Dr. Michael Mosley & 5: 2 recipes for one: lose two stones in just three months with these meals

Seven years ago, almost to the day, I was diagnosed with type 2 diabetes. Instead of taking medication, I chose to tackle the problem myself by experimenting with my diet, says Dr. Michael Mosley

Seven years ago, almost to the day, I was diagnosed with type 2 diabetes. Instead of taking medication, I chose to tackle the problem myself by experimenting with my diet, says Dr. Michael Mosley

Seven years ago, almost to the day, I was diagnosed with type 2 diabetes. Instead of taking medication, I chose to tackle the problem myself by experimenting with my diet. Extensive research told me that cutting my calories only two days a week can have a profound effect on my health.

Within a few months I had lost nearly one and a half pounds and my blood sugar levels were no longer considered diabetic. I came up with my diet & # 39; The 5: 2 diet & # 39; and shared the details of the discovery into what would become an internationally best-selling book.

In the five years that followed, I witnessed a revolution in weight loss research that transformed the lives of millions. Type 2 diabetes is no longer a life sentence in which patients depend on endless pills to keep them alive.

But the benefits of eating in this way – the so-called intermittent fasting – go far beyond these two (very important) things.

Some scientists now think that this type of eating plan can play a role in reducing the risk of cancer, heart disease, depression and even dementia.

Although research is still in its infancy, I think it's potentially exciting, not least because of the thousands of positive stories I've heard from followers of my 5: 2 diet, some of which are diabetes-free for a few years now.

However, amid the overwhelming positive feedback was a common complaint. & # 39; But I only cook for one! & # 39; Many protested.

So, coinciding with the release of my latest book – the Fast 800, an updated, supercharged version of the original 5: 2 – I have put together a collection of delicious, calorie-controlled recipes that are specially designed to be eaten solo.

After all, just because you want to diet does not mean that your other half does that too. In the meantime, the number of people living alone has doubled in the last two decades and more than four million elderly people eat the majority of their meals alone.

Studies have shown that you can throw two stones in just three months. And the meals in this special stretch will not only make that process easy, but also a pleasure

Studies have shown that you can throw two stones in just three months. And the meals in this special stretch will not only make that process easy, but also a pleasure

Studies have shown that you can throw two stones in just three months. And the meals in this special stretch will not only make that process easy, but also a pleasure

The plan is simple: stay at 800 calories on two Fast Days while eating a normal, balanced Mediterranean-style diet the rest of the time. For those who want to lose weight fast, try to hold 800 calories every day for six weeks.

As I explain in the book, studies have shown that you can throw two stones in just three months. And the meals in this special stretch will not only make that process easy, but also a pleasure.

As I said, every recipe is designed to make a single portion – with the exception of a few, such as muesli, that you can keep and enjoy for a few days. The number of calories given in all cases is per individual serving.

If you want a dish for more than one to work, multiply the number of ingredients by the number of eaters. But before we start, here's a quick update on why this diet really works.

THE WEIGHT COMES OUT … AND DOES NOT TAKE OUT

Most people who go into regular diets do not manage to keep the weight. But studies have shown that people at 5: 2 are able to lose weight in the long run.

A recent Australian study showed that those who ate the 5: 2 road lost on average more than one stone and had turned it off again a year later.

Even the NHS website acknowledges its lasting benefits by stating that two days of dietary restrictions can be more sustainable than traditional diets, leading to a reduction in & # 39; body fat, insulin resistance and other chronic diseases & # 39 ;.

SLIMMING CAN REVERSE TYPE 2 DIABETES

As we all know, Britain is facing a type 2 diabetes crisis, where one patient is diagnosed every three minutes. But a groundbreaking 2018 study of 298 diabetics showed that eating an 800-calorie diet every day for up to five months can, in fact, reverse many cases of diabetes.

Scientists from the University of Glasgow and the University of Newcastle saw that the participants lost on average one and a half stones and in many cases their blood sugar returned to normal.

Almost half were able to get rid of their medication and became & # 39; in remission & # 39; explained.

Last month, a follow-up study revealed the most remarkable finding to date: two years later, most of those patients' diabetes still had remission. Compared to a control group that followed conventional NHS advice, they were much slimmer, had lower cholesterol levels, had lower blood pressure and reported a much better quality of life.

As one of the study's authors, Professor Mike Lean, told me: & # 39; For years we have been telling patients with type 2 diabetes to take the pills. This is a serious illness with annoying complications, especially if you develop it in your forties or fifties. The good news is that with the right help, many people can now be shot from this terrible disease. & # 39;

QUICKLY YOU CAN INCREASE BRAIN FOOD

Another series of promising results shows that intermittent fasting could protect brain health.

Mark Mattson, professor of neuroscience at the Johns Hopkins School of Medicine in the US, has spent decades researching the impact of periodic fasting on the brain. He has demonstrated in animals that intermittent fasting stimulates the release of a protein called BDNF, or neurotrophic factor derived from the brain. BDNF stimulates the creation of new brain cells and their connections, thereby improving cognitive function and memory. The results of his latest study on the 5: 2 impact on people at risk for dementia are expected soon.

MEDITERRANEAN FOOD GIVES A MOOD BOOST

The recipes on the following pages and in my books are based on the principles of the Mediterranean diet with lots of nuts, fish, olive oil and vegetables. This way of eating is good for the heart and waist. It is also an effective way to reduce depression and anxiety. Some studies have even shown that those closest to a traditional Mediterranean diet are a third who are less often depressed than those who don't.

Conversely, eating a diet with many takeaways and highly processed foods has been associated with a greater number of cases of depression. These studies do not prove that food or mental illness prevents or causes – there may be other factors at stake – but the association is there.

Eating a diet with many takeaways and highly processed foods has been associated with a greater number of cases of depression

Eating a diet with many takeaways and highly processed foods has been associated with a greater number of cases of depression

Eating a diet with many takeaways and highly processed foods has been associated with a greater number of cases of depression

THE DIET ALSO REDUCES YOUR CANCER RISK

We know that being overweight or obese increases the risk of breast and colon cancer. Excess fat, especially around the intestines, sends hormonal signals to the rest of your body and tells your cells to share more often and accelerate the growth of tumors, it is believed.

Studies on middle-aged women with an increased risk of breast cancer have not only shown that 5: 2 is a more effective way to lose this type of belly fat than a conventional diet, but it also leads to a reduced hormonal level, such as insulin, that stimulate cancer growth.

We also know that people who eat large amounts of processed red meat, such as bacon, ham and sausage, and small amounts of whole-grain carbohydrates, fruits and vegetables, have high numbers of colon and colon cancers.

But a Mediterranean-style diet with little meat, but rich in fiber-rich vegetables and whole-grain – like the one I champion – is known to reduce the risk of these cancers. It is thought that nitrates added to meat interact with the enzymes in the gut during the production process, thereby increasing the risk of cancer.

Visit thefast800.com for more information and support on how to follow this diet safely and effectively.

Best ever breakfast

Roasted apple and oat granola with yogurt

305 calories per serving

Makes 8 portions

Roasted pomegranate and oat cereal with yogurt: 305 calories per serving

Roasted pomegranate and oat cereal with yogurt: 305 calories per serving

Roasted pomegranate and oat cereal with yogurt: 305 calories per serving

● 2 apples, drilled and cut into 1 cm pieces

● 2 tbsp vegetable oil

● 2 tablespoons maple syrup

● 2 tablespoons of supple peanut butter

● 200 g of oats

● 50g seeds (pumpkin, sunflower or a mixture)

● 50 g mixed nuts, roughly chopped

● 25 g of dried coconut

● 1 teaspoon of ground cinnamon

● 1 protein

● 1 tablespoon of full-fledged natural yoghurt per serving

Preheat the oven to 180C / 160C fan / gas mark 4. Spread the apple on a large, lined baking sheet and cook in the oven for 15 minutes until caramelized. In the meantime heat the oil, maple syrup and peanut butter in a small pan.

Put the roasted apple in a bowl with the oats, seeds, nuts, coconut, cinnamon and a pinch of salt, then pour over the oil mixture and mix well with a spoon.

Beat the egg whites in a separate bowl until it is frothy and then stir it into the mixture.

Spread it on the lined baking sheet and cook in the oven for 35-40 minutes, stirring two or three times, until golden brown.

Serve with a spoon of yogurt. (A serving without yogurt is 272 calories.)

Blueberry oven-baked pancake

329 calories per serving

Blueberry oven-baked pancake: 329 calories per serving

Blueberry oven-baked pancake: 329 calories per serving

Blueberry oven-baked pancake: 329 calories per serving

● 1 average egg

● 80 ml of whole milk

● 35g wholegrain flour

● ½ teaspoon of baking powder

● 30 g of frozen blueberries

● ¼ tsp ground cinnamon

● 1 teaspoon of butter

● 1 tablespoon full-fat natural yogurt

● ½ lemon, zested

Preheat the oven to 200C / 180C fan / gas mark 6.

Beat the egg in a jug, then add the milk, flour, baking powder and cinnamon.

Beat everything well together. Carefully fold in the blueberries. Melt the butter in a small ovenproof frying pan (approximately 16 cm in diameter), pour the batter into the oven and let it cook for 15-17 minutes.

To serve, top with the yogurt and lemon zest.

Spicy beans and spinach on toast

386 calories per serving

Spicy beans and spinach on toast: 386 calories per serving

Spicy beans and spinach on toast: 386 calories per serving

Spicy beans and spinach on toast: 386 calories per serving

● 1 tablespoon of olive oil

● 1 clove of garlic, sliced

● 2 tablespoons tomato puree

● ½ teaspoon of bell pepper

● 1 teaspoon of red wine vinegar

● ½ can of 400 gram cannellini beans, drained and rinsed

● 50 g fresh spinach, or 50 g frozen spinach, thawed

● 10 g of feta cheese

● 1 slice of whole grain bread with seeds, toasted

Heat the olive oil in a small pan and cook the garlic for 1 minute.

Add the tomato puree and bell pepper and cook for 2 minutes. Then add the vinegar, cannellini beans and 100 ml of water and cook for 15 minutes until the sauce has thickened and reduced.

Add the spinach, fry for a few minutes, season to taste and serve on the toast with the feta oversbread.

Mexican fried egg

156 calories per serving

Mexican fried egg: 156 calories per serving

Mexican fried egg: 156 calories per serving

Mexican fried egg: 156 calories per serving

● 1 small whole-grain tortilla wrap

● 1 large egg

● 2 cherry tomatoes, finely chopped

● 1 spring onion, finely chopped

● pinch of bell pepper

● A few coriander leaves

● A dash of hot sauce

Preheat the oven to a 200C / 180C fan / gas display 6. Trim the tortilla to a diameter of approximately 15 cm using a plate. Heat the tortilla for 10 seconds in the microwave or in a frying pan so that it is soft and then push it into a muffin pan to make a cup.

Bake in the oven for 5-6 minutes until crispy and golden brown.

Remove the dish from the oven and crack the egg in the pan with a paprika powder and a pinch of salt and pepper. Place the dish back in the oven and let it boil for 8-10 minutes until the egg white has hardened. Garnish with the chopped tomato, spring onion, coriander and hot sauce to serve.

Parsnip rosti with a poached egg and mustard sauce

302 calories per serving

Parsnip rosti with a poached egg and mustard sauce: 302 calories per serving

Parsnip rosti with a poached egg and mustard sauce: 302 calories per serving

Parsnip rosti with a poached egg and mustard sauce: 302 calories per serving

● 1 large parsnip, approx. 20 g, coarsely grated

● 1 small onion, about 60 g, finely chopped

● 1 tablespoon whole-grain mustard

● 1 teaspoon of olive oil

● 1 tablespoon full-fat natural yogurt

● ¼ lemon, squeezed

● 1 egg

● Small handful of lettuce leaves

Mix the parsnip, onion and ¾ of the mustard in a bowl and season with salt and pepper. Heat the oil in a non-stick frying pan, and shape the mixture into 3 patties and fry for 5 to 6 minutes on each side in the pan until golden brown and cooked and turning gently.

Meanwhile, mix ½ tablespoon mustard with yogurt, lemon juice and some black pepper to make the sauce. Poach the egg in boiling water for 3 minutes or as desired. Serve the rosti topped with the egg, the rocket and a drizzle of sauce.

Delicious lunches

Shrimp, fennel, beans and orange salad

385 calories per serving

Shrimp, fennel, beans and orange salad: 385 calories per serving

Shrimp, fennel, beans and orange salad: 385 calories per serving

Shrimp, fennel, beans and orange salad: 385 calories per serving

● 10 g almonds

● 1 orange

● 1 tablespoon extra virgin olive oil

● 1 small clove of garlic, finely grated

● 1 small ball of fennel, finely cut

● 100 g canned cannellini beans

● 50 g of cooked shrimp

● Large handful of mixed salad leaves

Roast the almonds for 3-4 minutes in a non-stick frying pan and then coarse.

Cut the zest of the orange, cut off the top and bottom and use a sharp knife to cut the segments over a large bowl, and save the juice.

Put the segments aside and add the olive oil, garlic and some herbs to the bowl and mix well to make the dressing. Drain and rinse the cannellini beans under a cold tap.

Add the orange segments together with the fennel, beans, shrimps and lettuce leaves to the bowl and mix everything together. Sprinkle over the roasted almonds to serve.

Chicken and zucchini salad with avocado dressing

360 calories per serving

Chicken and zucchini salad with avocado dressing: 360 calories per serving

Chicken and zucchini salad with avocado dressing: 360 calories per serving

Chicken and zucchini salad with avocado dressing: 360 calories per serving

● ¼ avocado

● 2 teaspoons. Extra virgin olive oil

● ½ lemon, squeezed

● ½ clove of garlic, coarsely chopped

● 1 cooked skinless chicken, shredded into bits of bites

● ½ zucchini, halved lengthwise and then cut into thin slices

● 50g lettuce leaves

● 1 teaspoon of seeds (pumpkin, sunflower or mixed – your choice)

Roast the seeds in a non-stick frying pan for 3-4 minutes over medium heat. Put avocado, olive oil, lemon juice, garlic, salt and pepper and a dash of water in a food processor and blitz until smooth. Pour the dressing into a bowl, then add the chicken, zucchini and salad and knock over the fur. Garnish with seeds.

Chorizo ​​flatbread pizza

280 calories per serving

Chorizo ​​flatbread pizza: 280 calories per serving

Chorizo ​​flatbread pizza: 280 calories per serving

Chorizo ​​flatbread pizza: 280 calories per serving

● 1 tbsp tomato puree

● 1 small whole-grain tortilla wrap

● 15 g sliced ​​chorizo

● 30g cherry tomatoes, halved

● 50 g of fine asparagus or broccoli

● 1 teaspoon of extra virgin olive oil

● A few basil leaves

Preheat the oven to a 200C / 180C fan / gas display. 6. Spread the tomato puree over the flat bread, leave a 2 cm edge around the edge. Finish with chorizo, tomatoes and asparagus and sprinkle the oil and some herbs, and then bake in the oven for 6-8 minutes until the asparagus is tender. Garnish with the basil leaves and cut into slices. If you use broccoli, the pizza comes in with 287 calories.

Egg and spinach omelette wrap

325 calories per serving

Egg and spinach omelette wrap: 325 calories per serving

Egg and spinach omelette wrap: 325 calories per serving

Egg and spinach omelette wrap: 325 calories per serving

● 2 medium eggs

● 25-30 g frozen chopped spinach, thawed (1 cube)

● 20 ml of milk

● Small pinch of chili flakes (optional)

● 2 teaspoons. Whole grain flour

● 1 teaspoon of olive oil

● 2 tbsp cream cheese

● Small handful of lettuce leaves

Beat the eggs in a jug and then add the finely chopped spinach, milk, chili flakes, flour and some herbs and beat together.

Heat the oil in a non-stick frying pan and pour in the batter. Cook for 2-3 minutes, then turn and cook for another minute.

Remove from the pan and let cool, then spread over the cream cheese, dot on the caramelized onion and cover with the lettuce leaves. Roll up and cut into pieces to serve.

Cajun bean patties with avocado and tomato

388 calories per serving

Cajun bean patties with avocado and tomato: 388 calories per serving

Cajun bean patties with avocado and tomato: 388 calories per serving

Cajun bean patties with avocado and tomato: 388 calories per serving

● ½ 400 g can of black beans or kidney beans, well rinsed and drained

● ½ small red onion, finely chopped

● ¼ teaspoon of garlic powder

● ¼ teaspoon of bell pepper

● 2 teaspoons. Olive oil

● ½ tsp red wine vinegar

● ½ avocado, peeled, stoned and cut into slices

● 100g cherry tomatoes, divided into quarters

● Small bunch of coriander, coarsely chopped

Mix the beans, red onion, garlic powder, bell pepper and some spices and then use your hands to scoop the mixture well until it has formed a paste and make 3 small patties.

Heat 1 teaspoon of olive oil in a non-stick frying pan and fry the pasties for 3-4 minutes on each side.

In the meantime, mix the remaining oil with the vinegar and a small pinch of salt and pepper in a bowl and then stir in the avocado, tomatoes and coriander.

Serve with the bean patties.

Mackerel and pickled beet pate on toast

388 calories per serving

Mackerel and pickled beet pate on toast: 388 calories per serving

Mackerel and pickled beet pate on toast: 388 calories per serving

Mackerel and pickled beet pate on toast: 388 calories per serving

● 1 smoked mackerel fillet, skin removed

● 1 small pickled beetroot, or about 4 slices

● 1 tbsp full-fat Greek or natural yoghurt

● ½ lemon, zest and juice

● 1 slice of brown bread, toasted

● A few sprigs of dill, leaves picked

Place the mackerel, beetroot, yogurt, lemon zest and juice and some black pepper in a food processor and pulse until combined, but still firm.

Spread on the toast and garnish with the dill to serve.

Tomato, olive and basil bruschetta

285 calories per serving

Mackerel and pickled beet pate on toast: 388 calories per serving

Mackerel and pickled beet pate on toast: 388 calories per serving

Mackerel and pickled beet pate on toast: 388 calories per serving

● 1 large slice of wholemeal bread with seeds

● 1 clove of garlic

● 1 tablespoon extra virgin olive oil

● ½ lemon, zest and juice

● 25 g green olives, roughly chopped

● 50 g cherry tomatoes, cut into quarters

● Small bunch of basil leaves, roughly torn ● A few leaves for garnishing

Preheat grill to medium.

Cut the clove of garlic in half and rub it on both sides of the bread, and then sprinkle with a little oil.

Grill for 1 minute on each side until nicely roasted.

Finely chop the garlic and mix with the olive oil, lemon zest and juice and some herbs in a bowl, then add the olives, tomatoes and basil leaves and mix well.

Spoon the tomato mixture onto the toast and serve drizzled with leftover dressing from the bowl and a few basil leaves.

Divine dinners

Seasoned salmon with pea sauce and herb dip sauce

500 calories per serving

Seasoned salmon with pea and herb rice sauce: 500 calories per serving

Seasoned salmon with pea and herb rice sauce: 500 calories per serving

Seasoned salmon with pea and herb rice sauce: 500 calories per serving

● ½ teaspoon of curry powder

● 2 teaspoons. Olive oil

● 1 small (100 g) salmon fillet

● 50 g (uncooked weight) of brown or whole grain rice – when using precooked rice it is 100 g

● 50 g frozen peas, thawed

● Small bunch of green herbs – parsley, coriander or mint

● ½ lime, squeezed

● 1 tablespoon of full-function Greek yogurt

● 2 cm chunk of cucumber, finely chopped

Heat the grill to high. Mix the cumin, coriander, chilli powder, 1 teaspoon of olive oil and some spices together and spread the salmon on. Cook under the grill for 2-3 minutes on each side.

Heat the remaining olive oil in a pan and fry the onion for 5-8 minutes until soft, then add the rice, peas, herbs and some herbs.

Stir for 1 minute, and then squeeze half of the lime juice.

Mix the yogurt, cucumber, remaining lime juice and some herbs together and serve with the salmon and rice.

If you can find it, the use of wild salmon will reduce calories by around 40 because wild salmon is less fat than the farmed version.

Pepper shrimp with kidney beans and charred corn

318 calories per serving

Pepper shrimp with kidney beans and charred corn: 318 calories per serving

Pepper shrimp with kidney beans and charred corn: 318 calories per serving

Pepper shrimp with kidney beans and charred corn: 318 calories per serving

● 1 half corn cob, or a small (150 g) can of sweet corn

● ½ lemon, zest and juice

● 1 tablespoon extra virgin olive oil

● ½ teaspoon of bell pepper

● 75g of cooked shrimp

● 50 g kidney beans

● 1 cup small avg. Lettuce, finely shredded (a comparable amount of any kind)

● Small bunch of coriander

Bring a pan of water to the boil, then add the corn cob, cover, turn off the heat and let it stand for 10 minutes.

In the meantime, mix the lemon zest, juice, olive oil, bell pepper and some spices in a bowl. Stir in the shrimps and let them marinate.

Heat a baking tray or frying pan until smoking, and cook the corn on all sides until they are nicely carbonized.

If you have used corn on the cob, allow to cool slightly and cut the grains with a sharp knife.

Add the corn, kidney beans and lettuce to the shrimp and mix well.

Serve with the coriander to garnish.

A pan of Greek lamb with tomatoes, olives and broccoli

389 calories per serving

One pan of Greek lamb with tomatoes, olives and broccoli: 389 calories per serving

One pan of Greek lamb with tomatoes, olives and broccoli: 389 calories per serving

One pan of Greek lamb with tomatoes, olives and broccoli: 389 calories per serving

● ½ teaspoon of dried oregano

● 1 clove of garlic, chopped

● 2 teaspoons. Olive oil

● 120 g of lamb steak

● 50g cherry tomatoes

● 25 g black olives

● 75 gr of broccoli

Preheat the oven to 200C / 180C fan / gas mark 6.

Mix the oregano, garlic, olive oil and some herbs together and then rub the steak all over.

Heat a small ovenproof frying pan and then fry the lamb for 1 minute on each side.

Cut the broccoli into small florets and add it to the pan (we have put tender broccoli in the photo, but each type is sufficient).

Halve the cherry tomatoes and roughly cut the olives into pieces and add them, stir well.

Pour more than 100 ml of water, then put the pan in the oven and bake for 6-8 minutes, until the lamb is light pink and the vegetables are tender.

Pot roasted chicken fillet with carrot veg

380 calories per serving

Pot roasted chicken fillet with carrot vegetarian: 380 calories per serving

Pot roasted chicken fillet with carrot vegetarian: 380 calories per serving

Pot roasted chicken fillet with carrot vegetarian: 380 calories per serving

● 1 small sweet potato, about 75 g, very thinly sliced

● 1 small parsnip, approx. 75 g, very thinly sliced

● 1 small carrot, about 75 g, cut very thin

● ½ small onion, cut into thin slices

● 1 clove of garlic, finely chopped

● 150 ml chicken broth, made with ¼ low-salt broth cube

● 1 teaspoon of olive oil

● A few sprigs of thyme, or ½ teaspoon of dried thyme

● 1 small raw chicken breast, approximately 150 g

Preheat the oven to 200C / 180C fan / gas mark 6.

Mix the sweet potato, parsnip, carrot, onion, garlic and some herbs in a bowl and put everything in a small baking dish.

Pour over the chicken stock, cover with foil and bake for 20 minutes. Remove the foil and bake for 20 minutes. In the meantime, mix the olive oil, the leaves of the thyme sprigs and some herbs in a small bowl, then add the chicken fillet and cover well.

Put the chicken fillet on top and put the dish back in the oven for 20-25 minutes until the chicken is cooked and the vegetables have golden edges.

Steak and sweet potato chips with mustard sauce

384 calories per serving

Steak and sweet potato chips with mustard sauce: 384 calories per serving

Steak and sweet potato chips with mustard sauce: 384 calories per serving

Steak and sweet potato chips with mustard sauce: 384 calories per serving

● 1 small sweet potato of approximately 100 g, cut into thin slices

● 2 teaspoons. Olive oil

● pinch of bell pepper

● ½ tsp Dijon mustard

● 1 tablespoon full-fat natural yogurt

● ½ lemon, squeezed

● 1 tbsp tarragon leaves, finely chopped or ½ teaspoon dried tarragon

● 120 g lean steak

● 75 g asparagus or broccoli

Preheat the oven to a 200C / 180C fan / gas display. 6. Pour the sweet potato into 1 teaspoon of oil, the pepper and some spices and then spread it on a lined baking sheet and cook in the oven for 25-30 minutes until golden brown.

Mix the mustard, yogurt, lemon juice, tarragon and herbs in a bowl to make the sauce.

Heat a baking tray until it is smoking. Rub the steak with another teaspoon of oil and some spices, and then cook for 1-2 minutes on each side on the grill plate. Place the steak on a plate and cover with foil. Cook the asparagus for 2-3 minutes on the grill plate, turn them regularly until they are cooked and nicely charred.

Serve the steak with the chips, asparagus or broccoli, sauce and any soothing juices drizzled on top. If you use broccoli, add 10 calories to the meal.

Beetroot, lentil and feta salad with mint dressing

384 calories per serving

Beetroot, lentil and feta cheese with mint dressing: 384 calories per serving

Beetroot, lentil and feta cheese with mint dressing: 384 calories per serving

Beetroot, lentil and feta cheese with mint dressing: 384 calories per serving

● 10g seeds (pumpkin, sunflower – your choice)

● 2 teaspoons. Extra virgin olive oil

● ½ lemon, squeezed

● Small forest mint, large leaves finely chopped, small leaves for garnishing

● 2 boiled beets, sliced

● 100 g cooked lentils

● 50g lettuce leaves

● 15 g of feta

Roast the seeds in medium heat for 3-4 minutes in a non-stick frying pan, save them so that they do not burn.

Mix the olive oil, lemon juice, chopped mint and some herbs in a large bowl to make a dressing. Add the beetroot, lentils and rocket and mix well.

Serve with the feta crumbled on top and garnish with the seeds and the small mint leaves.

Butternut squash curry with roasted eggplant, greens and cashews

376 calories per serving

Butternut squash curry with roasted eggplant, greens and cashews: 376 calories per serving

Butternut squash curry with roasted eggplant, greens and cashews: 376 calories per serving

Butternut squash curry with roasted eggplant, greens and cashews: 376 calories per serving

● 1 teaspoon of olive oil

● ½ eggplant, cut into bite-size pieces

● 10 g cashew nuts

● ½ tablespoon of Thai red curry paste

● ¼ small butternut squash, approximately 175 g of meat, seeds removed and coarsely grated

● 100 ml canned light coconut milk

● 15 g of fine noodles – eggs or rice noodles

● 100 g green cabbage, finely chopped

● ½ lime, zest and juice

Preheat the oven to 200 C / 180 C fan / gas mark 6. Spread the eggplant chunks in the olive oil, spread them on a lined baking sheet and bake in the oven for 30-35 minutes until they are soft and golden brown.

Heat a large pan and let the cashew nuts roast for 1-2 minutes, keep until golden brown, then remove them from the pan and set aside.

Add the curry paste to the pan and cook for 2 minutes, stirring well.

Voeg de pompoen toe, roer gedurende 1 minuut en voeg dan de kokosmelk en ¾ van een blikje water toe.

Dek af en breng aan de kook en kook gedurende 10 minuten, voeg dan de noedels en de kool toe en kook nog eens 2 minuten.

Breng goed op smaak, voeg dan het limoensap toe en voeg de schil toe. Serveer overgoten met de geroosterde aubergine en grof gehakte cashewnoten.

Peachy puds (voor niet-snelle dagen)

Yoghurt cheesecake pot

114 calorieën per portie

Yoghurt-cheesecake-pot: 114 calorieën per portie

Yoghurt-cheesecake-pot: 114 calorieën per portie

Yoghurt-cheesecake-pot: 114 calorieën per portie

● 50g grofkorrelige Griekse yoghurt

● 1 theelepel roomkaas met vol vet

● ½ theelepel honing

● 5 g amandelen, geroosterd en fijngesneden

Meng de yoghurt en roomkaas samen en roer dan de honing erdoor. Schep in een schaal of een schaal en strooi de amandelen erover.

Gemengde bessen schoenmaker

276 calorieën per portie

Gemengde bessenschoenmaker: 276 calorieën per portie

Gemengde bessenschoenmaker: 276 calorieën per portie

Gemengde bessenschoenmaker: 276 calorieën per portie

● 1 theelepel boter

● 1 theelepel pindakaas

● ½ theelepel ahornsiroop

● 25g haver

● 10 g cashewnoten, in stukjes gesneden

● 100 g bevroren gemengde bessen

Verwarm de oven voor op 180C / 160C ventilator / gas mark 4. Smelt de kokosolie, pindakaas en ahornsiroop samen en roer de haver en de cashewnoten erdoor. Doe de bessen in een individuele taartvorm of ovenschaal, leg het havermengsel erover in een gelijkmatige laag en bak het in de oven gedurende 25-30 minuten tot het fruit borrelt en de topping goudbruin en knapperig is.

Gepocheerde rabarber en yoghurt

60 calorieën per portie

Gepocheerde rabarber en yoghurt: 60 calorieën per portie

Gepocheerde rabarber en yoghurt: 60 calorieën per portie

Gepocheerde rabarber en yoghurt: 60 calorieën per portie

● 1 stick van rabarber, ongeveer 50 g gesneden in 1 in chunks

● ¼ sinaasappel, schil en sap

● 1 eetlepel volvette natuurlijke yoghurt

Doe de rabarber, de sinaasappelschil en het sap en 50 ml water in een kleine steelpan en laat sudderen, kook dan 6 tot 8 minuten tot het zacht is.

Serveer met de yoghurt en een deel van de kookvloeistof motregende over de top.

Bananen en walnootmuffins

175 calorieën per muffin (maakt negen)

Bananen en walnoten muffins: 175 calorieën per muffin (maakt er negen)

Bananen en walnoten muffins: 175 calorieën per muffin (maakt er negen)

Bananen en walnoten muffins: 175 calorieën per muffin (maakt er negen)

● 2 zeer rijpe bananen, geschild

● 2 eieren

● 1 eetlepel ahornsiroop

● 2 eetlepels olijfolie

● 50 ml volle melk

● 50g oats, plus 1 tbsp for sprinkling

● 100g wholemeal flour

● 1 tsp baking powder

● 50g walnuts, roughly chopped

Preheat the oven to 180C/160C fan/ gas mark 4.

Line a 12-hole muffin tray with paper cases. Mash the bananas well in a large bowl, then beat in the eggs followed by the maple syrup, olive oil and milk.

Add the oats, flour, baking powder, walnuts and a pinch of salt and mix everything together until fully combined. Spoon the mixture into the muffin cases, then sprinkle with the extra oats and bake in the oven for 15-20 minutes or until a skewer inserted into the centre comes out clean.

The Fast 800, by Dr Michael Mosley, is published by Short Books, priced £8.99. Offer price £7.19 (20 per cent discount) until April 14.

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