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

Low carb wraps

I found these in my local supermarket, and have used them for my lunches this week.

Following a low carb diet, I usually avoid the bread/bagel/wrap based lunches, but when I spotted these at 100 calories each, 4g carbs and 12g protein I just had to try them. The main ingredient is pea protein, so they are an easy way to get some more protein content.

Filling 1:

Cream cheese, smoked salmon, chopped green onions (scallions)

These held together really well, and the scallions added a bit of crunch to what might otherwise be a bit soft texture wise.

Filling 2:

Cottage cheese, roast red pepper, basil, and marmite.

Smearing a good teaspoon of marmite over the base before adding the toppings is a tasty way to add flavour, and the roast red pepper was a good alternative to tomato.

Filling 3:

Ricotta, roast broccoli, artichokes, plenty of salt and pepper

Ricotta can be a bit bland and chalky, so next time I’d add some jalapeños give it more of a kick. Good way to use up leftover veggies.

Overall verdict:

The wraps are lovely and soft, easy to roll and don’t disintegrate like some other low carb alternatives. I accompanied each wrap with a mini salad of either tomatoes and celery, kimchi, sugar snaps and cucumber. I will definitely be making these part of my usual meal planning.

Celeriac base pizza

Low carb pizza based on the Blood Sugar Diet recipe book

This is one of those rare recipes that is actually given for one person, so it’s great for the solo dieter!

For the base, grate 80g celeriac. Mix with 2 tablespoons cream cheese, and a small amount of cheddar (I find the matchbox sized individual mature cheddar things are the perfect size). Stir in a beaten egg, and season with salt, pepper, and a good shake of Italian seasoning (or oregano)

making the pizza base

Spoon onto a greaseproof lined baking sheet, and bake at 200 degrees for 20-30 mins, keep an eye on to male sure it goes nice and gold without burning at the edges.

base after 25 minutes

Now go mad with your toppings! This can be a great one to use up odds and ends in the fridge. I had pasta sauce, anchovies, jarred mushrooms, cherry toms, capers, a little tapenade, some blue cheese getting past its best, and some parmesan.

Toppings from storecupbard odds and ends

Bake for another 10 mins or so – again, keep an eye on to make sure the cheese is melted, but the edges not too burned. Calories will depend on toppings, but around 350, with 25g carb from the celeriac, and 20g protein from the cheese and egg.

The final pizza!

Enjoy!

Cheese and greens mini muffins

These were adapted from the cheese and spinach mini muffins in the Fast 800 blue “easy” book, but I had no spinach. I did however have a bag of kale that I’d put in the freezer a while back, so I was interested to see how that worked out. I defrosted it a bit before using, but the act of freezing does break down similar green veggies, so this sort of recipe is great for using them.

Main ingredients – a tin of butterbeans and 3 eggs. Blend in a food processor. with salt and pepper. I was using my nutribullet, and sometimes it can be a bit fussy if the ingredients are too dry. But I was amazed by how quickly these 2 pulsed together to form a batter. I will definitely be exploring other options along these lines in future.

Next add 50g spinach or kale, and 75g grated strong cheese, and 4 spring onions (scallions, green onions, chopped). I didn’t think all of this would fit, so I kept back some cheese to sprinkle on top of the muffins to give a crispy finish.

I spritzed a low cal spray into each section of my muffin tin, and used my red scoop to portion out even amounts. This device came with a tub of porridge oats, but I find it really useful in making this sort of muffin frittata thingy.

Recipe says 12, I managed to only get 11.

Bake at 180 (fan) for around 30 mins, turn the oven off and let them cool before turning out. They are super tasty, and have a satisfyingly dense but moist texture. One or two for a late breakfast, or with a salad for lunch, they keep for a few days in the fridge, or can be frozen. I plugged the ingredients into MyFitnessPal, and the calories came out at 90 per piece, 9g carbs and 6g protein.

Fast 800-4-1 week 4

A week of main meals suitable for those following a fast 800 (low calorie, low carb) approach, but cooking mainly for one person. Recipes from the Fast 800 series unless otherwise stated.

Mon: Roast veg with cumin and goats cheese (easy p177). This was very tasty and straightforward, although the recipe at one point refers to “all the vegetables” when it really means “except the tomatoes”. You’re now going to tell me that tomatoes are technically a fruit, aren’t you. Meat-eating husband had his as a side, and it worked well as that. If I do this again I’d make more and have leftovers for lunch.

Goats cheese cumin veg

Tues: Mushroom omelette. A quick go to for the solo cook. Served with green veg on the side.

Wed: Prawn courgetti. (Easy p118) I had to change my plans at the last minute as husband wanted some too, and he’s not a fan of courgettes.

Thurs: Broccoli and paneer (easy p 182)

The recipe book gives this as serves 3, which always looks odd! Anyway, easy to adapt for one person, using 80g paneer. Following the recipe I fried the paneer cubes in oil first, but they were very spluttery, and I hope I haven’t ruined the frock I was wearing by having blobs of hot oil splashed on it, and my hands. Very simple list of ingredients, usually things I would have around.

simple uncomplicated ingredients

Fri: Indian feast. I tried the broccoli dish again, but dry fried the paneer first, which was much less splattery. I swapped the tomatoes for mushrooms, as I’m not a fan of scalding hot toms that burn the roof of your mouth. I adapted a Joe Wicks thai curry recipe using up aubergine and mushroom with red thai paste and coconut milk, served it with some shredded cabbage done in the microwave, a blob of yoghurt and some lime pickle. A sprinkle of cashews for added protein and crunch.

Brocoli paneer, thai aubergine mushroom, shredded cabbage, yoghurt, lime pickle

Sat: Tuna stuffed peppers. (Easy p84) One pepper, one can of tuna, there’s a little bit of stuffing left over, depends on the size of your peppers. It was very salty with a lot of anchovies and capers in it, and again, those hot scalding cherry toms….

Tuna stuffed pepper

Sun: Cauliflower cheese and veggie sosig, celeriac chips. Linda McCartney’s veggie sausages are very tasty, and come in around 100 calories and 10g protein each, which is a good ratio to aim for. The cauliflower and broccoli cheese was from the BSD recipe books, and wasn’t that exciting, though I do like the addition of chopped jalapeños! It heated up well for lunch next day. The celeriac chips were not really crispy enough, other people say they do take a long time in the oven. I have lots of celeriac left, but I’m planning pizza bases and Spanish omelettes for next week.