Fast800-4-1 week 2

A weeks worth of food following Fast 800 principles, but suited to cooking for one.

Menu:

Monday: Greek yoghurt and granola, veggie sausage, miso aubergine

Tuesday: mushroom scrambled egg, blue cheese and chicory, cauliflower rice paella

Wednesday: chia pot, thai curry, prawns w courgetti and edamame spaghetti

Thursday: chia pot, thai veg curry, prawn stir-fry

Friday: Boiled egg, smoked salmon salad, halloumi ratatouille

Saturday: Overnight oats, halloumi ratatouille, salmon fillet w hoisin roast cauliflower

Sunday: Overnight oats, smoked salmon salad, veg burger, turnip fries, cheesy leeks

Foods that to be used up this week include apples, oranges, cauliflower, turnip, smoked salmon.

Vegetarian sausages come in a pack of 8, and it’s usually easiest just to cook them all at once. So Monday’s lunch was leftover from the sausages I’d cooked at the weekend, in an onion gravy. This reheats quite well in the microwave. Miso aubergine is p178 in the Easy F800 recipe book. It was very salty, and I wasn’t keen on the edamame cooked open in the oven, I’ll just micro them next time. But a satisfying plate of food.

Having a load of apples to use up, I made one into cinnamon apple crisps, p 220 first recipe book. These take a long time in a cool oven, but are a nice crisp snack.

Tuesday- blue cheese and chicory. It may be very good for your gut, but boy this is bitter! I could only eat half of one raw with salad, kept the rest for dinner. I was adding in some seafood to up my protein, and I love little pickled cockles. Any seafood packs a good protein to calorie ratio. So I made a cauliflower rice dish with paella flavours of paprika and garlic. And added the rest of the chicory as a side.

Wednesday: due to spend the rest of the week in the office, so I made a pot of chia seeds and yoghurt to have mid morning, defrosted a tub of Thai curry for lunches, and had some olives leftover from the paella. One of the issues about cooking for one is the freezing of leftovers, which is limited by the size of tubs available. But having 2 portions in one tub is suited to bringingto work, where I have access to a fridge and microwave.

I found edamame spaghetti in Holland and Barrett. The calories are similar to normal pasta, but it does have a protein content. I mixed a small portion (25g) with some courgette cut into thin strips, and served this with garlicky prawns. Frozen prawns are always on hand in my freezer, but they come in different size packs, so do check. I used half of a 180g pack, saving the rest for tomorrow. From a bag of mixed leaves I used some rocket to garnish.

Thursday I still had the chia pot and curry in the office fridge, and for dinner I used the rest of the prawns to make a stir fry, using some spinach leaves out of my salad bag. I added some Konjac noodles – I’m not a huge fan of these, they need to be rinsed well, and then dry fried to get rid of the fishy smell. But they were in the cupboard and I hate waste! Kimchi on the side, I love this stuff.


Friday: I always boil more than one egg when I’m cooking them, so have hard boiled eggs ready to eat in the fridge. Had one for breakfast. Lunch was some more salad leaves with smoked salmon, and for dinner I was cooking for my husband also. He likes the ratatouille w halloumi p212 of the original recipe book. The recipe serves 4, but husband eats 2 portions, I eat one and there’s one leftover for lunch.

Saturday: I made a big bowl of overnight oats using one apple, to do over 3 days. I can’t remember why I had so many oranges, but I decided to try the orange and almond loaf, p 222 of the original recipe book, which would also use up some of the dates I had left from Christmas. 300g of ground almonds! And 300 calories a slice! I’m not sure this really fits well with a low calorie diet, but I was intending to freeze most of it to have as an occasional treat. It smelled good while cooking, but the end result is quite heavy, and not worth all those calories.

Lunch was the leftover ratatouille, which reheats well, and for dinner I was tying the hoisin roast cauliflower, p210 of the blue recipe book. This was unpleasant, the addition of vinegar to the marinade makes it pungent and sour, and hot vinegary chilli but still crunchy cauliflower is really nasty. Turning a perfectly good low calorie veg into a 250 calorie side dish is not a move I’ll be repeating. Recipe serves 2, I kept the rest to have cold as a salad next day.


sunday: overnight oats, salad with the cold cauliflower, boiled egg mixed with sour cream and horseradish, smoked salmon, and the rest of my salad leaves bag. I’d bought a slab of plant based mince, so I was making a burger to go with turnip fries and cheesey leeks. These are easy to make in the microwave, zap the sliced leeks, then stir in some soft cheese and grated mozzarella. I had actually made 2 patties, but I left the room at one point and when I came back there was only one! Not sure which dog is the guilty party, but I know which husband should have been paying more attention!


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  1. […] Fast800-4-1 week 2 […]

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