The FAST way to lose a stone in six weeks with delicious and healthy recipes

If thoughts of the sun, sea and sand fill you with trepidation rather than joy, then fear not.
That holiday bikini body – thanks to these brilliant recipes from The Easy Fasting Diet Cookbook by registered dietitian Penny Doyle.

To slim for summer, get beach-ready in a month and lose a stone in six weeks, simply cut calories on two non-consecutive days, and then eat normally the rest of the week.
Today we present the last batch of this week’s 21 tasty recipes from Penny’s forthcoming book as well as two structured eating plans to help with those fasting days.

Both offer a plan of balanced dishes of a total of 500 calories, one starting the fasting in the morning and one in the evening to give you flexibility to fit the diet around your busy life.

Stir-fried prawns

Serve with steamed pak choi which adds 15 cals.
2 dried red chillies
15ml / 1 tbsp vegetable oil
30ml / 2 tbsp chopped onion
1 garlic clove, chopped
30ml / 2 tbsp sliced shallots
5ml / 1 tsp Thai fish sauce
30ml / 2 tbsp tamarind juice
150g / 5½ oz raw prawns, peeled
2 spring onions, chopped, to garnish

Dry fry the chillies for a few seconds in a pan and set aside. Heat the oil, add the onion and cook for 2–3 mins.
Add the garlic, shallots, 30ml / 2 tbsp water, fish sauce, chillies and tamarind. Bring to the boil, then lower the heat slightly.
Add prawns and cook until pink. Top with spring onions.

Salmon and chive omelette

The chopped smoked salmon gives a luxurious finish to this simple, classic omelette.
3 eggs
15ml / 1 tbsp low-fat crème fraîche
15ml / 1 tbsp chopped fresh chives
50g / 2oz chopped smoked salmon salt and ground black pepper

Beat the eggs until just combined then stir in the crème fraîche and chives. Season well with salt and pepper.
Heat a frying pan and pour in the eggs. Cook on a medium heat for 3–4 minutes.
Either leave the top of the omelette soft or finish it off under the grill. Top with the salmon, fold over and
cut in half to serve.

Thai Beef Stew

This is a light main course. Serve with zero-calorie rice or 50g / 2oz cooked egg noodles (69 calories).
1 litre/1 ¾pints vegetable or chicken stock
450g / 1lb lean beef steak, cut into slivers
3 garlic cloves, finely chopped
2 cinnamon sticks
4 star anise
30ml / 2 tbsp light soy sauce
30ml / 2 tbsp Thai fish sauce
2.5ml / ½ tsp sugar
115g / 4oz / 11 beansprouts
1 spring onion, finely chopped
small bunch of fresh coriander, chopped

Pour the stock into a large heavy pan. Add the beef, garlic, cinnamon sticks, star anise, soy sauce, fish sauce and sugar. Bring to the boil, then reduce the heat and simmer for 30 minutes. Skim off any foam that rises to the surface.
Meanwhile, divide the beansprouts among four serving bowls. Remove the cinnamon sticks and star anise.
Ladle the stew over the beansprouts, garnish with the chopped spring onion and chopped fresh coriander, then serve.

Velvety Pumpkin Soup

Great for freezing in portions. Adding a spoonful of rice, if you have calories to spare, makes a good lunch.
1.1kg / 2lb 7oz pumpkin
750ml / 1¼ pints chicken stock
750ml / 1¼ pints skimmed milk
salt and ground black pepper
ground cinnamon, to serve
75g / 3oz cooked rice to serve (optional)

Peel and remove the seeds from the pumpkin. Chop and boil in a pan with the stock, milk and seasoning.
Reduce the heat and simmer for 20 mins. Drain the pumpkin, reserving the liquid, and purée in a food processor.
Return the soup to the pan and bring back to a near boil. Season to taste and serve with a dusting of cinnamon.

Beetroot and orange salad

The combination of beetroot, orange and warm cinnamon is both unusual and delicious.
400g / 14oz cooked beetroot (beets)
1 medium orange, peeled and sliced
30ml / 2 tbsp orange flower water
5ml / 1 tsp ground cinnamon
salt and ground black pepper

Quarter the cooked beetroot, then slice the quarters. Arrange the beetroot on a plate with the orange slices
or toss them together in a bowl. Season with salt and pepper.
Gently heat the orange flower water, stir in the cinnamon and season to taste. Pour the mixture over the beetroot and orange salad and chill for at least 1 hour before serving.

Haricot Bean Soup

213 calories per portion... SERVES 4
Nutritious and low-GI. Can be made in advance.
10ml/2 tsp olive oil
2 ripe tomatoes, chopped
3 garlic cloves, crushed
1 onion, 2 celery sticks and 1 carrot finely chopped 225g/8oz dried haricot (navy) beans, soaked overnight, drained and rinsed
5ml/1 tsp paprika
2.5ml/1⁄2 tsp cayenne pepper
1.2 litres/2 pints chicken stock
1 small bunch fresh parsley, leaves finely chopped salt and ground black pepper

Saute the tomatoes, garlic, onion, celery and carrot in a pan for 5mins.
Add the beans, paprika and cayenne pepper. Add the stock and simmer for 11⁄2 hours or until the beans are soft. Add parsley to serve.

Baked Ham and Eggs

Like quiche lorraine, but without the high-calorie pastry.
30ml/2 tbsp vegetable oil, plus extra for greasing
1 leek, white and pale green parts only, thinly sliced, or 1 shallot, chopped
4 eggs
300ml/1⁄2 pint skimmed milk
115g/4oz cooked lean ham, preferably smoked, diced
salt and ground black pepper

Preheat oven to 180C/350F/Gas 4. Lightly oil ovenproof dish (20cm/8in). Heat the oil in a pan, add the leek or shallot and fry for 2–3 minutes.
Lightly beat the eggs in a bowl. Beat in the milk and season then add the chopped ham.
Pour into dish and bake for 25 min until set.

100-Calorie Snacks

One 100g/3.5oz banana
Four dried figs (85g/3oz)
Three chocolate finger biscuits (15g/ ⁄2 oz)
110g/4oz strawberries with 30g/1oz half-fat crème fraîche
One slice wholemeal bread (28g/1oz) with 55g/2oz baked beans 45g/11⁄2 oz sliced ham
One 17g/3⁄4 oz oatcake with 1⁄2 tsp peanut butter
Two 20g/3⁄4 oz chocolate-covered rice cakes
25g/1oz unsweetened cereal with 40ml/11⁄2 fl oz skimmed milk
14g/1⁄2oz whole cashew nuts
One 17g / 3⁄4oz chocolate digestive or two Oreo cookies
1⁄2 can tomato soup
40g/11⁄2oz feta cheese

Fasting: Morning Start - 506 calories

Breakfast: Hot drink, no milk
Mid-Morning: Smoked Salmon and Chive Omelette 180 calories
Lunch: Skip lunch
Mid-Afternoon: Any 50 calorie snack
Dinner: Thai Beef Stew 187 calories
Supper: 2 x Almond and Cardamom Macaroons 92 calories
Skimmed milk allowance: Zero
100-Calorie Supplement for men: Cook 25g/1oz/2 tbsp basmati rice and serve with Thai Beef Stew

Fasting: Evening Start - 502 calories

Dinner: Stir-Fried Prawns 161 calories
Supper: Skip supper
Breakfast: Baked Ham and Eggs 216 calories
Mid-Morning: Nothing
Lunch: Velvety Pumpkin Soup, 125 calories
Mid-Afternoon: Nothing
Skimmed milk allowance: Zero
100-Calorie Supplement for men: Add a medium-sized seeded roll with the soup for lunch

Regular Fasting Tips

If you can’t bear black tea or coffee, measure out 100ml/3fl oz skimmed milk (45 calories) to use in tea or coffee through the day.

Avoid alcohol – it just increases hunger and adds calories.

Use convenience foods with care and check the nutritional values on the packaging for hidden fats and high levels of salt and sugars.

Mix raw veg with cooked for texture interest. Grate a little garlic into stir-fries or scatter a few salted roasted seeds on soups or salads before serving.

Zero-calorie noodles made from the Konjac plant are increasingly available and are very useful as an addition to most of our recipes.

Health and life