Dr Michael Mosley’s Fast 800 Keto plan

The Fast 800 Keto Diet by Dr. Michael Mosley and Dr. Clare Bailey incorporates the healthy principles of combining a low-carb Mediterranean ketogenic diet with intermittent fasting: eating 800-900 calories on “fasting days”—either two, three or four days. a week: the choice of how many days to fast is up to you.

KETO-FRIED CHICKEN

Crispy, delicious, and heavily seasoned, they’ll provide most of your daily protein, but only 2.6g of carbs.

less than 600 calories

Serves 2

Prepare 10 minutes; Cook 12 minutes; Per serving 555 cals; Protein 55.4g; Carbohydrates 2.6g

• 80 g ground almonds
• ½ teaspoon flaked sea salt
• 1 teaspoon freshly ground black pepper
• ½ teaspoon cayenne pepper
• 1 egg
• 4 large boneless, skinless chicken thighs (approx 400g total weight), each cut into thirds
• 1 tablespoon olive oil

Preheat oven to 200C/180C fan/gas 6. Combine ground almonds, salt, cayenne and black pepper in a bowl. Crack the egg into a separate bowl and beat.

Dip each chicken piece in the egg, then in the almond mixture until completely coated. Heat the oil in a large skillet over medium heat and fry the chicken pieces for 1 minute on each side, until golden brown.

Transfer to a baking sheet and roast in the oven for 10 minutes, until cooked through. Serve with a simple coleslaw.

NON-FASTING DAY

Eat a larger serving and/or serve with 2-3 tablespoons of cooked brown rice.

EASY GARLIC MUSHROOMS

Who can resist baked garlic mushrooms? They’re like low carb mini pizzas, but without the starchy base and so much better! Sprinkle with parsley, if you have it, and serve with a large, colorful salad.

less than 300 calories

Serves 2

Preparation 15 minutes; Cook 15 minutes; Per serving 266 cals; Protein 13.1g; Carbohydrates 1.5g

• 4 large mushrooms (about 65g each)
• 75g garlic and herb boursin
• ½ mozzarella ball (about 75g), cut into small pieces
• A small handful of flat-leaf parsley, coarsely chopped

Preheat oven to 190C/170C fan/gas 5 and line a baking sheet with baking paper. Arrange the mushrooms on the tray and divide the Boursin between them.

Top with the mozzarella, season with plenty of freshly ground black pepper and a little salt to taste. Bake for 15 minutes, until the cheese has melted and is golden in places. Serve sprinkled with parsley.

NON-FASTING DAY

Serve mushrooms on seedless sourdough or toasted whole wheat bread.

PRAWN CURRY WITH SPINACH MADE IN MINUTES

This delicious dish has the feel of a curry that has been worked on for hours. The flavor condenses into a paste, creating the most fabulous creamy coconut base for the spinach and prawns. Although it has quite a few ingredients, most can be found in the cupboard or freezer.

less than 300 calories

for 4 people

Prepare 5 minutes; Cook 10 minutes; Per serving 296 cals; Protein 20.4g; Carbohydrates 5.2g

• 1 small leek, trimmed and coarsely chopped
• 3 garlic cloves, peeled
• 20g fresh ginger root (no peeling necessary)
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1 teaspoon garam masala
• 1 vegetable stock cube
• 1 small tomato, quartered
• 1 tablespoon olive oil
• 1 can of 400 ml of whole coconut milk
• 100 g of frozen spinach
• 400g frozen prawns, raw, peeled and thawed
• Juice of ½ lemon (optional)

Place all ingredients up to and including the tomato in a food processor and blend until smooth. Pour the pasta into a saucepan, add the oil and fry over medium heat, stirring occasionally, for 3-4 minutes.

Pour in the coconut milk and add the frozen spinach. Simmer for 3-4 minutes to allow the flavors to blend and the spinach to thaw.

Lastly, add the defrosted prawns and cook for no more than 2 minutes, until they are just barely pink. Stir in the lemon juice, if using, and serve.

TIP OF THE COOK

Work your way up with this recipe by building the curry base up to the point where the coconut milk is added. It will keep in the refrigerator for up to 4 days.

NON-FASTING DAY

Serve as a double serving and/or serve with 2-3 tablespoons of cooked brown rice.

TANDOORI LAMB CHOPS WITH GARLIC SPINACH AND GINGER

Thanks to the tandoori seasoning, the lamb became more interesting. This is full of flavor.

less than 500 calories

Serves 2

Prepare 10 minutes; Cook 12 minutes; Per serving 415 cals; Protein 38.9g; Carbohydrates 6.8g

• 2 tablespoons full-fat Greek-style yogurt
• 1 tablespoon tandoori powder
• 4 lamb chops (approx. 75g each)
• 1 tablespoon olive oil
• 1 garlic clove, peeled and coarsely chopped
• 10 g fresh ginger root, peeled and grated
• 350 g of fresh spinach
• 15g cashews, coarsely chopped

Preheat grill to its highest temperature and line a baking sheet with parchment paper. Mix the yogurt with the tandoori powder in a large bowl and season with salt and freshly ground black pepper. Add lamb chops and toss to coat.

Place on the prepared baking sheet and cook under the broiler for 6 minutes on each side. Let rest for a couple of minutes. Put the olive oil in a large skillet over medium heat. Add the garlic and ginger and sauté for 1 minute. Add spinach, stir until wilted, and season.

Divide the spinach between two hot plates, sprinkle the cashews on top, and place the lamb chops on top to serve.

NON-FASTING DAY

Increase the serving size and serve with 2-3 tablespoons of cooked whole grains, such as brown rice.

SAUSAGE CASSEROLE SQUEEZED IN A PAN

Oh the joy of easy cooking in a skillet!

less than 600 calories

Serves 2

Prepare 10 minutes; Cook 10 minutes; Per serving 525 cals; Protein 22.7g; Carbohydrates 15.2g

• 4 good quality sausages (approximately 270g total weight)
• 2 tablespoons of olive oil
• ½ onion, peeled and thinly sliced
• 200g butternut squash, peeled and cut into 1cm cubes (or buy already prepared)
• ½ teaspoon dried thyme 150g cavolo nero, center stems removed and leaves sliced
• 1 tablespoon cider vinegar
• ½ teaspoon chili flakes (optional)

Use a knife to cut through the skin of each sausage and remove it. Cut the meat into 2 cm pieces.

Heat the oil in a large skillet over high heat and add the sausage pieces, onion and squash. Cook for a few minutes until lightly browned.

Reduce the heat to medium and add the thyme. Cook for 3 minutes, then add the vegetables, cider vinegar, and chili, if using. Cook for the last 4 minutes to soften the vegetables. Season with salt and black pepper to taste.

NON-FASTING DAY

Increase the serving size and/or serve with 2-3 tablespoons of cooked pearl barley or quinoa.

PERSIAN LOVE CAKE

This enchantingly exotic concoction goes down well, with its tart topping and rich, nutty base. High in protein and nutrients, it has no added sugar, is low in carbs, and feels like a real treat. Enjoy!

less than 300 calories

8 servings

Preparation 30 minutes; Cook 30 minutes; Per serving 273 cals; 8g protein; Carbohydrates 9.8g

• 100g dried figs, finely chopped
• 60 g coconut oil or butter
• 2 medium free range eggs
• 60g shelled pistachios, coarsely chopped
• 2 medium oranges, grated and juiced
• 100 g ground almonds
• 1 teaspoon ground cinnamon
• 1 teaspoon ground cardamom
• 1 teaspoon of baking soda
• 2 tablespoons freeze-dried raspberries
• 1 tablespoon cider vinegar

for the icing

• 60g cream cheese
• 1 teaspoon of honey
• 1 teaspoon lemon zest

Preheat oven to 180C/160C fan/gas 4. Line bottom of 20cm x 10cm loaf pan with parchment paper. Place the figs, coconut oil and eggs in a bowl and mix with a hand mixer for about 1 minute, until creamy but retaining some texture.

Add 40g pistachios, the orange juice, half the zest, almonds, cinnamon, cardamom, baking soda, half the dried raspberries and a generous pinch of salt. Mix well, add the cider vinegar and mix again.

Pour into the pan and bake for about 30 minutes, until cooked through and a toothpick inserted in the center comes out clean. Unmold and cool on a wire rack.

To make the topping, mix the remaining orange zest with the cream cheese, honey, and lemon zest in a small bowl. Spread it over the cooled cake, then sprinkle the remaining chopped pistachios and dried raspberries on top.

CHOCOLATE FLORENTINE

Another low carb indulgence. Ideal for a celebration.

less than 200 calories

Serves 12

Preparation 15 minutes; Cook 10 minutes; Per serving 112 cals; 2.2g protein; Carbohydrates 8.8g

• 1 tablespoon coconut oil, plus extra for greasing
• 1 small ripe banana (about 65g peeled weight), peeled and mashed
• 40 g oat flakes
• 40g dehydrated coconut
• 1 tablespoon cocoa powder
• 2 balls of ginger stem (about 20g), diced
• 1 tablespoon ginger syrup
• 50g flaked almonds, coarsely chopped
• 60 g dark chocolate (70% or more)

Preheat oven to 170C/ 150C fan/gas 3 and grease a 12-hole cupcake pan with coconut oil. Cover a baking tray with baking paper.

Place the coconut oil in a bowl and melt in the microwave for a few seconds. Add the mashed banana, oats, coconut, and cocoa and mix well. Using a dessert spoon, divide the batter between the holes in the cupcake pan and press into the bottom and sides to align. Bake for 5 minutes.

Mix the ginger stem, syrup and almonds together in a small bowl, so that the nuts are well coated. Remove the tray from the oven and, with a teaspoon, spread the sticky almond mixture on the bases. Return to the oven for 5 minutes, or until the nuts are lightly browned in places. Remove from the oven and let cool.

Melt the chocolate in the microwave or in a bain-marie. Remove the cookies from the tray and dip each into the chocolate to coat the base (or drizzle chocolate on top). Place them on the prepared baking sheet to set. Store in the fridge or in a cool place.