Source : The Fast Diet, Michael Mosley and Mimi Spencer, Short Books London
DAY 5 -----------------------------------------------------
Breakfast 177 calories
2 lean grilled rashers of bacon (50g, 107 calories)
1 small sausage (20g, 59 calories)
1 small grilled portobello mushroom (20g, 3 calories)
A generous handful of spinach (30g, 8 calories)
Dinner 415 calories
Roast mackerel and vegetables: place a mackerel fillet (147g, 351 calories) on top of 2 sliced tomatoes (170g, 30 calories). Wrap in foil and roast in a hot oven for 10–15 minutes or until fish is done. Serve with a big pile of tenderstem broccoli (100g, 33 calories) dressed with the juice of half a lemon (1 calorie) and salt
Daily total – 592 calories
DAY 6 ------------------------------------------------------
Breakfast 271 calories
Small pot of natural fat-free yoghurt (150g, 62 calories)
1 chopped banana (100g, 95 calories)
Six strawberries (72g, 20 calories)
100g blueberries (100g, 25 calories)
Four almonds, chopped (8g, 69 calories)
Dinner 320 calories
Prawn, watercress and avocado salad: mix 28g watercress (6 calories) with 140g cooked prawns (139 calories), half an avocado (72g, 137 calories), half a red onion (30g, 11 calories) chopped and 1 tbsp capers (2 calories). Dress with white wine vinegar
1 tangerine (25 calories)
Daily total – 591 calories
DAY 7 ------------------------------------------------------
Breakfast 261 calories
Scrambled eggs: add a splash of skimmed milk (15ml, 5 calories) to 2 beaten eggs (180 calories) and scramble in a non-stick pan. Serve with one very small piece of Parma ham (34g, 76 calories)
Dinner 326 calories
Spiced dhal: in 1 tsp olive oil (27 calories), fry a finely chopped small onion (60g, 22 calories), a clove of crushed garlic (3 calories) and 1 tsp finely chopped ginger (3 calories). Cook for 5 minutes. Add half a pint of water, 50g dried, washed red lentils (159 calories), a pinch of cumin, coriander, turmeric, cayenne pepper, salt and pepper. Boil for 20 mins or until lentils are tender. Garnish with 2 tbsn of fat-free natural yogurt (40 calories).
Serve with 2 poppadoms (72 calories)
Daily total – 587 calories
DAY 8 ------------------------------------------------------
Breakfast 331 calories
2 boiled eggs (180 calories)
5 asparagus spears (125g, 33 calories), to dip
1 slice wholemeal toast (31g, 78 calories)
2 plums (110g, 40 calories)
Dinner 256 calories
Thai steak salad: grill a sirloin steak (140g, 188 calories) on both sides until cooked, and slice very thin. Serve on a big pile of shredded lettuce (100g, 14 calories), and 100g shredded Savoy cabbage (24 calories). Serve with this dressing: juice of 1 lime (1 calorie), 1 tsp sugar (16 calories), a crushed clove of garlic (3 calories), a chopped, deseeded chilli (1 calorie) and 1 tbsp Thai fish sauce (10 calories)
Daily total – 588 calories
DAY 9 -------------------------------------------------------
Breakfast 214 calories
Smoked salmon (150g, 213 calories)
Lemon wedges to serve (1 calorie)
Dinner 383 calories
Roast pork: serve 150g lean roast pork (289 calories) with cauliflower (50g, 17 calories) and broccoli (50g, 17 calories). Drizzle with 1 tbsp meat juices (60 calories)
Daily total – 597 calories
DAY 10 -----------------------------------------------------
Breakfast 206 calories
1 small 150g pot of fat-free, natural yoghurt (62 calories)
1 chopped banana (100g, 96 calories)
1 tbsp sugar-free muesli, not granola, stirred through (15g, 48 calories)
Bacon & butterbean soup: fry two rashers of bacon (54g, 116 calories) in 1 tsp olive oil (27 calories) for 2 minutes. Add half a small finely chopped onion (30g, 11 calories), half a chopped leek (50g, 11 calories), half a finely sliced carrot (40g, 14 calories), and 1 diced stalk of celery (1 calorie). Cook for 5 minutes, adding a splash of water if it sticks. Add half a can of butterbeans (200g, 206 calories) and half a pint of water (250ml) and simmer for 20 minutes. Season. Blend until desired consistency, or simply mash for chunkier texture
Daily total – 592 calories
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600 Calorie Diet Plans For Men day 1-5
