THE FASTING DIET BOOK - 3rd Edition, 2021

104 106
102

108 110

TREATS

CHOCOLATE COVERED
CHERRIES

PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
5 MINS 10 MINS EASY 6 BE FROZEN

INGREDIENTS METHOD

100 g | 3 1/2 oz | 3/4 cup dark 1 Line a large baking tray with
chocolate, chopped parchment paper.
1 pinch salt
300 g | 11 oz | 2 cups cherries, 2 Melt the chocolate in a
red or black heatproof bowl set over a
half-filled saucepan of simmering
water, stirring occasionally.

3 Once melted, remove from the
heat and stir in the salt.

4 Dip the cherries into the
melted chocolate and arrange
on the parchment, letting them
set before serving.

NUTRITIONAL
INFORMATION

Calories 114..........................................................
Protein 0.7g......................................................
Carbs 14.4g.........................................................
Sugars 10.1g.......................................................
Fat 7.1g.............................................................................
Sat. fat 4.1g..........................................................
Fibre 2.7g................................................................
Sodium <0.1g.................................................

102

TREATS
103

TREATS

RAINBOW
VEGETABLE CRISPS

PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
5 MINS 2 HRS EASY 6 BE FROZEN

INGREDIENTS METHOD

2 large sweet potatoes, 1 Preheat the oven to 130°C (110°
scrubbed and dried fan) | 250F | gas 1/2.
1 medium beetroot, scrubbed
and dried 2 Thinly slice the vegetables
1 medium white potato, on a mandoline. Pat dry, toss
scrubbed and dried with the oil, and season with some
3 tbsp sunflower oil flaked sea salt and black pepper.
flaked sea salt
freshly ground black pepper 3 Spread out evenly on two
large baking trays lined
with parchment paper. Bake for
approximately 2 hours until crisp,
turning halfway through.

4 Remove to a wire rack to cool
before serving.

NUTRITIONAL
INFORMATION

Calories 133........................................................
Protein 2.2g.......................................................
Carbs 21.3g..........................................................
Sugars 5.8g........................................................
Fat 4.7g.........................................................................
Sat. fat 0.5g.......................................................
Fibre 3.7g................................................................
Sodium 0.2g....................................................

104

TREATS
105

TREATS

CHICKPEAS WITH A
PARMESAN COATING

PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
5 MINS 30 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD

400 g | 14 oz | 1 1/2 cups 1 Preheat the oven to 190°C
canned chickpeas, drained (170° fan) | 375F | gas 5.
50 g | 1 3/4 oz | 1/2 cup
Parmesan, grated 2 Dry the chickpeas between
1 1/2 tbsp olive oil sheets of kitchen paper until
1/4 tsp salt thoroughly dried. Toss in a bowl
1/4 tsp freshly ground black with the olive oil, Parmesan, salt,
pepper and pepper. Spread out on a large
baking tray.

3 Roast for about 30 minutes,
tossing the chickpeas after 15-
20 minutes.

4 Remove from the oven and
let cool on the tray before
serving. Can be served warm or at
room temperature.

NUTRITIONAL
INFORMATION

Calories 174........................................................
Protein 9.4g......................................................
Carbs 11.8g............................................................
Sugars 0.0g......................................................
Fat 10.3g.....................................................................
Sat. fat 3.1g...........................................................
Fibre 0.0g..............................................................
Sodium 0.4g....................................................

106

TREATS
107

TREATS

CHOCOLATE AND CHIA
COFFEE CREAM

PREP TIME CHILL TIME DIFFICULTY SERVINGS CANNOT
35 MINS 8 HRS EASY 4 BE FROZEN

INGREDIENTS METHOD

165 g | 6 oz | 1 cup chia seeds 1 Whisk together the chia seeds,
625 ml | 22 fl oz | 2 1/2 cups milk, yoghurt, and agave nectar
almond milk, unsweetened in a mixing bowl.
250 g | 9 oz | 1 cup plain
almond milk yoghurt 2 Cover and let stand at room
1 tbsp light agave nectar temperature for 30 minutes.
4 tbsp cacao powder, or cocoa
powder, if not available 3 Once this time has elapsed,
45 ml | 1 1/2 fl oz | 3 tbsp freshly give it a quick stir. Sift over
brewed espresso, cooled the cacao powder and add the
espresso, stirring well.

4 Divide between four serving
jars, cover, and chill overnight
before serving.

NUTRITIONAL
INFORMATION

Calories 315........................................................
Protein 11.6g......................................................
Carbs 38.2g.......................................................
Sugars 9.0g.......................................................
Fat 17.4g......................................................................
Sat. fat 2.0g.......................................................
Fibre 19.0g............................................................
Sodium 0.1g.......................................................

108

TREATS
109

TREATS

WATERMELON GRANITA
WITH THYME

PREP TIME COOK TIME FREEZING TIME DIFFICULTY SERVINGS CAN
10 MINS 10 MINS 3 HRS EASY 6 BE FROZEN

INGREDIENTS METHOD

60 g | 2 oz | 1/4 cup caster 1 Stir together sugar and water
sugar in a small saucepan. Cook over
100 ml | 3 1/2 fl oz | 7 tbsp a medium heat until the sugar has
water dissolved. Increase heat and boil
1 small watermelon, ~1 kg, for 1 minute before removing from
peeled, cored, and chopped heat and letting cool.
1 lime, juiced
2 Purée the watermelon flesh in
fresh thyme, to garnish a food processor or blender
until smooth. Pass through a fine
sieve into a large mixing bowl. NUTRITIONAL
INFORMATION
3 Stir in cooled sugar syrup and
lime juice. Pour into a 20 cm | Calories 80..........................................................
8" square baking tin. Protein 0.8g......................................................
Carbs 20.6g......................................................
4 Cover and freeze the granita Sugars 18.4g....................................................
for at least 3 hours, breaking Fat 0.2g........................................................................
up the mixture with a fork every Sat. fat 0.0g......................................................
30 minutes. Fibre 0.5g...............................................................
Sodium 0.0g...................................................
5 When ready to serve, scoop
into glasses and garnish with
some thyme.

110

TREATS
111

These nutrient-packed drinks are great for
on-the-go snacking, to enjoy at breakfast

time, or even as part of a juice cleanse

114 'RiSiNG SUN' SMOOTHiE
116 ‘PiNK POWER’ SMOOTHiE
118 'HOT SUMMER' SAVOURY SMOOTHiE
120 GREEN SMOOTHiE
122 BLUEBERRY SMOOTHiES WiTH GRATED

COCONUT, LEMON, AND MiNT

114 116
118 122
120

JUICES

'RISING SUN'
SMOOTHIE

PREP TIME BLEND TIME DIFFICULTY SERVINGS CANNOT
5 MINS 5 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD

100 g | 3 1/2 oz | 3/4 cup 1 Purée the raspberries in a
raspberries food processor. Pass the purée
4 large oranges through a fine sieve into a bowl
500 ml | 18 fl oz | 2 cups and set aside.
almond milk, unsweetened
2 medium bananas, sliced 2 Peel and quarter the oranges.
120 g | 4 oz | 1/2 cup low-fat Combine the orange flesh with
plain Greek yogurt the remaining ingredients in a
250 g | 9 oz | 1 cup crushed ice blender. Cover and blend on high
until smooth.

3 Divide between glasses
and top with the raspberry
purée, gently swirling it into
the smoothies. Serve with
environmentally friendly straws.

NUTRITIONAL
INFORMATION

Calories 183........................................................
Protein 5.4g......................................................
Carbs 37.8g........................................................
Sugars 25.3g..................................................
Fat 2.5g.........................................................................
Sat. fat 0.5g.......................................................
Fibre 6.9g...............................................................
Sodium 0.1g.......................................................

114

JUICES
115

JUICES

‘PINK POWER’
SMOOTHIE

PREP TIME BLEND TIME DIFFICULTY SERVINGS CANNOT
5 MINS 5 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD

2 oranges 1 Peel one and a half of the
250 ml | 9 fl oz | 1 cup beetroot oranges, removing the skin
juice and white pith. Segment into a
200 ml | 7 fl oz | 7/8 cup apple blender. Cut the remaining orange
juice half into wedges for a garnish.
2 medium bananas, sliced
500 ml | 18 fl oz | 2 cups 2 Add the remaining ingredients
almond milk, unsweetened to the blender. Cover and
250 g | 9 oz | 1 cup crushed ice blend on high until smooth.
1 tbsp cacao nibs, chopped,
optional 3 Divide between serving
glasses. Garnish with a
sprinkle of cacao nibs, if using,
and an orange wedge on the rims.

NUTRITIONAL
INFORMATION

Calories 170.......................................................
Protein 2.8g.......................................................
Carbs 36.1g..........................................................
Sugars 25.3g..................................................
Fat 3.0g........................................................................
Sat. fat 0.9g.......................................................
Fibre 5.0g...............................................................
Sodium 0.1g.......................................................

116

JUICES
117

JUICES

'HOT SUMMER'
SAVOURY SMOOTHIE

PREP TIME BLEND TIME DIFFICULTY SERVINGS CANNOT
5 MINS 3 MINS EASY 2 BE FROZEN

INGREDIENTS METHOD

2 red peppers, cored, seeded, 1 Combine all the ingredients
and chopped for the smoothie in a food
2 small fennel bulbs, sliced processor or blender.
400 ml | 14 fl oz | 1 2/3 cups
tomato juice 2 Cover and blend on high until
1 tbsp extra-virgin olive oil smooth. Divide between two
2 tbsp white wine vinegar glasses and garnish with a pinch
250 g | 9 oz | 1 cup crushed ice of chilli flakes before serving.
1/4 tsp salt
1/4 tsp red chilli flakes, plus
extra to serve

NUTRITIONAL
INFORMATION

Calories 173........................................................
Protein 4.2g......................................................
Carbs 26.2g.......................................................
Sugars 15.1g.......................................................
Fat 7.7g..........................................................................
Sat. fat 1.0g.........................................................
Fibre 9.8g................................................................
Sodium 0.4g....................................................

118

JUICES
119

JUICES

GREEN
SMOOTHIE

PREP TIME BLEND TIME DIFFICULTY SERVINGS CANNOT
5 MINS 3 MINS EASY 2 BE FROZEN

INGREDIENTS METHOD

2 Granny Smith apples, cored 1 Combine the diced apple, kiwi
and diced fruit, and three-quarters of the
1 kiwi fruit, peeled and diced cucumber slices with the lemon
2 cucumbers, sliced juice, parsley, water, yoghurt, and
1 lemon, juiced crushed ice in a blender.
1 handful flat-leaf parsley
300 ml | 11 fl oz | 1 1/3 cups cold 2 Cover and blend on high until
water smooth. Divide between two
120 g | 4 oz | 1/2 cup low-fat glasses and garnish with the
plain yoghurt remaining cucumber slices placed
250 g | 9 oz | 1 cup crushed ice on the rims.

NUTRITIONAL
INFORMATION

Calories 194.......................................................
Protein 5.7g.......................................................
Carbs 45.1g..........................................................
Sugars 31.6g....................................................
Fat 1.4g...........................................................................
Sat. fat 0.6g.......................................................
Fibre 8.2g................................................................
Sodium <0.1g.................................................

120

JUICES
121

JUICES

BLUEBERRY SMOOTHIES
WITH GRATED

COCONUT, LEMON,
AND MINT

PREP TIME BLEND TIME DIFFICULTY SERVINGS CANNOT
5 MINS 3 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD

200 g | 7 oz | 1 1/3 cups frozen 1 Combine the frozen blueberries,
blueberries banana, Greek yoghurt, and
1 medium banana, sliced almond milk in a blender. Cover
250 g | 9 oz | 1 cup plain non- and blend on high until smooth,
fat Greek yoghurt about 1 minute.
500 ml | 18 fl oz | 2 cups
almond milk, unsweetened 2 If desired, pass through a sieve
1 lemon, sliced thinly into a jug. Divide between
1 handful coconut flakes glasses or jars and garnish with
mint sprigs lemon slices, coconut flakes, and
mint sprigs.

NUTRITIONAL
INFORMATION

Calories 127........................................................
Protein 7.9g........................................................
Carbs 16.9g.........................................................
Sugars 10.7g....................................................
Fat 3.7g.........................................................................
Sat. fat 1.6g..........................................................
Fibre 3.1g...................................................................
Sodium 0.1g.......................................................

122

JUICES

TIP

STRAINING THE
SMOOTHIE WILL
RESULT IN A SMOOTHER
TEXTURE, BUT IT IS NOT
NECESSARY FOR THE
BEST RESULTS.

123

meal planner

meal planner

Mix and match your meals, or use these examples to plan your
fast days – all of them are under 600 calories per day!

p46 p58 WORKING OUT

meal 1 meal 2 TOTal YOUR CALORIES
CalOrIeS
Omelette rolls Wild rice salad many intermittent
179 calories 273 calories 452 fasting diets will suggest
a very strict 'fast day'
p44 p82 of no more than 500
calories for women (and
meal 1 meal 2 TOTal 600 for men). However,
CalOrIeS if you are struggling,
Cottage cheese pots Haddock fillets you can afford to be a
139 calories 316 calories 455 bit more flexible and still
get the same results at
p40 p74 the end of it.

meal 1 TOTal In an interview, michael
CalOrIeS mosley (the man behind
Vegan BlT the 5:2 diet) stated that
272 calories 442 eating 800 calories per
fast day on the 5:2 diet
meal 2 wouldn't "make much of
a difference" to the end
Stuffed red peppers result. This is particularly
170 calories true if you do a lot of
exercise. But having
800-calorie fast days
has the added benefit
of making the 5:2 diet
seem more achievable
for those starting out.

If that's the case, you
could begin on a fasting
calorie limit of no more
than 800 calories, and
work your way down to
500 calories as you get
more comfortable with
the fasting process.

p50 p88 p102

meal 1 meal 2 TreaT TOTal
CalOrIeS
Chestnut mushroom toast pomegranate curry Chocolate cherries
111 calories 270 calories 114 calories 495

124

meal planner

p116 p54 p75

meal 1 TOTal

'pink power' smoothie CalOrIeS
170 calories
meal 2 meal 3 497

Tomato soup Stuffed sweet potatoes
177 calories
150 calories

p48 p68 p86

meal 1 meal 2 meal 3 TOTal
CalOrIeS
'Full english' muffins pepper tartare Crustless vegetable
197 calories 145 calories 168 calories 510

p50 p56 p96

TOTal
CalOrIeS

599

meal 1 meal 2 meal 3

Chestnut mushroom toast Carrot and coriander soup Cauliflower biryani
111 calories 207 calories 281 calories

Don't feel you have to rigidly could have an energising Depending on your fast, you may
keep within the categories in juice, as we've done here. Or, be able to increase your caloric
this book. Instead of a solid you could eat a main meal at intake to 800 calories a day, or
breakfast, for instance, you midday. The choice is yours! keep it stricter at 500 calories.

JUST Keep SnaCKInG...

If you're a 'little and often' style eater, try snacks instead of full meals to keep you going

p44 p122 p66 p110

Cottage cheese pots Blueberry smoothie Courgetti Granita TOTal
139 calories 127 calories 167 calories 80 calories CalOrIeS

513

125

MEAL PLANNER

MEAL PLANNER

Now you've seen the possibilities available to you, it's your turn
to plan your meals, and get started on your fasting journey

MEAL 1MONDAY CALORIES TOTAL CALORIES
MEAL 2 CALORIES TOTAL CALORIES
MEAL 3TUESDAY CALORIES TOTAL CALORIES
TOTAL CALORIES
MEAL 1WEDNESDAY CALORIES TOTAL CALORIES
MEAL 2 CALORIES TOTAL CALORIES
MEAL 3THURSDAY CALORIES TOTAL CALORIES

FRIDAY MEAL 1 CALORIES
MEAL 2 CALORIES
MEAL 3SATURDAY CALORIES

MEAL 1SUNDAY CALORIES
MEAL 2 CALORIES
MEAL 3 CALORIES

MEAL 1 CALORIES
MEAL 2 CALORIES
MEAL 3 CALORIES

MEAL 1 CALORIES
MEAL 2 CALORIES
MEAL 3 CALORIES

MEAL 1 CALORIES
MEAL 2 CALORIES
MEAL 3 CALORIES

126

Meal planner

If you're following an intermittent you eat on non-fast days. This back anywhere. You'll also be able
fasting pattern, and you are will help you to track what you to see whether you're getting a
eating normally some days, it's consume much better, and you'll truly balanced diet, or if you need
still a good idea to input what be able to see if you need to cut to get more of certain nutrients.

MONDAY MEAL 1 CALORIES TOTAL CALORIES
MEAL 2 CALORIES TOTAL CALORIES
TUESDAY MEAL 3 CALORIES TOTAL CALORIES
TOTAL CALORIES
WEDNESDAY MEAL 1 CALORIES TOTAL CALORIES
MEAL 2 CALORIES TOTAL CALORIES
THURSDAY MEAL 3 CALORIES TOTAL CALORIES

FRIDAY MEAL 1 CALORIES
MEAL 2 CALORIES
SATURDAY MEAL 3 CALORIES

SUNDAY MEAL 1 CALORIES
MEAL 2 CALORIES
MEAL 3 CALORIES

MEAL 1 CALORIES
MEAL 2 CALORIES
MEAL 3 CALORIES

MEAL 1 CALORIES
MEAL 2 CALORIES
MEAL 3 CALORIES

MEAL 1 CALORIES
MEAL 2 CALORIES
MEAL 3 CALORIES

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BALANCE YOUR CALORIES AND LOSE WEIGHT QUICKLY
GBOEORRDY!

9021

WHAT IS FASTING? CHOOSE YOUR PLAN

Learn all about the basics of fasting, Select the fasting diet that’s right for
and the potential benefits of it you by reading our guides

GET COOKING COUNT CALORIES

Choose from 40 amazing recipes to Keep to your calorie limit by making
satisfy your food cravings use of our helpful meal planner

9000