Fasting has long been a key facet of human eating habits. Whether it’s our hunter-gather ancestors going for long periods without a successful catch, or a self-imposed fast for spiritual purification, there are times when one simply does not eat anything. It can be good to take a step back from the traditional three-meals-per-day mindset, and really assess what you are eating.
That’s where fasting diets come in. Said to bring about many benefits, including weight loss band improved metabolism, interest in fasting diets has skyrocketed in recent years. But that doesn’t have to mean you give up eating delicious foods – so long as you considerably reduce your calorie intake some days of the week, you can enjoy a normal, balanced diet the rest of the time.
Please browse through my collection of tasty, super low-calorie recipes, chosen just for you so you can love what you eat and lose weight at the same time.
Breakfast
Start your day the right way with a great selection of sandwiches, cereals and protein-packed snacks to get you going
OMELETTE ROLLS WITH SMOKED SALMON
Prep Time 5 Mins Cook Time 20 Mins Servings 12
INGREDIENTS
For The Omelettes:
8 large eggs
100 ml | 3 1/2 fl oz | 7 tbsp milk
2 tbsp butter, cubed salt
freshly ground black pepper
To Assemble
200g | 7 oz| 3/4 cup reduced-fat creme friache
10 smoked salmon slices, about 200 g
1 lemon, juiced
100 g | 3 1/2 oz | 4 cup rocket,
washed and dried
METHOD
1. FOR THE OMELETTES:
Beat together the eggs and milk in
a large measuring jug with 1/2 tsp
salt and 1/4 tsp black pepper to taste.
2. Melt a few cubes of butter in
a large non-stick frying pan
set over a moderate heat. Pour in
about one-quarter of the beaten
egg and tilt the pan to coat the
surface evenly. Cook until set,
turning once, about 2-3 minutes.
3. Slide out of the pan and
keep warm under aluminium
foil. Repeat step 2 for the three
remaining omelettes, using
roughly the same amount of
beaten egg as used for the first
omelette.
4. TO ASSEMBLE
When ready to assemble,
spread the omelettes with
creme fraiche before covering
with smoked salmon, tearing
the pieces to fit as needed.
Drizzle over some lemon juice.
5. Top with a thick layer of
rocket leaves before carefully
rolling the omelettes into thick
sausage shapes.
6. Cut across into 2.5 cm | 1″
thick slices before serving.
HONEY MUESLI BARS
Prep Time 5 Mins Cook Time 30 Mins Servings 12
INGREDIENTS
1 tbsp coconut oil melted
175 g | 6 oz | pitted dates,
e.g. Medjool
100 g | 3 1/2 | 1/2 cup honey
100 g | 3 1/2 oz | 1/2 cup almond
butter
1 tsp ground cinnamon
240 g | 8 oz | 3/4 cup whole
almonds, finely chopped
1 pinch salt
METHOD
1. Preheat the oven to 180 C
(160 C fan) | 350F | gas 4. Grease
and line a 20 cm | 8″ sqaure
baking tin with grease proof paper.
Grease the paper with melted
coconut oil.
2. Pulse the dates in a food
processor until broken up and
dough-like in consistency. Scrape
into a bowl.
3. Warm the honey with the
almond butter and cinnamon
in a saucepan set over low heat,
stirring until smooth and melted.
4. Pour into bowl and add
the oats, almonds, and salt.
Mix thoroughly with a wooden
spoon.
5. Pack the mixture into the
prepared tin, smoothing the top flat.
Bake for about 20 minutes
until golden on top.
6. Remove the tin to a wire rack
to cool. Once cool, turn out
and cut into slices before serving.
LUNCH
CHEESE STUFFED SWEET POTATOES
Prep Time 5 Mins Cook Time 1 HR 25 Mins Servings 8
INGREDIENTS
8 small sweet potatoes
200 g | 7 oz | 1 1/3 cups
reduced-fat feta, roughly crumbled
60 g | 2 oz | 1/3 cup walnuts,
roughly chopped
1 red chilli, chopped
1 Bunch flat-leaf parsley,
chopped
4 thyme sprigs, torn
salt
freshly ground black pepper
METHOD
1. Preheat the oven to 180 C
( 160 C fan ) | 350 F | gas 4.
2. Place the sweet potatoes on
a large rimmed baking tray
or roasting tin and prick them all
over with a fork.
3. Bake until soft to the tip of
a knife, about 1 hour 10-20
minutes. Remove from the oven.
4. Stir together the feta, walnuts,
chilli, herbs, and some salt
and pepper to taste.
5. Split the sweet potatoes
in half and fill with feta
mixture before serving.
Pomegranate And Coriander Curry
Prep Time 10 Mins Cook Time 35 Mins Servings 4
INGREDIENTS
60 g | 2 oz | 1/3 cup unsalted
cashews
2 onions, roughly chopped
6 cloves garlic
1 tbsp fresh ginger, peeled
1 red chilli, seeded and
chopped
2 tbsp ghee, or butter
2 tsp ground cummin
2 tsp ground coriander
2 tsp paprika
1 tsp ground turmeric
1/2 tsp ground cardamom
1/2 tsp red chilli powder
1 small cinnamon stick
1 tsp caster sugar
400 g | 14 oz | 2 cups tinned
chopped tomatoes
300 ml | 11 fl oz | 1 1/3 cups
chicken stock, or vegetable
stock
100 g | 3 1/2 oz | 1/2 cup low-fat
plain yoghurt
50 g | 1 3/4 oz | 1/2 cup
pomegranate seeds
1 handful coriander, roughly
chopped
salt
freshly ground black pepper
METHOD
1. Soak the cashews in a bowl of
warm water. Set aside.
2. Puree the onions, garlic,
ginger, and chilli in a food
processor. Melt the ghee or butter
in a saute pan or wok set over a
moderate heat until hot.
3. Add the onion puree mixture
and 1/4 tsp salt, frying until
golden, about 8-10 minutes,
stirring frequently.
4. Stir in the ground spices,
cinnamon stick, and sugar.
Fry for 2 minutes, stirring
occasionally, and then stir in the
tomatoes and stock.
5. Bring to the boil and then
reduce to a gentle simmerfor
20 minutes, stirring the mixture
from time to time.
6. Puree the cashews with a little
of their soaking water in a
food processor before stirring into
the curry along with the yoghurt
and plenty of salt and pepper
to taste. Puree the curry with an
immersion blender; alternatively
you can use a food processor.
7. Garnish with pomegranate
seeds and chopped coriander
before serving.
Dinner
Thai Coconut Noodle Soup
Prep Time 10 Mins Cook Time 35 Mins Servings 4
INGREDIENTS
2 tbsp avocado oil, or sunflower
oil
2 shallots, diced
4 cloves garlic, finely chopped
1 tbsp Thai red curry paste
2 tsp mild curry powder
1/2 tsp ground turmeric
800 ml | 28 fl oz | 3 1/2 cups
low-sodium vegetable stock
400 ml | 14 fl oz | 1 2/3 cups
light coconut milk
2 sweet potatoes, peeled and
cut into chunks
150 g | 5 oz | 2 cups exotic
mushrooms, cleaned
200 g | 7 oz udon noodles
2 – 3 tbsp soy sauce
1 – 1 1/2 tbsp coconut sugar
1 – 2 tbsp rice wine vinegar
1 lime, juiced
1 handful fresh pea pods, split
1 handful pomegranate seeds
1 small handful micro salad
salt
freshly ground black pepper
METHOD
1. Heat the oil in a large casserole
dish set over medium heat.
Add the shallots and a pinch of
salt, cooking until translucent,
about 5 minutes.
2. Stir in the garlic and ginger,
cooking for 2 minutes. Stir in
the curry paste, curry powder, and
turmeric, cooking until the paste
darkens slightly, about 3 minutes
3. Gradually whisk in the stock
and coconut milk. Bring to the
boil, stir in the sweet potato and
mushrooms, and then reduce to
a simmer until the sweet potato
is just tender to the tip of a knife,
about 15 – 20 minutes.
4. Stir in the noodles and
continue to simmer until
tender to bite, about 6-8
minutes.
5. Season the soup with soy
sauce, coconut sugar, vinegar,
lime juice, and some salt and
pepper as needed.
6. Ladle into bowls and top
with split peas, pomegranate
seeds, and some micro salad
before serving.
LINGUINE WITH CRAB,
TOMATOES, COURGETTE
AND GRATED CHEESE
Prep Time 10 mins Cook Time 15 mins Servings 4
INGREDIENTS
350 g | 12 oz linguine
1 tbsp olive oil
1 red chilli, seeded and finely
chopped
1/2 courgette, grated
225 g | 8 oz | 1 1/2 cups mixed
cherry tomatoes, halved
1 handful flat-leaf parsley,
chopped
100 g | 3 1/2 oz | 3/4 cup tinned
white crab meat, picked over
for shell
2 tbsp Parmesan, finely grated
salt
Freshly ground black pepper
METHOD
1. Cook the linguine in a
large saucepan of salted,
boiling water until ‘al dente’. or
approximately 10 minutes
2. In the mean time, heat the
olive oil in large saute pan
set over medium heat until hot.
Add the chilli, courgette, and
a pinch of salt, sauteing until
softened, about 4-5 minutes.
3. Stir in the cherry tomatoes
and some more salt and
pepper to taste. Set off the heat.
4. Drain the linguine when
ready and add to the cherry
tomatoes along with the parsley,
tossing to combine. Season to
taste with salt and pepper.
5. Divide between bowls and
top with the crab meat and
parmesan before serving.
Conclusion
I know fasting can be difficult, but the rewards for fasting are well worth it. I encourage you to try these delicious, healthy, nutritious meals during your fasting diet to feel and look great. I would love to hear your food fasting and weight loss story, and please share with me your experience with these delicious meals or head over to my website, Weight Loss Pro @ weightlosspro.org for some more great and delicious weight loss meals and recipes. Thank you.
Shawn
Founder Weight Loss Pro
