Fast800 Meal Plan

Very Fast 800: Week 1 Meal Plan
Breakfast Lunch Dinner
Monday Blueberry Yogurt with Nuts and Seeds Tuna and Chickpea Salad Simple Vegetable Pie

Fasting day
833 calories
Servings: 3 Servings: 3
Calories: 237
Calories: 349
Servings:
3
Calories: 247
Tuesday Eggs with Asparagus Soldiers Simple Vegetable Pie Beef Stroganoff

Fasting day
816 calories
Servings:
3 Servings: 3 Servings:
3
Calories: 169
Calories: 247
Calories: 400
Wednesday Eggs with Asparagus Soldiers Beef Stroganoff Lentil Spinach Dhal
Fasting day

818 calories
Servings:
3 Servings: 3 Servings:
3
Calories: 169
Calories: 400
Calories: 249
Thursday Spinach and Mushroom Omelette Lentil Spinach Dhal Chicken Stir Fry
Fasting day

778 calories
Servings: 3
Calories: 289
Servings: 3 Servings:
3
Calories: 249
Calories: 240
Friday Cottage Cheese with Sliced Apple Chicken Stir Fry Pumpkin and Pancetta Soup

Fasting day

775 calories
Servings: 3
Calories: 219
Servings: 3 Servings:
3
Calories: 240
Calories: 316
Saturday Chocolate Chia Porridge Pumpkin and Pancetta Soup Parmesan Crumbed Fish

Fasting day
828 calories
Servings: 3 Servings: 3
Calories: 180
Servings: 3 Calories: 332
Calories: 316
Sunday Simple Blueberry Yogurt Zucchini Fritters Mediterranean Mozzarella Chicken

Fasting day

876 calories Servings: 3 Servings: 3 Servings: 3

Calories: 166 Calories: 335 Calories: 375
Blueberry Yogurt with Nuts and Seeds
Servings: 3 Calories: 237 Prepare time: 5m Cook time: 0m
Carbohydrate: 11.5g Protein: 8.3g Fat: 13.6g Fibre: 3.9g
Ingredients
300 g plain full fat Greek yogurt

90 g blueberries
15 g almonds, roughly chopped
15 g pepitas
15 g chia seeds
Method
1. Blend or mix yogurt and berries together.

2. Serve topped with mixed nuts and seeds. Enjoy!
Notes
Choose berries according to season (e.g. raspberries, blueberries, blackberries or strawberries) or use frozen.
Substitute raw or toasted seeds and nuts of your choice (e.g. walnuts, almonds, sunflower seeds, hazelnuts, pumpkin seeds).
Tuna and Chickpea Salad
Ingredients
0.75 red onion, finely sliced

1.5 red capsicum, chopped
fresh parsley, chopped
1.5 lemon, juice
sea salt
black pepper
150 g spinach leaves
180 g tuna in olive oil, reserve the oil
1.5 x400g tin chickpeas, washed and drained (see Notes)
Method
1. Drain the tuna and reserve the oil. Put the tuna into a large bowl and break it into flakes with a fork. Add the chickpeas, red onion, red capsicum and parsley to the bowl and
mix.
2. Whisk together the lemon juice and reserved tuna oil to create a dressing. Season well.
3. Pour the dressing over your salad mix, add the spinach leaves and lightly toss everything together. Serve immediately and enjoy!
Notes
Drained weights and calories of tinned ingredients will vary (sometimes significantly) from brand to brand. The drained weight of tinned chickpeas in a single serve this recipe
equates to approx. 120g/4.2oz and 138 calories.
If you are unable to find tinned tuna in olive oil, then choose tuna in spring water. When ready to use in the salad, drain the spring water and add half a tablespoon of extra
virgin olive oil per serve.
Simple Vegetable Pie
You've chosen to have this meal again later in the week. If you want to cook extra portions now, to save as leftovers for later, please increase the ingredient quantities accordingly.

Ingredients
0.75 cauliflower, trimmed and cut into florets

0.75 onion, peeled and diced
0.75 eggplant, trimmed and diced
0.75 red capsicum, deseeded and sliced
0.75 zucchini, grated
0.75 x400g tin chopped tomatoes
1.5 tsp dried oregano
45 g parmesan cheese, grated (see Notes)
sea salt
black pepper
1.5 Tbsp extra virgin olive oil
0.75 tsp dried chilli flakes
Method
1. Preheat the oven to 180° C, 350°F, Gas mark 4.

2. Steam the cauliflower until tender. Drain.
3. Meanwhile, heat the olive oil in a saucepan over medium heat. Saute the onion for 3 minutes, or until soft. Add the eggplant and cook for 3-4 minutes, until lightly golden.
4. Add the red capsicum and zucchini and cook for another few minutes. Add the tomatoes, a splash of water, oregano and chilli flakes (if using) and bring to the boil. Reduce the
heat and simmer for 10 minutes, stirring occasionally.
5. Mash the parmesan cheese into the cauliflower. Season with salt and pepper.
6. Spoon the eggplant mixture into an ovenproof dish. Spread the cauliflower mash on top. Bake in the oven for 20 minutes. Cut into portions and enjoy!
Notes
Store leftovers in an airtight container and refrigerate for up to 3 days. Reheat and serve.
Batch cook and freeze in portions for up to 2 months. Defrost and reheat before serving.
Some brands of cheese (including parmesan) may contain rennet so are not strictly vegetarian. Check the product you buy uses vegetarian ingredients. Brands vary, it is alway
important to read labels first.
Eggs with Asparagus Soldiers

Ingredients
18 asparagus spears, woody ends removed

6 large free range eggs
3 tsp white vinegar
sea salt
black pepper
Method
1. Place a griddle pan over a high heat. Add the asparagus and cook for approximately 5 minutes, or until the asparagus turns tender.
2. Meanwhile, poach the eggs. Pour cold water into a large saucepan until approx. 8cm deep. Add vinegar. Bring to the boil over medium heat (with lid on). Reduce heat to low
(water should still be simmering around the edge). Crack egg into a separate shallow bowl or mug. Using a wooden spoon, stir water to create a whirlpool. Gently tip egg into
water. Cook for 2 to 3 minutes for a soft yolk or 3 to 4 minutes for firm. Using a slotted spoon, remove egg from water. Repeat with other egg. Alternatively, boil your eggs if this
is easier for you.
3. Lay the asparagus on your serving dish and top with poached eggs. Season with salt and pepper and enjoy!
Notes
If asparagus are difficult to source, Tenderstem broccoli (broccolini) would make a good substitute.
Beef Stroganoff

Ingredients
360 g beef sirloin, cut into strips

45 g almond meal
3 Tbsp extra virgin olive oil
1.5 onion, peeled and sliced
150 g button mushrooms, sliced
1.5 tsp ground paprika
450 ml beef stock, (see Notes)
sea salt
black pepper
Method
1. Toss the beef in the ground almonds, salt and pepper to coat the strips.
2. Heat the oil in a casserole dish and brown the beef then remove from the pan.
3. In the same casserole pan sauté the onions and mushrooms for 3-4 minutes before returning the beef to the pan. Add the paprika.
4. Pour in the stock and stir well to loosen all the crispy bits off the bottom of the pan.
5. Simmer with the lid on for 20-25 minutes (see Tips) or until the beef is tender - stirring occasionally.
6. Take off the heat and stir in the yoghurt.
7. Serve sprinkled with chopped parsley.
Notes
The stroganoff tastes even better the next day, when the flavours have had time to develop. Refrigerate in an air-tight container for up to 3 days. Reheat in the microwave.
Serve with a sprinkle of fresh parsley.
Freeze for up to 2 months - defrost and reheat before serving.
Great for batch cooking! You may need to increase the simmering time with more portions.
If following a gluten free diet, please check the label of the stock to ensure there are no sources of gluten.
Lentil Spinach Dhal

Ingredients
3 tsp extra virgin olive oil

1.5 onion, peeled and diced
1.5 red chilli, finely chopped
1.5 tsp ground cumin
0.75 tsp ground turmeric
120 g dry red split lentils, rinsed well
375 ml vegetable stock, (see Notes)
150 g spinach leaves, chopped
0.75 lemon, juice
fresh coriander, chopped
Method
1. Heat the olive oil in a frying pan over a low heat. Add onion and cook for 4-5 minutes, or until the onion is soft. Add the chilli, cumin and turmeric and cook for a further 2
minutes, stirring.
2. Add the lentils to the pan and turn up the heat. Fry the lentils for a few minutes and then pour in the vegetable stock. Turn the heat down and leave the lentils to simmer for
approximately 15 minutes, or until the lentils are swollen and the stock has been absorbed, stir occasionally.
3. Add the spinach and cook, stirring, for a further 2 minutes. Season to taste.
4. Serve topped with yogurt, and lemon juice, then sprinkle with coriander and enjoy!
Notes
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve.
Freeze for up to 2 months. Defrost and reheat before serving.
Batch cook and freeze in portions for a convenient meal.
Spinach and Mushroom Omelette
Ingredients

150 g button mushrooms, sliced
150 g spinach leaves
6 large free range eggs
sea salt
black pepper
fresh chives, snipped
Method
1. Heat olive oil in a pan and fry mushrooms until golden brown.
2. Meanwhile, place the spinach leaves in a separate, small pan with a splash of water and cook on medium heat until wilted. Drain well.
3. Whisk the eggs together and season well with salt and pepper. Add the mushrooms, spinach and chives to the egg mixture and combine.
4. Pour the egg mixture into the fry pan and cook through.
Chicken Stir Fry

Ingredients

375 g skinless chicken breast, cut into strips
3 cm root ginger, peeled and diced
3 garlic cloves, minced
3 spring onions, trimmed and finely sliced
1.5 pak choi, chopped
1.5 red capsicum, deseeded and sliced
1.5 Tbsp tamari sauce, (see Notes)
1.5 red chilli, finely sliced
0.75 lime, juice
fresh coriander, chopped
sea salt
black pepper
1.5 tsp fish sauce
Method
1. Heat the olive oil in a wok over medium heat. Add the chicken strips, ginger and garlic and stir-fry for 2-3 minutes, or until golden.
2. Add the spring onions, pak choi and capsicum and stir fry for a further 2 minutes.
3. Add the fish sauce, tamari and chilli and continue to cook until the chicken is white throughout and vegetables have softened. Season to taste.
4. Squeeze over the lime juice, top with coriander and serve.
Notes
Store leftovers in the fridge in an airtight container for up to 2 days. Reheat to serve.
To ensure this recipe is gluten-free, please check the label of the tamari to ensure there are no sources of gluten.
Cottage Cheese with Sliced Apple
Ingredients
510 g full fat cottage cheese

3 tsp ground cinnamon
3 apples, sliced and core removed
Method
1. Sprinkle the cottage cheese with cinnamon.

2. Serve with the sliced apple and enjoy (you can use the sliced apple for scooping up the cottage cheese if you prefer).
Pumpkin and Pancetta Soup

Ingredients

0.75 onion, chopped
60 g pancetta, finely chopped (see Notes)
300 g butternut pumpkin, peeled, deseeded and cubed
0.75 x400g tin canned lentils, rinsed well and drained (see Notes)
0.75 broccoli, cut into small florets
sea salt
black pepper
Method
1. Heat a saucepan over medium heat. Add the olive oil, onion, garlic and pancetta. Cook until the onion starts to soften, approx. 5 minutes.
2. Add the stock, pumpkin, tomatoes and the lentils and bring to the boil. Reduce heat and simmer for 15 minutes, or until pumpkin is tender, stirring occasionally. Add the
broccoli and simmer for an additional 5 minutes. You may choose to blitz soup with a hand blender until smooth or leave chunky.
3. Serve in a warm bowl, season and top with parsley.
Notes
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve topped with parsley.
Freeze for up to 3 months. Defrost and reheat before serving.
Batch cook and freeze in portions for a convenient meal.
Make sure you choose pancetta that is nitrite- and nitrate-free.
If following a gluten free diet, please check the label of the vegetable stock to ensure there are no sources of gluten.
Drained weights and calories of tinned ingredients will vary (sometimes significantly) from brand to brand. The drained weight of tinned lentils in a single serve of this recipe
equates to approx. 60g/2.1oz and 62 calories.
Switch tinned lentils for dry red lentils - 25g of dry lentils is the equivalent to the quarter tin in a single serve of this recipe, add at the same step of the recipe, you may need to
add a little extra water.
Chocolate Chia Porridge
Ingredients
1.5 Tbsp cacao powder

30 g chia seeds
300 ml unsweetened almond milk
75 g whole rolled oats
225 ml water
Method
1. Place the oats, cacao, chia seeds and almond milk in a small pan with water and slowly bring to the boil, stirring frequently.
2. Simmer for 3-4 minutes, stirring frequently, until you have a smooth creamy porridge.
3. Stir in the yoghurt and serve.
Alternatively:
1. Combine all ingredients except the yogurt and microwave at medium power for 3-4 minutes - stirring after each minute.
2. Stir in the yogurt and serve.
Notes
In general, oats are not considered gluten-free. However, evidence does show that uncontaminated oats are well tolerated by most people with coeliac disease. Please choose
your oats carefully if you would like to make this recipe gluten-free.
Parmesan Crumbed Fish
Ingredients
30 g almond meal
60 g parmesan cheese, grated
0.75 lemon, rind finely grated
sea salt
black pepper
3 tsp extra virgin olive oil
450 g firm white fish, skin off (see Notes)
1.5 bunch broccolini
Method
1. Preheat the oven to fan-forced 180°C/200°C/400°F/Gas mark 6.

2. Mix together the almond meal, parmesan, parsley and lemon rind in a small bowl. Season with salt and pepper. Add the olive oil to the mixture and stir (making sure the crumb
mixture is coated in oil).
3. Using your hands, press the mixture evenly onto the fish fillet (the mixture should stick to the fish).
4. Line a baking tray with baking paper and place the fish fillet onto the tray. Bake for approximately 20 minutes, turning once. The crumb should turn a golden brown and the
fish should be white throughout.
5. Meanwhile, steam the broccolini and serve with the crumbed fish and a squeeze of lemon.
Notes
Freeze raw for up to 2 months. Defrost thoroughly and cook before serving.
Batch prepare and freeze raw in portions for a convenient meal.
Choose a firm, white flesh fish such as snapper, cod, haddock, hake or pollock.
Simple Blueberry Yogurt
Ingredients
150 g blueberries
Method
1. Place yogurt in a bowl and top with blueberries- enjoy!

Zucchini Fritters
Ingredients
1.5 zucchini, grated

sea salt
3 large free range eggs, beaten
75 g parmesan cheese, grated (see Notes)
3 spring onions, trimmed and finely chopped
1.5 tsp dried mixed herbs
Method
1. Place the grated zucchini into a colander and sprinkle with a little salt. Allow it to sit for 30 minutes and then squeeze out any excess moisture by wringing the grated zucchini
in a tea towel.
2. Place the egg, parmesan, spring onion, garlic and dried herbs into a bowl and mix with the zucchini Combine well.
3. Heat the oil in a frying pan. Add tablespoons of the zucchini mixture and cook for 2-3 minutes, turn them over and cook for another 2-3 minutes on the other side, until golden.
Serve warm.
Notes
It is very important to remove as much moisture as possible from the courgette before combining with the egg mixture.
Some brands of cheese (including parmesan) may contain rennet so are not strictly vegetarian. Check the product you buy uses vegetarian ingredients. Brands vary, it is alway
important to read labels first.
Mediterranean Mozzarella Chicken
Ingredients

0.75 onion, chopped
fresh basil, chopped roughly
375 g skinless chicken breast
90 g mozzarella cheese, grated
Method
1. Preheat the oven to fan forced 180°C/200°C/400°F/Gas mark 6.

2. Heat the oil in a frying pan. Add the onion and garlic and cook for 5 minutes, or until the onion softens. Add the chopped tomatoes, basil leaves and stock then bring to the boi
Reduce the heat and leave to simmer with the lid off for 10-15 minutes, stirring occasionally. The sauce should thicken (it may need longer if making in bigger batches).
3. Meanwhile, lightly pound the chicken breast to increase the surface area and place the chicken in an oven-proof dish. Cover the chicken with the sauce from the pan and add
grated mozzarella to cover the dish. Transfer to the oven and cook for approximately 20 minutes, or until the chicken is completely cooked through (chicken should be white
throughout) and the cheese is melted.
Notes
Batch cook and freeze in portions for up to 2 months. Defrost and reheat before serving.
Serve with a crunchy green salad or any low calorie non-starchy vegetables.

Very Fast 800: Week 1 Shopping List
Cupboard - nuts and seeds
15 g almonds 45 g chia seeds

15 g pepitas
Fridge and Dairy
510 g full fat cottage cheese 90 g mozzarella cheese

225 g parmesan cheese 1065 g plain full fat Greek yogurt
Fresh produce - fruit
3 apples 240 g blueberries

3.75 lemons 1.5 lime
Fresh produce - vegetables
36 asparagus spears 1.5 broccoli

1.5 bunch broccolini 600 g butternut pumpkin
450 g button mushrooms 1.5 cauliflower
1.5 eggplant 18 garlic cloves
9.75 onions 3 pak chois
6 red capsicums 6 red chillis
0.75 red onion 600 g spinach leaves
9 spring onions 3 zucchinis
Cupboard - canned goods
1.5 x400g tin canned lentils 1.5 x400g tin chickpeas

6 x400g tin chopped tomatoes 180 g tuna in olive oil
Fresh produce - herbs
fresh basil fresh chives

fresh coriander fresh parsley
6 cm root ginger
Cupboard - dried herbs and spices
black pepper 1.5 tsp dried chilli flakes

1.5 tsp dried mixed herbs 3 tsp dried oregano
3 tsp ground cinnamon 3 tsp ground cumin
3 tsp ground paprika 1.5 tsp ground turmeric
sea salt
Cupboard - pantry
120 g almond meal 900 ml beef stock

1.5 Tbsp cacao powder 240 g dry red split lentils
24 Tbsp extra virgin olive oil 9 tsp extra virgin olive oil
3 tsp fish sauce 21 large free range eggs
3 Tbsp tamari sauce 300 ml unsweetened almond milk
2250 ml vegetable stock 6 tsp white vinegar
75 g whole rolled oats
Meat and Seafood
720 g beef sirloin 450 g firm white fish

120 g pancetta 1125 g skinless chicken breast
Not required to buy
225 ml water
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Very Fast 800: Week 1 Meal Plan

Breakfast Lunch Dinner

Sunday Simple Blueberry Yogurt Zucchini Fritters Mediterranean Mozzarella Chicken

876 calories Servings: 3 Servings: 3 Servings: 3

300 g plain full fat Greek yogurt

1. Blend or mix yogurt and berries together.

0.75 red onion, finely sliced

Servings: 3 Calories: 247 Prepare time: 15m Cook time: 40m

0.75 cauliflower, trimmed and cut into florets

1. Preheat the oven to 180° C, 350°F, Gas mark 4.

Servings: 3 Calories: 169 Prepare time: 5m Cook time: 18m

18 asparagus spears, woody ends removed

Servings: 3 Calories: 400 Prepare time: 10m Cook time: 45m

360 g beef sirloin, cut into strips

Servings: 3 Calories: 249 Prepare time: 5m Cook time: 25m

3 tsp extra virgin olive oil

3 Tbsp extra virgin olive oil

Servings: 3 Calories: 240 Prepare time: 10m Cook time: 10m

1.5 Tbsp extra virgin olive oil

510 g full fat cottage cheese

1. Sprinkle the cottage cheese with cinnamon.

Servings: 3 Calories: 316 Prepare time: 10m Cook time: 25m

1.5 Tbsp extra virgin olive oil

1.5 Tbsp cacao powder

1. Preheat the oven to fan-forced 180°C/200°C/400°F/Gas mark 6.

1. Place yogurt in a bowl and top with blueberries- enjoy!

1.5 zucchini, grated

3 Tbsp extra virgin olive oil

1. Preheat the oven to fan forced 180°C/200°C/400°F/Gas mark 6.

15 g almonds 45 g chia seeds

Fridge and Dairy

510 g full fat cottage cheese 90 g mozzarella cheese

Fresh produce - fruit

3 apples 240 g blueberries

Fresh produce - vegetables

36 asparagus spears 1.5 broccoli

Cupboard - canned goods

1.5 x400g tin canned lentils 1.5 x400g tin chickpeas

fresh basil fresh chives

Cupboard - dried herbs and spices

black pepper 1.5 tsp dried chilli flakes

120 g almond meal 900 ml beef stock

Meat and Seafood

720 g beef sirloin 450 g firm white fish

Not required to buy

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