800 CALORIES OR LESS Ed2 2021

Digital800 CAoLOrRleIEsSsMAINTAINABALANCEDDIET
Edition
IN JUST 800 CALORIES A DAY
SECOND
EDITION40+

QUICK
& EASY
RECIPES

• MIX & MATCH

MEAL PLANS

• FEEL FULLER

FOR LONGER

• ENJOY DELICIOUS,

LOW-CALORIE DISHES

MAKE BETTER CHOICES • REDUCE HEALTH RISKS • IMPROVE MENTAL WELLBEING



WELCOME TO

800 CAoLOrRleIEsSs

It’s hard to comprehend eating just 800 calories or
less a day, when we’ve been told all our lives we should

be consuming more than double that. However, even
medical professionals agree that a very low-calorie
diet, undertaken in a sensible and measured way,
can speed up weight loss, transform your metabolic
system and reduce the risk of developing certain health
conditions. Discover all the benefits and much more
in the introduction to this book. Then delve into the
delicious recipes, from nutritious breakfasts to healthy
main meals. We’ve even included some sweet treats
and tasty drinks to accompany your dishes. Each recipe
includes nutritional information, and states the number
of calories in the dish (per individual serving). Mix
and match the recipes and check out the meal plans
on pages 124 to 127. Every mouthful counts when you
have just 800 calories to play with, so make sure you’re
eating the very best foods that will make you feel fuller
for longer, and you’ll soon start reaping the rewards.

Main image © Getty Images



800 CAoLOrRleIEsSs

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CONTENTS

800 CALORIES 90 62
121 86
08 The 800-calorie

diet explained

10 What is intermittent fasting?
12 Benefits of a low-calorie diet
16 Best foods to eat
20 Top foods to avoid
22 The different diet options
24 Exercise on a low-calorie diet
26 Side effects of consuming

fewer calories

28 Plan and budget your meals
32 Top 10 low-calorie tips

BREAKFAST 42

40 Summer berry smoothie bowl

42 Poached egg with

asparagus and tomatoes

44 English breakfast salad

46 Baked apple overnight oats

48 Spinach scrambled eggs

with prawns

50 Egg and bacon tart

52 Fruit and yoghurt

breakfast pots

54 Scrambled eggs with

kippers and lemon

56 Chickpea scramble

58 Cottage cheese pancakes

72 12

6

32

106 58 MAIN MEALS

28 84 Asparagus and wild

116 garlic with prawns

LIGHT MEALS 86 Spiced lamb loin with

62 Lentil stew with chickpea salad

roasted vegetables 88 Chilli sin carne
90 Italian meatballs in
64 Broccoli fritters with peas
66 Chickpea salad with feta tomato sauce

and pomegranate 92 Chickpea curry with spinach
94 Smoked haddock with
68 Spanish fish stew
70 Carrot and orange soup peas and leeks

with fresh coriander 96 Huevos rancheros
98 Mediterranean pasta bake
72 Crushed pea, ham and 100 Konjac rice paella
102 Spatchcock chicken
asparagus crostini
with spring vegetables
74 Za’atar chicken
TREATS
with chickpeas
106 Chocolate mousse
76 Salad with grilled
with blackberries
peaches and mozzarella
108 Orchard flapjacks
78 Quinoa risotto with 110 Strawberry cheesecake
112 Millet, coconut and
turnip and kale
almond cookies
80 Tuna fishcakes with
114 Almond milk and
green beans
lavender pannacotta

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

MEAL PLANNERS

124 3 meals a day
126 2 meals a day

7

800 CALORIES OR LESS

The 800-calorie diet explained

How can eating 800 calories or less a day benefit your health, and how
does the diet work?

Ahealthy, balanced diet according to most the UK, the NHS predicts that one in every four adults
professional health bodies (including the is obese. The stats are even more shocking in the
NHS in the UK and the Department of Health USA: the country has the highest rate of obesity in
in the USA) requires us to eat around 1,800 to the OECD (Organisation for Economic Co-operation
2,800 calories a day, depending on age, gender and and Development), which has 36 member countries.
activity level. Given this, why would you consider a In 2013, the OECD found that more than half of
diet where you eat just a fraction of this? American adult citizens were obese or overweight,
and it predicts that three quarters of the population
Certainly, eating just 800 calories a day, every day are likely to be overweight or obese by 2020.
of the week over a long period of time, is not going
to do you any good at all. We need calories, as you’ll Not only that, obesity has been considered a
learn on the next page, and we burn calories just contributing factor in a huge number of deaths per
sitting still and letting our body function at its most year globally. Being obese increases the risk of type
basic level. However, we are, in general, eating far 2 diabetes, coronary heart disease, some types of
more calories than we need. In turn, this leads to cancer and stroke. People who are obese are also
weight gain and, potentially, obesity. more likely to have a lower quality of life and are at a
higher risk of certain mental-health conditions.
Obesity and
its risks The main cause of obesity, or being overweight, is
by eating more calories than we burn off, and from
Obesity, which refers to those calories being consumed through unhealthy,
being very overweight
and with a lot of body fat,
is a growing problem. In

Improve your health and © Getty Images
lose weight by eating

800 calories or less on
some days, and a healthy

balanced diet on others

8

THE DIET EXPLAINED

© Getty Images

© Pexels Make better food choices to
decrease your risk of certain
health conditions and lower
your calorie intake

What are calories? What you eat on both your low-calorie days and© Getty Images
your normal-calorie days is just as important. If
If you’re going to cut something, you you eat 800 calories worth of chocolate, cake and
should understand what it is. Calories are biscuits, then you won’t reap the benefits – you may
a measurement of how much energy is in lose weight due to the sheer drop in calories, but
your food or drink. Our bodies need this you’re not getting any healthier. Most versions of the
energy to keep us breathing and ensure that 800-calorie diets available focus on two aspects:
all our organs are working properly. Eating reducing your overall calorie intake and improving
and drinking puts energy into our bodies; the quality of the food you eat.
exercising and everyday movement burns
the energy. To maintain a healthy weight, we Fasting diets
need to balance the amount of energy we
consume with the amount of energy we burn. Intermittent fasting and low-calorie eating are not
Excess energy is stored as body fat, and over new concepts. The ever-popular 5:2 diet uses this
time this leads to weight gain. theory – you simply reduce your calorie intake to
around 500 or 600 calories a day on two days a
fatty and sugary foods. Fast food, takeaways and week, and eat a normal, healthy diet on the remaining
convenience foods do not help matters, and nor does days. One of the reasons why the diet was, and still
spending a lot of our day sitting down – in an office, is, so popular is that it’s incredibly easy to follow.
driving or watching TV. There are no complicated meal plans, no shakes or
smoothies, no supplements. You just eat less than
Low-calorie diets normal twice a week and reap the benefits that
intermittent fasting can bring.
The only way to take back control and reduce these
risks is by dropping excess weight. There are many As intermittent fasting has been researched in
different diets aimed at helping people wanting to a more in-depth fashion, new versions of it have
lose weight and, more importantly, keep it off. A been developed. The current ‘magic number’ is 800
very low-calorie diet, undertaken in a sensible and calories, which offers a balance between eating
measured way, can speed up weight loss, transform enough to be achievable and retain necessary energy
your metabolic system and reduce the risk of levels, but still instigate metabolic changes that will
developing certain health conditions. increase weight loss and bring about a range of
health benefits.
There are a number of ways of undertaking a low-
calorie diet, one of which is a short-term but daily In this book we will be looking in more detail at
reduction in your calorie intake. This means having how to undertake this diet, what its benefits are and
low-calorie meals at every sitting, every day. NHS UK who it is suitable for, and suggesting some tasty
has guidance on this kind of Very Low Calorie Diet recipes that prove you can eat a lot of very yummy
(VLCD), which is aimed at those with a significant food for 800 calories.
amount of weight to lose.
Being obese or overweight is a
The other more common way to follow a low- significant risk factor for health
calorie diet is through intermittent fasting. This
means eating normally on most days of the week, issues like type 2 diabetes,
with a set number of lower-calorie days interspersed. stroke and heart conditions
In some versions of the diet, you may begin with a
couple of weeks of eating a very low-calorie diet
every day to kick-start the benefits before switching
to an intermittent fasting plan. Later in this book we’ll
take a look at the different ways of following this diet
in more detail.

9

800 CALORIES OR LESS

Intermittent fasting gives © Getty Images
your body a break between
eating so that it can start to
burn off stored energy, which

often includes body fat

What is intermittent fasting?

Discover why fasting has gained such popularity for its health and
weight-loss benefits

When it comes to low-calorie diets, the chance to break bad habits, weight loss, better
you’re likely to come across the term appetite control and improvements to metabolism.
‘intermittent fasting’, or IF, at some point.
This is because there is usually an element of fasting There are also elements of fasting in Buddhism,
alongside a low-calorie diet. Christianity, Judaism and Hinduism, as well as in
other cultures and tribes around the world. So fasting
The act of fasting in is nothing new and certainly something that our
culture and religion bodies are conditioned to cope with.

To fast, strictly, is to not eat any food or take on Structured fasting
board any drink for a period of time. Long before
it became linked to weight-loss diets, fasting was Fasting has become more popular in recent years
a rite of passage in many religions and cultures. and is at the centre of a number of diet trends. When
For example, fasting for Ramadan is one of the five first introduced, the 5:2 diet was a global success.
pillars of Islam. Muslims fast completely from dawn It is incredibly simple in nature, which given the
to sunset at this time, and can only eat and drink complex and heavily supplemented diets doing the
outside of those hours. This fast is directly mentioned rounds at the time, was a relief. For two days a week
in the Qu’ran, and is thought to bring about certain you reduce your calorie intake to around a quarter
spiritual benefits. of your normal daily requirements. This is usually
considered to be about 500 calories for women and
But it is not just the spiritual self that benefits 600 calories for men. On the other five days of the
– there are also reported physical benefits that week, you eat a normal amount of food, but the idea
come from this period of intense fasting, such as is that you make healthier choices on those days.

10

INTERMITTENT FASTING

Off the back of this successful diet, a number of Reducing the © Getty Images
other diets based on a similar premise have cropped amount you eat
up. Many of these change the fasting ratios – 4:3 or on certain days of
6:1, for example – based on days of the week. Others the week can be
are to do with ‘eating windows’ within every day, very beneficial to
so for example, you might abstain from food for 16 your health
hours a day, and only eat and drink within an eight-
hour daily window. Some people prefer to have one big meal, whereas
others find it easier to graze on smaller amounts of
Intermittent fasting is the umbrella term that brings food more regularly. Picking foods that are filling
all of these eating patterns together. It’s not really but not too high in calories is also key. We will be
‘fasting’ in the traditional or cultural sense, where exploring the best foods to eat on a low-calorie diet
no food is consumed for days at a time, as usually elsewhere in this book.
you never go a day without food and you normally
continue to consume fluids. But what it does do is give While we’ll be going more in-depth into the
your body a longer break from processing food. We benefits of intermittent fasting and low-calorie
all intermittently fast every day as it is. Say you have eating later on, many who start this lifestyle find that
your last bite to eat at 8pm and have your next meal there are so many advantages that it becomes their
at 7am; you are fasting for 11 hours overnight. Which is usual way of life. It could be the secret you’ve been
exactly why your morning meal ‘breaks’ the ‘fast’. searching for to attain long-term health, weight loss
and appetite control.
Making the switch
© Getty Images
As we’ve said, intermittent fasting has gained so
much popularity because it is easy to follow. But that
doesn’t mean it’s simple to switch over, especially if
you’re used to eating at far more regular intervals.
The first few days can leave you feeling quite hungry,
and that is when you need willpower to get through
the day. You may feel the urge to eat more than usual
on the day after a low-calorie or fasting day too, but
you should eat a normal amount of food, making
healthy choices.

As you follow the diet longer term, these feelings
of hunger and the cravings you may experience tend
to dissipate. You will likely find that your appetite will
start to become more controlled and you won’t feel
as hungry anymore.

However, some people find that this transition
period takes longer than others. There are things you
can do to help. How you eat your calorie allowance
during your eating period can make a big difference.

When between What happens when
fasting or lower- you fast?
calorie days, you
should eat a healthy, Fasting gives your body a break from food,
meaning that it can start to burn off stored
balanced diet energy instead, such as any excess body fat.
When we eat food, the hormone insulin rises
© Pexels and this breaks down the energy we don’t
need immediately to store. Carbohydrates are
broken down into glucose, which can then be
used to form glycogen, which can be stored
in your liver or muscles. Once the body’s
glucose requirements are full, any excess
is turned into fat. When we fast for a short
period of time, insulin levels naturally fall and
the body starts to burn through that extra
stored energy.

11

800 caloRIES oR lESS

Benefits of a low-calorie diet

From weight loss and better energy levels, to improved mental health
and wellbeing, how can this diet help you?

T he 800-calorie magic number hasn’t just been (if you are overweight or obese), you are likely to
plucked out of the air. It’s a figure that has experience positive changes.
been born out of numerous scientific studies
and research, and has been successfully implemented Weight loss
in a number of diets. Many meal-replacement
programmes are around 800 calories in the initial The reason that most people embark on low-calorie
phases, and it’s also considered a good target for diets is that they want to drop their weight and burn
those undertaking any form of intermittent fasting to fat. This diet will certainly help with that, so one of its
eat on the low-calorie days. key benefits is that it can help you lose weight, and
fat, rapidly in the initial phases. Once you move to
This is because there are significant
benefits that have been associated with an intermittent-fasting program (or even if you
eating an 800-calorie diet. You may start off with this style of eating from the get-
not experience all of these benefits, go), your weight loss will reduce to a smaller,
but by altering how much you eat, but more consistent, level. You are likely to
what you eat and your weight continue to lose weight until you hit your
target weight, then you can adjust your
calorie intake to maintain it.
Losing weight is one of the best things
that you can do to improve your overall
health. Unfortunately, it’s hard to do –
slipping back into bad habits is common

and often the easier path. Having a clear

Increased energy, better © Getty Images
sleep, weight loss and
reduced stress – there

are lots of benefits to the
800-calorie diet

12

BENEFITS

understanding of the benefits of losing weight can © Pexels
help you to stay motivated. It’s so much more than
fitting into your clothes better (though that in itself Monitor your progress
can be powerful motivation).
Following any diet programme can be hard,
For a start, you decrease your risk of certain and it’s important to stay motivated. It’s not
illnesses and health conditions. Being overweight uncommon for people to start well on a new
puts you at a higher risk of developing type 2 diet and fall back into old habits, putting back
diabetes (see more on this later), heart disease, on any weight they lost. One way that you
certain cancers and stroke. Bringing your weight can stay motivated is to keep a log of your
down to a healthy level will decrease your risk level. progress. You just need a simple notepad
Losing weight can also improve your cholesterol to write down how you are feeling on a
levels, which again reduces your risk of developing daily basis. Note any particular benefits, for
certain heart conditions. example: ‘Today I walked to work and felt full
of energy’, or ‘Today I didn’t crave anything
If you’re overweight, you may also experience sweet’. These small milestones can remind
physical symptoms, such as a bad back, limited you on the hard days that you can do it and
mobility or joint pain. By losing excess body weight, that the diet is working.
these should start to disappear and give you a whole
new lease of life. You might have the
improved confidence
The 800-calorie diet often starts with a period of to try something new –
eating a low number of calories every day for around and meet new people
two to eight weeks, depending on how much weight at the same time
you need to lose. There are many negative beliefs
around this kind of ‘crash dieting’. In actual fact, © Getty Images
the 800-calorie diet is based on modern research
that shows a rapid initial weight loss will not cause
long-term damage to your metabolism as previously
thought, nor will it mean that you inevitably put all
the weight back on again. It’s quite the opposite –
those who rapidly lose weight are more likely to stick
to their diet as they can see instant results, which
is highly motivating. Weight loss then slows as you
move to a fasting cycle, but by this point, hopefully
many bad habits have already been curbed.

Body benefits

The benefits are not just visible on the outside.
There are plenty of benefits that you will feel on the
inside too. For a start, your energy levels are likely to
improve as you get into the diet. This is because you
are starting to lose weight and fat from your body.
Every day you have to use energy to move your body
around in your daily routine. The less excess weight
you have to carry around with you, the more that
energy can be put to better use.

You’ll also find that your lung performance
improves as your fat levels decrease. This enables you
to take in more oxygen per breath – better oxygen
efficiency – and this contributes to your improved
energy levels, too.

As you start to feel more energetic, you are more
likely to increase the amount you are active. That
might mean walking instead of driving or having the
confidence to take up a new sport, but whatever
you decide to do, any extra exercise will boost your
energy further, as well as help you continue to lose
weight, or maintain a healthy weight. As you start to
find exercise that bit easier, you might find you want
to do it more and more.

All this extra energy, oxygen and fresh air can
impact on your brain health too. With energy re-
routed after weight loss, your brain might become
better at retaining new information, improving your
memory and cognitive ability.

13

800 caloRIES oR lESS

4 unexpected benefits © Getty Images

We’ve gone through the main benefits of
following the 800-calorie diet, but here are a
few more that you might not be expecting!

1 Food might taste different 3 You may experience
There are some anecdotal stories and small more mindfulness
research studies that suggest losing weight,
particularly a significant amount, may alter your When you are eating to a controlled diet and
tastebuds. This change varies from person to person. following a more structured exercise regime, you’re
Some find that food is more flavourful, so they enjoy likely to be more in tune with your body and what
it more. Others find that food tastes duller or less you’re doing. This heightened awareness can make
intense, which can lead to a reduction in appetite and food more enjoyable and more of an experience,
further weight loss. You may find that you like new and being able to focus on exercise without
foods and dislike others too. outside distractions can reduce stress and anxiety.

2 You may get ill less often 4 You might improve your
Being overweight can make you more prone bone health
to catching common viruses and infections. By
undertaking the 800-calorie diet, not only are Some research has shown that having extra fat
you losing weight, which can help, but you are around your stomach can be bad for your bone
more than likely also eating better foods too. More health and joints, as it puts extra pressure on them.
fruit and vegetables in your diet can bolster your Losing weight can help to reduce arthritic pain,
immune system. joint pain and weak bones. You can also increase
this benefit by undertaking some weight-bearing
strength exercises.

Mental health food for hours afterwards. If you have your last meal
and wellbeing earlier in the evening and then nothing after that, by
the time you go to bed your body has done a lot of
Undertaking a low-calorie diet and losing weight the hard work of digestion, meaning that it can work
can impact strongly on your mental health. Obesity on other things, such as rest and recovery. You are
has been linked to higher levels of depression and likely to sleep better and wake feeling more alert.
anxiety. If you do suffer from a serious mental-health Plus, as your body will be spending more of that time
condition, losing weight alone may not help if there in a fasted state (which doesn’t occur until up to
are other underlying problems. However, for some eight hours after your last meal), you will be burning
people, being self-conscious about their body and fat too – as you sleep!
weight can lead to feeling anxious in social situations
and feeling low. By taking control of your eating and Another upside of all this extra energy and sleep is
following a structured diet, you might start to feel that you are likely to feel a reduction in stress levels.
better about yourself. It doesn’t mean that stressful situations in your life
will suddenly disappear, sadly, but that you are better
You may also find that your sleep improves. If equipped to cope with them. Stress is a common
you’re used to eating late at night, before you go trigger of overeating, so by reducing your stress,
to bed, your body is having to work hard to digest you’re also more likely to stay on track with your diet.

14

Your sleep can improve, BENEFITS
which helps your
Through better meal
cognitive functions and planning and budgeting,
energy levels
you could also save
money on this diet

Type 2 diabetes © Pexels
management © Pexels

The 800-calorie diet has been linked to type 2 If you don’t have diabetes, the diet is still hugely© Getty Images
diabetes as a way of reducing or even reversing beneficial, as we have shown. It can prevent you
your blood-sugar levels to normal. DiRECT (www. from becoming pre-diabetic and reduce your risk of
directclinicaltrial.org.uk) is an ongoing research developing type 2 diabetes later in life.
study in the UK. It is looking at whether offering
an intensive programme for weight loss could Practical benefits
be of significant advantage to people who have
type 2 diabetes. The specific aim is to reverse the The benefits of the 800-calorie diet are not just
condition completely. One of the programmes that physical or mental. There are practical benefits too.
is being trialled involves eating 800 calories a day to For example, because you are more likely to be
encourage rapid weight loss. planning your meals in advance, and eating less junk
food, you might find that your food-shopping bills
After following participants for two years, DiRECT come down. We have advice on budgeting and meal
is able to draw some conclusions and see results. It planning elsewhere in this book.
shows that remission within 24 months is more likely
with greater weight loss. The study shows that the You may also find that you walk or cycle more,
effects of diabetes are significantly reduced with rather than take the car or use public transport. This
intervention (so undertaking a low-calorie diet plan), can also help you to spend less money, as well as
with a 50 per cent reduction in diabetes medication. being more environmentally friendly.

The results from following an 800-calorie plan As a result of your weight loss, increased energy
significantly outstrip the results from standard GP- and new lease of life, you might try new hobbies or
led diabetes care. It also found that the more weight activities, meet new people and find new passions.
people lost through the diet, the more likely they
were to be able to get their blood-sugar levels under It’s amazing how something as simple as getting
control without medical intervention. your diet under control can have so many wide-ranging
benefits that can affect every facet of your life.
Type 2 diabetes is becoming more and more
common. 90 per cent of all people with diabetes More energy means you
have type 2. Six in ten people have no symptoms can keep up with the
when they are diagnosed with diabetes, according to kids, no matter what
Diabetes UK, which can come as quite a shock. they want you to do!

In simple terms, diabetes is when your body
cannot produce enough insulin to break down the
carbohydrates in your food and turn it into glucose.
This in turn raises your blood-sugar levels. It also
means that your body can’t get enough glucose
where it needs it, so you might start to feel very tired.
You may also need to go to the toilet frequently, get
recurrent infections and feel thirsty all the time.

If you have type 2 diabetes, or are considered
at risk of developing diabetes, it’s important to
control your blood-sugar immediately. Having high
blood-sugar in the long-term can lead to many
complications, damaging your heart, eyes, feet and
kidneys. The condition can be managed, and as
shown in the mentioned study, even reversed.

The best advice for those with type 2 diabetes is
to eat healthily, be more active and lose weight to a
healthy level. This is a key benefit of the 800-calorie
diet – it can address all of these management criteria
and help you to get diabetes under control.

15

800 CALORIES OR LESS

Best foods
to eat

When you’re restricted to just 800
calories, everything you eat has
to count. Here is our guide to the
most filling low-calorie meals

Following a loose Mediterranean
diet, high in fruits, vegetables,
fish, lean meat, healthy fats
and oils, is an excellent way to
consume your 800 calories

16

BesT FooDs To eaT

When your calorie intake is limited, you Herbs and spices
need to make the very best food choices. are your friends
You only have 800 calories to play with, so for adding a punch
every single mouthful should be delivering something of flavour to low-
that is going to fill you up and provide you with a calorie meals
good range of nutrients.
The diet also includes plenty of legumes and beans.
It is useful to meal plan when you are on a low- These are known to be filling and are low in calories.
calorie diet, as you can make sure that over the Experiment with mixing up your varieties in order
course of a week’s meals, you are consuming plenty to get a good range of benefits. The Mediterranean
from all the main food groups, and eating a wide diet has less meat than is generally eaten in the UK
variety of fruit and vegetables. and the USA, and legumes and beans often fill that
gap. For example, you could have a five-bean chilli
One of the most highly recommended diets to con carne instead of a beef version, which will be
follow when eating few calories is the Mediterranean healthier, lower in calories and just as tasty.
diet. This has been widely touted as the ‘perfect’ diet
for health. Following the principles of this diet on While the Mediterranean diet doesn’t include a
your low-calorie and full-calorie days will ensure that huge amount of meat, it does have fish. Fish helps to
you are eating a healthy and balanced diet. provide good fats that are essential to many of our
body’s functions, as well as improving brain health,
What is the eye health, skin condition and nail growth. If you
Mediterranean diet? don’t already eat fish, try to increase your portions
until you are eating it twice a week, with one of these
The Mediterranean diet mirrors the general lifestyle portions being oily fish. You can also increase your
enjoyed by natives of France, Spain, Greece and Italy,
and others bordering the Mediterranean Sea.
Though each country does not have an identical
diet, there is a broad definition of the Mediterranean
diet that many of these countries share. It’s worth
mentioning that these countries typically have
lower levels of heart problems, longer lifespans and
less of an obesity problem – so they must be doing
something right!

In general, a Mediterranean diet has plenty of fruit
and vegetables, making up half of your plate at every
meal. Try to aim to have a wide variety, eating lots of
different colours. The great thing about most fruits
and vegetables is that they are high in nutrients,
but low in calories. If you ‘eat the rainbow’, you will
be ensuring that you get a wide intake of different
nutrients. Experiment with salads to try a different
combination of ingredients and make your lunch
more interesting.

Eggs for breakfast
are a great way of
filling yourself up

without needing
to snack

What to drink

You don’t want to be adding extra calories to
your day through what you drink, so it’s best
to stick to very low-calorie fluids. Water is
always best, as this helps with your digestion.
You could infuse it with fruit if you like a little
bit of flavour. Herbal teas are good too, but
there is nothing stopping you having your
standard black tea or coffee. Just remember
that any sugar or milk you add will count
towards your calorie intake. Avoid soda, fruit
juices, commercial smoothies and milk as a
drink, as these will add too many calories
onto your day without filling you up.

17

800 CALORIES OR LESS

of protein and not packed with fat. It’s also not too
calorific, as long as you don’t fry it in vats of oil. If
you’re vegetarian, you need to ensure that you are
getting plenty of protein from other sources, so eat
lots of eggs, beans, pulses and dairy products.

You can’t beat a salad for lunch Breakfast ideas
in the summer months, with
Breakfast is an important meal, as it’s the first thing
lots of interesting ingredients you eat after fasting all night and it needs to keep
you going. This is even more key when you’re eating
intake of good fats by adding olives to your salad, or 800 calories, as you don’t want to need a snack a
cooking with olive oil. couple of hours later.

Finally, you should also eat good-quality, starchy Porridge is a good option. If you make it with
grains and cereals, which make a good base for main water or a low-calorie milk drink (such as almond
meals and fill you up. This includes things like pasta, milk), it doesn’t have too many calories on its own.
bread and oats. Although these are higher in calories, Add cinnamon for a calorie-free punch of flavour, or
as long as you serve the right portion size, they can top with berries, which have the advantage of being
still be enjoyed regularly. fibrous and filling too.

Feel fuller for longer Eggs for breakfast are also a great option. You can
make a very low-calorie omelette with some lean
The key to success on the 800-calorie diet is to eat ham and spinach for extra nutrients. You could even
foods and adopt tactics that will make you feel fuller bake this mix in a muffin tray to make individual
for longer. Hunger pangs are the quickest way to servings that you can take with you on the go.
cave in and eat whatever is to hand, so it’s best to
avoid them where possible. If you’re in a real rush, you could opt for a
smoothie. Don’t go for the ones you can buy in a
One simple trick to ensure that you feel full is to shop, as they are usually packed with sugar. But you
drink enough water. Dehydration has all manner of could make your own using quality ingredients, such
its own side effects, but drinking water can make you as Greek yoghurt, oats, berries, green vegetables and
feel full and stop you from snacking between meals. chia seeds, so that it’s filling and nutritious, but not
going to break the calorie bank.
Next, you need to look at the composition of your
main meals. Make sure you are eating foods that give Lunch options
you good fats, protein and fibre, as these will all help
you to feel fuller for longer. This is not a low-carb Lunch is often when people struggle, especially when
diet, but you will likely need to drop your carbs a you need to take something out of the house with
little. This is because many of us eat a high-carb diet, you to work. It’s not always easy or practical to have
way above normal recommendations. It’s not unusual a cooked lunch, so what you really need are some
to eat 70 per cent carbs without really thinking about options that require little prep and can be easily
it. Most of us don’t eat enough protein and have been grabbed in the morning.
conditioned to avoid fat.
Soup is a real saviour here. You can pack soup
You need to think in a different way about your with loads of tasty, filling ingredients and yet it can
food. You want to eat about 40 per cent carbs, which be very low in calories. You can keep it warm in a
is a lot higher than a low-carb diet, usually around flask, or heat it in the microwave when you’re ready.
20 per cent. If you were undertaking a keto diet, that Choose a good vegetable base, such as beetroot,
would drop even further to 5 to 10 per cent. So 40 carrot or potato, as this will create a thick soup that
per cent is still quite generous, but it might need a doesn’t leave you hungry. Add extra vegetables or
little planning in your meals. You can, and should, still pulses, and uses herbs and spices for a flavour boost
eat things like pasta, but opt for wholegrain versions along with a good stock. We love carrot and ginger,
and drop your portions so it’s only taking up a and apple and parsnip for strong flavours.
section of your plate alongside a source of protein, a
small amount of fat and plenty of vegetables. Another option is the ever-faithful salad, but make
it interesting or you’ll just feel deprived eating ‘rabbit
Your protein can come from lean meats, if you eat food’. There is nothing ‘rabbity’ about a filling chicken
it. Chicken and turkey are good sources of protein salad with a homemade satay sauce, or a classic Tuna
and are not too high in calories. It’s best not to eat Niçoise with soft-boiled eggs and asparagus. Just be
too much red meat anyway, but if you do, avoid careful of the dressings, as they can be very calorific.
processed meats like bacon or sausages. Instead, go A drizzle of balsamic vinegar or olive oil is all you
for lean steak, for example, which is a good source need, or make your own yoghurt-based dressing.

Dinnertime

Your main evening meal doesn’t have to be boring.
Most classic family meals can be overhauled to be
lower in calories, and it’s easy to cook for everyone

18

BesT FooDs To eaT

Top filling foods Legumes

The best foods on this diet are ones that leave Make your main meals last longer by adding
you feeling fuller for longer, but don’t eat into beans, peas or lentils to your plate. These are high
your calorie count too heavily. Here are our in protein and leave you feeling fuller than if you
favourite foods for filling up. base your meals on simple carbs, like pasta.

Oats Potatoes

Perfect for breakfast, oats made with a low- For once we actually mean the white kind!
calorie milk or water can fill you up and give you Potatoes have had a bad rap the last few years
loads of energy to start the day. They are packed in many different diets, but actually they can be
with protein and fibre, both known to help you very filling and are not too high in calories for a
feel full. main meal.

Full-fat yoghurt Chia seeds

Avoid the diet versions of yoghurts, which are low Not just the latest ‘superfood’, chia seeds really
in fat but often high in sugar. Stick to the full-fat are worth their reputation. Those tiny seeds have
version and add Greek yoghurt to your menu. plenty of protein and a huge amount of fibre, so
This is high in protein and can help you feel full adding a handful to your cereal or salad can fill
without too many calories. you up for a lot longer.

Eggs

Eggs are full of nutrients and high in protein. Plus,
they are incredibly versatile and you can eat them
for any meal. Hard-boiled as part of a salad, or
scrambled for breakfast, eggs should definitely be
on the menu.

Cottage cheese

This is a popular snack among dieters for a
reason. It’s tasty, low in calories and high in
protein, plus it’s known for helping reduce hunger
throughout the day.

without having to make separate meals for yourself. However, sometimes you just need to eat All images © Pexels
For example, why not make your own meatballs something, so ensure that you make good choices
using lean mince, herbs and spices? You can serve it when you do. Try to be prepared so that you don’t
with plenty of vegetables and a homemade tomato have to rely on what’s in the nearest shop.
sauce for yourself, while other members of the family
can have it with spaghetti. Good options are rice cakes, carrot sticks and
hummus, a boiled egg, a small portion of nuts, a small
Dishes like curry are always good because they tub of Greek yoghurt, an apple or a banana, or some
can be made with lean meat and vegetables, along cottage cheese.
with plenty of spice for a strong flavour. Serve with
a small portion of rice and loads of steamed greens. As you can see, even though you are eating fewer
Stews are a similarly good option, as you can fill calories a day, there is no reason to not have tasty
them with plenty of earthy veg, like sweet potatoes, foods. It’s all about controlling the portion size
mushrooms, onions, carrots and more for a low- and eating the right foods at every meal so that it
calorie but comforting meal. Curries and stews are becomes a lifestyle you enjoy and not just a diet.
also excellent options when it comes to cooking in
bulk and freezing portions for when you’re busy. Prepare healthy lunches that you can
grab and go, to avoid temptation
Stir fries are a great choice when you’re in a hurry. from the local coffee shop
Lots of quick-to-cook veg like spinach, kale, broccoli
and asparagus can be thrown in with some chicken
or prawns, and a little soy sauce and spices. Tasty,
fast and healthy.

Snack time

It’s really best not to snack on this diet. It’s much
better to eat your 800 calories across three (or even
two) filling and nutritious meals, rather than waste
anything on snacking.

19

800 calorIES or lESS

Top foods to avoid

If you’re looking for 800-calorie success, make sure that these foods are
not on the menu

What you don’t eat is just as important Most convenience foods and fast foods are
as what you do eat when it comes to manufactured in a way that makes them particularly
sustainable weight loss. If you only have unhealthy. They often have higher levels of fat than
800 calories to play with, there is no room on the an alternative meal you cook for yourself. They
menu for high-calorie, high-fat foods. Did you know are also quite addictive, yet portions can be small
that one shop-bought blueberry muffin, for example, (ironically to keep the calorie data for each portion
could use up well over 300 of your daily calories, down) so you end up eating more than you should to
leaving you just over half for the rest of the day? fill yourself up.
Not only that, it will spike your blood sugar and then
you’ll experience an energy slump, which in turn While ‘fast food’ relates to the speed at which food
affects your willpower and leaves you more likely to is cooked and prepared, it is also fast when it comes
make ongoing bad food decisions. to moving through your system. The highly refined
and commercially processed ingredients give you an
Convenience foods initial energy boost, which then fades, leaving you
feeling tired a few hours later.
Fast food and ready meals are incredibly popular ways
to eat, especially when you don’t have a lot of time to Junk food
play with. Some fast-food outlets are also very cheap,
so it can be tempting. But these kinds of foods are It is no surprise that things like cakes, biscuits, crisps,
among the top culprits when it comes to sabotaging chocolate and sweets are out on this diet. These
your plans to lose weight. highly processed foods are loaded with calories, fat
and sugar. They have no nutritional benefits.

Sadly, cakes and © Getty Images
biscuits do not belong

on the menu for the
800-calorie diet

20

FooDS To aVoID

Hidden calories High-calorie © Pexels
drinks can eat into
When you begin counting your calories, you your daily calorie
will start to realise just how many hidden allowance quickly
calories there are in your diet. These are
calories that you eat or drink without really You should also be careful of pastries, as these
registering them, but they all add up. Take that often have layers of butter within the flaky pastry,
sugar in your tea – and add on 15 calories per and are made with highly refined ingredients. Ice
cup! Sauces and condiments can be packed cream is also one to avoid. While not that high in
with calories and the serving size is usually calories per stated portion, it’s very easy to overeat
only one tablespoon, which could contain as those portion suggestions are often for one or two
over 100 calories. Oil is another one to bear in scoops, whereas typically we all eat more than that.
mind. When cooking, you need to remember
to add on the calories for the cooking oil – a That’s not to say you can’t have the odd treat,
tablespoon of olive oil is 120 calories. but there is a very big difference between eating a
couple of squares of good-quality dark chocolate or
Fast food might be a slice of cake at a birthday party, and eating a bag
tasty but it’s packed of crisps with lunch every day and polishing off a
with calories, sugar and packet of biscuits in the evening watching TV.
fat, so you should avoid
as much as possible High-calorie drinks

It’s so easy to forget about your drinks when you’re
counting calories, but what you drink can have a
huge impact on your overall daily intake. When
following this diet you should avoid any high-calorie
drinks. This includes all fizzy drinks and sodas, which
can have a lot of calories and yet your body will not
recognise them as ‘food’, meaning you will not slay
your hunger at the expense of those calories.

Other drinks to watch include fruit juices and
smoothies, which might seem healthy on the outside,
but they are often full of sugar and calories. A glass
of orange juice can easily be 100 calories, which is a
large proportion of your daily intake.

If you’re partial to a fancy coffee on your way to
work, think again. A large latte could set you back
190 calories, even when opting for lower-calorie
milks. Avoid anything made with cream, sugar or
large quantities of milk. And also beware those tasty
syrup toppers, which only add needless calories to
your drink.

You may reach for the low-calorie soda instead,
but it’s worth bearing in mind that this might not be
overly helpful. It’s true that they do not contain many
calories, but they are very sweet, which can lead to
cravings for more sweet foods. If you’re trying to
break the sugar trap on this diet, stick to plain water,
herbal teas and black coffee.

Mainly it’s common sense when it comes to
avoiding certain foods. If it comes in a packet, it’s
probably highly processed and therefore should be
avoided, where possible.

21

800 caloriES or lESS

The different diet options

How to follow an 800-calorie diet to suit your lifestyle

There are many versions of diets that use the
800-calorie magic number. How much weight
you have to lose or what your goals are for
undertaking this new regime will determine the best
way to follow the diet.

The drastic solution © Pexels If you drop to 800
© Getty Imagescalories every day
If you’re looking for a quick fix or you have a lot of for an initial period,
weight to lose, then you may wish to start with an you will likely see
initial period of daily calorie restriction. This means
aiming to eat just 800 calories a day, every day, for a rapid weight loss
set period of time.
Meal replacement
This kind of diet should only be undertaken by diet plans
those with a significant amount of weight to lose. It
is really aimed at those with a BMI over 30, which In this book we focus on eating real foods
is the definition of obese, or those at risk of type within your 800-calorie allowance. There
2 diabetes/prediabetes. It is wise to check with a are, however, plenty of low-calorie meal-
medical professional to ensure this kind of diet is replacement diets that also aim to provide
right for you. you with around 800 calories a day. The
idea is that you replace all your meals with
Some diets suggest an intensive period of up to replacement products, which come in a
eight weeks eating 800 calories a day. The diet, choice of shakes, smoothies, soups, bars
which is based on a decade of research, claims to and more. After initial weight loss, you
improve and even reverse most cases of type 2 start to reintroduce normal food alongside
diabetes or prediabetes. It aims to massively reduce the replacement products, but you make
fat around the stomach as quickly as possible. healthier decisions and stick to your target
calorie plan. These plans can be effective if
When undertaking this kind of diet, what you you need a drastic solution, but they can also
eat every day to make up that 800 calories is very be expensive.
important. Most diets follow the Mediterranean way
of eating, as this is considered one of the healthiest
diets available. It involves eating less refined, starchy
carbs, lots of fruit and vegetables, plenty of protein,
some healthy fats (such as olive oil) and a little dairy.
Restricting calories to 800 a day and following this
Med-based lifestyle, you can see fast results in terms
of weight loss and improved health.

It’s important to note that this kind of weight loss
is not sustainable. It’s not advised to stay on 800
calories a day for too long – we generally need more
calories than that, even if we don’t exercise, to support
our body and its natural functions.

The new 5:2

Other diets that limit caloric intake to 800 calories
have a shorter initial period of around two weeks,
before you move on to having some higher-calorie
days. You can opt to move to an intermittent fasting
pattern on this diet either after an initial period
of 800-calorie days or from the outset. For those
who are looking to lose weight more slowly, in a
sustainable way that doesn’t shock the body with a
sudden, rapid weight loss, intermittent fasting can be
the solution.

The rules mirror the previous 5:2 diet. For five days
a week, you eat a normal amount of calories, but you
still follow the principles of a Mediterranean diet so

22

DiFFErENT DiET oPTioNS

When following any version © Getty Images
of the 800-calorie diet, the
food that you do eat should

be based on the healthy
Mediterranean lifestyle

that you are focusing on high-protein, low-carb and For many people, evening snacking is a real
healthy fat and dairy. On the other two days, you eat downfall. The first few evenings might be hard as you
the same foods but you limit yourself to 800 calories. adapt to not eating after a certain time, but it will
These are your ‘fasting’ days, although you are not create new good habits instead. If you eat too late
strictly fasting as you do still eat. at night, your body is still trying to digest food when
it should be using its downtime to rest, recover and
The benefit of using this diet from the beginning rebuild its key systems and organs.
is that it is much easier to follow. You’re less likely to
suffer from hunger pangs, as you know you will be As is the case with all diets, it’s about finding the
eating more again the next day. It doesn’t require the variation that works for you, or if there isn’t a ready-
same level of willpower as the more intense versions made solution, using a combination of programmes
of the diet, and can be sustained long term. to create a tailored and personal plan.

Time-restricted eating You can opt to eat © Getty Images
all of your 800
Another way to follow the 800-calorie diet is to
combine your 800-calorie days (whether they are calories within a time-
every day or a couple of days a week) with a timed restricted window
eating plan. The aim of this regime is to eat all of
your food within a ten-hour window, and not eat
anything for the next 14 hours. This gives your body a
daily fast, so it has a chance to burn other sources of
energy, such as body fat, as well as have a break from
the rigors of digestion.

This means that if you have breakfast at 8am, you
will have your last meal finished before 6pm, and not
eat again until the next morning. You can shift your
ten-hour window to suit your own needs and daily
routine, making it flexible. It can be hard to get used
to eating in a restricted window, but it does have
some great benefits.

23

800 CALORIES OR LESS

Exercise on a You can exercise on a low-calorie © Pexels
low-calorie diet diet, but you may need to adjust

the intensity to start off with

Can you, and should you, exercise when eating 800 calories or less, and
what is the impact on your body?

The NHS UK recommends that we all (adults less and follow a lower-carb diet, your body will have
between 19 and 64) aim to be active every the chance to start burning its stored fat, which it can
day, with at least 150 minutes of moderate then use for energy.
aerobic activity a week and strength exercises twice
a week. This guide is based on the fact that you’re As you get used to the diet, or you move from the
eating the right amount of calories for your body’s initial 800-calories-a-day phase into an intermittent
needs. When you decide to move to a lower-calorie fasting cycle, you can bring more exercise into the mix.
diet, your exercise needs might have to change too, It’s best to find something that you enjoy, as you’re
at least at first. more likely to stick with it. Try a couple of classes at
the gym or download different workouts from the
If you don’t internet to do at home and see how it goes. At the
currently exercise end of the day, you just need to be moving more than
you were before to see the benefits.
If you don’t currently undertake any form of structured
exercise, now is not the time to start a new strenuous One form of exercise that is often promoted
regime! It’s quite enough for the body to adapt to 800 alongside 800-calorie eating and fasting-day diets
calories a day, without trying to increase your exercise is HIIT – High Intensity Interval Training. This is
levels at the same time. particularly effective for time-poor individuals, in
addition to those who don’t really enjoy exercise, as
However, you can start getting a bit more active on it can be done in just a few minutes a day. Even doing
a daily basis. Depending on your fitness starting point, five minutes a day a few times a week can improve
this could be as simple as a short, but deliberate, walk your aerobic fitness, help your blood-sugar levels to
around the block, going for a swim or throwing a ball stabilise and increase your overall fat loss.
around with the kids.
Interval training can be adapted to suit anyone. Just
One of the side effects of eating fewer calories than find an exercise that gets your heart pumping, which
your body needs is that you will feel your energy you can do at a moderate to high pace for about 20
levels drop at first. Your body has got used to a seconds. You then recover completely in between
regular intake of carbs and sugar. As you start to eat and repeat. There are plenty of HIIT workouts on the
internet for all abilities to get you started.

24

EXERCISE

Find something you enjoy, © Getty Images If you already exercise
whether that’s a group © Pexels
class or a solo activity, so If you’re already a keen exerciser, then your
you stay motivated © Pexelsexperience might be a little different. You’ve probably
been relying on carbohydrates to fuel your exercise
Home HIIT workout and, during the course of this diet, you will hopefully
teach your body to tap into its natural fat stores.
You can do a simple HIIT workout at home
with no equipment, and maximise your fat- In the initial period of the diet, a drop in your
burning potential. Simply pick one of the natural energy levels might make it difficult to
exercises below and do it at your personal exercise at your normal levels. That’s not to say that
maximum intensity for 20 seconds. Then you have to stop exercising completely; just that you
recover for 40 seconds (or however long you might have to adapt for a few weeks.
need to feel ready to go again). Then repeat,
with the same exercise or a different one. If you’re struggling with your normal workouts,
Aim for three to five sets to begin with and lower the intensity or the duration. Listen to your
increase as your fitness improves. body and know that it’s only a short-term change. As
• Star jumps your body gets used to the lower calorie intake, it will
• Running on the spot become more efficient at burning fat for energy, and
• Press-ups (on knees or toes) you will be able to increase your exercise.
• Squats
• Sit-ups When you switch to an intermittent fasting pattern,
Make sure you warm up before starting and you might find, at first, that you do your exercise on
stretch to cool down. your higher-calorie days, rather than the fasting days,
but there are benefits to exercising on your low-
calorie days.

Fasted exercise

It is possible to exercise on your low-calorie days,
and even on an empty stomach before you break
your daily fast. In fact, it might even enhance your
performance. There is some evidence to suggest that
if you can get your body to burn fat for energy, your
body will be able to perform better in exercise, as it’s
not relying solely on the short-term burst of fuel that
carbs provide.

It’s also been shown in some studies that fasted
exercise can burn more fat than exercising in a
non-fasted state, which can therefore improve your
weight-loss progress.

We’re not talking about running a marathon on no
food – for endurance events or intense exercise, you
will still need carbohydrates and higher calories to
perform at your best. But for your normal day-to-day
exercise, you should consider trying to fit it in early
in the day before you start your eating window and
maximise the benefits.

Exercise doesn’t have to be
high-impact or for a long
time; any movement will
improve your fat loss

25

800 caloriES or lESS

Side effects Tiredness, headaches © Getty Images
of consuming and grogginess can
fewer calories happen in the first

week of changing to a
low-calorie diet

Switching to a low-calorie diet can be a shock to the body at first,
so what side effects can you expect?

There are inevitable side effects that come Headaches are common © Getty Images
with changing your diet. Switching to an when your blood-sugar
800-calorie diet might have numerous benefits, level drops; make sure
but there are some downsides too. Thankfully many you up your water intake
of these side effects will pass once you are through
the initial few weeks, as your body adapts to the diet. tap into your body’s fat reserves. It takes time for
your body to start to adapt and burn fat to provide
However, it is often the side effects that cause you with the energy you need. You can expect to feel
people to stop diets and return to their previous fatigued for the first few weeks, but then you should
lifestyle. By having an understanding of the possible start to feel your energy lift.
side effects, you can prepare for them, giving you the
tools to stay on track. Another common side effect, or more accurately
series of side effects, is an upset digestive system.
If you are following the 800-calorie diet in a fasting You are probably eating more healthy foods on this
pattern, you may not find the side effects as extreme diet, and that includes more fruit, vegetables and
as if you were undertaking a period of daily low- fibre. This can shock the digestive system if it’s not
calorie eating. However, you may find you struggle on used to it. Plus, having fewer calories, your body’s
the first few fasting days as you get used to them. various internal systems and processes need to learn

Common side effects

There are certain side effects that are likely to affect
most people. These are fairly minor, from a health
perspective, but it can be unpleasant to have to
deal with them. You may, for example, feel quite
tired when you first drop your calories. This is not
unexpected, given that you’re removing quite a large
source of energy from your body. Your body is used
to being regularly fed new energy, never having to

26

SiDE EFFEcTS

You may experience a
range of digestive issues
as your body gets used
to fewer calories and
healthy foods
© Pexels
to work using alternate energy sources, which can © Getty Imagestake the plunge. For example, it can increase the risk
take a period of adjustment. It’s not uncommon to of gallstones. As you lose weight rapidly or undertake
suffer from constipation or diarrhoea, as well as a fasting day, the liver releases more cholesterol
stomach cramps and feelings of nausea. into your bile, which can cause gallstones. There are
medicines that can be taken before undertaking a
Headaches and dizziness rapid weight-loss programme to prevent gallstones,
but this needs to be discussed with a medical
Many people suffer from headaches when switching professional. It’s also worth noting that being
to a low-calorie diet. This is caused by a low overweight or obese comes with an increased risk of
blood-sugar level, due to a lack of glucose in the gallstones too.
bloodstream. You need to ensure you’re drinking
enough water too – you may need more. Another more serious side effect only affects
women – it might disrupt your periods. When there is
Low blood-sugar can also cause dizziness in some not enough energy in the body for all of its functions,
people. This can have an impact on your everyday some start to switch off. One of these is the
life, so make sure that you carry a low-calorie snack menstrual cycle; it’s a survival mechanism that in the
with you in case you need it if you feel dizzy. You will past could prevent a woman from getting pregnant
need to experiment a little with this diet and make at times when food was scarce. However, it can lead
sure you eat enough at the right times to prevent this to hormonal problems. If this happens, consult with
from happening. your doctor immediately.

More serious side effects As with all diets, it is about finding a balance
between the benefits and the side effects. In most
Most people can undertake a low-calorie diet with cases, minor side effects will pass with time and you
few problems, however there are some more serious can start to really reap the benefits. More serious side
side effects that you need to be aware of before you effects should never be ignored and if something
isn’t right, seek medical help.

Monitor your nutrients

Unless you are mindful about what you are eating,
cutting a huge number of calories from your daily
diet can lead to a lack of nutrients. It can be very
hard to reach the recommended daily allowance
of all your major nutrients when only eating 800
calories a day. You can balance this across a week
when you are in a fasting pattern, but if you are
eating low calorie every day, you should consider
a good-quality supplement to help you meet your
nutritional needs. Make sure you opt for one with
all the key vitamins and minerals.

27

800 calORIES OR lESS

Plan and budget your meals

Planning your meals is the real secret to success on this diet, and it
doesn’t have to break the bank either!

If you’re determined to stick to your diet, the best as well as your diary and access to a choice of low-
thing you can do is get to grips with good meal calorie recipes.
planning. If you have to make decisions as you
go along, it takes time to consider what you have Take a look at your diary and see if there are any
available, check the calorie content and prepare the days that you need to accommodate for. This might
meal. This sets you up for failure, as you’re not always be because you have an event to attend, you’ll be
going to have the time to go through this process, home late from work or you have a gym class booked
and snap decisions can often be bad decisions. in. On these days you might not need to plan an
evening meal, for example, or you might need to plan
Instead, it’s much better if you have a plan of what for something quick and easy.
you are going to eat on what day, so when it’s a
mealtime, you don’t have to make any choices. Even Once you know how many meals you will need on
better, if part or the whole of the meal has already each day, write down your target calorie allowance
been prepped, it saves you time too. too. If you’re in the initial phase of the diet and eating
800 calories every day, this is straightforward, but if
It’s not easy to get into a routine of meal planning you’re in an intermittent fasting phase, note which
and meal prep, and doing it all within your own days you are sticking to 800 calories and which are
budget, but once you get the hang of it, you’ll your higher-calorie days.
wonder how you ever managed before!
Next you can start adding in your meals. It’s easy to
Meal-plan basics get carried away when you first get started and plan
loads of different meals, but it’s a lot easier if you can
There is no right or wrong way to meal plan, but a duplicate some options, or use similar ingredients.
good place to start is to set aside some time at the For example, you might want to pick two breakfasts
weekend to prepare for the week ahead. You’ll need that you like and alternate them. You might also wish
something to write your meals and any snacks on, to have a simple lunch of which you can prepare a
few days’ worth in one go, to save time.

28

PlaN aND BUDGET

Prep interesting, © Getty Images
colourful and tasty

meals in advance
to help you stay on
track with your diet

As you add your meals to the planner, remember much easier to see what you have at a glance without
to add up your daily calories as you go to ensure having to root around in the drawers.
that you don’t go over the allowance. Don’t forget to
include any extras, like cooking oil or salad dressing, For things like salads for lunch, you probably can’t
that may increase the overall calories of a meal. Think prepare that much in advance, but you may wish to
about when you’re fitting in exercise too, and make hard boil some eggs, cook some chicken or whip up
sure that you have a good meal for recovery planned a simple dressing. In the morning, you then need to
after a hard session. simply assemble and go. Make sure you have plenty
of reusable containers to hand each day so that you
Batch cooking and prep can just pack up your lunch easily, and don’t forget
about cutlery.
If you can make the time to do some meal prep, it will
really make a huge difference. Set aside a couple of There are quite a few breakfast options that you
hours on a Sunday if you can and you’ll be surprised can prepare in advance, such as overnight oats,
just how much you can get done. Have a good look homemade granola and egg muffins. If you like a
at your meal plan and think about what it is you can smoothie for breakfast, you could portion and chop
prepare in advance. everything you need, placing it into individual serving
bags. In the morning, open a bag, chuck it in your
Some dinners are perfect for cooking in advance. blender, add fluid and mix.
Things like stews, curries and soups can be prepared
and reheated when you need them. They freeze really If you don’t have time for a long batch-cooking
well, so you can make a large number of portions session at the weekend, you can still get organised.
and start to build up a freezer stash of healthy meals. When you’re cooking in the week, just double the
They are as quick to reheat as a ready meal, but portions for some of the meals and freeze the
nutritionally balanced and low calorie. Don’t forget leftovers. Do this a few times a week over the course
to label what you freeze and include the number of of a month and you will start to build a really good
calories for future reference. stash of pre-prepared meals.

You do need to get into a good freezer routine Sticking to your budget
though, or you’ll end up with lots of meals at the
bottom that go past their best because you’ve Diets can seem quite expensive sometimes,
forgotten they’re in there! Always pack new meals especially ones that rely on fresh ingredients and lots
to the bottom so that the ones you need to use up of meat or fish. But it is more than possible to stick to
first are on the top. It can also be handy to keep your budget and still follow this diet.
a physical list on the outside of your freezer with
everything you have stored inside. This makes it When you’re meal planning, don’t forget to
stocktake what you have in the house first. Make sure
you plan your meals around ingredients that you

29

800 calORIES OR lESS

© Getty Images have to hand. Pick a couple of days when you eat
from your freezer stash too. This will instantly start to
Love your leftovers © Getty Images reduce your shopping bill.

Lower your food waste and make the most © Pexels Make a list of everything you need to restock your
of leftovers! If you have leftover meals, then staples and prepare that week’s meals. When you go
you can freeze them to eat another time. shopping, don’t be tempted to go ‘off list’. If you have
Alternatively, you could eat the rest the next planned properly and stick to your list, you’ll be able
day, adding fresh vegetables or salad to bulk to keep your shopping under budget.
it out. You can also use leftovers to form the
basis of a new meal. So, if you have roasted a You can also save some money by not always
chicken on a Sunday, you could make a tasty buying fresh. For example, something like avocado
chicken soup or add leftover cooked chicken can be expensive fresh and they go off so quickly
to your salad for lunch. Love Food Hate that they often end up in the bin. Look in the freezer
Waste (www.lovefoodhatewaste.com) has section of the supermarket and you can usually get
some great recipes for using up everything avocado halves or chunks. This can be stored in your
from potato peelings to tomato sauce. freezer and you can just take out what you need at
a time, saving you money in the long run. Things
Fill your freezer with like berries, cauliflower and spinach are also useful
leftovers and extra meals so staples that you can buy frozen.
that you always have low-
calorie food options to hand Where you shop makes a great deal of difference
too. If you have the time to shop around, you’ll get
Search for new recipes and some great deals. What’s cheap in one supermarket
keep hold of the ones that is expensive in another. Although it’s not practical to
you like for another time go to five different shops a week, if you can grab fruit
and veg from a local market stall, and the rest from a
30 conventional supermarket, you will soon start to save
some money.

Try some of the popular lower-price supermarkets
too, if you have one near you. They are growing in
choice and you can get most of what you need at a
lower price. They are also a good place to find more
unusual ingredients that are very expensive in other
supermarkets – items like coconut oil can be found
at up to half the price! There are also wholesale
membership-only supermarkets that can pay for
themselves pretty quickly, so see if you have one
near you.

Cooking for family

If you’re only cooking for yourself each day, it is quite
straightforward, but many of us have someone else
to cook for, whether a partner, friend or children. It
would be so easy to smash the budget by planning
two different menus every day to accommodate
everyone’s needs.

It’s much better to take the whole family into
account when you are meal planning. It’s very easy
to adapt family meals to your lower-calorie diet by
swapping out high-calorie sides for some vegetables
or salad.

It’s also a good opportunity to get everyone eating
more healthily. Ask children to take part in the weekly
meal planning so they start to understand what is
involved in preparing food each day. It will help them
to build a good knowledge around food and cooking,
which is invaluable as they grow up.

Also, it’s good to ask your family what they want
to eat. We can get so caught up in our own meal
plans that we forget to include everyone’s likes
and dislikes. Ask them to suggest a few meals they
would like to see on the menu, and then think about
how you can adapt them for your own meal to fit in
with your plan, therefore not depriving them of their
favourite foods.

PlaN aND BUDGET

© Getty Images

When you go shopping, make © Pexels Batch-cooking
sure that you take a list and essentials
only buy what you need © Pexels
If you’re going to start preparing meals in
Prepare a batch of meals in advance and filling your freezer, here are
advance so that you can just grab, some must-have kitchen essentials.
heat and eat when you’re in a hurry
Slow cooker
Build your own cookbook
A slow cooker is one of the best things you
It’s easy to get stuck in the trap of always cooking can invest in when it comes to meal prep. It is
the same meals day in, day out. So, although we so handy for making stews and soups – just
advocate keeping it simple in the week, try and throw chop all your ingredients, bung them in in the
in one or two new recipes. morning, set the timer and come home to
a freshly cooked meal with leftovers for the
This will keep your food as interesting as possible, freezer. You can also use it to cook large joints
which will help you set up for long-term success. of meat, which will remain soft and juicy, and
Boredom with what you are eating will lead to will fall apart, ready to add to future meals.
cravings and possibly bad eating choices.
Containers
When you find a recipe you like, keep a copy
somewhere so that you can come back to it. Some If you’re making a lot of food for your freezer,
people like a physical scrapbook, where they can you obviously need something to put it in. Pick
cut out and stick recipes from magazines, websites, reusable containers that are easy to stack and
newspapers and so on. If you are more digitally that can also be labelled so you know what’s
minded, you could start a Notes page with links to inside. Be mindful of how much space you
recipes you want to try or keep for another time, or have, and pick containers that are appropriate
set up a Pinterest account and pin all your favourite for your freezer.
cooking websites.
Large pots and pans
Browsing low-calorie recipe ideas will help you
feel more inspired with your cooking. It’s quite a If you’re trying to batch cook, don’t be limited
challenge learning to cook low-calorie and yet filling, by small pots and pans. Invest in one really
tasty meals, but as you build a repertoire, you will good stockpot and one large sauté pan, as
also build confidence that you can stick to your plan. this will cover most meals you need to make.

Good set of knives

Preparing a lot of food in one go means a
lot of chopping. Make sure that you have
a decent set of knives, which will make
chopping quick and easy. Look after them
and sharpen them regularly, and they will last
you for years and years.

Food processor

A good food processor can help with so
many basic kitchen tasks, that when you have
one, you’ll wonder how you managed without.
These help to chop, pulse, slice and purée
your ingredients, saving you time and effort.

31

800 CALORIES OR LESS © Getty Images

Top 10

low-calorie tips

If you want to succeed eating 800 calories or less,
here are our top tips to help you stay on track

Plan your week, eat plenty of
fruit and veg, and drink more
water – just three ways you can
ensure success in your diet plan

32

TOP 10 TIPS

1 Plan aheadThe easiest way to succeed on this diet plan is 2 Drink more waterIt’s such a simple concept to follow – drink
by planning. We don’t just mean meal planning, more water – and yet it’s so easy not to. Water
although that is definitely a big part of it. We mean is such an important part of our body and we
planning ahead, anticipating and adjusting. need plenty of it to keep our systems working as
they should. Water helps to cleanse our body and
There are a lot of life events and occasions that it helps to control our appetite. It can also boost
can derail even the best of diet plans, but if you metabolism. You need to be drinking at least two
become a slave to your food, you will come to litres of water a day, which can seem like a lot; it’s
resent the plan and its impact on your life. There about eight standard glasses. Ensure you always
will be parties to attend, weddings to go to, nights have a bottle of water on you – it’s the perfect
out to enjoy… At the start of each week, sit down excuse to treat yourself to a lovely reusable bottle.
and plan your week ahead. Start off by looking at
what you have to do each day, such as work, any It’s worth having a drink before each meal, as
meetings and any social events you have scheduled. this helps to fill you up. It means that you only eat
You can then slot in your 800-calorie days at those what you need, stopping when you are completely
times when you have a ‘normal’ day and can follow full. You should also replace all your calorific drinks
your diet perfectly. Next, think about when you with simple water instead. If you’re a fan of squash,
are going to exercise and get that planned in too – fruit juice and soda, then this swap could save you
you’re more likely to stick to your workouts if you hundreds of calories a day, which can be put to
have them in your diary. better use by eating something healthy and filling.

On those days when you have outside plans, If you’re exercising, you should drink even more
think about what it entails and how you are going water. This helps to keep your body working at its
to manage it. If it’s a meal out, see the tip on page optimum, as well as ensuring you’re well hydrated.
35 to help you navigate the world of eating in On a daily basis, you should perform the urine
restaurants. Make sure that the rest of your day is check. We know that doesn’t sound much fun,
low in calories and healthy, then one meal in the but the colour of your urine is a clear indicator of
evening that isn’t quite on the plan isn’t going to do whether you are drinking enough water – you want
any harm. to make sure that it’s a pale straw colour. Any darker,
and you need to increase your water intake.
If it’s a party, try to eat before you go so that you’re
not tempted by a buffet. It’s so easy to overeat when If you really want to make a difference, drink your
food is laid out in front of you. People won’t even water cold – really cold! Your body will need to burn
notice if you’re not eating at a busy, loud event like calories warming you up, making that water work
a party, so you can enjoy socialising without the even harder for you.
pressure to eat anything you don’t want to.

© Pexels

33

800 CALORIES OR LESS

3 Get your vitamins in 4 Don’t panicThe point of this diet is to aim for about 800
Ideally you want to get all of your vitamins and calories or less a day, either every day or on
minerals through the foods you eat. However, set days. However, it’s really important to not get
when you’re reducing your calories by so much, too hung up on that magic number. Some days
it’s quite easy to also reduce your vitamin intake. A you may go over, and other days you may slide
good-quality supplement can help to ensure you get under. Our bodies are different every day and they
enough of the main nutrients you need every day. often tell us what they need. Some days you might
Here we’ll quickly run through some key nutrients, eat 800 calories and feel like you’re completely
and why they are so important. starving. This might leave you feeling miserable
and like you’ve somehow failed. It’s much better to
Vitamin A, aka retinol, is really important for your eat something small and stave off the hunger pang
immune system, so you need to be eating enough than it is to dwell on why you’re so hungry. It could
to ensure that you don’t get ill. There are plenty of be any reason at all, but your body needs the extra
healthy low-calorie foods you can eat, such as eggs, few calories for something. If this happens, select a
oily fish and yoghurt. You need 0.7mg/0.6mg (men/ small, healthy snack, drink a big glass of water and
women) a day. don’t beat yourself up over it. If you eat 900 calories
instead, it’s not going to derail your whole plan or
You need a good range of B vitamins, as these prevent you from losing any weight.
help your body in so many different ways. Vitamin
B1 (thiamin) and Vitamin B2 (riboflavin) help break If you do find that you eat more than you should
down food to release energy. They can’t be stored in on a fasting day, you can always adjust the next
your body, so you need to take in about 1mg/0.8mg day and eat slightly less, or leave it a little longer
of B1, and 1.3mg/1.1mg B2 a day. Vitamin B6 helps until you have breakfast. It’s what you do over a
the body use and store energy from the protein and whole week that really matters. If, over the course of
carbs you eat, and you need 1.4mg/1.2mg a day. You seven days, you have eaten fewer calories than you
shouldn’t take too much, so read the label on any normally would, have got yourself moving through
supplement you take. exercise and drunk plenty of water, then you are still
on track to great success.
Vitamin C is very important, as it helps wounds to
heal, maintains your skin, blood vessels and bones, Equally, don’t panic if your weight loss stalls for a
and protects your cells. A lack of vitamin C can lead week. It’s natural to have weeks where you don’t lose
to scurvy, though it is rare. You need 40mg a day as much, or even gain a little. There is a lot going on
and it can’t be stored in the body – don’t take huge inside our bodies that we can’t see or anticipate. Stay
amounts in a supplement or you could suffer from the course and trust in your diet plan.
gastric issues.

There are many more vitamins and minerals you
need, but hopefully these illustrate how important
they are to your body. You can see a full rundown
of key nutrients here: www.nhs.uk/conditions/
vitamins-and-minerals.

34

TOP 10 TIPS

5 Learn your herbs 6 How to eat out and
and spices stay on the plan

Herbs and spices need to become your close friends When you’re on a diet, eating out can become a
when it comes to undertaking a low-calorie diet. stressful experience. But it really doesn’t need to be,
They can transform even the most basic of meals as long as you’re prepared. It’s best to try to plan
into something truly amazing, making you feel more your meals out so that they don’t clash with a fast
satisfied and full. But did you know that many herbs day. Trying to stick to an 800-calorie day while also
and spices have powers far beyond simply making enjoying a meal in a restaurant can be hard. If it’s a
your dinners taste incredible? They have properties non-fast day and you need to eat healthily but with
that have been used for centuries before conventional a more generous calorie limit, it’s much easier to
medicine to cure all manner of ailments. The right navigate and most restaurants will have options that
herbs and spices could even help you on your weight- you can choose from. You just need to get savvy
loss journey or improve your physical fitness. about reading menus and being assertive to ask for
what you want.
For example, cinnamon is a great all-rounder. Pop
it in Eastern-inspired stews or stir into your porridge. When it comes to starters, look for something
It tastes lovely, but it also has a lot of potential health light and simple. A salad is always a good choice if
benefits. One of the most relevant is that it can lower they have one. Or something like a mezze platter
your blood-sugar levels, and some studies have shown that you can share, with meats, olives and hummus.
that it can lower fasting blood sugars in diabetics by a It’s quite a social way to eat, plus you can self-
significant amount. regulate what you put on your plate. Be wary of
things like soup, because they could be made with
Peppermint is another useful herb for you when a lot of salt, cream or even sugar to give them a
you’re undertaking this diet. We’ve explained strong flavour. Avoid anything that has been fried or
elsewhere that some digestive discomfort could be felt is in a batter.
when first reducing your caloric intake. Peppermint,
taken in tea or as an oil, can relieve digestive For your main meal, your safest bet is to choose a
symptoms, like bloating or cramps, as well as reducing lean meat, such as chicken, or go for fish. If it comes
nausea. Turmeric is a powerful spice. It gives food a with chips on the side, ask if you can replace them
wonderful yellow hue, but it’s also an anti-inflammatory with extra vegetables or a side salad. Ask for any
and antioxidant. There are many studies around this dressing to be put on the side too. Most restaurants
wonder-spice, which suggests it has a part to play in will have a simple meat or fish dish that you can
reducing heart-disease risk, protecting against certain adapt in this way. Ask the waiter how the meal is
cancers and boosting brain health. Finally, cayenne cooked – ideally you want it grilled or oven baked,
pepper gives your food a spicy boost, but it can also rather than fried.
reduce your appetite and increase fat burning, both
useful attributes when on a low-calorie diet. Pudding can be difficult, but not impossible. If
there is a fruit sorbet, this can be a good option, and
even ice cream can be a better choice than a stodgy
bread-and-butter pudding!

© Pexels

35

800 CALORIES OR LESS

7 Stay busyOne of the biggest reasons for eating outside 8 Plan some non-food
of mealtimes is boredom. Many of us fall into social activities
the trap of raiding the kitchen cupboards when
we’re not doing anything, so it’s better to stay busy. So many of our social activities are based around
You need to break the habit of always reaching for food. It’s just the way our society has gone and it’s
food, so it’s time to think about a new hobby. a trap you need to get out of for long-term success.
Think about the sorts of things that you do with
If you’re at home and you feel like you’re craving friends now. We imagine it includes things like
the biscuits, try reading a book, watching a film or meeting up for a chat with tea and cake, afternoon
even doing some housework. You’re just looking to tea as a treat, going out for dinner with a group
get distracted until the craving passes. of friends, romantic restaurant dates, working
lunches, parties with nibbles, even the cinema…
It might be a good time to do some exercise with popcorn. Every social event comes with the
too. Tell yourself that you can have a snack once opportunity to eat and it’s rarely healthy.
you’ve completed your workout. That way, if you
do still feel hungry when you are done, at least you Take control of your social activities, and suggest
have earned it. But there’s every chance that your new and different things to do that are not so
workout will have dissipated your hunger enough based around food and eating. Why not suggest
to wait until your next scheduled mealtime. HIIT to a group of friends that it would be good to try
workouts, for example, are thought to curb appetite paddleboarding? There are plenty of places where
for a period after you finish exercising. you can hire a board cheaply and get out on the
water. Not only are you learning a new skill, but it’s
At work, it can be tempting to eat snacks at your good for bonding and great exercise.
desk, especially if this is a habit you’ve fallen into
over the years. If you feel the urge to eat outside If you’re not a fan of the water, you could head
of your mealtimes, try to get up and do something to the forest and try a tree-top trail, hire a bike, go
productive. Walk to deliver a message to someone for a walk or try something different, like going
in person, go and make a cup of tea or get a glass on a Segway. The joy of this sort of activity is that
of water, or open a window for some fresh air. In the you’re staying active and burning calories, but still
early stages of this diet, it’s all about rewriting your partaking in a fun social event with friends.
habits and getting into a new routine. It does get
easier as you move away from your old habits and It works just as well for family too. If you have kids,
embrace your new lifestyle. why not find a local discovery trail that you can all
walk together, or take some nets to the beach and
36 see what aquatic life you can find? Anything that
gets you moving and outside will help you on the
path to long-term success.

© Pexels

TOP 10 TIPS

9 Track and monitor © Pexels
your calories
10 Join a community
When you’re undertaking a diet like this where every One of the best things that you can do
calorie counts, you need to get used to reading the when you start a new diet like this is to find
food labels and tracking what you eat. If this isn’t some support. Often our friends and family, while
something that you’ve ever done before, it can seem supportive, can find it hard to understand our diet
quite overwhelming. As you get further into the diet, and what we are trying to achieve. You need to be
you won’t need to track every morsel, as you will able to speak to like-minded people who are going
instinctively know what you can roughly eat in one through a similar process to you.
day. But to start off with, you need to use tools to
help you eat right. Forums and online communities are helpful in a
number of ways. They are a source of knowledge,
First, you need an accurate way of tracking your for example. Whatever questions you may have,
calorie intake. There are plenty of apps that you can there will always be someone who can answer. There
use both online and on your phone to log everything will be a person who has been where you are right
you eat. One of the most popular is MyFitnessPal now and have practical advice to help you out. You
(www.myfitnesspal.com), which has a database of might also pick up some top tips and new recipes,
over 11 million foods. It’s easy to use and you can which is invaluable, especially in the early days.
set up your own personal calorie target. You log
everything you eat in the app, and the app tells you As well as information, these communities are
how many calories you have consumed. You can good for general support. If you’re struggling, post
also track your macros – the breakdown of carbs, a message and you will get plenty of people helping
protein and fat – which is useful if you’re trying to you to stay strong, offering advice and being there
lower your carb intake and eat more protein. for you. You might make many virtual friends who
you can rely on for support when you need it.
Second, you need to get used to looking at the Because these forums allow for anonymity, we tend
labels of any food you buy. It might surprise you to be more honest. This makes it a great outlet when
to find out how many calories there are in some of you’re having a hard day, as there is no judgment.
your common foods. It can be a real wake-up call,
but essential to understanding how easy it is to go There are plenty of forums out there. If you’re
over your daily calorie intake. The main thing you undertaking a specific, structured eating plan, the
need to know is the energy value, which is in kcal, official website will probably have a forum or chat
as this is the number of calories that is in the food. section, or even a private Facebook group, where
You need to use this in conjunction with the serving you can discuss your progress. There is also a Low
size. This is usually something like ‘per 1/2 pack’ or Calorie Diet section on the Diabetes.co.uk website,
‘per 100g’. Often labels can be misleading at a quick with lots of good advice if you’re concerned about
glance, as they are based on smaller portions than type 2 diabetes.
that provided, so you need to be quite savvy.

© Getty Images

37

52 56 50
48 54

38

BREAKFAST

40 Summer berry

smoothie bowl

42 Poached egg with

asparagus and tomatoes

44 English breakfast salad
46 Baked apple

overnight oats

48 Spinach scrambled eggs

with prawns

50 Egg and bacon tart
52 Fruit and yoghurt

breakfast pots

54 Scrambled eggs with

kippers and lemon

56 Chickpea scramble
58 Cottage cheese

pancakes

58 40

39

BREAKFAST

Summer berry smoothie bowl

Prep and cook time: 15 min • Difficulty: Easy • Servings: 1 • Cannot be frozen ✘

INGREDIENTS METHOD

2 tsp chia seeds 1 Put the chia seeds and
apple juice in a blender and
200 ml | 7 fl oz | 7/8 cup whizz briefly. Leave to stand for
apple juice 10 minutes.

150 g | 5 oz | 1 cup mixed 2 Add the frozen berries and
frozen berries blend until very smooth, then
scrape the mixture into a bowl.
75 g | 2 1/2 oz | 1/2 cup mixed
fresh seasonal berries 3 Top with fresh seasonal
berries, cashew nuts, banana
5 cashew nuts chips and orange zest. Garnish
with mint and serve immediately.
5 dried banana chips

1 tsp orange zest,
thinly pared

3 sprigs mint

NUTRITIONAL
INFORMATION

Calories 322.....................................................
Protein 5.0g.....................................................
Carbs 60.2g......................................................
Sugars 37.0g...................................................
Fat 10.0g....................................................................
Sat. fat 2.8g.......................................................
Fibre 12.0g...........................................................
Sodium <0.1g................................................

40

BREAKFAST

41

BreakFaST

Poached egg with
asparagus and tomatoes

Prep time: 5 min • Cook time: 5 min • Difficulty: Easy • Servings: 1 • Cannot be frozen ✘

INGREDIENTS METHOD

8 spears asparagus 1 Steam the asparagus for
1 very fresh egg 4-5 minutes.
1/2 tsp white wine vinegar
1 handful cherry tomatoes, 2 Meanwhile, bring a large pan
halved of salted water to the boil.
a few sprigs lemon thyme Crack the egg into a small cup
1/2 tbsp olive oil and drizzle the vinegar on top.

3 Stir the pan with a whisk to
create a vortex in the centre,
then gently pour the egg into the
centre. Simmer for 3 minutes.

4 Transfer the asparagus to a
warm bowl and surround with
the cherry tomatoes. Gently lay
the egg on top, and season with
salt and black pepper. Garnish
with lemon thyme and a drizzle of
olive oil.

NUTRITIONAL
INFORMATION

Calories 173.......................................................
Protein 9.8g......................................................
Carbs 8.9g............................................................
Sugars 4.4g.......................................................
Fat 11.8g........................................................................
Sat. fat 2.6g.......................................................
Fibre 3.5g...............................................................
Sodium 0.4g...................................................

42

BreakFaST

43

BreaKFaST

English breakfast salad

Prep time: 5 min • Cook time: 10 min • Difficulty: Easy • Servings: 1 • Cannot be frozen ✘

INGREDIENTS METHOD

1 large egg 1 Boil the egg in a pan of water
3 sprays low calorie for 5 minutes, then plunge into
cooking oil spray cold water. When it’s cool
1 rasher back bacon enough to handle, crack and
8 button mushrooms, peel away the shell, then roughly
halved chop the egg.
1 tomato, cut into 8 wedges
1 little gem lettuce, 2 While the egg is boiling,
leaves separated spray a non-stick frying pan
1 tbsp chives, chopped with oil and fry the bacon for 2
minutes on each side. Transfer
For the dressing: the bacon to a board and add the
1 1/2 tbsp 0% fat mushrooms to the pan. Sauté for
Greek yoghurt 5 minutes while you cut the bacon
1 tsp Dijon mustard into bite-sized pieces.
1 tsp lemon juice
1/2 tsp runny honey 3 Toss the egg, mushrooms and
bacon with the tomatoes,
lettuce and chives.

4 To make the dressing, stir all
of the ingredients together
with a pinch of salt, adding
a splash of water to thin the
consistency if needed. Serve
immediately with the salad.

NUTRITIONAL
INFORMATION

Calories 189.......................................................
Protein 17.1g......................................................
Carbs 14.7g.........................................................
Sugars 6.9g.......................................................
Fat 8.3g.........................................................................
Sat. fat 2.6g.......................................................
Fibre 3.6g...............................................................
Sodium 0.4g...................................................

44

BreaKFaST

45

BREAKFAST

Baked apple overnight oats

Prep time: 20 min • Chill time: 8 h • Bake time: 20 min • Difficulty: Easy • Servings: 6
Cannot be frozen ✘

INGREDIENTS METHOD 5 Set aside a quarter of the
baked apple slices, then put
200 g | 7 oz | 2 cups rolled 1 Put the oats, chia seeds, the rest in a food processor and
porridge oats yoghurt, almond milk and blend to a purée, adding a splash
stevia in a mixing bowl and of water to loosen if necessary.
4 tbsp white chia seeds stir well. Cover and
refrigerate overnight. 6 Stir the oat mixture and spoon
300 ml | 11 fl oz | 1 1/3 cups into six glass jars. Top with
0% fat Greek yoghurt 2 Preheat the oven to 180°C baked apple purée and garnish
(160°C fan) | 350°F | gas 4. with the reserved apple slices and
500 ml | 18 fl oz | 2 cups the chopped roasted hazelnuts.
almond milk 3 Arrange the apple slices
in a baking dish. Put the
3 tbsp stevia-based butter, maple syrup, lemon juice,
sugar substitute cinnamon and cloves in a small
saucepan, and heat until it starts
5 apples, cored and to bubble.
thinly sliced
4 Pour the mixture all over
2 tbsp butter, melted the apples, then bake for
20 minutes or until the apples
50 ml | 1 3/4 fl oz | 10 tsp are tender.
maple syrup

1/4 lemon, juiced

1 tsp ground cinnamon

1/4 tsp ground cloves

3 tbsp roasted hazelnuts,
chopped

NUTRITIONAL
INFORMATION

Calories 334....................................................
Protein 9.3g......................................................
Carbs 46.1g.........................................................
Sugars 20.9g.................................................
Fat 13.8g.....................................................................
Sat. fat 3.1g..........................................................
Fibre 10.6g...........................................................
Sodium 0.1g......................................................

46

BREAKFAST

47

BREAKFAST

Spinach scrambled eggs with prawns

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

INGREDIENTS METHOD

1 tsp olive oil 1 Heat the oil and half the butter
1 tbsp butter in a sauté pan. Season the
10 raw king prawns prawns with salt and black
1 clove garlic, thinly sliced pepper, and fry over a high heat
100 g | 3 1/2 oz | 3 cups until they turn opaque. Transfer to
spinach a warm plate with a slotted spoon
4 large eggs, lightly beaten and set aside.

2 Reduce the heat under the
pan and add the garlic. Fry
without colouring for 1 minute,
then add the spinach and cook
until wilted. Transfer to the
prawn plate.

3 Add the rest of the butter
to the pan, then pour in the
eggs. Stir until scrambled to your
liking, then return the prawns and
spinach to the pan.

4 Stir well and
serve immediately.

NUTRITIONAL
INFORMATION

Calories 328.....................................................
Protein 26.8g................................................
Carbs 3.9g.............................................................
Sugars 0.4g.......................................................
Fat 22.6g...................................................................
Sat. fat 7.8g........................................................
Fibre 1.2g.................................................................
Sodium 1.0g.....................................................

48

BREAKFAST

49

BREAKFAST

Egg and bacon tart

Prep time: 10 min • Bake time: 20 min • Difficulty: Easy • Servings: 6 • Cannot be frozen ✘

INGREDIENTS METHOD 4 Break the quail’s eggs onto
the top of the tart, then return
280 g | 10 oz ready-rolled 1 Preheat the oven to 220°C to the oven for 5 minutes or until
gluten-free puff pastry (200°C fan) | 425°F | gas 7 the whites have set and the pastry
and line a large baking tray with is crisp underneath.
1 tsp Dijon mustard greaseproof paper.
5 Garnish the tart with chervil or
100 ml | 3 1/2 fl oz | 7 tbsp 2 Unroll the pastry and lay it parsley and a sprinkle of black
reduced-fat soured cream on the prepared baking pepper. Serve immediately.
tray. Score a 1 cm border round
150 g | 5 oz | 1 cup the edge with a sharp knife,
bacon lardons being careful not to cut all the
way through.
8 quail’s eggs
3 Stir the mustard into the
a few sprigs chervil, or soured cream, then spread
parsley, to garnish the mixture over the pastry.
Scatter over the lardons and
bake for 15 minutes.

NUTRITIONAL
INFORMATION

Calories 363....................................................
Protein 9.5g......................................................
Carbs 22.0g.......................................................
Sugars 0.4g.......................................................
Fat 26.3g...................................................................
Sat. fat 5.9g.......................................................
Fibre 0.7g..............................................................
Sodium 0.2g...................................................

50