Fast 800-4-1 week 5

A week’s worth of meal ideas for those following the Fast 800 plan (low calorie, low carb, high protein) but are making meals for one.

Note: I don’t eat meat, but I do eat fish, dairy and eggs. But lots of the ideas are vegetarian. I’ll refer to the recipe book if relevant.

Day 1:

I was in transit, which is actually reasonably easy to fast on, as there is a limited choice of suitable options!

Breakfast – iced latte while sightseeing

Lunch – avo on sourdough from Pret at the airport, with a tub of mixed nuts from Tesco

Dinner – 2 egg omelette when I got home, with a selection of veg and cheese from the fridge (green pepper, mushrooms and cheese)

Day 2:

Breakfast – cayenne and rosemary nuts and seeds, emergency stash in my desk drawer (170 calories)

Lunch – this was a grab and go affair. I headed for the M&S deli/tapas section and picked up some spiced prawns, grilled calamari, and a bag of florette crispy salad leaves. I had half the seafood on the salad (200 calories)

Dinner – I turned the rest of the seafood into a sauce with a good dash of Big Tom spicy tomato juice, and served with butternut squash “boodles” as a sort of seafood linguine. (200 calories)

Day 3:

Breakfast – overnight oats with chia seeds and blueberries (225 calories)

Lunch – I’ve been trying out veggie sheets, which i had to buy online. Softened, they make great wraps, so i chopped up some of my florette salad and boodles, added some anchovies for protein, made little summer rolls and made a dipping sauce with protein meant butter. (220 calories)

Dinner – Nasi goreng with prawns, peanuts and cauliflower rice (354 calories) The recipe in the red book p 129 serves 2, but this is an easy one to halve the ingredients.

Day 4:

Breakfast – 60g cottage cheese with raspberries and blueberries (100 calories)

Lunch – florette salad with prawns, radish and tomato, and a sachet of miso soup (140 calories)

Dinner – Boodles with homemade bolognaise sauce that I had in the freezer, parmesan cheese to up the protein (400 calories)

Day 5:

Breakfast – same as day 4, plus a glass of Big Tom (200 calories)

Lunch – out on a road trip today! Chose a veggie quiche and didn’t eat the crust (180 calories), and had an iced latter en route (80 calories)

Dinner – Swedish carrot with cod (Red p118, 279 calories), with some steamed mixed green veg (55 calories). The recipe is easy to adapt for one, although such a small amount of carrot can be hard to puree, and mine was a bit too sloppy. But it was tasty, the gingery carrot was sweet but not overly so.

Day 6:

Breakfast – fried egg, mushrooms and vegetarian black pudding (200 calories) with a slice of sourdough toast (100 calories) as a weekend treat

Lunch – carrot and coriander soup (blue p 58, 134 calories) This is a bit low in protein so I added a blob of greek yoghurt (40 calories) and some pumpkin seeds(60 calories), which sank to the bottom! I made 4 portions, froze 2 and will have the other for lunch in the next few days.

Dinner – broccoli and paneer (blue p 182, 345 calories). The recipe serves 3, which is slightly odd, but it’s simple enough to adapt for 1. I don’t like hot tomatoes, so I sub those for mushrooms, and I had some leftover nandos peri-peri rub, so I used that instead of curry powder. Had tomato salad on the side.

Day 7

Breakfast – overnight oats with added chia seeds

Lunch – out for lunch, chose a tomato a and mozzarella salad from the starters.

Dinner – I bought a celeriac at the weekend. One of the tricky things about doing this for one is using up all the veg, and certainly a whole celeriac looks a little daunting! But it keeps well, and I will be making various things from it. Tonight was the famous celeriac fries, done for the first time in the air fryer, and served with plant chef herby bangers, sauerkraut and mushy peas. (400 calories)

Links to previous weeks menus:

Fast 800-4-1: Week 1

Fast800-4-1 week 2

F800-4-1 week 3

Fast 800-4-1 week 4

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