any risk of regaining all your diligently lost weight.

Another key factor to my new Fast 800 Keto plan is the need to keep eating plenty of protein.

This helps reduce your appetite and cravings, but also ensures you preserve muscle mass. (I'll explain more about the power of protein in tomorrow's Mail on Sunday). 

The great thing about this new combined programme is that it not only puts you into ketosis faster than a normal keto diet but is also, I believe, healthier and more sustainable.

For this reason, I'm convinced that if you want to improve your health and shift a substantial amount of weight fast — and keep that weight off long-term — this is my most effective programme yet.

Although fat is an important part of the diet plan, eating healthy fats (olive oil, oily fish, nuts and avocados) is recommended, and only in calorie-counted moderation (file photo used)

Although fat is an important part of the diet plan, eating healthy fats (olive oil, oily fish, nuts and avocados) is recommended, and only in calorie-counted moderation (file photo used)

Medical note: rapid weight loss does not suit everyone. If you have a medical condition, are on insulin, have type 2 diabetes and are on medication, have retinopathy, epilepsy, gallstones, are pregnant or breastfeeding, please talk to your doctor before going on this diet.

It is not suitable for teenagers, people with a history of an eating disorder, or those who have a psychiatric illness, are unwell, underweight or doing endurance exercise.

Extracted by LOUISE ATKINSON from The Fast 800 Keto by Dr Michael Mosley, Short Books, £9.99. © 2022 Dr Michael Mosley. To order a copy for £8.99 go to www.mailshop.co.uk/books or call 020 3176 2937. Free UK delivery on orders over £20. Promotional price valid until 09/02/22.

What 800 calories a day looks like

Total for the day: 844 kcals/ 49g protein. Cheesy Asparagus Prosciutto Bites; Keto Pancakes with Yoghurt and Berries; Steamed Fish with Tomato and Pepper Sauce and a Raspberry Fool

Total for the day: 844 kcals/ 49g protein. Cheesy Asparagus Prosciutto Bites; Keto Pancakes with Yoghurt and Berries; Steamed Fish with Tomato and Pepper Sauce and a Raspberry Fool

Cheesy Asparagus Prosciutto Bites

Per serving: 116 kcals, 9 g protein, 0.8 g carbs

Serves 2

  • 4 slices prosciutto
  • 4 asparagus spears, woody ends broken off
  • 20 g Gruyere (or Jarlsberg), sliced into 4 equal lengths
  • ½ tbsp olive oil

Lay the slices of prosciutto on a clean, flat surface. Chop each piece of asparagus in half and put two pieces in the middle of each slice of ham. Place a piece of cheese on top of the asparagus and roll the ham up tightly and securely.

Place a frying pan over a medium heat, add the oil and fry the rolls for 2-3 minutes, turning them to make sure each side is nice and crispy. Remove from the pan and place on a piece of kitchen roll to absorb any excess oil. Leave to cool or serve warm.

 

Keto Pancakes with Yoghurt and Berries

Per serving: 187 kcals, 8 g protein, 4.5 g carbs

Serves 4 (makes 12 small pancakes)

  • 30 g ground almonds
  • 60 g cream cheese
  • 2 medium eggs
  • ½ tsp vanilla extract (or lemon zest)
  • 15g butter
  • 200 g fresh berries, such as strawberries, raspberries or blueberries
  • 4 tbsp full-fat Greek yoghurt

Whisk together the ground almonds, cream cheese, eggs and vanilla extract in a medium bowl until smooth.

Melt half the butter in a large non-stick frying pan over a medium heat. Drop in 4 tablespoons of batter to make 4 small pancakes. Cook for about 2 minutes, or until golden, then flip and cook on the other side for the same amount of time. Transfer to a plate and continue with the rest of the butter and batter.

Serve the pancakes topped with fruit and yoghurt.

TIP: Any leftover pancakes can be frozen for another day.

NON-FAST DAY: Top the pancakes with a handful of flaked almonds or pecans, or an extra handful of berries.

 

Steamed Fish with Tomato and Pepper Sauce

Per serving: 434 kcals, 28 g protein, 29.5 g carbs

Serves 2

  • 1 batch tomato and pepper sauce (see below)
  • 1 tbsp green or black olives
  • 70g green beans, trimmed
  • 2 x 120g thick, skinless white fish fillets (such as cod or haddock)
  • 1 tbsp olive oil
  • 2 lemon wedges, to serve (optional)

Preheat the oven to 200c/ fan 180c/gas 6.

Cut out two large rectangles of non-stick baking paper and place half the tomato and pepper sauce in the centre of each. Top with the olives, green beans and fish, then drizzle over the olive oil. Season with salt and freshly ground black pepper.

Fold the baking paper over and carefully seal all the edges to make parcels. Place on a baking sheet and bake in the oven for 25 minutes.

Serve with a wedge of lemon, if using.

NON-FAST DAY: Increase or double the portion size and/or roast small cubes of butternut squash alongside the fish and serve with 2-3 tablespoons of cooked green lentils.

for the Tomato and Pepper Sauce

  • 2 medium, red onions, peeled and finely chopped
  • 2 garlic cloves, peeled and finely chopped
  • 2 tbsp olive oil
  • 3 peppers, any colour, deseeded and cut into 2cm pieces
  • 1 x 400 g can chopped tomatoes
  • 2 tsp paprika
  • ½ tsp dried chilli flakes (optional)

Place a frying pan over a medium heat and saute the onions and garlic in the oil for 3-4 minutes, or until softened.

Add the peppers, tomatoes, paprika, chilli flakes, if using, and 10 ml water and stir to combine. Cover with a lid and simmer for 15 minutes, stirring half-way through. Season with salt and freshly ground black pepper.

 

Raspberry Fool

Per serving: 107 kcals, 4 g protein, 6 g carbs

Serves 2

  • 140g full-fat Greek yoghurt
  • ½ tsp vanilla extract
  • ½ tsp honey
  • 50g frozen raspberries, defrosted

Mix the yoghurt, vanilla and honey together in a bowl.

Divide the yoghurt mixture and raspberries between two small bowls. Gently stir the raspberries through the yoghurt, creating a marbled effect, to serve.

TIPS: Add 10 g grated chocolate (70% cocoa solids) for added decadence. Frozen raspberries are slightly better than fresh for this purpose as they release juice when they defrost. 

 

Five days of scrummy recipes 

MONDAY: Daily total 793 kcals/48g protein

Daily total: 793 kcals/48g protein. Scrambled Eggs with Smoked Salmon, Feta and Avocado; a Goat’s Cheese Frittata with Greens and Diced Figs and a Black Bean Chilli

Daily total: 793 kcals/48g protein. Scrambled Eggs with Smoked Salmon, Feta and Avocado; a Goat’s Cheese Frittata with Greens and Diced Figs and a Black Bean Chilli

Scrambled Eggs with Smoked Salmon, Feta and Avocado

Per serving: 320 kcals, 19 g protein, 2 g carbs

Serves 2

  • 4 medium eggs
  • 10g butter or 1 tsp olive oil
  • 60g smoked salmon, diced
  • 40g feta, crumbled 
  • ½ large avocado, peeled, destoned, sliced and dressed with a little fresh lemon juice
  • 2 tsp mixed seeds (about 10g)

Whisk the eggs in a bowl and season with salt and freshly ground black pepper.

Melt the butter or oil in a non-stick saucepan over a low heat. Pour in the eggs and stir continually for 3-4 minutes, or until creamy and just starting to set.

Immediately remove from the heat and stir in the salmon and feta. Season with a generous grind of black pepper.

Serve with the sliced avocado alongside and the mixed seeds scattered all over.

Goat’s Cheese Frittata with Greens and Diced Figs

Per serving: 301 kcals, 21 g protein, 10 g carbs

Serves 4

  • 1 tbsp olive oil or small knob of butter
  • 1 medium onion, peeled and diced
  • 60 g leftover leafy green veg (cooked weight)
  • 8 medium eggs, lightly whisked
  • 80g goat’s cheese, sliced
  • 3 dried figs, diced

Place the oil or butter in a large non-stick frying pan over a medium heat and sauté the onion for 4-5 minutes, or until soft and translucent. Preheat the grill to high. Add the greens to the frying pan and heat through.

Stir in the eggs, half of the goat’s cheese and all the figs. Season generously with salt and freshly ground black pepper. Cook over a medium heat for 2 minutes, using a wooden spoon to draw the egg towards the middle of the pan and allowing it to run back towards the side of the pan as it cooks.

While the egg is still slightly runny, top with the remaining slices of cheese and place the pan under the grill with the handle away from the heat. Cook for about 4 minutes, or until the top is set and slightly browned.

Black Bean Chilli

Per serving: 172kcals, 8g protein, 16g carbs

Serves 4

  • 2 tbsp olive oil
  • 1 medium onion, peeled and finely chopped
  • 1 red pepper, deseeded and finely chopped
  • 150g mushrooms, finely chopped
  • 1 tsp ground cumin
  • 2 garlic cloves, peeled and finely chopped
  • 1 tsp chilli flakes
  • 1 x 400 g can black beans, drained
  • 1 x 400 g can chopped tomatoes
  • 1 vegetable or chicken stock cube
  • 4 tbsp full-fat yoghurt
  • 1 tbsp chopped fresh coriander or parsley to serve (optional)

Steamed greens, to serve

Place the olive oil in a saucepan over a medium heat. Add the onion, pepper and mushrooms. Sauté for 3-4 minutes, or until softened.

Add the cumin, garlic and chilli flakes. Cook for 30 seconds more. Mash half the beans roughly, then add to pan with the whole beans. Stir in the tomatoes, crumble in the stock cube then simmer for 15 minutes. Season with salt and freshly ground black pepper and serve, with the greens, topped with a spoonful of yoghurt and the herbs scattered over (if using).

 

TUESDAY: Daily total 830 kcals/73.5g protein

Daily total: 830 kcals/73.5g protein. A Spinach and Ham Omelette, Curried Smoked Haddock Chowder and a Speedy One-Pan Thai Red Curry with Salmon

Daily total: 830 kcals/73.5g protein. A Spinach and Ham Omelette, Curried Smoked Haddock Chowder and a Speedy One-Pan Thai Red Curry with Salmon

Spinach and Ham Omelette

Per serving: 148kcals, 13g protein, 0g carbs

Serves 2

  • ½ tbsp olive oil
  • 30g baby spinach, roughly chopped
  • 2 slices smoked ham, diced
  • 4 medium eggs
  • 10g Parmesan, grated

Heat the oil into a non-stick frying pan set over a medium heat. Add the spinach and ham. Fry for about 2 minutes.

Meanwhile, crack the eggs into a small bowl, season with a little salt and freshly ground black pepper, and whisk lightly.

Pour the eggs into the pan and, using a wooden spoon or spatula, draw in the egg from the edge of the pan to allow it to run back towards the side of the pan as it cooks.

When the eggs are almost set, scatter the cheese on top, then fold the omelette in half and remove it from the pan to serve.

Curried Smoked Haddock Chowder

Per serving: 281 kcals, 34.5 g protein, 10 g carbs

Serves 2

  • 2 smoked haddock fillets (about 300 g total weight)
  • 200ml full-fat milk
  • 1 tbsp olive oil
  • 1 medium leek, halved and sliced
  • 1 medium carrot, diced
  • ½ tbsp mild curry powder
  • 1 tsp ground turmeric (optional)
  • 1 tbsp chopped fresh parsley

Place the fish in a small saucepan, cover with the milk and gently heat. Set aside once the milk starts to bubble and cover with a lid.

Place the olive oil in another pan, sauté the leek and carrot over a medium heat for about 5 minutes, or until softened. Add a splash of water if they begin to stick.

Add the curry powder, turmeric (if using) and 350ml water.

Bring to the boil, simmer for 10 minutes, then remove from the heat.

Remove the skin from the fish and flake the flesh into the vegetable mixture. Stir the poaching milk into the pan and season with salt and ground black pepper. Scatter over the chopped parsley to serve.

Speedy One-Pan Thai Red Curry with Salmon

Per serving: 401kcals, 26g protein, 7g carbs

Serves 4

  • 1 tbsp olive oil
  • 1 red (or white) onion, peeled and roughly chopped
  • 5cm fresh root ginger, peeled and chopped
  • 2 tbsp Thai red curry paste
  • 200ml full-fat coconut milk
  • 200g Tenderstem broccoli
  • 4 salmon fillets (about 450 g total weight)

Heat the oil in a deep frying pan over a medium heat and sauté the onion and ginger for about 3 minutes, stirring often, until softened.

Add the curry paste and coconut milk. Bring to the boil and season with salt and black pepper. Place the broccoli on top of the sauce, followed by the fish. Cover with a lid or a piece of foil and simmer over a medium heat for 8 minutes.

Serve with cauli rice.

TIP: Cauli rice is a great swap for high-carb rice. To serve 2 people, you will need 200g cauliflower, leaves removed. To prepare, hold the cauli at the stalk end and coarsely grate to create tiny shavings. Steam or saute these for 3-4 minutes before serving.

 

WEDNESDAY: Daily total 895 kcals/53g protein

Daily total: 895 kcals/53g protein. Cheese and Chive Muffins, a Protein Wrap with Protein Wrap with Smoked Salmon and Cream Cheese and an Aubergine Parmigiana with Lentils

Daily total: 895 kcals/53g protein. Cheese and Chive Muffins, a Protein Wrap with Protein Wrap with Smoked Salmon and Cream Cheese and an Aubergine Parmigiana with Lentils

Cheese and Chive Muffins

Per serving: 194 kcals, 10 g protein, 1.5 g carbs

Makes 6

  • 115g ground almonds
  • ½ tsp bicarbonate of soda
  • 2 medium eggs
  • 50ml milk
  • 1 tsp fresh lemon juice
  • 50g Cheddar, grated
  • 5-10g fresh chives or parsley, finely chopped
  • 25g pine nuts

Preheat the oven to 200c/fan 180c/gas 6 and line a muffin tray with 6 muffin cases.

Mix the ground almonds and bicarbonate of soda in a large bowl with a generous pinch of salt and plenty of ground black pepper.

Add the remaining ingredients and mix well. Spoon the muffin mixture into cases and bake for 15 minutes or until golden.

Protein Wrap with Smoked Salmon and Cream Cheese

Per serving: 379 kcals, 29 g protein, 8 g carbs

Serves 1

  • 2 medium eggs
  • 1 tsp wholemeal flour
  • ½ tsp olive oil or butter
  • 2 tbsp cream cheese
  • 50g smoked salmon
  • 1 tsp capers
  • Little Gem or Romaine lettuce leaves

Crack the eggs into a cup or small bowl and whisk lightly.

Add the flour, a pinch of salt and freshly ground pepper. Whisk again until smooth.

Use a piece of kitchen roll to spread the olive oil or butter evenly over the base of a medium non-stick frying pan. Pour in the egg mixture and cook gently over a medium heat for 2 minutes. Flip the wrap over and cook for 1 minute more. Remove from the pan. Leave to cool. Spread the cream cheese over the wrap. Top with the salmon, capers and lettuce. Season, roll up and serve.

Aubergine Parmigiana with Lentils

Per serving: 322kcals, 14g protein, 10g carbs

Serves 4

5 tbsp olive oil

  • 3 garlic cloves, peeled and roughly chopped
  • 1 x 400 g can chopped tomatoes
  • 1 beef or vegetable stock cube
  • 2 small aubergines, trimmed and sliced lengthwise into 0.5cm strips
  • 125g tinned green lentils
  • ½ tsp dried oregano
  • 1 x 125g ball of mozzarella, thinly sliced
  • 40-50g Parmesan, grated

Preheat the oven to 200c/fan 180c/gas 6. To make sauce, place 1 tablespoon of olive oil in a saucepan over a medium heat. Fry the garlic for 1 minute. Stir in the tomatoes and crumble in the stock cube. Simmer for 3-4 minutes. Remove from the heat and blitz with a stick blender.

Season with black pepper. In a large frying pan over a high heat add 1 tablespoon of olive oil. Put half the aubergine strips in the pan. Fry for 3-4 minutes. Flip over, add another tablespoon of olive oil and cook on the other side. Repeat with the remaining aubergine and oil . To assemble the Parmigiana, pour the lentils into a medium baking dish. Layer half the aubergines on top and season.

Top with half the tomato sauce, oregano and half the mozzarella. Repeat, seasoning the second layer, roast for 30 minutes. Just before it is ready, sprinkle over the Parmesan and return to the oven to finish cooking.

 

THURSDAY: Daily total 759 kcals/ 70g protein

Daily total: 759 kcals/ 70g protein. Tandoori Chicken Kebabs, a Tuscan Lamb Stew with White Beans and Dark Choc Bites

Daily total: 759 kcals/ 70g protein. Tandoori Chicken Kebabs, a Tuscan Lamb Stew with White Beans and Dark Choc Bites

Tandoori Chicken Kebabs

Per serving: 322kcals, 41g protein, 16g carbs

Serves 2 / makes 4 kebabs

  • 2 chicken breasts, in 2cm cubes
  • 2 tbsp full-fat Greek yoghurt
  • 1 tbsp tandoori curry powder
  • 4 wooden skewers
  • 2 small red onions, peeled and cut into quarters
  • 1 medium courgette, trimmed and sliced into 1cm rounds
  • 1 yellow or red pepper, deseeded, cut into 16 chunks
  • 1 tbsp olive oil, to drizzle

Preheat the oven to 200c/fan 180c/gas 6. Line a baking sheet with non-stick baking paper.

Place the chicken, yoghurt and tandoori powder in a bowl, season and mix well. If time permits, marinate for 30 minutes.

Thread a piece of chicken on to a skewer, followed by onion, courgette and pepper, and repeat until you have four tightly packed skewers. Place on the prepared baking sheet, drizzle with oil and roast for 25 minutes.

Serve with raita (4 tablespoons full-fat Greek yoghurt, ¼ cucumber grated, pinch of cumin seeds, salt and pepper).

Tuscan Lamb Stew with White Beans

Per serving: 355kcals, 26g protein, 17g carbs

Serves 4

  • 1½ tbsp olive oil
  • 400g lamb neck fillet, cut into 3cm cubes
  • 1 medium onion, peeled, diced
  • 3 garlic cloves, peeled and roughly chopped
  • 2 celery sticks, diced
  • 1 x 400 g can chopped tomatoes
  • 1 chicken stock cube
  • 3 sprigs of rosemary, leaves picked
  • 1 x 400g can cannellini beans, drained

Place a medium casserole dish over a high heat, add 1 tablespoon of the olive oil. Fry the meat for 5 minutes, or until nicely browned. Remove from pan and set aside.

Add the onion, garlic, celery and remaining oil and fry over a medium heat for 3-4 minutes, stirring often, until softened. Return the meat to the pan, along with tomatoes, crumbled stock cube, rosemary and 250 ml water. Bring to the boil, cover with a lid, reduce the heat and simmer for 1½ hours, adding extra water if needed. Tip in the beans and cook for a final 5 minutes to heat through. Season and serve.

Dark Choc Bites

Per serving: 82 kcals, 1.5 g protein, 4.5 g carbs

Makes 12

  • 1 ripe banana, mashed
  • 6 tbsp ground almonds
  • 4-6 dried pitted dates, diced
  • 2 tbsp unsweetened cocoa powder
  • 1 tsp vanilla extract
  • ½ tbsp coconut oil

Preheat the oven to 200c/ fan 180c/gas 6. Line a baking sheet with non-stick baking paper.

Place all the ingredients in a small bowl and combine with a fork.

Use a teaspoon to spoon 12 small balls of the mixture on to a baking sheet. Flatten each with a fork and bake for about 15 minutes.

 

FRIDAY: Daily total 797 kcals/52g protein

Daily total: 797 kcals/52g protein. A Breakfast Traybake and a Protein Salad with Tuna

Daily total: 797 kcals/52g protein. A Breakfast Traybake and a Protein Salad with Tuna

Breakfast Traybake

Per serving: 361 kcals, 25 g protein, 4.5 g carbs

Serves 2

  • 1 large tomato, quartered
  • 2 Portobello mushrooms
  • 2 Cumberland or vegetarian sausages, halved lengthwise
  • 2 rashers back bacon (or 100g block halloumi, sliced in 2)
  • 1 tbsp olive oil
  • 2 medium eggs

Preheat the oven to 200c/ fan 180 c/gas 6 and line a baking sheet with non-stick baking paper.

Place the tomato, mushrooms, sausages and bacon (or halloumi) on the prepared tray. Drizzle the olive oil over the tomato and mushrooms and season them with salt and freshly ground black pepper. Place in the oven and bake for 20 minutes. Remove from the oven, break the eggs on to the tray and bake for another 5 minutes, or until the yolks are just set.

Protein Salad with Tuna

Per serving: 436 kcals, 27 g protein, 11.5 g carbs

Serves 2

  • 1 x 145g can tuna in oil, drained
  • 60g pitted Kalamata olives, halved
  • 100g roasted red peppers, sliced
  • 100g frozen edamame beans, defrosted
  • 2 Little Gem lettuces, torn into leaves
  • 20g mixed seeds

for the Dressing

  • 2 tbsp harissa
  • 2 tbsp olive oil
  • 80g silken tofu
  • 2 tbsp cider vinegar

To make the dressing, place all of the ingredients in a blender and blitz until completely smooth. Season with salt and freshly ground black pepper.

In a separate bowl, mix together the tuna, olives, roasted peppers and edamame beans. Add the dressing and toss to coat.

Arrange the leaves on two plates and spoon some mixture into each one. Top with the seeds and serve.

TIP: To prevent any tofu going to waste, simply make a larger quantity of the dressing and keep in the fridge for another time.

The dressing will keep for up to 5 days, if kept chilled. It can also be served as a dip with crudites, and would make a quick and healthy snack.

 

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