THE FAST DIET EATING PLAN

FAST-DAY COOKING TIPS

1. Feel free to bump up the quantities of leafy, low-calorie, low-GI vegetables given here. It is difficult to pig out on leafy veg, and if you need bulk, here’s where you should get it. Roasted veg are tasty. Lightly steamed is best. Invest in a tiered bamboo steamer, and cook your proteins and veggies in several health-packed, eco-friendly levels.

2. Some vegetables benefit from cooking, others are better eaten raw. See page 113 for more details. Cooking certain veg – including carrots, spinach, mushrooms, asparagus, cabbage and peppers – breaks down the cell structure without destroying vitamins, allowing you to absorb more goodies. For raw vegetables, a mandolin makes preparation easy and swift.

3. Fast days should be low fat, rather than no fat. A teaspoon of olive oil can be used in cooking or drizzled over vegetables for flavour; or use a cooking-oil spray to get a thin film. Nuts and fattier meats such as pork are included in the plans. Do include a light oil dressing on your salads; it means that you are more likely to absorb their fat-soluble vitamins.

4. The acid in lemon or orange dressings means that you will absorb more iron from leafy greens such as spinach and kale. Watercress with orange is a great combination, perhaps scattered with some sesame and sunflower seeds or blanched almonds, for a little protein and crunch.

5. Always cook with a non-stick pan to cut down on calorie-dense fats. Add a splash of water if the food sticks.

6. Weigh your food after preparing it, so that the calorie count is correct.

7. Dairy is also included here: choose lower-fat cheeses and semi-skimmed milk, avoiding full-fat yoghurts in favour of low-fat alternatives. Drop the lattes and bin the butter on a fast day: they are calorie traps.

8. Similarly, avoid starchy white carbohydrates (bread, potatoes, pasta) and opt instead for low-GI carbs such as vegetables, pulses and slow-burn cereals. Choose brown rice and quinoa. Porridge for breakfast will keep you fuller for longer than a commercial cereal.

9. Ensure that you get some fibre in your fast: eat the skin of apples and pears, have oats for breakfast, keep those leafy vegetables coming in.

10. Add flavour where you can: chilli flakes will give a kick to any savoury dish. Vinegars, including balsamic, will lend acidity. Add fresh herbs too – they are virtually calorie-free, but give personality to a plate.

11. Eating protein will help keep you fuller longer. Stick to the low-fat proteins, including some nuts and legumes. Remove the skin and fat from meat before cooking.

12. Soup can be a saviour on a hungry day, particularly if you choose a light broth packed with leafy veg (a Vietnamese pho would be ideal, though hold back on the noodles). Soup is satiating, and a good way of using up ingredients languishing in the fridge.

13. Use agave as a sweetener if required; it’s low-GI.

FAST 500 MENU PLANS FOR WOMEN

DAY 1

Breakfast 142 calories

Half a tub of cottage cheese (100g, 78 calories)

One sliced pear (100g, 40 calories)

One fresh fig (55g, 24 calories)

Dinner 341 calories

Sashimi: 3-5 pieces salmon (100g, 180 calories) and tuna (100g, 136 calories) – served with soy sauce, wasabi and ginger

1 tangerine (70g, 25 calories)

DAY 2

Breakfast 197 calories

Porridge made with 40g oats (160 calories) and water. Top with 145g of blueberries (37 calories)

Dinner 306 calories

Chicken stir-fry: cut chicken fillet cut into strips (140g oz, 148 calories). Fry in a non-stick pan in a tsp olive oil (27 calories) with a tsp finely chopped ginger (2 calories), a tbsp chopped coriander (3 calories), clove of crushed garlic (3 calories), 2 tsp soy sauce (3 calories) and half a squeezed lemon (1 calorie) until browned and sealed, adding water if chicken sticks. Add a handful sugar snap peas (50g, 12 calories), 100g finely sliced cabbage (26 calories) and 2 carrots cut into thin strips (160g, 56 calories), and cook for 5-10 more minutes until the chicken is cooked, adding water if necessary

1 tangerine (70g/2.5 oz, 25 calories)

DAY 3

Breakfast 125 calories

1 boiled egg (61g, 90 calories)

Half a grapefruit (115g, 35 calories)

Dinner 375 calories

Vegetarian chilli: fry a clove of garlic (3 calories) and half a finely chopped red chilli in a tsp olive oil (27 calories). Add a pinch of cumin and 1 large or 4 small chopped mushrooms (20g, 3 calories) and cook for five minutes, adding water if it sticks. Add half a tin of chopped tomatoes (200g, 32 calories) and half a tin of kidney beans (200g, 200 calories), stir and simmer for 10 mins. Serve with 2 tbsp cooked wild brown rice (80g, 113 calories)

DAY 4

Breakfast 194 calories

Smoked salmon (112g, 159 calories)

1 plain Ryvita (35 calories) spread with a tsp light cream cheese (11 calories)

Dinner 303 calories

Thai salad: put 2 tbsp of Thai fish sauce (20 calories), the juice of one lime (20g, 1 calorie), a tsp sugar (16 calories), 2 sliced spring onions (20g, 5 calories) and 1 red chilli, finely chopped (1 calorie) into a bowl. Mix well. Add 10 small cooked prawns (30g, 30 calories) 2 grated carrots (160g, 56 calories) and 50g vermicelli noodles (194 calories), soaked according to instructions. Toss well

DAY 5

Breakfast 171 calories

Strawberry smoothie: blend a banana (100g, 95 calories), a pot of fat-free natural yoghurt (150g, 62 calories), a large handful of strawberries (50g, 14 calories), a splash of water and some ice until thick and creamy. Serve immediately

Dinner 325 calories

Oven-baked smoked haddock: place a fillet of smoked haddock (200g, 202 calories) on a non-stick baking tray and roast for 15–20 minutes, until fish is cooked through. Serve with a poached egg (61g, 90 calories) and sprigs of lightly steamed tender stem broccoli (100g, 33 calories)

DAY 6

Breakfast 233 calories

Dipped apple: slice one apple (100g, 47 calories) and one mango (150g, 86 calories) and serve with 2 tbsp of half-fat crème fraîche ‘dip’ (100 calories)

Dinner 255 calories

Tuna, bean and garlic salad: put 140g canned cannellini beans (108 calories), 120g good-quality canned tuna in spring water (119 calories), 6 chopped cherry tomatoes (90g, 16 calories) and a generous handful of baby leaf spinach (30g, 8 calories) in a salad bowl. Mix well. Drizzle over a dressing made from 1 clove of crushed garlic (3 calories), the juice and zest of 1 lemon (1 calorie) and a splash of white wine vinegar

DAY 7

Breakfast 140 calories

1 boiled egg (90 calories)

A slice of ham (23g, 25 calories)

One tangerine (25 calories)

Dinner 358 calories

Mexican pizza: take 1 tortilla (55g, 144 calories) and top with 2 tbsp passata (5 calories), 3 small diced balls of light mozzarella (90g, 159 calories), and scatter with chopped vegetables: mushrooms, red pepper, courgette, red onion, aubergine, spinach are all OK (170g, 50 calories). Cook in hot oven for 5-10 minutes

DAY 8

Breakfast 256 calories

Scrambled eggs: add a splash of skimmed milk (15g, 5 calories) to 2 beaten eggs (180 calories) and scramble in a non-stick frying pan (no added oil or butter). Chop 50g smoked salmon (71 calories) and stir into the eggs

Dinner 238 calories

Roasted vegetable salad: mix together 10 cherry tomatoes (150g, 27 calories), with half a sliced courgette (50g, 9 calories), half a sliced aubergine (75g, 11 calories), 1 sliced red pepper (160g, 51 calories). Scatter with basil leaves (1 calorie) and drizzle with balsamic vinegar. Roast in a hot oven for 20-–25 minutes. Serve with 2 tbsp Parmesan (20g, 90 calories)

2 tangerines (140g, 50 calories)

DAY 9

Breakfast 130 calories

1 small pot of natural fat-free yoghurt (150g, 62 calories)

70g blueberries (18 calories)

Two slices ham (46g, 50 calories)

Dinner 360 calories

Feta Niçoise: chop and mix together 1 egg (90 calories), a handful of lettuce (20g, 3 calories), a handful of cooked green beans (50g, 12 calories), and 100g chopped cucumber (10 calories). Top with 90g crumbled feta cheese (225 calories), six black olives (18g, 19 calories) and 1 tbsp chopped parsley (1 calorie). Drizzle with white wine vinegar to serve

DAY 10

Breakfast 280 calories

100g grilled kipper (280 calories)

Dinner 217 calories

Fast-day Insalata Caprese: slice 3 small balls of low-fat mozzarella (90g, 159 calories) and place on a plate with 1 sliced beef tomato (150g, 27 calories). Scatter with fresh basil and drizzle with good-quality balsamic vinegar (3ml, 6 calories)

8 strawberries (96g, 26 calories)

FAST 600 MENU PLANS FOR MEN

DAY 1

Breakfast 271 calories

Mushroom and spinach frittata: fry half a sliced onion (75g, 27 calories) in 1 tsp of olive oil (27 calories). Add 4 small chopped mushrooms (20g, 3 calories). Cook until tender. Add a generous handful of spinach (30g, 8 calories); cook for 2 minutes. Pour over 2 beaten eggs (180 calories). Cook for 5 minutes, and finish under a hot grill until eggs are set

12 strawberries (96g, 26 calories)

Dinner 326 calories

Seared tuna: heat a griddle pan and sear a tuna steak (168g, 229 calories) on both sides using no fat, but squeezing in lemon if necessary. Serve with 1 whole grilled small red pepper (120g, 52 calories) and 1 sliced, grilled courgette (100g, 18 calories). Cut the pepper and courgette into long strips (for the courgette, about ½cm wide). Mix in a bowl with 1 tsp olive oil (27 calories), season, and grill on medium-high heat for 5 minutes each side. Dress with a squeeze of lemon

DAY 2

Breakfast 288 calories

2 poached eggs (180 calories) on a slice of wholemeal toast (31g, 78 calories)

30 raspberries (120g, 30 calories)

Dinner 304 calories

Roast salmon: place a 140g salmon fillet (252 calories) with 10 cherry tomatoes (150g, 27 calories) on the vine on a baking tray. Bake at 200oc for about 15–20 minutes until the fish is cooked. Serve with a generous 112g helping of green beans (25 calories)

DAY 3

Breakfast 298 calories

Simple muesli: Mix 50g oats (201 calories) with a grated apple (100g, 47 calories). Cover with skimmed milk (150ml, 50 calories)

Dinner 295 calories

No-carb caesar salad: grill 2 slices of parma ham (34g, 76 calories) for 4-5 minutes, turning once, until crispy. Slice 1 chicken breast (140g, 148 calories) into two. Grill for about 3–4 minutes each side or until cooked. Cut into pieces and place on a substantial bed of 100g chopped cos lettuce (16 calories). Serve with 1 tbsp grated Parmesan (45 calories), and 1 tbsp reduced-calorie Caesar salad dressing (15g, 10 calories –eg Sainsbury’s Be Good To Yourself). Crumble the grilled Parma ham over the top

DAY 4

Breakfast 330 calories

100g grilled kipper (280 calories)

2 tangerines (50 calories)

Dinner 264 calories

Marinated steak and Asian cabbage salad: Marinate a piece of sirloin steak (90g, 120 calories) in a mixture of soy, the juice of 1 lime and crushed garlic. Grill until cooked, turning once. Serve with Asian cabbage salad: combine 1 grated carrot (80g, 28 calories) with 90g Savoy cabbage (24 calories) cut into thin strips, and a handful of coriander (1 calorie). For dressing, mix 1 tsp sugar (16 calories) with 1 tbsp Thai fish sauce (10 calories), the juice of 1 lime (2 calories), a crushed clove garlic (3 calories). Pour over salad and top with 10g chopped roasted, unsalted peanuts (60 calories)

DAY 5

Breakfast 177 calories

2 lean grilled rashers of bacon (50g, 107 calories)

1 small sausage (20g, 59 calories)

1 small grilled portobello mushroom (20g, 3 calories)

A generous handful of spinach (30g, 8 calories)

Dinner 415 calories

Roast mackerel and vegetables: place a mackerel fillet (147g, 351 calories) on top of 2 sliced tomatoes (170g, 30 calories). Wrap in foil and roast in a hot oven for 10–15 minutes or until fish is done. Serve with a big pile of tenderstem broccoli (100g, 33 calories) dressed with the juice of half a lemon (1 calorie) and salt

DAY 6

Breakfast 271 calories

Small pot of natural fat-free yoghurt (150g, 62 calories)

1 chopped banana (100g, 95 calories)

Six strawberries (72g, 20 calories)

100g blueberries (100g, 25 calories)

Four almonds, chopped (8g, 69 calories)

Dinner 320 calories

Prawn, watercress and avocado salad: mix 28g watercress (6 calories) with 140g cooked prawns (139 calories), half an avocado (72g, 137 calories), half a red onion (30g, 11 calories) chopped and 1 tbsp capers (2 calories). Dress with white wine vinegar

1 tangerine (25 calories)

DAY 7

Breakfast 261 calories

Scrambled eggs: add a splash of skimmed milk (15ml, 5 calories) to 2 beaten eggs (180 calories) and scramble in a non-stick pan. Serve with one very small piece of Parma ham (34g, 76 calories)

Dinner 326 calories

Spiced dhal: in 1 tsp olive oil (27 calories), fry a finely chopped small onion (60g, 22 calories), a clove of crushed garlic (3 calories) and 1 tsp finely chopped ginger (3 calories). Cook for 5 minutes. Add half a pint of water, 50g dried, washed red lentils (159 calories), a pinch of cumin, coriander, turmeric, cayenne pepper, salt and pepper. Boil for 20 mins or until lentils are tender. Garnish with 2 tbsn of fat-free natural yogurt (40 calories). Serve with 2 poppadoms (72 calories)

DAY 8

Breakfast 331 calories

2 boiled eggs (180 calories)

5 asparagus spears (125g, 33 calories), to dip

1 slice wholemeal toast (31g, 78 calories)

2 plums (110g, 40 calories)

Dinner 256 calories

Thai steak salad: grill a sirloin steak (140g, 188 calories) on both sides until cooked, and slice very thin. Serve on a big pile of shredded lettuce (100g, 14 calories), and 100g shredded Savoy cabbage (24 calories). Serve with this dressing: juice of 1 lime (1 calorie), 1 tsp sugar (16 calories), a crushed clove of garlic (3 calories), a chopped, deseeded chilli (1 calorie) and 1 tbsp Thai fish sauce (10 calories)