Protect yourself from serious illnesses by losing weight with the new Fast 800 Easy Diet

The quickest and easiest way to a healthy 2021: Dr. Michael Mosley’s Fast 800 Diet became popular thanks to his wife, Dr. Clare Bailey, whose new book is full of delicious, nutritious meals based on the essentials we all have in our closets, even faster.

Given the long lines at our local supermarket, the lack of fresh ingredients, and my husband Michael and three of our 20 children to be fed, I found it as difficult as many others to prepare healthy meals at home in the first few months of the initial lockdown last spring.

Once again we are faced with the challenge of bringing a healthy meal to the table amid increasingly stringent Covid restrictions, but the good news is that it is possible to find many delicious ways to eat nutritiously and lose weight by You use the contents of your contents to store your cupboard and freezer – as we discovered in the Mosley household.

As early as March, I began experimenting with ways to make quick, nutritious meals using ingredients like a can of chickpeas, some canned tomatoes, or frozen spinach. This quickly became a challenge for the Mosley family, with everyone taking turns preparing a healthy lunch based on foods we already had at home. The children also helped with the cooking and with honest feedback!

It was a busy time for everyone, but it was gratifying to discover that when a trip to the shops was out of the question, we could still whip up simple versions of the Fast 800 low-carb Mediterranean-style Mediterranean-style dishes that usually the Basis for How We Eat At Home.

The Fast 800 diet that I helped my husband develop includes a low-calorie, low-carbohydrate diet to induce rapid weight loss before switching to intermittent fasting and a sustainable Mediterranean way of eating.

I started posting our family dinners on Instagram (@drclarebailey) and sharing recipes with ingredients that were likely to be found in the back of all cupboards.

I was amazed at the positive response. News came from busy working mothers like me, from people living alone, and also from younger people seeking inspiration for easy, affordable ways to lose weight on the Fast 800 Method. And a healthy diet has never been more important than it is now – as Covid-19 has shown so dramatically.

If you’re overweight – like two-thirds of UK adults – research shows that if you contract coronavirus, you are more prone to developing serious illnesses. You’re also at increased risk of heart disease, stroke, cancer, type 2 diabetes, and dementia – something that, sadly, I have seen too regularly as a general practitioner.

However, losing a lot of weight quickly on a diet like the Fast 800 can result in significant health improvements. For example, it can dramatically improve blood sugar levels and even make some patients reverse their type 2 diabetes, as we recently demonstrated with the exciting results of the ‘Diamond’ study I worked on with Professor Susan Jebb, a world authority on Weight loss, worked at Oxford University.

Our study, published last April, found that patients who followed a low-carbohydrate diet of 800 to 1000 calories a day lost an average of 9.5 kg in two months.

They lost almost five times more weight than those who followed standard low-fat diet recommendations. And unlike the standard group, they could also see improvements in their blood sugar and blood pressure.

And what we eat is also of paramount importance in maintaining an effective immune system to fight off infection – which is especially important during the pandemic. To boost our immunity, we need to support our gut microbiome – those trillions of insects that live in our large intestines.

When you have a high-sugar diet, you encourage the growth of pro-inflammatory “bad” insects in your microbiome. But if you have a varied diet high in protein, vegetables, and fiber, you will send reinforcements to strengthen the good ones in your gut.

When I found our lockdown home cooking sessions were very popular with many others, I went to work with renowned food writer Justine Pattison to test and refine the recipes – and the result is my new book, Fast 800 Easy, the latest in a line based on the Fast 800 program, full of simple, convenient ways to follow the diet, often using affordable ingredients from the pantry.

Our simple but tempting recipes are also at the heart of a brilliant new Eat To Beat Disease series that Michael and I have created exclusively for Daily Mail readers, starting today with a tempting selection of our favorite dishes here in Weekend Magazine.

In tomorrow’s Sunday mail, and in the next week’s special Daily Mail excerpts, we’ll give you more tips on how the food you eat can help your body fight disease in 2021 – as well as generous extra servings of delicious Fast 800 Easy recipes.

Food can be powerful medicine, as Michael and I learned from personal experience and years researching and writing about the effects of diet on our health. It all started when Michael was diagnosed with type 2 diabetes after a routine blood test in 2012.

Rather than resigning himself to a life on medication, Michael vowed to find a way to improve his condition by changing his lifestyle. He lost 20 pounds in eight weeks and reversed his diabetes by following an intermittent fast.

As his wife, I supported his search, but as a general practitioner at the time, I also accepted the long-standing medical view that diabetes is a lifelong condition – one that drugs can treat but not cure.

I was both excited and amazed at Michael’s success. And it led him to develop the 5: 2 Diet, where he drastically reduced his caloric intake two days a week and ate a normal healthy diet for the remaining five days.

This formed the basis of the Fast 800 program, which advocates an initial intake of 800 calories per day to fuel weight loss, followed by intermittent fasting according to 5: 2 guidelines on a low-carb, Mediterranean diet. Once people reach their weight loss goal, they will stick on a moderately low-carb Med diet – the healthiest way of life and the one we follow as a family at home.

Meanwhile, the effectiveness of an initial rapid weight loss program like the Fast 800 has been repeatedly demonstrated in authoritative recent studies. Research by Professor Roy Taylor at Newcastle University showed that participants who followed an 800 calorie per day diet for eight weeks lost an average of 10 kg (22 lb), causing many to drop out of their diabetes medication.

Since Professor Taylor’s research included volunteer subjects who consumed their calories in the form of meal replacement shakes, I was curious to see if this weight loss could also be reproduced by eating real food based on a low-carb Mediterranean diet (which is high in protein, fiber , good fats and vegetables and rich in nutrients)

That’s why I suggested this approach to some of my overweight patients – and loved how quickly they lost weight and noticed improvements in their blood sugar, blood pressure, and blood cholesterol levels. I was surprised when patients reported after just a week or two that they no longer felt hungry all the time, even though they were only eating about 800 calories a day.

It is so clear to me that the answers to many of the health problems that bother so many of us can be found at home in our own kitchen. As an avid chef, I am always interested in finding enticing new ways to enjoy the ingredients that we discovered that are so good for us.

We had great fun researching and developing the recipes for the Fast 800 Easy as a family – at one point we even had our own version of Ready Steady Cook for families and friends that competed with other households through Zoom to see who did it A can of tomatoes and some sausages, zucchini and spinach from the freezer could make the best dish.

The winning result was a very tasty and filling low-carbohydrate sausage “Lasagne” with a crème fraîche sauce with a little nutmeg and some grated Parmesan, which can be prepared in just 15 minutes and contains less than 400 calories per serving.

And although it is wonderful to cook with seasonal fruit and vegetables, I believe that we can get too involved in the idea of ​​“fresh”.

Canned, bottled, and frozen foods are often not only cheaper, but also just as tasty and highly nutritious, as they are usually packaged immediately after harvest and absorb their nutrients in optimal condition – unlike fresh fruits and vegetables, which can deteriorate has many days if you factor in the transportation time, sitting on a supermarket shelf for several days and then sitting in your refrigerator at home.

Fortunately, many of the main ingredients in the Mediterranean diet – oily fish, nuts, olive oil, beans, lentils, and whole grains – can be freezers or staples for closets. Fish is deliciously fresh, but it can be frozen or canned for a lot cheaper. The same applies to summer berries, peas and other vegetables.

I hope you find plenty of ideas on how to enjoy these wonderful, healthy ingredients on the following pages. Many of them contain ingredients from the cupboard or the freezer.

Our tempting recipes are quick to make today – you can find plenty of no-hassle stews, simplified classics, and tips on adding extra carbohydrates and bigger servings for family members not trying to lose weight.

You can prepare for the day with a one-pan breakfast (right). A delightful low-carb combo of bacon, eggs, mushrooms, tomatoes and spinach that contains less than 300 calories per serving.

If you have a family to support, try the Fastest Spaghetti Bolognese (page 50, which uses spiraled zucchini as well as whole wheat pasta and has less than 500 calories per serving) and just double the servings for those who don’t want to lose weight.

It only takes 15 minutes plus cooking time. And don’t forget delicious sweet treats like a light but luxurious cake with chocolate and black beans (page 52). It’s gluten-free, and you’d never guess it’s made from black beans, which add fiber and protein – it contains less than 200 calories per serving.

And at the end there is another bonus: Our reduced recipes use fewer pots and pans and kitchen utensils – that also means less washing up!

THE FAST 800: BREAKFAST & BRUNCH

BREAKFAST BREAKFAST

The occasional roast is a permissible treat and these ingredients will not expand your waistline. On a not fast day, you can serve this with a thin slice of whole wheat toast.

For 2 liters of preparation boil 10 minutes l 7 minutes

PER PORTION 227cal PROTEIN 15.7 g CARBS 2.1 g FAT 17g FIBER 1.3 g

• 1 tbsp olive or rapeseed oil
• 2 slices of smoked bacon, each slice of bacon cut into 3-4 slices
• 6-8 chestnut mushrooms (approx. 100 g), quartered or halved if they are small
• 10 cherry tomatoes, halved
• 50 g young spinach leaves
• 2 medium-sized eggs
• Freshly ground black pepper

In a large non-stick pan, heat the oil, add the bacon and mushrooms, and sauté over medium heat for 2 minutes or until lightly browned.

Add the tomatoes and sauté for an additional 2 minutes or until the tomatoes are tender.

Fold in the spinach leaves and set the whole mixture to the side of the pan.

Gently crack the eggs in the vacated space, reduce the heat to low and cook for 2-3 minutes or until lightly set.

Place the fried bacon, tomatoes and mushrooms on two warm plates and top with the eggs. Season with some ground black pepper and serve immediately.

FRUIT ‘N’ NUT GRANOLA

This fruity, crunchy granola will keep you going into the day. It goes perfectly with yogurt and berries. Top your 35g serving of muesli with high fat Greek yogurt (75g / 100 cal) and a handful of mixed berries (30 g / 11 cal) for a 287 cal breakfast bowl.

For 8 l of preparation, boil 10 minutes l 35 minutes

PER PORTION 176cal PROTEIN 4.5 g CARBS 18g FAT 9g FIBER 2g

• 30 g coconut oil
• 1 teaspoon ground cinnamon
• 150 g jumbo porridge oats
• 50 g plain mixed nuts, roughly chopped
• 25 g mixed seeds
• 2 dried figs (approx. 35 g), roughly chopped
• 25 g dried cranberries

Preheat the oven to 180 ° C / fan 160 ° C / gas. 4. Melt the coconut oil in a large saucepan over low heat, add the cinnamon and stir. Remove from heat and stir in the jumbo oatmeal until everything is well mixed.

Sprinkle evenly over a large baking sheet and bake for 15 minutes. Take the tray out of the oven and add the nuts and seeds. Return to the oven for 10 minutes or until lightly toasted.

Take out of the oven, let cool and crisp on the tray. Stir in figs and cranberries and store in an airtight container for up to 2 weeks.

FETA, PEA & MINT CRUSTLESS QUICHE

This light and minty, crustless quiche is raised by the salty feta cheese. Perfect for brunch, it can also be kept in the refrigerator for up to two days. Serve warm or cold with a lightly dressed mixed salad.

For 6 l of preparation boil 10 minutes l 40 minutes

PER PORTION 340cal PROTEIN 17g CARBS 5.5 g FAT 27.5 g FIBER 2g

• 1 teaspoon olive or rapeseed oil for greasing
• 200 g feta, cut into 1.5 cm cubes
• 200 g frozen peas, thawed (see tip on the right)
• 4 spring onions, sliced ​​and finely chopped
• 6 large eggs
• 200 g full fat crème fraîche
• 1 heaping tablespoon of finely chopped fresh mint
• Freshly ground black pepper

Preheat the oven to 200 ° C / fan 180 ° C / gas 6 and lightly oil a flat, round 20 cm ceramic pie or quiche pan. It should be about 4 inches deep. Put the feta and peas in the bowl and sprinkle with the spring onions.

Whisk eggs and crème fraîche together in a bowl, stir in mint and season well with ground black pepper. (You probably don’t need salt as the cheese is already salty.)

Pour the egg mixture over the feta and peas and bake for about 35-40 minutes or until firm. (Test by inserting the tip of the knife into the center – there should be no more liquid.)

Let the quiche cool for a few minutes before slicing it into wedges for serving.

Smoked haddock wellpots

These brunch pots make a wonderfully pampering start to the day. Serve them with a thin slice of whole wheat bread on a slow day.

For 2 l preparation boil 10 minutes l 20 minutes

PER PORTION 249cal PROTEIN 22g CARBS 1.5 g FAT 27g FIBER 1g

• ½ teaspoon butter or a little olive oil for greasing
• 100 g young spinach leaves
• 125 g smoked haddock fillet (undyed), peeled and cut into pieces approx. 1.5 cm in size
• 2 spring onions, sliced ​​and finely chopped
• 4 tbsp full-fat crème fraîche (approx. 50 g)
• Freshly ground black pepper
• 2 medium-sized eggs

Preheat the oven to 200 ° C / fan 180 ° C / gas 6 and lightly grease two deep casserole dishes or individual cake tins – large enough to hold 250 ml of water. Place on a baking sheet.

Place the spinach in a colander in the sink and pour freshly boiled water over it until it becomes soft. Otherwise, you can soften it in the microwave. Let it stand until cool enough, then pinch the leaves together to remove as much water as possible.

Put the spinach in a medium-sized mixing bowl. Add haddock, onions and crème fraîche, season with ground black pepper and stir gently. (No salt is needed as the fish is salty enough.)

Divide between the two ramekins and dip the back of a spoon in the center. Crack an egg into each dip, season again with black pepper and cover the dishes tightly with greased foil. Bake for 20 minutes or until the eggs are just set. Let stand a few minutes before serving.

THE FAST 800: LIGHTER LUNCH

FRIED VEG WITH CUMIN AND GOAT CHEESE

On a not fast day, serve this with a couple of tablespoons of lentils, quinoa, or a thin slice of whole wheat bread.

Serves 4 l prep 15 min l Cook for 30 minutes

PER PORTION 340cal PROTEIN 16.5 g CARBS 14.5 g FAT 22.5 g FIBER 6.5 g

• 3 peppers (each color), pitted and cut into 3 cm pieces
• 2 large zucchini, cut, halved lengthways and cut into 2 cm pieces
• 1 red onion, peeled and cut into thin wedges
• 2 tbsp extra virgin olive oil
• 1 teaspoon ground cumin
• Sea salt and freshly ground black pepper
• 20 cherry tomatoes (approx. 200 g)
• 50 g mixed seeds
• 200 g goat soft cheese or soft cheese
• A handful of rocket blades
• Lemon wedges for serving

Preheat the oven to 200 ° C / fan 180 ° C / gas. 6. Put all the vegetables together in a bowl and mix with 1 tablespoon of oil, cumin, a generous pinch of sea salt flakes and plenty of ground black pepper. Sprinkle everything over a large baking sheet and fry for 20 minutes.

Take out of the oven, add the tomatoes and sprinkle with the seeds. Cook for another 10 minutes or until all of the vegetables are tender and lightly browned.

Chop the cheese into large pieces and place on top of the vegetables. Scatter the rocket over the top, drizzle with the remaining oil and add a pinch of lemon before serving.

Tomato and basal salad with whipped goat cheese

The more diverse the tomatoes you use here – in terms of color and size – the better this salad is for you.

Serves 2 l prep 10 min

PER PORTION 442cals PROTEIN 17g CARBS 6g FAT 36 g FIBER 1.5 g

• 200g mixed tomatoes, halved or sliced ​​if large
• A small handful of fresh basil leaves, torn
• Sea salt and freshly ground black pepper
• 125 g soft, rindless goat cheese
• 2 tbsp extra virgin olive oil
• 4 tbsp full-fat live Greek yogurt (approx. 50 g)
• 2 tbsp pine nuts (approx. 18 g) or 20 g pieces of walnut, lightly toasted
• A few drops of balsamic vinegar, ideally the thick variety

Place tomatoes and basil on two plates and season. Put the goat cheese in a bowl with 1 tablespoon of olive oil and yogurt and beat well until it is light and creamy.

Place spoons on the two salads and sprinkle with the roasted pine nuts or walnuts. Just before serving, drizzle with the rest of the olive oil and balsamic vinegar.

SALMON BURGER

A simple fish burger that can be prepared in no time.

Served 2 l Prepare for 15 minutes l Cook for 8 minutes

PER PORTION 304cals PROTEIN 25g CARBS 3g FAT 21g FIBER 1g

• 2 x 120 g skinless salmon fillets, cut into large pieces
• 15 g coriander, chopped leaves
• 1 clove of garlic, peeled and grated
• 15 g fresh ginger, peeled and finely grated
• 2 teaspoons of dark soy sauce or 1 teaspoon of Thai fish sauce
• Freshly ground black pepper
• 2 spring onions, cut and thinly sliced
• 1 medium red chilli, finely chopped or ½-1 teaspoon chilli flakes
• 2 teaspoons of olive, coconut or rapeseed oil
• Lime wedges and salad for serving

Put the salmon with coriander, garlic, ginger and soy or fish sauce in a food processor. Season with pepper and lightning on the pulse until a thick, chunky paste is formed.

Don’t let it get too slick. Remove the blade and stir in the spring onions and chilli. Shape into two balls and flatten into burger shapes.

Heat the oil in a non-stick pan and fry the burgers over a moderate heat for 3-4 minutes per side or until golden brown and cooked through. Serve with lime wedges and a mixed salad.

LEEK AND CELERIAC SOUP

A creamy comfort soup. Root vegetables such as celeriac or turnip keep a long time in the refrigerator. Although root vegetables are starchy, the fiber they contain is extremely beneficial. Enclose your skin whenever you can as it contains the most health-promoting nutrients.

Served 4 l prep 15 min l Cook for 25 minutes

PER PORTION 123cals PROTEIN 2.5 g CARBS 4g FAT 9g FIBER 6.5 g

• 3 tbsp olive oil
• 2 large leeks (approx. 360 g), cut and cut into approx. 2 cm slices
• ½ medium celeriac (approx. 375 g), scrubbed well and cut into approx. 2 cm pieces
• 15 g fresh ginger, peeled and finely chopped
• 1 vegetable or chicken stock cube
• Salt and freshly ground black pepper
• A small handful of chopped fresh parsley for serving (optional)

Geben Sie das Öl in einen großen Topf und braten Sie den Lauch und den Knollensellerie bei mittlerer Hitze 5 Minuten lang oder bis er weich, aber nicht gefärbt ist, unter regelmäßigem Rühren. Fügen Sie den Ingwer hinzu und kochen Sie ihn noch 1 Minute unter Rühren.

Den Brühwürfel darüber streuen und 800 ml Wasser hinzufügen. Zum Kochen bringen, dann die Hitze reduzieren und 15-20 Minuten köcheln lassen oder bis der Knollensellerie sehr weich ist, gelegentlich umrühren.

Vom Herd nehmen und mit einem Stabmixer blitzen oder leicht abkühlen lassen und in einer Küchenmaschine glatt rühren. Würzen und leicht erwärmen, bei Bedarf zusätzliches Wasser hinzufügen. Mit Petersilie bestreuen und mit mehr Pfeffer würzen.

WARMES HÜHNCHEN UND AVOCADOSALAT

Dies ist ein beliebtes Rezept in unserer Familie. Noch besser, unsere Kinder machen es für uns. Es ist eine großartige Mahlzeit, um Ihren Proteinspiegel zu steigern und Sie werden sich auch länger satt fühlen.

Serviert 2 l 15 Minuten vorbereiten l 25 Minuten kochen

PRO PORTION 367cal PROTEIN 43g CARBS 5g FETT 19g BALLASTSTOFF 3g

• 2 hautlose Hähnchenbrustfilets (jeweils ca. 150 g)
• Meersalz und frisch gemahlener schwarzer Pfeffer
• 2 Scheiben Parmaschinken oder Schinken
• 2 kleine Edelsteinsalate, geschnitten und Blätter getrennt
• ½ kleine Avocado, geschält, gesteinigt und in Scheiben geschnitten (ca. 60 g zubereitetes Gewicht)
• 12 Kirschtomaten, halbiert
• 1 gehäufter Esslöffel gemischte Samen (ca. 12 g)
• 5 g (¹ / 8oz) geriebener Parmesan (optional)
• 4 TL natives Olivenöl extra
• 2 TL Balsamico-Essig, idealerweise die dicke Sorte

Den Backofen auf 200 ° C / Lüfter 180 ° C / Gas 6 vorheizen und ein Backblech mit Antihaft-Backpapier oder Folie auslegen. Die Hähnchenbrust auf beiden Seiten mit etwas Salz und gemahlenem schwarzen Pfeffer würzen und jeweils mit einer Scheibe Parmaschinken oder Schinken umwickeln.

Auf das Backblech legen und 20-25 Minuten braten oder bis es gar ist. 5 Minuten ruhen lassen. Zerreißen Sie die Salatblätter, teilen Sie sie auf zwei flache Schalen oder Teller und legen Sie die Avocado und die Tomaten darauf.

Hähnchenbrust in Scheiben schneiden und eine auf jeden Salat legen. Mit den gemischten Samen und Parmesan bestreuen, falls verwendet. Mit Öl und Balsamico-Essig beträufeln, mit mehr gemahlenem schwarzen Pfeffer würzen und servieren.

DAS SCHNELLE 800: KÖSTLICHES ABENDESSEN

SCHNELLSTES SPAGHETTI BOLOGNESE

Ein vielseitiger und schnell zuzubereitender Bolognese aus Putenhackfleisch. Das gefriert auch gut.

Serviert 4 l Prep 15 min l 15 Minuten kochen

PRO PORTION 426cal PROTEIN 57 g CARBS 23g FETT 11g BALLASTSTOFF 5,5 g

• 2 EL Olivenöl
• 1 mittelgroße Zwiebel, geschält und fein gehackt
• 200 g kleine Pilze, geviertelt
• 500 g Putenbrusthackfleisch
• 1 x 400 g Dose gehackte Tomaten
• 2 EL Tomatenpüree
• 1 Hühnerbrühwürfel
• 1 TL getrockneter Oregano
• Meersalz und frisch gemahlener schwarzer Pfeffer
• 20 g Parmesan, fein gerieben
• Grüner Salat zum Servieren

Für die Spaghetti

• 80 g Vollkornspaghetti
• 2 große Zucchini, zugeschnitten und spiralisiert oder zu Bändern geschält, oder eine Packung Zucchini verwenden

Das Öl in einer großen Antihaft-Brat- oder Bratpfanne erhitzen, die Zwiebel und die Pilze hinzufügen und bei mittlerer Hitze 5 Minuten unter regelmäßigem Rühren braten. Fügen Sie den Truthahn hinzu und braten Sie ihn 5-8 Minuten lang oder bis er leicht gebräunt ist.

In der Zwischenzeit die Spaghetti 10-12 Minuten in einer großen Pfanne mit kochendem Wasser gemäß den Anweisungen in der Packung kochen. Die Tomaten mit dem Hackfleisch in die Pfanne geben, 400 ml Wasser, das Tomatenpüree, den zerbröckelten Brühwürfel und den Oregano einrühren.

Zum Kochen bringen und unter regelmäßigem Rühren 5-10 Minuten kochen lassen, bis sie dick sind. Jahreszeit. Die Zucchini in die Nudelpfanne geben und weitere 30 Sekunden kochen lassen.

Abgießen und auf vier Schalen oder tiefe Teller verteilen. Mit dem Bolognese belegen, mit dem Parmesan bestreuen und mit einem grünen Salat dazu servieren.

PESTO HÜHNCHEN TRAYBAKE

Köstlich heiß oder kalt, dies ist ein Favorit bei der Familie meiner Co-Autorin Justine und ein Kinderspiel, wenn Sie mehr füttern. We use sun-dried tomato pesto but you could use basil pesto if you like.

Serves 2 l Prep 15 mins l Cook 40 mins

PER SERVING 333cals PROTEIN 40g CARBS 14g FETT 12g FIBRE 6g

• 1 medium red onion, peeled and cut into 10 wedges
• 2 peppers, any colour, deseeded and cut into roughly 3cm chunks
• 1 medium courgette, trimmed, halved lengthways and cut into roughly 2cm chunks
• 3tsp extra-virgin olive oil
• Sea salt and freshly ground black pepper
• 2 skinless chicken breast fillets (each around 150g/5½oz)
• 2tbsp sun-dried tomato pesto
• ½tsp paprika, any kind (optional)
• Green salad or steamed veg, to serve

Preheat the oven to 200°C/fan 180°C/gas 6. Place the onion, peppers and courgette in a large roasting tin. Drizzle with 2 teaspoons of the oil, season with salt and ground black pepper and toss together lightly. Roast for 15 minutes.

Meanwhile, place the chicken breasts on a board and cut each one horizontally through the middle so they can be opened out like a book. Spread with the pesto and close.

Remove the tray from the oven and turn all the vegetables. Nestle the chicken breasts among the vegetables, drizzle over the remaining oil and season with the paprika, if using, a little salt and lots of ground black pepper. Roast for 20-25 minutes, or until the chicken is cooked through and all the vegetables are tender and lightly browned.

Remove from the oven and serve with a crisp green salad or steamed leafy veg.

STEAK AND CHIPS

Yes, you can have steak and chips on the Fast 800! Only here, the chips are made from celeriac, to keep the starchy carbs low.

Serves 4 l Prep 15 mins l Cook 35 mins

PER SERVING 358cals PROTEIN 47.5g CARBS 5.5g FETT 14.5g FIBRE 8g

• 2 large tomatoes, halved
• 4 x 200g (7oz) beef steaks, such as rump or sirloin
• 2tsp coarsely ground black pepper
• 1tbsp olive or rapeseed oil
• 3 large flat or Portobello mushrooms, sliced
• Green salad or leafy greens, to serve

For the celeriac chips

• 750g (1lb 10oz) celeriac, peeled and cut into 1-1.5cm-thick ‘chips’ (around 575g/1lb 4oz peeled weight)
• 1tbsp olive or rapeseed oil
• Sea salt and freshly ground black pepper

Preheat the oven to 220°C/fan 200°C/gas 7. Place the celeriac chips in a bowl, add the oil, a couple of pinches of sea salt and lots of ground black pepper, and toss them well together. Scatter over a baking tray and bake for 20 minutes.

Remove the chips from the oven and turn them. Place the tomatoes on the same tray, cut side up, season and bake for a further 15 minutes, or until the tomatoes are softened.

Meanwhile, season the steaks on both sides with a little sea salt and the coarsely ground black pepper. Heat the oil in a large frying pan over a medium-high heat, add the steaks and fry for about 3 minutes on each side for medium-rare, depending on thickness. Divide the steaks between four warmed plates and leave to rest for 4-5 minutes.

Return the pan to the heat, add the mushrooms and fry for 2-3 minutes, or until lightly browned, turning regularly.

Serve the rested steak, mushrooms, chips and tomatoes alongside a generous green salad or cooked leafy greens.

CARDAMOM CHICKEN

This is a gorgeous, creamy dish, delicately flavoured with cardamom.

Serves 4 l Prep 15 mins l Cook 30 mins

PER SERVING 305cals PROTEIN 31g CARBS 8g FETT 16g FIBRE 3g

• 2tbsp olive, coconut or rapeseed oil
• 1 large onion, peeled and finely chopped
• 2 large red peppers, deseeded and cut into roughly 2cm chunks
• 8 cardamom pods, lightly crushed
• 5-6 boneless, skinless chicken thighs (around 550g/1lb 4oz total weight), trimmed of fat and quartered
• 20g (¾oz) fresh root ginger, peeled and finely chopped
• 1tsp cumin seeds
• ½tsp crushed dried chilli flakes
• 1tsp garam masala
• 400ml (14fl oz) chicken stock (made with 1 stock cube)
• Sea salt and freshly ground black pepper
• 4tbsp full-fat crème fraîche or double cream (around 50g/1¾oz)
• A handful of fresh coriander leaves, roasted cauliflower and cooked greens, to serve

Heat the oil in a large frying pan, add the onion, peppers and cardamom and fry over a fairly high heat for 5-6 minutes, or until the onion is browning, stirring occasionally.

Add the chicken and ginger and cook for a further 3 minutes, stirring. Sprinkle with the cumin, chilli and garam masala and fry for 30 seconds more, stirring. Pour the stock over, season well and bring to a gentle simmer. Cook for 20 minutes, or until the chicken is tender and the sauce is reduced, stirring occasionally.

Add the crème fraîche and cook for a final 1-2 minutes, stirring. Serve topped with coriander, roasted cauliflower and large portions of cooked green vegetables.

TUNA PROVENÇAL

Fresh tuna steak is filling and packed with protein. Here we serve it with a punchy sauce. Anyone not following the Fast 800 eating plan can add a small portion of new potatoes.

Serves 2 l Prep 5 mins l Cook 5 mins

PER SERVING 279cals PROTEIN 30g CARBS 5.5g FETT 15g FIBRE 1.5g

• 2tsp extra-virgin olive oil, plus 1tbsp
• 2 x 115g (4oz) fresh tuna steaks, thawed if frozen
• Sea salt and freshly ground black pepper
• 40g (1½oz) slow-roasted tomatoes (semi-dried) from a jar or tub, drained and roughly chopped
• 10 pitted black olives (around 30g), ideally kalamata, halved
• 1tbsp fresh lemon juice
• A small handful of roughly chopped fresh parsley, to serve (optional)
• Salad or green beans, to serve

Heat the 2 teaspoons oil in a frying pan over a medium-high heat. Season the tuna on both sides with a little salt and plenty of ground black pepper. Add to the pan and cook for 2 minutes.

Turn the tuna steaks and add the tomatoes, olives, remaining oil and lemon juice to the pan. Cook for a further 1-2 minutes, until the tuna is cooked to taste. Crush the tomatoes and olives to make a loose sauce.

Divide the tuna between two plates and spoon the tomato and olive sauce over the top. Sprinkle with the parsley, if using, and serve with salad or freshly cooked green beans.

THE FAST 800: TREATS & DESERTS

QUICK FRUIT SALAD

This may not be the most exciting fruit salad you will ever make, but it’s possibly the easiest. Serve at the end of a meal to increase your daily intake of fibre and vitamins, or add yoghurt and a handful of nuts for a filling breakfast – don’t forget to add the calories.

Serves 6 l Prep 10 mins

PER SERVING 59cals PROTEIN 0.5g CARBS 13g FETT 0g FIBRE 1.5g

• 1 x 400g tin of peach slices in natural juice
• 1 medium apple (around 150g/5½oz), quartered, cored and finely sliced
• 2 clementines, satsumas or tangerines, peeled, halved from top to bottom and sliced
• 100g (3½oz) seedless grapes, any colour, halved

Place the peaches and their juice in a large bowl and use the tip of a knife to cut each slice into 3-4 pieces.Add the remaining ingredients, and toss together lightly. Keep chilled until ready to serve.

GINGER COOKIES

Crunchy on the outside, soft and chewy on the inside, these delicious biscuits are surprisingly guilt free. They contain a decent hit of protein and fibre, are lovely as an after-dinner treat, or you can enjoy them crumbled in yoghurt with a handful of berries.

Serves 14 l Prep 10 mins l Cook 25 mins

PER COOKIE 84cals PROTEIN 1.5g CARBS 6g FETT 6g FIBRE 0g

• 2 medium egg whites
• 50g (1¾oz) ground almonds
• 50g (1¾oz) porridge oats (not jumbo oats)
• 50g (1¾oz) coconut oil (or butter)
• 2 balls of stem ginger in syrup, drained and finely chopped
• 2tbsp stem ginger syrup from the jar

Preheat the oven to 180°C/fan 160°C/gas 4 and line a large baking tray with non-stick baking paper.

Combine all the ingredients in a large bowl and mix together using a stick blender. You could also tip them into a food processor and blitz briefly to combine. The dough should be fairly soft. Alternatively, you can mix together by hand.

Use two dessertspoons to scoop out a little mixture and drop on to the lined tray. Press down until around 1cm thick. Make a further 13 cookies this way. Bake for about 25 minutes, or until golden brown.

Cool for a few minutes before serving. Store excess cookies in an airtight container.

CHOCOLATE AND BLACK BEAN TORTE

Justine’s deliciously light chocolate cake has an ingredient that no one will guess. It’s also gluten-free and tastes luxurious without being too rich. Serve in small wedges with a handful of raspberries.

Serves 12 l Prep 25 mins l Cook 25 mins

PER SERVING 187cals PROTEIN 4.5g CARBS 13.5g FETT 12.5g FIBRE 2.5g

• 100g (3½oz) dark chocolate (at least 70% cocoa solids), broken into squares
• 100g (3½oz) coconut oil, plus extra for greasing
• 100g (3½oz) soft pitted dates
• 1 x 400g tin of black beans, drained and rinsed
• 3 large eggs, separated
• ¼tsp cocoa powder, for dusting

Melt the chocolate in a heatproof bowl over a pan of gently simmering water – make sure the bowl isn’t touching the water. (You can also melt the chocolate in a microwave in bursts of 30 seconds, stirring in between.) Remove from the heat and leave for 20 minutes.

Preheat the oven to 190°C/fan 170°C/gas 5. Grease and line the base of a 20cm loose-based cake tin with baking parchment.

Place the dates, oil and black beans in a food processor and blitz until well combined. Add the egg yolks and blend until as creamy and smooth as possible. You may need to remove the lid and push the mixture down a couple of times. Add the cooled chocolate, followed by 100ml cold water, in slow steady streams, until thoroughly combined.

Next, whisk the egg whites in a large clean bowl with an electric whisk until stiff but not dry.

Stir a heaped tablespoon of the egg whites gently into the chocolate mixture to soften, then transfer the chocolate mixture to the bowl with the rest of the egg whites and fold in gently using a large metal spoon, until thoroughly combined. Spoon the mixture into the prepared cake tin and spread to the sides. Bake in the centre of the oven for 25 minutes, or until risen and firm to the touch.

Cool for 30 minutes, then remove from the tin. Sift over the cocoa powder to dust and cut into small wedges to serve.

BANANA LOAF

Many of us spent lockdown perfecting banana bread – including Justine. Here is a great one – nutty, delicious and surprisingly healthy.

Serves 12 l Prep 15 mins l Cook 50 mins

PER SERVING 241cals PROTEIN 8g CARBS 9g FETT 19g FIBRE 2g

• 2-3 very ripe bananas (about 250g/9oz peeled weight), mashed with a fork
• 2 large eggs, beaten
• 200g (7oz) ground almonds
• 75g (2¾oz) butter, melted, or rapeseed oil
• 50g (1¾oz) wholemeal self-raising flour
• 1tsp ground mixed spice
• 1tsp baking powder
• 75g (2¾oz) mixed nuts or pecans, roughly chopped (optional)

Preheat the oven to 180°C/fan 160°C/gas 4 and grease and line the base and sides of a 900g loaf tin with non-stick baking paper.

Place the bananas in a large bowl and add the eggs, almonds, melted butter or oil, flour, spice and baking powder. Beat together well with a large metal whisk or electric beaters. Stir in the chopped nuts, if using. (You will need to add 17cals to each slice, if you do.)

Spoon the batter into the prepared tin and smooth the surface. Bake in the oven for about 50 minutes, or until a skewer inserted into the centre comes out clean.

Leave to cool in the tin for 10 minutes, then carefully turn out on to a wire rack. Leave for around an hour before serving in thin slices.

The Fast 800 Easy by Dr Clare Bailey and Justine Pattison, published by Short Books, £16.99. Copyright 2021 Dr Clare Bailey and Justine Pattison. To order a copy for £14.44 go to mailshop.co.uk/books or call 020 3308 9193. Free UK delivery on orders over £15. Promotional price valid until 24/01/2021.