800 Calories or Less Ed2 2021

MAIN MEALS

101

MAIN MEALS

Spatchcock chicken with
spring vegetables

Prep time: 20 min • Roast time: 40 min • Difficulty: Easy • Servings: 4–6
Cannot be frozen ✘

INGREDIENTS METHOD

8 small new potatoes 1 Boil the potatoes in a pan of 5 Towards the end of the
salted water for 10 minutes, cooking time, blanch the
1 tbsp sundried then drain well. asparagus and broccoli in boiling
tomato paste salted water for 3 minutes, then
2 Meanwhile, preheat the oven add the mangetout and cook for 1
1 clove garlic, crushed to 190°C (170°C fan) | 375°F | more minute. Drain well.
gas 5.
1 baby chicken 6 When the poussin comes out
(poussin), spatchcocked 3 Mix the tomato paste with the of the oven, add the green
(approx 450 g) garlic, and smear it all over vegetables to the baking dish and
the poussin, then lay it in a baking leave to rest for 5 minutes before
1 tbsp olive oil dish. Lightly squash the potatoes serving, garnished with basil.
with a potato masher until they
2 vines cherry tomatoes split, then add them to the baking
(approx 300 g) dish. Drizzle the potatoes with oil,
and season with salt and pepper.
125 g | 4 1/2 oz fine
asparagus 4 Roast for 20 minutes, then
add the tomatoes, turn the
150 g | 5 oz tenderstem potatoes and roast for another 20
broccoli minutes or until the poussin juices
run clear.
125 g | 4 1/2 oz | 1 cup
mangetout

a few sprigs basil

NUTRITIONAL
INFORMATION

Calories 411.........................................................
Protein 27.1g....................................................
Carbs 48.1g.........................................................
Sugars 7.7g.........................................................
Fat 13.8g.....................................................................
Sat. fat 4.3g......................................................
Fibre 9.5g...............................................................
Sodium 1.1g.........................................................

102

MAIN MEALS

103

106 110
108 114

104

TREATS

106 Chocolate mousse

with blackberries

108 Orchard flapjacks
110 Strawberry cheesecake
112 Millet, coconut and

almond cookies

114 Almond milk and

lavender pannacotta

“Try to have sweet
treats immediately
after a meal”

112

105

TREATS

Chocolate mousse with blackberries

Prep time: 30 min • Chill time: 1 h • Difficulty: Easy • Servings: 6 • Cannot be frozen ✘

INGREDIENTS METHOD

750 ml | 26 fl oz | 3 cups 1 Put 250ml of the yoghurt in 4 Divide half of the chocolate
0% fat Greek yoghurt a heatproof bowl set over a mousse between six dessert
saucepan of simmering water. glasses and level the tops.
75 g | 2 1/2 oz | 1/2 cup Add the chocolate, cocoa powder Divide the remaining 500ml
dark chocolate (minimum and vanilla extract. Heat, stirring yoghurt between the glasses and
70% cocoa solids), finely occasionally, until the chocolate level the tops. Spoon or pipe the
chopped, plus 1 square melts and the mixture is smooth. rest of the chocolate mousse into
for grating Take the bowl off the heat. the glasses, then chill for at least
1 hour.
50 g | 1 3/4 oz | 1/2 cup 2 Whisk the egg whites until
unsweetened cocoa powder they form stiff peaks, then 5 Top the mousses with
whisk in the sweetener, a quarter blackberries and mint, and
1/2 tsp vanilla extract at a time. When the mixture is stiff grate a little chocolate over each
and glossy, it is ready. one before serving.
4 large egg whites
3 Stir a large spoonful of the
100 g | 3 1/2 oz | 1/2 cup whipped egg white into the
stevia-based sweetener chocolate mixture, then scrape
the chocolate mixture into the
150 g | 5 oz | 1 cup egg white bowl and fold together
blackberries until evenly combined.

a few sprigs mint

NUTRITIONAL
INFORMATION

Calories 177.......................................................
Protein 11.2g.....................................................
Carbs 24.9g.......................................................
Sugars 12.8g.....................................................
Fat 6.6g........................................................................
Sat. fat 3.8g.......................................................
Fibre 7.7g................................................................
Sodium 0.2g...................................................

106

TREATS

107

TREATS

Orchard flapjacks

Prep time: 15 min • Bake time: 25 min • Difficulty: Easy • Servings: 16 • Cannot be frozen ✘

INGREDIENTS METHOD

100 g | 3 1/2 oz | 1 cup rolled 1 Preheat the oven to 200°C
porridge oats (180°C fan) | 400°F | gas 6, and
grease and line a large rectangular
100 g | 3 1/2 oz | 1 cup baking tin with greaseproof paper.
jumbo oats
2 Mix all of the ingredients
250 ml | 9 fl oz | 1 cup together, except the flaked
100% fruit apple and almonds, in a mixing bowl. Tip
pear purée the mixture into the prepared tin
and press it into an even layer,
2 tbsp white chia seeds then scatter over the almonds and
press down lightly.
50 g | 1 3/4 oz | 1/4 cup
almond butter, melted 3 Bake the flapjack for 25
minutes or until firm to
3 tbsp flaked almonds the touch.

4 Leave to cool, then turn
out of the tin and cut into
16 rectangles.

NUTRITIONAL
INFORMATION

Calories 94.........................................................
Protein 2.0g.....................................................
Carbs 7.7g..............................................................
Sugars 0.4g.......................................................
Fat 5.5g.........................................................................
Sat. fat 0.6g......................................................
Fibre 3.0g..............................................................
Sodium <0.1g................................................

108

TREATS

109

TREATS

Strawberry cheesecake

Prep time: 40 min • Chill time: 3 h • Difficulty: Easy • Servings: 10 slices
Cannot be frozen ✘

INGREDIENTS METHOD

20 low-fat rich tea biscuits 1 Put the biscuits in a food 5 Chill the cheesecake for at
(approx 200 g) processor and pulse until they least 3 hours, then unclip the
turn to crumbs. Add the low- tin and transfer to a serving plate.
50 g | 1 3/4 oz | 1/4 cup fat spread, and pulse until the
low-fat spread mixture looks like damp sand. 6 Cut the cheesecake into 10
slices, and garnish each one
1 tbsp powdered gelatine 2 Tip the mixture into a 23cm | with a drizzle of syrup and a
9in round springform cake tin, fresh strawberry.
200 ml | 7 fl oz | 7/8 cup and press into an even layer.
skimmed milk
3 Sprinkle the powdered
450 g | 16 oz | 2 cups gelatine over the milk in a
low-fat soft cheese (3% fat) small saucepan and leave to stand
for 1 minute. Stir over a low heat
100 g | 3 1/2 oz | 1/2 cup for 3 minutes or until the gelatine
stevia-based granulated has dissolved, then set aside.
sweetener
4 Beat the cream cheese,
1 tsp vanilla extract sweetener, vanilla extract and
50ml of the strawberry syrup with
150 ml | 5 fl oz | 2/3 cup an electric whisk for 4 minutes
sugar-free strawberry syrup or until very smooth. With the
beaters still running, gradually
10 strawberries incorporate the gelatine, then
scrape the mixture into the tin and
smooth the top with a spatula.

NUTRITIONAL
INFORMATION

Calories 164......................................................
Protein 7.5g.......................................................
Carbs 6.7g.............................................................
Sugars 4.3g.......................................................
Fat 5.3g.........................................................................
Sat. fat 1.6g.........................................................
Fibre 0.3g..............................................................
Sodium 0.2g...................................................

110

TREATS

111

TREATS

Millet, coconut and almond cookies

Prep time: 30 min • Bake time: 15 min • Difficulty: Easy • Servings: 16 biscuits
Can be frozen ✔

INGREDIENTS METHOD 4 Roll the dough into 16 balls,
then flatten them onto the
75 g | 2 1/2 oz | 1/2 cup millet 1 Preheat the oven to 200°C baking tray, ensuring they are
flour (180°C fan) | 400°F | gas 6, well-spaced. Dot the tops with the
and line a large baking tray with reserved almond pieces.
100 g | 3 1/2 oz | 1 cup greaseproof paper.
ground almonds 5 Bake for 15 minutes and leave
2 Mix the millet flour, ground to cool before serving.
50 g | 1 3/4 oz | 1/2 cup almonds, cardamom,
almonds, roughly chopped bicarbonate of soda and lemon
zest in a bowl. Reserve the bigger
1 pinch ground cardamom pieces of chopped almond for
the top of the biscuits, and stir in
1/4 tsp bicarbonate of soda the rest.

1 lemon, juiced and zest 3 Stir 1 tsp of lemon juice into
finely grated the coconut oil and syrup,
then stir the wet ingredients
3 tbsp coconut oil, melted into the dry ingredients to
form a dough. Leave to stand
3 tbsp sugar-free maple for 10 minutes.
flavour syrup

NUTRITIONAL
INFORMATION

Calories 99..........................................................
Protein 3.5g......................................................
Carbs 6.1g...............................................................
Sugars 0.4g.......................................................
Fat 7.4g.........................................................................
Sat. fat 2.6g.......................................................
Fibre 1.8g.................................................................
Sodium <0.1g................................................

112

TREATS

113

TREATS

Almond milk and
lavender pannacotta

Prep time: 20 min • Chill time: 4 h • Difficulty: Easy • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD 3 Take the pan off the heat
and strain in the lavender-
600 ml | 21 fl oz | 2 1/2 cups 1 Heat half of the almond milk infused milk. Divide the mixture
unsweetened almond milk with the sweetner and between four ramekin dishes and
lavender until small bubbles refrigerate for 4 hours or until set.
50 g | 1 3/4 oz | 1/4 cup appear at the edges of the pan.
stevia-based granulated Take off the heat and leave to 4 Top each pannacotta
sweetener infuse for 10 minutes. with a quarter of the pear
and pistachios, and drizzle
4 sprigs lavender 2 Meanwhile, sprinkle the with a tablespoon of syrup
agar flakes over the rest of before serving.
2 1/2 tbsp agar flakes the almond milk in a separate
saucepan. Bring to the boil
1 ripe pear, cored and without stirring, then reduce
finely diced the heat and stir until the flakes
dissolve, about 3 minutes.
2 tbsp pistachio nuts,
chopped

4 tbsp sugar-free honey
flavoured syrup

NUTRITIONAL
INFORMATION

Calories 109......................................................
Protein 2.7g......................................................
Carbs 17.9g..........................................................
Sugars 4.9g.......................................................
Fat 4.7g.........................................................................
Sat. fat 0.4g......................................................
Fibre 3.1g..................................................................
Sodium 0.2g...................................................

114

TREATS

115

120 123
121 118

116

DRINKS

118 Matcha soya latte
119 Chai latte
120 Orange cold tea
121 Raspberry and

hibiscus iced tea

122 Avocado, cucumber

and celery smoothie

123 Tomato smoothie

“Have tasty drinks
on the side or to
accompany a meal”

119 122

117

DRINKS

Matcha soya latte

Prep time: 5 min • Difficulty: Easy • Servings: 2 • Cannot be frozen ✘

INGREDIENTS

2 tsp matcha (green tea)
powder
4 tsp stevia-based
granulated sweetener
400 ml | 14 fl oz | 1 2/3 cups
unsweetened soya milk

METHOD

1 Divide the matcha between
2 heatproof glasses, and stir
3 tbsp of warm water into each
one to form a smooth paste.

2 Heat the sweetener and milk
in a small saucepan, stirring
to dissolve. When it starts to
simmer, divide three quarters of
the hot milk between the two
glasses and stir well.

3 Use a whisk or milk frother
to foam the rest of the hot
milk, and spoon it on top.
Serve immediately.

NUTRITIONAL
INFORMATION

Calories 77...........................................................
Protein 11.6g.....................................................
Carbs 0.4g............................................................
Sugars 0.1g..........................................................
Fat 3.8g.........................................................................
Sat. fat 0.0g.....................................................
Fibre 6.2g...............................................................
Sodium <0.1g................................................

118

DRINKS

Chai latte

Prep time: 10 min • Infuse time: 10 min • Difficulty: Easy • Servings: 4 • Cannot be frozen ✘

INGREDIENTS

2 breakfast teabags
8 cardamom pods
2 sticks cinnamon, plus
extra to serve (optional)
4 cloves
2 tbsp fresh root ginger,
sliced
1 vanilla pod, halved
lengthways
500 ml | 18 fl oz | 2 cups
skimmed milk
1 tbsp stevia-based
granulated sweetener
1/4 tsp ground mixed spice

METHOD NUTRITIONAL
INFORMATION
1 Put the teabags and whole
spices in a teapot with Calories 47..........................................................
500 ml of boiling water. Leave Protein 4.3g.....................................................
to infuse for 10 minutes. Carbs 7.3g..............................................................
Sugars 6.3g........................................................
2 Put the milk and sweetener Fat 0.2g........................................................................
in a saucepan and stir over Sat. fat 0.1g.........................................................
a medium heat to dissolve. Fibre 0.3g..............................................................
When the milk starts to steam, Sodium 0.1g......................................................
take it off the heat and use a
whisk or milk frother to create
some foam.

3 Pour the infused tea
through a tea strainer
into four cups or tea glasses,
and top up with the hot milk.
Sprinkle each one with a pinch
of mixed spice, and serve with a
cinnamon stick stirrer if desired.

119

DRINKS

Orange cold tea

Prep time: 30 min • Chill time: 4 h • Difficulty: Easy • Servings: 4 • Cannot be frozen ✘

INGREDIENTS

250 ml | 9 fl oz | 1 cup
orange juice, freshly
squeezed, about
4-5 oranges
80 g | 3 oz | 1/3 cup caster
sugar
1000 ml | 35 fl oz | 4 cups
water
5 black tea bags
250 ml | 9 fl oz | 1 cup
sparkling water, chilled
2 oranges, cut into wedges
mint sprigs

METHOD NUTRITIONAL
INFORMATION
1 Bring the orange juice
and sugar to the boil in a Calories 119.........................................................
saucepan set over a Protein 0.8g.....................................................
moderate heat. Carbs 30.4g......................................................
Sugars 28.5g..................................................
2 Once boiling, reduce to a Fat 0.0g.......................................................................
simmer until the sugar has Sat. fat 0.0g.....................................................
dissolved, about 5 minutes. Fibre 0.8g..............................................................
Remove from the heat and let Sodium 0.0g..................................................
cool to one side.

3 Bring 1 litre water to the boil
in a large saucepan set over
a high heat. Add the tea bags
and remove the saucepan from
the heat. Let the tea steep for
20 minutes before straining into
a large jar or pitcher.

4 Cover and chill until cold,
about 3-4 hours. Cover the
saucepan of orange syrup with
a tea towel.

5 When ready to serve, add
the sparkling water, orange
wedges and orange syrup to
the chilled tea, stirring briefly
to combine.

6 Divide between glasses and
garnish with mint.

120

DRINKS

Raspberry and hibiscus iced tea

Prep time: 5 min • Infuse time: 25 min • Chill time: 1 h • Difficulty: Easy
Servings: 1,250 ml or 4 servings • Cannot be frozen ✘

INGREDIENTS

3 tbsp dried hibiscus
flowers
100 g | 3 1/2 oz | 2/3 cup
raspberries
ice, to serve

METHOD

1 Put the hibiscus and
raspberries in a large bowl,
and pour over 1.25 litres
boiling water. Leave to infuse
for 25 minutes.

2 Strain the liquid into a
bottle or jug, then cover and
chill for at least 1 hour.

3 Serve the fruit tea over ice
in tall glasses or jars.

NUTRITIONAL
INFORMATION

Calories 26..........................................................
Protein 0.2g.....................................................
Carbs 6.0g............................................................
Sugars 3.9g........................................................
Fat 0.1g...........................................................................
Sat. fat 0.0g.....................................................
Fibre 2.0g..............................................................
Sodium <0.1g................................................

121

DRINKS

Avocado, cucumber
and celery smoothie

Prep time: 5 min • Difficulty: Easy • Servings: 2 • Cannot be frozen ✘

INGREDIENTS

1/2 ripe avocado, peeled
and stoned
1 cucumber, peeled
and chopped
1 stick celery, chopped
1 sprig mint, leaves
chopped
1 pinch ground cumin
1/2 lemon, zest finely grated,
cut into wedges
200 ml | 7 fl oz | 7/8 cup
unsweetened almond milk
200 ml | 7 fl oz | 7/8 cup
0% fat natural yoghurt

METHOD

1 Put the avocado, cucumber,
celery, mint, cumin, lemon
zest, almond milk and yoghurt
in a blender with a pinch of salt.

2 Blend for 1 minute or until
very smooth.

3 Pour into glasses and
enjoy straight away, with a
squeeze of lemon if preferred.

NUTRITIONAL
INFORMATION

Calories 165.......................................................
Protein 4.9g.....................................................
Carbs 16.2g.........................................................
Sugars 6.6g.......................................................
Fat 8.1g............................................................................
Sat. fat 1.0g........................................................
Fibre 6.6g..............................................................
Sodium 0.1g......................................................

122

DRINKS

Tomato smoothie

Prep time: 5 min • Difficulty: Easy • Servings: 2 • Cannot be frozen ✘

INGREDIENTS

375 ml | 13 fl oz | 1 1/2 cups
tomato juice
1 medium tomato
1/4 cucumber, peeled
and chopped
a few sprigs flat-leaf
parsley, chopped
a few sprigs basil, chopped,
plus extra to garnish
1/2 tsp Worcestershire sauce
1/4 tsp celery salt
a few drops hot sauce
1 handful ice

METHOD

1 Put all of the ingredients,
except the ice, in a blender,
and blend for 1 minute or until
very smooth.

2 Add a handful of ice and
blend again until smooth.

3 Pour into glasses and
serve immediately.

NUTRITIONAL
INFORMATION

Calories 24..........................................................
Protein 1.0g.......................................................
Carbs 5.2g.............................................................
Sugars 1.4g..........................................................
Fat 0.3g........................................................................
Sat. fat 0.0g.....................................................
Fibre 1.1g....................................................................
Sodium 0.2g...................................................

123

MEAL PLANNER

Meal planner: 3 meals a day

We’ve put together a week’s worth of meal-planner suggestions using the recipes in
this book, so you can enjoy three meals a day and stay within your 800-calorie limit

DA DA DA DA Y BREAKFAST LUNCH DINNER

1 p74 p100

p58

Cottage cheese pancakes Za’atar chicken with chickpeas Konjac rice paella TOTAL
CALORIES
228 calories
794

164 calories 402 calories

Y p78 p90

2

p42

Poached egg with Quinoa risotto Italian meatballs TOTAL
asparagus and tomatoes with turnip and kale in tomato sauce CALORIES

173 calories 357 calories 269 calories 799

Y p80 p88

3

p44

English breakfast salad Tuna fishcakes with green beans Chilli sin carne TOTAL
CALORIES
288 calories
786

189 calories 309 calories

Y p62 p92

4

p54

Scrambled eggs Lentil stew with Chickpea curry TOTAL
with kippers and lemon roasted vegetables with spinach CALORIES

217 calories 294 calories 275 calories 786

124

DA DA DA Y BREAKFAST LUNCH MEAL PLANNER

5 p72 DINNER

p56 p102

Chickpea scramble Crushed pea, ham and TOTAL
asparagus crostini
265 calories CALORIES
118 calories
Spatchcock chicken with 794
spring vegetables

411 calories

Y p70 p76

6

p52

TOTAL

Fruit and yoghurt CALORIES
breakfast pots
Carrot and orange soup Salad with grilled 721
305 calories with fresh coriander peaches and mozzarella

129 calories 287 calories

Y p64 p84

7

p46

TOTAL

CALORIES

Baked apple overnight oats Broccoli fritters with peas Asparagus and 673
wild garlic with prawns

334 calories 215 calories 124 calories

Don’t forget you can choose ‘Light Meals’ section. With this A low-calorie day like this would
two meals from the same recipe combination, you have a few enable you to also have the
section if you like. Here we’ve calories leftover to enjoy a flapjack on page 108 or the
chosen one from the ‘Breakfast’ delicious drink from page 117 cookie on page 112, or even the
section and two from the with one of your meals! pannacotta on page 114.

These are just some suggestions. want to treat yourself to a dessert have the dessert or any sweet
You can mix and match the too, it’s perfectly possible. Just treat immediately after a meal,
recipes in this book to suit your make sure you choose very low- though, to prevent causing a
needs and taste. For example, if calorie dishes – see the example blood-sugar spike and storing the
you’d like three meals a day but below. It’s recommended that you dessert as fat.

p58 p64 p100 p106

Cottage cheese Broccoli fritters Konjac rice Chocolate mousse TOTAL
pancakes with peas paella with blackberries CALORIES

164 calories 215 calories 228 calories 177 calories 784

125

MEAL PLANNER

Meal planner: 2 meals a day

If you want to consume your 800 calories in just two meals per day, here are a
week’s worth of meal-planner suggestions using the recipes in this book

Y BREAKFAST Y BREAKFAST

1 2

p40 p50
DA DA

TOTAL DINNER Egg and bacon tart TOTAL
CALORIES CALORIES
363 calories
796 792
Summer berry smoothie bowl
p96
322 calories

p86

DINNER Spiced lamb loin with
chickpea salad
Huevos rancheros
474 calories
429 calories
Have a LUNCH
DINNER
Y DA p78
p102
3p123

Tomato smoothie Quinoa risotto with TOTAL
turnip and kale CALORIES
24 calories
357 calories Spatchcock chicken with 768
or a spring vegetables

p121 411 calories

Raspberry and DA Y BREAKFAST DINNER
hibiscus iced tea
4 p94
26 calories
p46
with one of your
meals to increase Baked apple overnight oats Smoked haddock with TOTAL
your calorie intake. peas and leeks CALORIES
334 calories
428 calories 762

126

MEAL PLANNER

LUNCH DINNER

DADon’t worry if you Y p98
DAgo slightly over
800 calories on 5 Mediterranean TOTAL
Done of your days. pasta bake CALORIES
The odd few extra p74
calories won’t make 433 calories 835
any difference to Za’atar chicken with chickpeas
your week.
402 calories

INNER

p64

LUNCH TOTAL If your two meals
fall well below
Y the 800-calorie
recommendation,
6 CALORIES don’t be afraid to pick
two dishes for one of
p80 Broccoli fritters with peas 799 your meals. Here you
can have the broccoli
215 calories fritters with peas as
well as the chickpea
+ p92 curry for your dinner.
The broccoli fritters
Tuna fishcakes can serve as a starter!

with green beans

309 calories

Chickpea curry with spinach

275 calories

DA INNER

D p88

If you don’t want to Y BREAKFAST Chilli sin carne TOTAL
have two savoury CALORIES
dishes for one of 7 288 calories
your meals, why 780
not add a dessert p48
to make sure you’re
getting enough + p110
calories? Just make
sure you have it Spinach scrambled DESSERT
immediately after eggs with prawns
your dinner.
328 calories

Strawberry cheesecake

164 calories

127

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800 CAoLOrRleIEsSsMAINTAINABALANCEDDIET

IN JUST 800 CALORIES A DAY

HOW IT WORKS BENEFITS TOP FOODS

Understand exactly what’s Explore the advantages to Discover filling foods to
involved in a low-calorie diet your health and wellbeing make every mouthful count

9021

MEAL RECIPES TASTY TREATS

Simple ideas for breakfasts, Satisfy sweet cravings with
lunches and dinners these desserts and snacks

9000