Health warnings

► You shouldn’t be trying to lose weight if you are underweight or you have, or
suspect you have, an eating disorder (including anorexia and bulimia). If you have
any history of psychiatric illness, you should seek advice from your GP or at least
from a dietitian so that you have someone to check up on you.
► If you are under 18 years of age, even if you are overweight, you should seek
advice from your GP or from a qualified dietitian. The long-term health
consequences of dieting badly when you’re young are hard to overstate.
► If you are pregnant or breastfeeding, you should discuss any plans to lose weight
with your doctor.
► If you are frail in any way (recovering from major illness or surgery), again, you
should consult your GP or a dietitian.
► If you are on any medication, check with your GP or pharmacist.
► If you are an insulin-dependent or Type-1 diabetic, review any weight-loss plans
with your care team.
► f you are actively unwell (fever or other symptoms of illness), this is not the
right time to start dieting.
► Finally, salt. If you cook from fresh, then it’s unlikely you’ll be having too much
salt. If you’re concerned about your health, get your blood pressure checked.
CONTENTS
TITLE PAGE
INTRODUCTION
MACROS
MEAL PLANS
RECIPES
BREAKFAST & BRUNCH
LUNCH OR DINNER
ENTERTAINING
GRAB & GO
DESSERTS
INDEX
COPYRIGHT PAGE
INTRODUCTION
This is the manual I wish I had had access to whenI
started my weight-loss regime. It’s a real-life working
manual for real people, people who are overweight and
overwhelmed by the diet industry, written by someone
who has been there and done it. This book is a non-
jargon, easy-to-follow guide outlining realistically how
to eat healthily and lose weight well, for life. You can
dip in and out of it for years depending on your
situation and goals. It’s full of well-balanced,
flavoursome recipes that will make you full of
happiness not guilt.
Firstly, before you begin, download a calorie
tracking app or keep a little food diary to log all your
macros. What’s a macro? Well it’s a fancy word for
the nutrients contained in foods in the largest
amounts, namely carbohydrates (sugars, starches,
fibre), lipids (fats) and proteins. Each of these
‘macronutrients’ provides energy measured as calories
– we will go into further detail on these. Keeping a
journal to track your progress can have a very positive
effect and holds you accountable for what you’ve eaten
each day.

BELIEVE you can do this, set high-

stake goals, think what you really want
to achieve with this book, something
that really matters to you.
Secondly, be honest with yourself about your
weaknesses. Mine is kids’ cereal! Rid your home of
these things to give yourself a fighting chance. Out of
sight, out of mind! Are you a secret eater? I was.
Constantly eating a handful of nuts here and there, or a
sugar in my tea a few times a day. It all adds up and it
can strongly contribute to you not achieving your goals,
which is so demotivating. I will show you through this
book that making small changes, my way, can save you
hundreds of calories while sacrificing NONE of the
flavour.
Thirdly, relocate to an isolated country manor,
abandon all belongings and loved ones because this is
going to take complete isolation… I’m kidding, that’s
exactly what this book isn’t. This is a book that will fit
into yours, mine and anyone’s lifestyle.
And last but not least, BELIEVE you can do this, set
high-stake goals, think what you want to achieve with
this book – something that really matters to you. I
remember when I saw the preview of Food Glorious
Food my high-stake goal was to be happier with how I
looked before it went on TV. Every time I thought I
couldn’t do it or wanted to give up, I imagined
everyone whispering about how overweight I was when
the show aired a few weeks later. That was my first
goal, and I lost around a stone in a month. After that I
set a new goal; I think it was to be able to do one
unassisted press up (I can now do about 100 without
breaking a sweat). It’s important with this point to be
realistic though; I knew I wasn’t going down to go from
a size 18 to a 6 in a month!
And here’s something to reassure you: there’s no
denying yourself with this book, no spending £100 on
organic exotic fruit or fancy powders to make a cake.
This is a simple, accessible guide for your lifestyle that
works, and I’ve proved it. It’s a life plan for different
scenarios and timescales, encompassing the best of all
three series of How to Lose Weight Well.

I WANT THIS BOOK TO:

► Help you develop a better relationship with food
► Transform your body for life
► Help you believe you can make lasting changes to
your health and lifestyle like I have
► Be a manual you refer to time and time again for
any situation
So, we all have a story – what’s mine? I was in a
position thousands of people in this country are also in:
I was overweight and unhealthy and I didn’t have a clue
what to do about it. I ran a bakery and had a history of
poor eating habits. The diet and fitness industry and
information online, though vast, were so confusing. Are
carbs the enemy? How much protein do I need? What
does ‘calorie deficit’ mean? What kind of cardio should
I be doing and for how long? These questions
tormented me and at the age of 31 I felt lost and
suffocated in an industry I had never even dipped my
toe into. Up to that point, dieting to me meant denying
myself all day, running up and down my mam’s stairs
twice, and then eating a French stick. I had no idea
about refined carbs, bad sugars – nothing! The final
straw came after an appearance on TV when I was
criticized for my weight. I cried, and probably ate a few
pasties. Then I thought to myself: you can sit and cry
and feed your sorrows, or you can prove them wrong.
That was 2012.
 On 2 January 2013, I started a boot camp at 6.30A.M.
with a local personal trainer called Steven Shaw. It was
a killer – a massive wake-up call. I was by a mile the
biggest in the class and the most unfit. I couldn’t even
complete the circuit and was deeply embarrassed but I
didn’t let it show. Through sweat and tears (the blood
was to come), I turned up three times a week. It was
hell. I made excuses not to go –“It’s too hot outside”,
“it’s too cold”, “my legs are sore” – but at the end of
the day I knew I needed to put up and shut up to make a
change. I persisted and slowly the fat melted away. I
lost a whopping 14lb in the first month and I thought,
“wow, I can do this”. That little glimmer of hope was
all I needed to ignite the spark. The more I lost, the
more it motivated me, so I started working more on my
diet, watching what I ate and calorie counting. Pretty
soon my body and mind were beginning to change.
What I quickly discovered was that no matter which
diet you’re on, losing weight simply comes down to
calories in versus calories out; the bigger the deficit,
the bigger the weight loss in a shorter space of time.

This is my transformation plan and it

features all the tips and tricks I’ve
picked up along the way. This is how I
transformed my body, lifestyle and mind
– and you can, too.
This book aims to set out three different weight-loss
plans based on three time periods, all with a different
calorie deficit. Of course, all your favourite diets and
recipes from the TV show will be appearing throughout
the book. A lot of the diets on the show had their own
specific health benefits, such as the DASH diet, and
some of the diets on the show, such as carbohydrate-
restricting diets, can turbocharge fat loss for some
people, so we will be harnessing the power of these,
too.
I opened my café Eat Naked in Brighton in 2015. I
have maintained my body weight since then, changing
my life and career. Now I want you to have the chance
to change your life, too. This is my transformation plan;
it’s exactly how I lost weight, improved my health,
significantly reduced my body fat and completely
transformed my body, lifestyle and mind.
This is my norm now, the new normal, but you don’t
have to wait years to achieve what I’ve achieved. I’ve
put all the knowledge and know-how, tips and tricks
I’ve learned over the last few years into this book.
These recipes, and ultimately these meal plans, mean
that you can lose weight well for life! I firmly believe
that if the recipes are good for you and FULL OF
FLAVOUR, you’re more likely to stick to a diet and
find a new way of eating and ENJOYING food. My
promise is that every choice in this book is a good
choice with exciting and simple meal preparation.
MACROS
WE MENTIONED MACROS
EARLIER BUT WHAT ARE
THEY AND WHY ARE THEY
SO IMPORTANT?
PROTEIN is an important building block for bones,
muscles, cartilage, skin and blood. Your body uses
protein to grow, build and repair tissues, make
enzymes, hormones and other body chemicals.
Throughout this book I have recommended you include
a good protein source with each of your meals as it
helps you feel full, therefore helping you to eat less
overall. My favourite protein sources are eggs, meat,
fish and dairy (Greek yogurt and cottage cheese), but
protein is also abundant in nuts and seeds, other grains
and pulses and lentils.
CARBOHYDRATES are all about energy. Your body
converts carbohydrates to glucose, which is your body’s
main energy source. Glucose is a type of sugar that can
be used straightaway for energy or stored away as
glycogen to be used later. The problem is that it’s easy
to overconsume carbs so once we have used what we
need and stored enough to ‘use later’, any extra
(unneeded) will be converted to fat ( but this is true no
matter what the source of calories). Unless you have a
very physical job or hit the gym for a heavy session
most days, I promise that you don’t need large portions.
 I incorporate different amounts of carbs in my diet
depending on my goals and if I’ve trained that day.
However, not all carbs were created equally. There are
‘good’ carbs, such as whole grains, vegetables, fruits
and beans, which are absorbed slowly into our systems,
avoiding spikes in blood sugar levels. At the other end
of the scale, we have refined and highly processed
(‘bad’) carbohydrates. These are devoid of beneficial
fibre and include white bread, biscuits, cakes and
confectionery (sweets and chocolate), fizzy drinks,
syrups, honey, etc. My favourite carbohydrate sources
are brown basmati rice, wholemeal pasta, sweet
potatoes, oats, vegetables, pulses ( beans and lentils) or
quinoa.
FATS are necessary to give your body energy, to
provide essential fatty acids, which the body cannot
make, and to support cell growth. They also help
protect your organs. Fats assist your body in absorbing
some nutrients like vitamins and are a part of important
hormones. And if all that wasn’t enough to make you
ditch the ‘low-fat’ treats for good essential fatty acids,
they also support brain performance and memory.
There are three main types of fats, and I’ve listed
some good sources after each one:
► Unsaturated: include a few portions a day into your
diet – olive oil, walnuts (unsalted), avocados, flaxseeds
and oily fish (eat at least once a week but follow the
NHS guidelines for the recommended amounts,
especially if pregnant or breastfeeding)
► Saturated: eat in moderation – meat (choose lean),
full-fat dairy
► Trans fats: avoid at all costs – manufactured cakes,
biscuits, takeaways, pies, pastry (you get the picture!)
I would like to include a quick note on oils. There is so
much information in the public domain that it can be
confusing and often contradictory, so here’s my
definitive list.

OIL GUIDE
Thought you knew which oil to drizzle over your salad
and which to roast your potatoes with? Think again.

EXTRA VIRGIN OLIVE OIL

► Best for: dressing salads, drizzling over pasta. Think
of it as a finisher.

OLIVE OIL
► Best for: light frying such as falafel, etc. and baking.

RAPESEED OIL
► Best for: roasting potatoes, frying.

COCONUT OIL
► Best for: occasional use when flavour is required,
e.g. in Asian dishes.
If a bottle is labelled ‘vegetable oil’, check what the oil
is, as it can be rapeseed, and make sure it is high in
monounsaturated fat.
 ► MY TOP TIPS ◄
1 DO NOT GIVE UP. It takes 21 days to form a new
habit. If you can do it for 21 days, you can do it for
life. There’s a reason that you are the way you are, it’s
easy and convenient and it reflects your
lifestyle/work/family commitments. You’re going to
have to break old habits and form new ones. The first
21 days will be tough as you’re out of your routine. I’ll
say it again: DO NOT GIVE UP. Change starts with
baby steps. Do you think I ever dreamed all those years
ago when I was a size 18 that I would be a size 8,
writing a book to help you? Having completely
transformed my life? No! How did I achieve it? BABY
STEPS. Give it your all for 21 days… you can do it!

2 DON’T WASTE TIME TRYING TO FIND THE

PERFECT DIET. No two people are the same, so
why should we all stick to the same diet, calculating
points, having different coloured days, and cutting out
entire food groups? It’s not sustainable for everyone
and that’s why I follow the ‘mostly good enough’ diet
from this book that covers all the important stuff about
weight loss and a healthy lifestyle, but is also a diet
which you’re able to stick to over time, consistently and
realistically.

3 MASTER PORTION CONTROL. The visual

opposite really helps me consider portion control –
just adding a ‘little bit more’ of a few things can
contribute to up to 50 per cent more calories on your
plate, even with healthy food.

4 BELIEVE IN YOURSELF. Learn to love the

journey and you will find yourself on the right path
for long-term success.
 UNDERSTAND THE LIFECYCLE OF AN
5 EXTREME DIETER. “I’m unhappy about how I
look – I need to make a change – I’m going all in,
strict diet, cutting out everything all at once – yes it’s
working so well I can do this – I’ve worked so hard, I
deserve a treat – oh no, I’ve messed up, I shouldn’t
have eaten that – ah well, I’ve failed I might as well
quit”… which leads back to the first point.

6 CUT YOURSELF SOME SLACK. Work hard, be

patient, add the good stuff and eventually it will
crowd out the bad stuff, and remember that you’re
never more than one bite away from being back on
track. Consistency will always beat intensity.
 WATCH OUT FOR SNEAKY CALORIES
7 RUINING YOUR GOALS. Licks, bites, nibbles, a
few nuts here and there – we are all guilty of it.
Every time I make a smoothie at Eat Naked, I help
myself to a spoonful of peanut butter. One day I added
it all to my calorie-counting app and it was a whopping
400 calories. Plus there are unaccounted-for calories in
cooking oils (1 tbsp olive oil = 120 calories) and salad
dressings (100g ranch dressing = 400 calories). These
things can all add up to hundreds of unplanned calories
each day.

8 EAT IT – DELETE IT. Here are a few handy

food-swapping tips:
Eat avocado – delete butter. (A smear of avocado
contains 5.3g less fat and 0.7g more fibre than an
equivalent amount of butter) Eat spiralized
courgettes, i.e. courgetti – delete pasta. (150g
courgetti contains 118 fewer calories and 27.4g less
carbs than 100g cooked white spaghetti)
Eat fresh fruit – delete sugary snacks.
Eat a homemade PBJ sandwich made from
wholegrain bread, good nut butter (no added sugar or
salt), and sliced strawberries – delete the white bread,
cheap peanut butter (made with processed palm oil) and
sugary jam (this swap will save you about 10.4g carbs
and raise the fibre by 3g)

9 BEWARE OF CALORIFIC NUTS. Go online and

work out what 100 calories of different nuts amount
to. Now remember what that looks like – it’s a lot less
than people think.

10 CHOOSE SNACKS WISELY. Did you know?

Half a small packet of crisps contains about the
same amount of calories as three whole cups of popped
corn.

11 KNOW WHEN YOU’RE OVEREATING.

Measure out 1 level tablespoon of peanut butter
and spread it on a piece of toast. Most people don’t
know how much that actually is and tend to spread a lot
– it’s so easy to overeat.

12 BEWARE OF LIQUID CALORIES AND

ALWAYS FACTOR THEM INTO YOUR
PLAN. Did you know that your favourite fruity cider
has the same amount of calories as a large burger from
a fast-food restaurant? But you wouldn’t eat six of
those in one night… Be drink aware, choose low-
calorie mixers and white spirits, and watch out for the
added fruit juices and syrupy ingredients in cocktails.
TIPS FOR SHOPPING WISELY
#1 Do not shop while hungry.
#2 Make a list and have a rough plan for meals so that
you don’t impulse buy.
#3 Load up on fruit and veggies.
#4 Go lean with your protein – think chicken, turkey,
lean steak, cottage cheese, 3%-fat Greek yogurt.
#5 Focus on filling ‘good’ carb sources rather than the
‘bad’ carb ones we mentioned earlier.
#6 Grab some healthy fats – yes, that includes peanut
butter, but just make sure it doesn’t contain added
sugars, salt or processed palm oil.
#7 Be strategic with your treats – remember what I said
about ridding your home of trigger foods? Choose
foods which satisfy your cravings but which you can
control. It doesn’t matter if a packet of four chocolate
bars is on offer for the same price as just one bar; just
get the one, because if there are four in the house,
you’ll eat them eventually.

TIPS FOR EATING OUT

#1 Before eating out, adjust earlier meals to allow for a
calorie buffer. I go light on breakfast and lunch to allow
me to eat what I like later (within reason) while still
sticking to my calorie goals.
#2 Figure out what you want to eat before you go.
Check menus online and decide on a meal to save you
over-ordering ‘because you can’t think’ or because ‘the
waiter is rushing you’ when you’re at the restaurant.
#3 Focus on your goal; the people you’re with; the
atmosphere; the conversation. If you do this you’ll be
less likely to overeat.
MEAL PLANS
Now that you’ve read the introduction and tips, it’s time
to get down to business, put it all into practice and shift
some of those stubborn pounds. We all learned on How
to Lose Weight Well how much everyone loves a plan,
especially me. Even now when I’m at a steady, happy
body weight, I still have a plan and follow specific
macros. When I set out to write this book I wanted to
allow a lot of flexibility for everyone’s lifestyle but
then I thought ‘no!’ If this was me five years ago, I
would WANT to be told what to do. I’ve taken the best
of both worlds with the meal plans, recommending
meals but including guidelines if you fancy something
different and don’t want to get off track. It’s the best of
both worlds – a plan with flexibility.
The meal plans in the following pages cross-refer to
the recipes in this book and are divided into three parts
detailing how to lose weight well according to your
situation.
#1 KICKSTART How to lose up to 8lb in 12 days.
#2 SHAPESHIFTERS How to lose up to a stone over
6 weeks.
#3 LIFE CHANGERS How to change your approach
to eating to achieve long-lasting change.

WEIGHT LOSS IS SIMPLE!

If the amount of calories you eat is more than the
calories you burn, you’ll gain weight. If the amount of
calories you eat is less than the amount of calories you
burn, you’ll lose weight. If the amount of calories you
eat equals the amount of calories you burn, you’ll stay
the same weight.
There are a number of factors that you need to take
into consideration to determine how many calories
you’ll need to eat to lose weight, as there is no one
single number that will work for everyone. It’s possible,
however, to come up with an estimate for how many
calories you need to maintain your weight, which you
then adjust to figure out how many calories you should
eat to lose weight.
Your BMR is your Basal Metabolic Rate – this is the
number of calories your body needs in order to
function, day to day.
► To calculate your BMR, take your body weight in
lbs. and multiply it by 13.

Your BMR is a calculation of your ideal

daily calorie intake and it’s specifically
based on your own weight.
Once you have calculated this number, you might
find that it seems high, but it’s important to trust this
number. If you’ve been struggling to lose weight, it’s
likely you’ve been consuming too FEW calories and
your body has kicked into starvation mode, which
could mean holding on to fat for dear life and breaking
down muscle to provide calories (energy). Trust the
process and start working on consuming enough
calories to match your BMR.
If you have been consuming significantly fewer
calories than your BMR then you’re going to need to do
a little adjusting before you begin any of the meal
plans, but it’ll be worth it in the long run. Before you
begin the Kickstart or Shapeshifters meal plans, you’ll
need to have your daily calorie intake as close to your
BMR as possible for at least a week, ideally two. This
may seem counterproductive, but I’ve been there and,
believe me, the pounds dropped in those two weeks of
increasing calories as if my body was crying out in joy
and ‘releasing’ from its starvation mode for being
properly fed.
Now that you know your daily calorie goal to aim for
to lose weight well, how do you get those calories? We
briefly mentioned ‘calories in’ versus ‘calories out’
earlier. In theory, you can eat whatever you want to
achieve those calories – yes, 1,500 calories a day from
chocolate and crisps and you’ll lose weight – but if
you’re chomping through high-calorie, low-nutritional-
value foods, you’ll struggle to hit your macros within
your calorie allowance and you’ll feel rubbish, too.

► Below left: my body on 1,300 calories per day

► Below right: 90 days later, on 2,500 calories per day
 Chocolate bars contain significant
‘empty’ calories – providing energy but
little in the way of nourishment.
It’s quality versus quantity. Imagine a bowl of Greek
yogurt, fruit and healthy granola versus a chocolate bar:
both have the same calorific value but it comes down to
nutritional value – how are they going to make you
feel? The yogurt is a natural, high-protein source with
no chemicals or added sugar, the nutty granola contains
healthy fats and there’s added fibre and vitamins from
the fruits. All in all it’s a pretty nutrient-packed,
nourishing snack to help you feel fuller and more
satisfied for longer. Conversely the chocolate is full of
sugar, refined ( bad) carbohydrates, saturated ( bad) fats
and is heavily processed with significant ‘empty’
calories providing energy but little in the way of
nourishment. I’m not here to tell you which one to
choose; if you want the chocolate bar, go for it. But if
you truly want to change your lifestyle, you will have
to change your thinking and make better choices 80 per
cent of the time.
► Right and far right: both of these foods contain roughly the same calorie count,
but one has far more nutrients and will keep you fuller for much longer

A POINT ON WEIGHING YOURSELF

I never weigh myself any more. For me, it’s how I feel
in my clothes that counts. I do measure myself
occasionally and have my body fat checked at my local
gym. When I began my journey, my body fat was 46%;
it’s now around the 18–24% mark. If you would like to
weigh yourself, always weigh yourself at the same time
each week, preferably first thing in the morning after
you have been to the toilet and before you have eaten or
drunk anything. Your first fluids in the morning should
be hot water with a squeeze of lemon juice, or a lemon
and ginger herbal tea. Drink 1.5–2 litres of water per
day, no matter what plan you are on.
 MEALPLAN
KICKSTART
This is a 12-day plan – three fasting days and nine
non-fasting days. Once you have your BMR, we are
going to work to a 500-calorie deficit for each non-
fasting day, and a total of 500 calories on each fasting
day, in order to lose up to 8lb in 12 days. To
turbocharge this, I recommend burning 300 calories
minimum on four of those non-fasting days through
exercise.
My exercise is metabolic conditioning or HIIT
training, as they are quick and effective (a 20-minute
HIIT session can burn 300 calories or more). I also love
to do a quick fitness DVD at home before work. Think
of joining a gym as most offer these types of classes for
free and training in a group really pushes you. Be active
in your daily life, too, not just through exercise. E.g.,
walk rather than taking the car, use the stairs, get up
from your desk regularly, park a bit further away from
your destination or get off the bus a stop early and walk
the rest of the way. It all adds up!
Once you have completed the plan, your body may
adjust and weight loss will slow down. Do not drop
your calories again – this is a kickstart diet and is not
meant for long-term weight loss. It’s a one-off diet for
fast results. Switch to the Shapeshifters plan now.
For our Kickstart plan, we are going to keep our carb
intake low. Carb-restricting diets have proved very
successful on How to Lose Weight Well with one
contributor shedding a whopping 5 stone in 4 months.
Your objective is to kickstart your weight loss by
helping your body switch to burning fat and quickly
eliminate any ‘bad’ carb or sugar cravings you may
have – because if you maintain a daily balance of fat,
protein and fibre, you avoid the blood-sugar drops that
lead to cravings.
‘Fasting’ does not mean that you eat nothing at all.
For the Kickstart plan you will be eating 500 calories
(for women) and 600 calories (for men). I’ve
recommended this be done in two meals but if three
small, high-volume, low-calorie meals suit you, there’s
plenty to choose from in this book. Just use the macros
key and choose high-protein meals with lots of veggies
which tend to fill you up more.
Because you are only fasting for three days out of 12,
you won’t feel like you are depriving yourself for long.
This helped me on my path to losing 5 stone, as it was
easy to stick to.
Over the next 12 days we will be eliminating almost
all carb-containing foods such as grains, legumes,
certain fruits, juices, sugars, honey, sweets, desserts and
starchy veg. The target is to eat no more than 35g carbs
per day which is the average needed to get your body
into a ketogenic state – the state in which some of the
body’s energy supply comes from ketone bodies in the
blood (i.e. using up the body’s fat stores) rather than
from blood glucose. Most of these carbs will come
from high-fibre veg with additional fibre sourced from
nuts and seeds. We won’t be skimping on healthy fats;
along with protein and fibre, fat is crucial to keep you
full between meals.
We are all different shapes and sizes, and therefore
will all yield a different BMR. To keep things simple
and allow flexibility in this book, I’ve worked out meal
plans for 1,300 calories per day.
► So, if you weigh 150lbs, your BMR = 1,950
calories (150 x 13). On this Kickstart plan, because
we are aiming for a 500-calorie deficit, your daily
target would be 1,450 calories (1,950 - 500). Since
my meal plans here total 1,300 calories per day, this
would allow you the freedom to mop up those
leftover 150 calories each day with whatever you
like. When you are mopping up, just remember to
keep your carbs to a minimum and not to exceed
35g; I have added the remaining net carbs to the
start of each day of the meal plan. (You don’t need
to monitor your other macros when you’re mopping
up – just your calories and carbs.)
If you are making your own choices, you’ll need to
know how to work out the net carbs. Simply remove
the fibre from the total carbs on the macros key, as
fibrous carbs are ‘free carbs’ and don’t have to be
included in your daily totals. E.g., if a dish has 15g
carbs but 6 of them are fibre, the net carbs = 9g.
Feel free to add your own spices and seasonings to
all recipes – chilli, salt, pepper, lemon, even herbs – as
they are low-calorie ‘free foods’ and can add extra
flavour.
If you choose to make swaps through the meal plans,
that’s fine, but log what you’re eating and be honest.
Using an app such as MyFitnessPal calculates all this
for you and makes life so easy. I really recommend it,
or at the very least, keep a little food diary.
So, here goes… Good luck!
MONDAY
(This will leave 5g net carbs to consume.) If you would
like to weigh yourself, do so this morning using the
tips.
Breakfast: 1 serving of Paleo Granola with 1 small pot
of organic natural yogurt.
Lunch: 1 serving of Asian Raw Slaw & Ginger Salad
with Toasted Cashews with 100g chicken breast.
Dinner: 2 x Spelt & Spinach Crêpes with Loads of
Toppings filled with ½ avocado (mashed) and 75g
smoked salmon, split between the 2 crêpes. Serve with
a rocket side salad (no dressing).
TUESDAY
(This will leave 5g net carbs to consume.)
Breakfast: My Ultimate Post-Workout Shake without
the frozen banana.
Lunch: 1 serving of Salmon with Cheat’s Creamy
Cucumber & Dill Salad.
Dinner: 1 serving of Herby Low-Carb Meatballs in
Marinara, with 1 spiralized courgette.
► TIP FOR DESSERT ◄
► 2 scoops (100ml) of OPPO salted caramel ice cream.
► GET AHEAD ◄
Whizz up half a batch of the Green Goddess Dip (i.e. 3
servings).
WEDNESDAY (FIRST FAST DAY)
Only water, coffee, green and herbal teas before
midday, and do not eat after 6P.M. Use your judgement
on the coffee – I’m not talking about a grande latte with
whipped cream from your local coffee shop! Choose
semi-skimmed milk, nut milks or black coffee only.
Ladies: follow the plan as below.
Gents: feel free to add 100 calories of walnuts
(approximately 12 nuts) OR feta cheese (approximately
40g) OR add the peanut butter to My Go-To Classic
Green Smoothie as per the recipe.
► Meal 1 – My Go-To Classic Green Smoothie
without the peanut butter.
► Meal 2 – Amazing Volumetric Turkey Salad without
the walnuts and cheese.
► GET AHEAD ◄
Make the Protein Muffin Frittatas, keep 4 muffins (2
servings) out and freeze the rest.
THURSDAY
(This will leave 12g net carbs to consume.)
Breakfast: 1 serving of Protein Muffin Frittatas with 1
serving of Green Goddess Dip.
Lunch: 1 serving of Sesame Chicken Salad with
Cucumber Noodles & Sweet Chilli Dipping Sauce.
Dinner: 1 serving of Crunchy Punchy Vietnamese Beef
Salad and 1 serving of Avocado Cacao Mousse.
► GET AHEAD ◄
Marinate the chicken for tomorrow’s Reinvented
Tandoori Chicken BBQ.
FRIDAY
(This will leave 8g net carbs to consume.)
Breakfast: 1 serving of Paleo Granola with 1 small pot
of organic natural yogurt.
Lunch: 1 serving of Protein Muffin Frittatas with 1
serving of Green Goddess Dip and a large, leafy green
salad, and 1 x Raw Tahini Goji Bite.
Dinner: 1 serving of Reinvented Tandoori Chicken
BBQ.
SATURDAY
(This will leave 20g net carbs to consume.)
Breakfast: Sneaky Popeye Omelette with any topping
ideas.
While you’re pottering in the kitchen, make a batch of
Almond Butter Cups.
Lunch: My Go-To Classic Green Smoothie and 1 x
Almond Butter Cup.
Dinner: 1 serving of Baked cod with a Pine Nut Crust
& Spinach Mornay with your final portion of Green
Goddess Dip.
SUNDAY
(This will leave 5g net carbs to consume.)
Breakfast: 1 serving of Low-Carb Cream Cheese
Pancakes.
► TIP ◄
► Use your extra calories for topping the pancakes. I
like Greek yogurt and berries.
Lunch: 1 serving of Throw-It-In Beef Rendang without
the mango chutney (freeze the other serving).
► TIP ◄
► Use your extra calories for cauliflower rice or
steamed green veg.
Dinner: 1 serving of Cashew Chicken with Courgetti &
Coriander without the sweet chilli dipping sauce.
MONDAY (SECOND FAST DAY)
Only water, coffee, green and herbal teas before
midday, and do not eat after 6P.M.
Gents: add half a frozen banana to My Ultimate Post-
Workout Shake, and for My Pad Thai with Peanut
Sauce, up your chicken to 150g for your additional 100
calories.
► Meal 1 – My Ultimate Post-Workout Shake without
the frozen banana.
► Meal 2 – 1 serving of My Pad Thai with Peanut
Sauce with 100g chicken breast shredded through
(make 2 servings and store one for tomorrow).
TUESDAY
(This will leave 10g net carbs to consume.)
Breakfast: My Ultimate Post-Workout Shake without
the frozen banana, and 1 x Raw Tahini Goji Bite.
Lunch: 1 serving of My Pad Thai with Peanut Sauce
with 100g chicken breast shredded through.
Dinner: 1 serving of Turkey Mince Lettuce Cups with
Spicy Avocado Dip & Tomato Salsa.
► GET AHEAD ◄
Take 2 Protein Muffin Frittatas and the Throw-It-In
Beef Rendang out of the freezer.
WEDNESDAY
(This will leave 10g net carbs to consume.)
Breakfast: 1 serving of Protein Muffin Frittatas.
Lunch: 1 serving of Throw-It-In Beef Rendang.
► TIP ◄
► Use your extra calories for sides.
Dinner: 1 serving of Turkey Feta Burgers with Corn &
Chilli Lime Butter.
► GET AHEAD ◄
Take 1 Protein Muffin Frittata out of the freezer.
THURSDAY (THIRD FAST DAY)
Only water, coffee, green and herbal teas before
midday, and do not eat after 6P.M.
Gents: try adding 1 tbsp good-quality extra virgin oil to
your Low-Carb Italian Chilli Crab ‘Pasta’ for the extra
100 calories, or have 2 Protein Muffin Frittatas.
► Meal 1 – 1 serving of Low-Carb Italian Chilli Crab
‘Pasta’ with 50g salad leaves (no dressing).
► Meal 2 – 1 x Protein Muffin Frittata and 1 x 2-
Minute Naughty Pot.
FRIDAY (THE FINAL DAY)
(This will leave 9g net carbs to consume.)
Breakfast: 1 serving of Smoked Salmon & Cannellini
Bean Dip with 1 medium carrot cut into batons, 1
celery stick cut into batons and 1 pepper of choice cut
into strips.
Lunch: 1 serving of Moroccan Sesame Carrot Salad.
Dinner: 1 serving of Thai Poached Salmon Bowl and 1
x Almond Butter Cup.
SATURDAY (WEIGH-IN DAY)
Weigh yourself, if you like, using the tips.
 MEALPLAN
SHAPESHIFTERS
Once you have your BMR, we are going to work to a
400-calorie deficit to lose 2lb per week, healthily. To
turbo-charge this, I recommend burning 300 calories,
three days a week, through exercise. My favourites are
metabolic conditioning or HIIT training as they are
quick and effective (a 20-minute HIIT session can burn
300 calories or more). I also love to do a quick fitness
DVD at home before work. Think of joining a gym as
most offer these types of classes for free and training in
a group really pushes you. Be active in your daily life,
too, not just through exercise. E.g., walk rather than
taking the car, use the stairs, get up from your desk
regularly, park a bit further away from your destination
or get off the bus a stop early and walk the rest of the
way. It all adds up!
Once you have completed 6 weeks on this plan, your
body may adjust and weight loss will slow. Do not drop
your calories again – this is a Shapeshifters diet and is
not meant for long-term weight loss. Simply switch to
the Transformers plan at this point.
We are all different shapes and sizes, and therefore
will all yield a different BMR. To keep things simple
and allow flexibility I’ve worked out meal plans for
1,300 calories (see sample calculation). This will allow
freedom to mop up those extra calories with whatever
you like.
The overleaf is a sample two-week meal plan. As the
Shapeshifters is a six-week plan, for your final four
weeks you can either repeat the given plan, or, if you
have the confidence, you can make your own choices.
Feel free to add your own spices and seasonings to
all recipes – chilli, salt, pepper, lemon, even herbs – as
they are low-calorie ‘free foods’ and can add extra
flavour.
If you choose to make swaps through the meal plans,
that’s fine, but log what you’re eating and be honest.
Using an app such as MyFitnessPal calculates all this
for you and makes life so easy. I really recommend it,
or at the very least, keep a little food diary.

WEEK 1
MONDAY
If you would like to weigh yourself, do so this morning
using the tips.
Breakfast: 1 serving of Banana Bread.
► TIPS ◄
► Use your extra calories for yogurt and berries, or
peanut butter.
► Portion the banana bread into 12, keep one more
slice out and freeze the remaining 10 slices
individually.
Lunch: 1 serving of Asian Raw Slaw with Toasted
Cashews with 100g chicken breast.
Dinner: 1 serving of Prawn, Courgette & Quinoa
Patties (3 patties) on a bed of lettuce of choice, with 1
serving of Spicy Avocado Dip.
► TIPS ◄
► Make 2 servings of the Prawn, Courgette & Quinoa
Patties and keep one for tomorrow.
► Make both servings of the Spicy Avocado Dip (i.e.
the whole recipe) and keep one for tomorrow.
TUESDAY
Breakfast: My Ultimate Post-Workout Shake.
Lunch: The leftover Prawn, Courgette & Quinoa
Patties (3 patties) from dinner last night, with a large,
leafy green salad and the final serving of Spicy
Avocado Dip.
Dinner: 1 serving of Herby Low-Carb Meatballs in
Marinara with 1 courgette, spiralized or julienned.
► GET AHEAD ◄
Make the Turmeric All-Day Granola Bars.
WEDNESDAY
Breakfast: 1 serving of Banana Bread.
► TIP ◄
► Use your extra calories for yogurt and berries, or
peanut butter.
Lunch: 1 serving of Salmon with Cheat’s Creamy
Cucumber & Dill salad on a bed of lettuce of choice,
and 1 serving of Turmeric All-Day Granola Bars.
Dinner: 1 serving of One-pot Black Lentil Chilli with
Spicy Cauliflower Rice.
► TIP ◄
► Make both portions of One-pot Black Lentil Chilli
with Spicy Cauliflower Rice and keep one for
tomorrow.
THURSDAY
Breakfast: 1 serving of Turmeric All-Day Granola
Bars.
Lunch: 1 serving of One-pot Black Lentil Chilli with
Spicy Cauliflower Rice.
Dinner: 1 serving of Crunchy-Punchy Vietnamese Beef
Salad and 1 x Avocado Cacao Mousse.
► TIP ◄
► Make 2 x Avocado Cacao Mousses and chill one for
another day.
► GET AHEAD ◄
Marinate the chicken for tomorrow’s Reinvented
Tandoori Chicken BBQ and make a batch of Paleo
Granola.
FRIDAY
Breakfast: 1 serving of Paleo Granola with 1 small
grated apple and 1 small pot of organic natural yogurt
all mixed together for a quick, tasty bircher.
Lunch: 1 serving of Flash Prawns in a Jar with
Crunchy Salad & Nam Jim.
Dinner: 1 serving of Reinvented Tandoori Chicken
BBQ.
SATURDAY
Breakfast: 1 serving of High-Carb Banana Protein
Pancakes (3 pancakes).
► TIP ◄
► Use your extra calories for extra toppings, but I love
Greek yogurt, berries and honey.
Lunch: 2 x Spelt & Spinach Crêpes with Loads of
Toppings filled with ½ avocado (mashed) and 75g
smoked salmon, split between the 2 crêpes. Serve with
a rocket side salad (no dressing).
Dinner: Sesame Chicken Salad with Cucumber
Noodles & Sweet Chilli Dipping Sauce and 1 x
Avocado Cacao Mousse.
SUNDAY
Breakfast: 1 x Sneaky Popeye Omelette with any
topping idea.
Lunch: My Go-To Classic Green Smoothie.
Dinner: 1 serving of Throw-It-In Beef Rendang
without the Mango Chutney (freeze the other serving).
► TIP ◄
► Use your extra calories to allow for the mango
chutney or any additional sides such as rice, or spicy
cauliflower rice.
► GET AHEAD ◄
Make the Protein Muffin Frittatas, the Green Goddess
Dip and the Almond Butter Cups.

WEEK 2
MONDAY
Breakfast: 2 x Protein Muffin Frittatas with 1 serving
of Green Goddess Dip.
Lunch: 1 serving of My Pad Thai with Peanut Sauce
with 100g chicken breast shredded through.
Dinner: 1 serving of Courgette Fritters (2 fritters) with
a poached egg and a large, green leafy salad and 1
serving of Green Goddess Dip, and 2 x Almond Butter
Cups.
► GET AHEAD ◄
Make the Raw Vegan Tahini Goji Bites.
TUESDAY
Breakfast: My Ultimate Post-Workout Shake and 2 x
Raw Vegan Tahini Goji Bites.
Lunch: 1 serving of Moroccan Sesame Carrot Salad
with 100g chicken breast.
Dinner: 1 serving of Turkey Mince Lettuce Cups with
Spicy Avocado Dip & Tomato Salsa.
► TIP ◄
► Make full portions of both the Spicy Avocado Dip
and Tomato Salsa and keep the other portions for
tomorrow.
WEDNESDAY
Breakfast: 2 x Protein Muffin Frittatas and 2 x Raw
Vegan Tahini Goji Bites.
Lunch: 1 serving of Smoked Salmon & Cannellini
Bean Dip with 1 medium carrot cut into batons, 1
celery stick cut into batons and 1 pepper of choice cut
into strips.
Dinner: 1 serving of Turkey Feta Burgers with Corn &
Chilli Lime Butter without the corn and chilli lime
butter. Serve the patties wrapped in iceberg with the
Avocado Dip and Tomato Salsa leftover from last night.
► TIP ◄
► Use your additional calories to treat yourself to the
corn and chilli lime butter.
► GET AHEAD ◄
Take the Throw-It-In Beef Rendang out of the freezer.
THURSDAY
Breakfast: My Ultimate Post-Workout Shake.
Lunch: 1 serving of leftover Throw-It-In Beef
Rendang reheated until piping hot throughout. Choose
your own sides based on your calories left for the day.
Dinner: 1 x serving of Jewelled Tabbouleh with
Harissa Roast Aubergine.
FRIDAY
Breakfast: My Go-To Classic Green Smoothie.
Lunch: 2 x Protein Muffin Frittatas with a green salad
and 1 serving of Spicy Avocado Dip.
Dinner: 1 serving of Chicken Tikka Masala (make both
portions and freeze one) with a green salad, and 2 x
Almond Butter Cups.
SATURDAY
Breakfast: 1 serving of Huevos Rancheros with
Wholemeal Tortilla.
Lunch: 1 serving of Thai Poached Salmon Bowl.
Dinner: 1 serving of Middle Eastern Stuffed Aubergine
with Freekeh Pilaf, without the freekeh pilaf.
► TIP ◄
► To use your extra calories for the day, have the
freekeh pilaf with your Middle Eastern Stuffed
Aubergine.
SUNDAY
Breakfast: 1 serving of Teff pancakes with Sweet
Dukkah & Fruit Compote (2 pancakes).
Lunch: 1 serving of Sweetcorn Fritters (2 fritters) on a
bed of rocket with 1 serving of Spicy Avocado Dip &
Tomato Salsa.
Dinner: 1 serving of Monday’s Crispy Lamb with
Lemony Three-Bean Smash & Lots of Herbs.
► TIP ◄
► To use your extra calories for the day, have a side, or
a cheeky small glass of wine.
 MEALPLAN
TRANSFORMERS
Once you have your BMR, in order to maintain a
healthy lifestyle – changing your eating habits and
losing a few pounds on the way – you simply have to
work to your BMR. You have the pick of the recipes in
this book, and complete flexibility within your new
lifestyle as long as you’re logging your food and hitting
your calorie targets. This Transformers plan isn’t about
quick fixes that will help shift a few stubborn pounds;
it’s about health, happiness, confidence and
transforming your body and mindset for life. Believe
me: it’s possible and I’ve done it.
As this is a long-term plan, I would aim for the 80/20
approach – that is, 80 per cent healthy, well-balanced
choices from this book, and 20 per cent allowances for
you to indulge and keep your sanity. This is a life plan
not a crash diet, after all, and you need flexibility, but
as you begin to transform I promise you those ‘20 per
cent’ choices will become healthier and healthier. Aim
for more carbohydrates on those days when you hit the
gym (after you’ve trained) to help you repair and
recover. This plan is based around three meals a day
and includes lean protein in most of your meals. I’ve
included a two-week sample meal plan to get you on
track.
We are all different shapes and sizes, and therefore
will all yield a different BMR. To keep things simple
and allow flexibility I’ve worked out meal plans for
1,300 calories (see sample calculation). This will allow
freedom to mop up those extra calories with whatever
you like.
Feel free to add your own spices and seasonings to
all recipes – chilli, salt, pepper, lemon, even herbs – as
they are low-calorie ‘free foods’ and can add extra
flavour.
If you choose to make swaps through the meal plans,
that’s fine, but log what you’re eating and be honest.
Using an app such as MyFitnessPal calculates all this
for you and makes life so easy. I really recommend it,
or at the very least, keep a little food diary.

WEEK 1
MONDAY
If you would like to weigh yourself, do so this morning
using the tips.
Breakfast: 1 serving of Banana Bread.
► TIPS ◄
► Use your extra calories for yogurt and berries, or
peanut butter.
► Portion the banana bread into 12, keep one more
slice out and freeze the remaining 10 slices
individually.
Lunch: 1 serving of Moroccan Sesame Carrot Salad
with 100g chicken breast.
Dinner: 1 serving of Prawn, Courgette & Quinoa
Patties (3 patties) on a bed of lettuce of choice.
► TIPS ◄
► Make 2 servings of the Prawn, Courgette & Quinoa
Patties and keep one for tomorrow.
► Make both servings of the Spicy Avocado Dip for
tomorrow.
TUESDAY
Breakfast: My Go-To Classic Green Smoothie.
Lunch: The leftover Prawn, Courgette & Quinoa
Patties (3 patties) from dinner last night, with a large,
leafy green salad and the first serving of Spicy Avocado
Dip.
Dinner: 1 serving of Post-Gym Super Wholefood
Nutty Salad with 100g chicken breast and the final
serving of Spicy Avocado Dip from last night.
► GET AHEAD ◄
Make the Turmeric All-Day Granola Bars.
WEDNESDAY
Breakfast: 1 serving of Banana Bread.
Lunch: 1 serving of Crunchy-Punchy Vietnamese Beef
Salad with a large handful of lettuce.
Dinner: 1 serving of One-pot Black Lentil Chilli with
Spicy Cauliflower Rice and 1 serving of Turmeric All-
Day Granola Bars.
► TIP ◄
► Make both portions of One-pot Black Lentil Chilli
with Spicy Cauliflower Rice and keep one for
tomorrow.
THURSDAY
Breakfast: My Ultimate Post-Workout Shake.
Lunch: 1 serving of One-pot Black Lentil Chilli with
Spicy Cauliflower Rice.
Dinner: 1 serving of Baked Cod with a Pine Nut Crust
& Spinach Mornay and 1 x Avocado Cacao Mousse.
► TIP ◄
► Make 2 x Avocado Cacao Mousses and chill one for
another day.
► GET AHEAD ◄
Marinate the chicken for tomorrow’s Reinvented
Tandoori Chicken BBQ and make the Paleo Granola.
FRIDAY
Breakfast: My Ultimate Post-Workout Shake.
Lunch: 1 serving of Tuna Poke.
Dinner: 1 serving of Reinvented Tandoori Chicken
BBQ.
► TIP ◄
► Use your extra calories for rice or bread.
SATURDAY
Breakfast: 1 x Sneaky Popeye Omelette with any
topping idea.
Lunch: My Go-To Classic Green Smoothie.
Dinner: 1 serving of Throw-It-In Beef Rendang (freeze
the other portions).
► TIP ◄
► Use your extra calories for sides, such as rice or
spicy cauliflower rice.
SUNDAY
Breakfast: 1 serving of High-Carb Banana Protein
Pancakes (3 pancakes).
► TIP ◄
► Use your extra calories for extra toppings, but I love
Greek yogurt, berries and honey.
Lunch: 1 serving of Spelt & Spinach Crêpes with
Loads of Toppings (2 crêpes) filled with ½ avocado
(mashed) and 75g smoked salmon, split between the 2
crêpes. Serve with a rocket side salad (no dressing).
Dinner: 1 serving of Sesame Chicken Salad with
Cucumber Noodles & Sweet Chilli
Dipping Sauce and 1 x Avocado Cacao Mousse.
► GET AHEAD ◄
Make the Protein Muffin Frittatas, the Green Goddess
Dip and the Almond Butter Cups.

WEEK 2
MONDAY
Breakfast: 2 x Protein Muffin Frittatas with 1 serving
of Green Goddess Dip.
Lunch: 1 serving of Coconut Mung Bean Daal with
100g chicken breast shredded through.
► TIP ◄
► Freeze the other portion of Coconut Mung Bean
Daal for another day.
Dinner: 1 serving of Courgette Fritters (2 fritters) with
a poached egg, a large, green leafy salad and 1 serving
of Green Goddess Dip, and 2 x Almond Butter Cups.
► GET AHEAD ◄
Make the Raw Vegan Tahini Goji Bites.
TUESDAY
Breakfast: My Ultimate Post-Workout Shake and 2 x
Raw Vegan Tahini Goji Bites.
Lunch: 1 serving of Sesame Kale Salad with 100g
chicken breast.
Dinner: My Pad Thai with Peanut Sauce with 150g
prawns.
► GET AHEAD ◄
Make the Protein Muffin Frittatas, keep 4 out (2
servings) and freeze the other 8 (4 servings).
WEDNESDAY
Breakfast: 2 x Protein Muffin Frittatas and 2 x Raw
Vegan Tahini Goji Bites.
Lunch: 1 serving of Smoked Salmon & Cannellini
Bean Dip with 1 medium carrot cut into batons, 1
celery stick cut into batons and 1 pepper of choice cut
into strips, with the salsa/dip leftover from last night as
a dipping platter.
Dinner: 1 serving of Baked Quick Creamy Risotto.
► GET AHEAD ◄
Take the Throw-It-In Beef Rendang out of the freezer.
THURSDAY
Breakfast: My Ultimate Post-Workout Shake.
Lunch: 1 serving of leftover Throw-It-In Beef
Rendang reheated until piping hot. Choose sides based
on your available calories.
Dinner: 1 x serving of Jewelled Tabbouleh with
Harissa Roast Aubergine.
FRIDAY
Breakfast: 2 x Protein Muffin Frittatas with a green
salad and 1 serving of Green Goddess Dip.
Lunch: My Go-To Classic Green Smoothie.
Dinner: 1 serving of Chicken Tikka Masala (make both
portions and freeze one), and 1 serving of Instant
Banana Ice Cream – choose your flavour.
SATURDAY
Breakfast: 1 serving of Teff pancakes with Sweet
Dukkah & Fruit Compote (2 pancakes).
Lunch: 1 serving of Sweetcorn Fritters (2 fritters) on a
bed of rocket and 1 serving of Spicy Avocado Dip.
Dinner: 1 serving of Sag Gosht, Coriander Salsa &
Bombay Sweet Potatoes.
► TIP ◄
► To use your extra calories for the day, have a side, or
a cheeky small glass of wine.
SUNDAY
Breakfast: 1 serving of Huevos Rancheros with
Wholemeal Tortilla.
Lunch: 1 serving of Thai Poached Salmon Bowl.
Dinner: 1 serving of Middle Eastern Stuffed Aubergine
with Freekeh Pilaf, without the freekeh pilaf.
► TIP ◄
► To use your extra calories for the day, have the
freekeh pilaf with your Middle Eastern Stuffed
Aubergine.
Using the macros key, feel free to swap and change
items on the meal plan to your taste or according to
what you are able to do in a day. Some days will be
easier than others and you’ll have more time to prep
and plan; other days you’ll be up and out and 300 miles
up the country with a takeaway latte before 8A.M. PLAN
for these days and factor these things into your food for
the day. This is YOUR weight-loss plan, YOUR
dreams, YOUR goals… so, eyes on the prize, guys.
You can do this!

NUTRITIONAL INFORMATION
All nutritional information is per serving. All eggs are
medium. Invest in measuring spoons (mine were from a
pound shop); never guesstimate portions.
 I don’t want to be one of those
people who write a recipe for
avocado and poached eggs on toast.
I’m sure we can all whack a
mashed-up avo on some bread and
sprinkle it with chilli, lime and salt.
It’s a healthy, balanced breakfast
and you can pimp it with best-
quality thinly sliced tomatoes,
bacon or turkey bacon, sautéed
greens, and you can even sneak in
more healthy fats from seeds, too.
Perfect! Nut butters and fruit on
toast are another favourite. Try to
avoid using packaged bread –
choose high-quality homemade
breads from local bakers instead,
as it will make all the difference.
Some of my favourites are
sourdough, wholegrain, rye and
spelt. Enjoy these recipes from my
kitchen to yours.
PALEO GRANOLA
I love granola but the majority of shop-bought brands
are loaded with sugar. Here I’ve added a very small
amount of maple syrup. I make this granola in bulk and
keep it in an airtight container for up to two weeks.
This is my go-to breakfast when my fats are a little
higher and I’m keeping the carbs low. My favourite
way to serve it is with yogurt and berries; however, I
love snacking on this omega-rich granola when I’m on
the go, too.
FAT (g): 23.8
PROTEIN (g): 5.5
CARBS (g): 4.7
FIBRE (g): 3.3
CALORIES: 262
MAKES: 15 PORTIONS
100g coconut flakes
100g ground almonds
50g pumpkin seeds or seeds of choice
100g flaked almonds
100g pecans, chopped
100ml melted coconut oil
3 tbsp maple syrup, honey or coconut sugar or feel free to leave out all together
1 tsp ground mixed spice or ground cinnamon
1 tsp vanilla extract
pinch of salt

Preheat the oven to 160°C/gas mark 3 and line a baking tray

with baking paper.
In a very large bowl, combine the coconut flakes, ground
almonds, pumpkin seeds, flaked almonds and pecans.
In another bowl, combine the coconut oil, maple syrup, spice,
vanilla and salt. Add the wet ingredients to the dry ingredients
and stir until the dry ingredients are thoroughly coated. Spread
the granola in a thin layer on the prepared baking tray and
bake in the oven for 12–15 minutes until golden, stirring
halfway through to prevent burning.
The granola will firm up and stick together once it’s cooked so
you can either break it up or give it a quick pulse in a food
processor.

“Trust me: most shop-bought

granola is full of sugar. Make
your own and you’ll have a
nutritious breakfast for several
days.”
PROTEIN PANCAKES, TWO
WAYS
Hitting your protein macros doesn’t have to mean
chicken breasts and eggs all day. I enjoy these protein
pancakes several times a week with different toppings
depending on my calorie allowance for the day.

HIGH-CARB BANANA
PROTEIN PANCAKES
FAT (g): 8.3
PROTEIN (g): 16.9
CARBS (g): 31.6
FIBRE (g): 2
CALORIES: 273
SERVES: 1 (MAKES 3 PANCAKES)
1 small banana
½ scoop of good-quality whey protein powder
1 tbsp flour of choice
1 egg
pinch of salt
½ tsp vanilla extract (optional)
1 tsp coconut oil or low-cal fry spray, for frying

Mash the banana with a fork in a bowl, then whisk in the

remaining ingredients, except the oil. Heat a little coconut oil
or fry spray in a pan over a medium-high heat. When hot, add
2 tbsp of the batter per pancake and cook until bubbles appear
on the surface, about 2 minutes. Flip over and fry until golden
brown and crisp, 1–2 minutes. Serve. I like them with a little
honey and a few slices of banana.
LOW-CARB CREAM CHEESE
PANCAKES
FAT (g): 14.8
PROTEIN (g): 29.4
CARBS (g): 4
FIBRE (g): 3.8
CALORIES: 274
SERVES: 1 (MAKES 3–4 PANCAKES)
1 egg, separated
1 tbsp good-quality whey protein powder
1 tbsp coconut flour (this is important as it’s the lowest carb)
pinch of salt
¼ tsp baking powder
1 tbsp full-fat cream cheese
1 tsp coconut oil or low-cal fry spray, for frying

Beat the egg yolk, protein powder, flour, salt, baking powder
and cheese together in a bowl until combined.
In a separate bowl, whisk the egg white until stiff, then gently
fold it into the egg yolk mixture. The mix will be thick and as
light as a feather.
Heat a little coconut oil or low-cal fry spray in a non-stick
frying pan over a medium-high heat. When hot, add 2 tbsp of
the batter per pancake and cook until bubbles appear on the
surface, about 2 minutes. Flip over and fry the other side until
golden brown and crisp, 1–2 minutes. Serve. I like them with
Greek yogurt and a few berries.
SNEAKY POPEYE
OMELETTE

High in protein and healthy fats, this omelette is a great

start to any day! Top with your favourite veggies as a
sneaky way to fill up on your 5-a-day. Make these
super-thin and use them as a ‘wrap’ for a tasty grab-
and-go breakfast burrito, and don’t forget to serve with
a squeeze of lemon, as vitamin C helps your body
absorb plant-based iron found in the spinach.
FAT (g): 14.7
PROTEIN (g): 22.3
CARBS (g): 2.2
FIBRE (g): 2.8
CALORIES: 235
SERVES: 1
a little low-cal fry spray or ½ tsp butter or coconut oil, for frying
3 eggs
splash of milk
100g spinach
salt and pepper

Preheat a frying pan. I like to use a good non-stick pan, or one

spray of low-cal fry spray, but if you have the calorie
allowance go for ½ tsp butter or coconut oil. Beat the eggs and
milk in a bowl.
Add the spinach to the hot pan and sauté for 1 minute until
wilted, then pat the spinach dry on kitchen paper and roughly
chop. Leave the pan over a medium heat.
Add the spinach to the beaten eggs and whisk well, then
season with salt and pepper.
Add the eggs to the pan and move the pan around to spread the
mix out evenly. When the omelette begins to firm up, but is
still a little raw on top, you have two options: either fill with
one of the delicious topping ideas below and finish under a
medium-hot grill for 2–4 minutes until golden and set, or if
you want to add your toppings later, using a spatula, ease
around the edges of the omelette, then fold it over in half.
When it starts to turn golden brown underneath, remove the
pan from the heat and slide the omelette onto a plate, then top
or fill to your heart’s content.
TOPPING IDEAS
Tomato, basil, feta & red onion: Add diced tomatoes, torn
basil, 25g crumbled feta and a little finely chopped red onion.
You can take the heat out of the onion with a squeeze of lime
if you prefer, or sauté it briefly to soften.
Avocado, chilli, coriander & lime: Add ½ medium avocado,
chopped into chunks with a good squeeze of lime, fresh or
dried chillies and a few tbsp finely chopped coriander.
Chorizo, tomato & smoked paprika: Add 20g chopped
chorizo gently sautéed for a few minutes in a frying pan to
release its oils, then throw in a medium diced tomato and ½
tsp smoked paprika. This is delicious as a hot or cold filling.
TURMERIC ALL-DAY
GRANOLA BARS
As I’m up and out for 7A.M. I can’t bring myself to eat
that early, and by the time I’m in the kitchen at Eat
Naked it’s non-stop until lunch, so when it gets to
1P.M. I find I’ve forgotten to eat. For this reason, I’ve
started creating some easy grab-and-go breakfasts.
These turmeric granola bars are packed with slow-
release carbohydrates, immune-boosting ingredients
and healthy fats, which make a perfect breakfast, pre-
or post-gym snack or just a simple treat. We sell a tray
of these a day in the deli. As with most granola bars,
they are easy to adapt and mix up according to
whatever you have in your cupboard. Not only that but
you can cut them to size for your calorie allowance.
FAT (g): 12.7
PROTEIN (g): 5.1
CARBS (g): 21.1
FIBRE (g): 2.4
CALORIES: 202
MAKES: 10
50g mixed seeds of choice
50g nuts of choice, roughly chopped
180g jumbo oats
1 tsp ground turmeric
1 tsp vanilla extract
1 medium banana, mashed
50g dried fruits of choice (optional)
pinch of salt and pepper
50g coconut oil
3 tbsp coconut sugar

Preheat the oven to 160°C/gas mark 3. Line an 8 x 8cm tin

with baking paper.
Lightly toast the seeds and nuts in a dry frying pan for 3–5
minutes, stirring occasionally, until golden; this develops their
flavour. Tip into a bowl and stir in the oats, turmeric, vanilla,
banana, dried fruits (if using), salt and pepper.
Melt the coconut oil and sugar together either in a small
saucepan or in a microwaveable bowl in the microwave in
short bursts. Pour over the oat mixture, stir well and add the
dried fruit, if using. Pat the mixture into the prepared tin and
bake in the oven for 20–25 minutes until golden and the edges
are crisp. The mixture will firm up once cooled so don’t be
tempted to overcook it.
Once cooled, remove from the tin and cut into 10 small bars.

“It might seem odd to put

pepper in these bars but it’s vital
to help the body absorb the
antioxidants in the turmeric.”
MY GO-TO CLASSIC GREEN
SMOOTHIE
We all know that we should be eating more leafy
greens. Not only are they loaded with minerals,
vitamins, fibre and phytochemicals, but they also
enhance digestion. However, it can get a little boring
eating salads day after day, which is why I love the odd
green smoothie. I aim for 2–3 smoothies a week,
although there’s nothing wrong with having one every
day. Lots of our customers come in for a classic green
smoothie every morning with a scoop of protein added
to boost their macros. I must have tried over 100 green
smoothies and this one is not only delicious, it also
contains less fruit than many.
FAT (g): 16.8
PROTEIN (g): 3.7
CARBS (g): 12.4
FIBRE (g): 6.5
CALORIES: 229
SERVES: 1
1 handful of de-stemmed kale or spinach
½ ripe avocado
1cm piece of fresh root ginger, peeled
½ apple or pear, cored
100ml coconut water
100ml water
1 tsp chia seeds
10g peanut butter (optional)
1 tbsp greens powder or a scoop of protein powder
Simply blend all the ingredients in a high-speed blender until
completely smooth. If you like a colder smoothie, add ice. If
you add protein, greens powder or nut butter, remember to
adjust the macros.
NOTE
Wrap the other half of the apple or pear in clingfilm and pop it
in the fridge for the next day’s smoothie.
I use a mixed greens powder in this smoothie, which contains
lots of different ingredients.
FRITTERS, 3 WAYS

COURGETTE FRITTERS
FAT (g): 4.4
PROTEIN (g): 6.6
CARBS (g): 22.7
FIBRE (g): 1.8
CALORIES: 160
SERVES: 2 (MAKES 4 FRITTERS)
1 large courgette, grated
50g gluten-free flour or plain flour
½ tsp baking powder
good pinch of salt and pepper
pinch of dried red chilli flakes
1 egg, beaten
1 small garlic clove, finely chopped
2 spring onions, finely chopped
a few tbsp finely chopped coriander
1 tsp coconut oil or low-cal fry spray, for frying

Place the grated courgette in a tea towel or kitchen paper and

squeeze well. You want it as dry as possible. Place the
courgette in a bowl, add the remaining ingredients, except the
oil, and mix thoroughly.
Heat a large frying pan over a high heat and add a little
coconut oil or low-cal spray. Place a large spoonful of the
fritter mixture (equal to 2 tbsp) into the pan and repeat to make
4 fritters. Turn the heat down to medium-high.
Cook for 2–3 minutes until golden brown, then turn them over
and cook for a minute on the other side. You may need to
adjust the cooking temperature to medium. Remove the fritters
and drain on kitchen paper to remove any excess oil. Serve the
fritters hot.
SWEETCORN FRITTERS
FAT (g): 6.3
PROTEIN (g): 8.6
CARBS (g): 43.8
FIBRE (g): 5
CALORIES: 276
SERVES: 2 (MAKES 4 FRITTERS)
250g canned sweetcorn, rinsed and drained
2 spring onions, roughly chopped
1 egg, lightly beaten
1 garlic clove
1 chilli, deseeded if liked
1 small bunch of coriander – leaves and stems
pinch of salt and a grind of black pepper
65g gluten-free flour
½ tsp baking powder
finely grated zest of 1 lemon
1 tsp coconut oil or low-cal fry spray, for frying

Place three-quarters of the sweetcorn, the spring onions, egg,

garlic, chilli, coriander, salt and pepper in a blender or mini
chopper and whizz until smooth, then stir in the flour, baking
powder, lemon zest and the remaining corn.
Heat a little oil in a frying pan over a medium-high heat. When
hot, drop 2 heaped tbsp of mixture per fritter into the pan and
cook for 2 minutes on each side, or until golden. Remove and
drain on kitchen paper. Serve the fritters hot.
SWEET POTATO HASHIES
FAT (g): 5.9
PROTEIN (g): 2
CARBS (g): 29.7
FIBRE (g): 3.1
CALORIES: 186
SERVES: 2 (MAKES 4 FRITTERS)
1 medium/large sweet potato, peeled and coarsely grated
½ small onion, thinly sliced
30g gluten-free flour
1 garlic clove, grated
1 egg, lightly beaten
pinch of salt and pepper
1 tsp coconut oil or low-cal fry spray, for frying

Place the sweet potato in a colander and rinse in plenty of cold

water, then dry in a clean tea towel and wring out really hard.
The sweet potato needs to be super dry. Tip into a bowl, add
the onion, garlic, flour, egg, salt and pepper and mix well.
Heat a little oil in a frying pan over a medium-high heat. When
hot, drop 2 tbsp of the mixture per fritter into the pan and use a
spatula to flatten them out. Cook for 3 minutes, then flip over
and cook for a further 2 minutes until deep golden and crisp.
Remove and drain on kitchen paper. Serve the hashies hot.
GREEN GODDESS DIP
FAT (g): 11.2
PROTEIN (g): 0.7
CARBS (g): 0.4
FIBRE (g): 0.8
CALORIES: 107
SERVES: 6
1 bunch of watercress
1 bunch of herbs of choice
2 spring onions
finely grated zest and juice of 2 lemons
1 tbsp capers (optional)
1 tbsp cornichons (optional)
6 tbsp extra virgin olive oil
2 tbsp water
salt and pepper
½ garlic clove

Blend all the ingredients together in a blender or food

processor. Alternatively, chop everything roughly if you prefer
a chunkier sauce. Serve.
Fritters are bang on trend right now. They are the new
avocado-on-toast and are so simple to make. These are
my go-to weekend breakfast when I have a little more
time in the kitchen. Here are my three favourites – all
amazing topped with a soft poached egg or a quick
tomato salad with some good-quality balsamic vinegar
and a handful of your favourite salad leaves.
Alternatively, try them with the Spicy Avocado Dip, the
raita, or the Green Goddess Dip.
ONE-POT BRUNCH
(SHAKSHUKA)

You can vary the spices and veggies in this one-pot

wonder to suit your palate and it is wonderful when
served with crusty bread for a lazy weekend brunch or
even a light evening meal. This dish is largely made up
of ingredients commonly found in your kitchen and
fridge and it’s high in protein, fibre and healthy fats,
too.
FAT (g): 22.8
PROTEIN (g): 17.4
CARBS (g): 23.2
FIBRE (g): 7.3
CALORIES: 382
SERVES: 2
2 tbsp olive oil
1 onion, thinly sliced
1 tsp cumin seeds
½ tsp smoked paprika
pinch of saffron threads (optional)
pinch of cayenne pepper or dried red chilli flakes (optional)
2 red peppers, sliced
1 tsp honey
2 thyme sprigs, leaves picked and roughly chopped (or use dried)
400g can good-quality chopped tomatoes
salt and pepper
4 eggs
a few leaves of flat leaf parsley and/or coriander, roughly chopped, to garnish

Preheat the oven to 200°C/gas mark 6. Place 2 ovenproof

serving dishes on a baking tray.
Heat the oil in a large frying pan over a medium heat, add the
onion and sauté for 10 minutes. Increase the heat and add the
cumin, smoked paprika, saffron and cayenne or chilli, if using.
Stir constantly for a minute so the spices release their flavours
but don’t burn, then add the peppers, honey, thyme, tomatoes,
salt and pepper. Reduce the heat to low and cook for 15
minutes until thickened.
Divide the mixture between the serving dishes, then break 2
eggs into each dish, pouring the eggs into the gaps in the
mixture. Sprinkle with salt, cover with foil and cook in the
oven for 10–12 minutes, or until the egg just sets.
Sprinkle the chopped herbs over the top and serve
immediately.
NOTE
Instead of using fresh red pepper, try adding the ready-roasted
jarred ones you find in the supermarket instead.

“If you have the calorie

allowance, you can add a little
sautéed chorizo, but no more
than 40g.”
TEFF PANCAKES WITH
SWEET DUKKAH & FRUIT
COMPOTE

Teff is a high-prebiotic fibre whole grain and is a good

source of protein, manganese, iron and calcium, which
means that it’s useful as a healthy weight-managing and
bone-strengthening food. The sweet dukkah is a simple
way to catapult omega-3 fatty acids, plant-based
protein, vitamins, minerals and fibre into your diet. I
sprinkle it over salads, breakfasts, smoothies and
desserts.
FAT (g): 19
PROTEIN (g): 13
CARBS (g): 25.4
FIBRE (g): 4.9
CALORIES: 352
SERVES: 2 (MAKES 4 PANCAKES)
65g teff flour
¼ tsp baking powder
1 tsp coconut sugar
pinch of salt
1 egg
1 tsp vanilla extract (optional)
100ml milk of choice
1 tbsp coconut oil or butter, for frying
2 tbsp Greek yogurt, natural live yogurt or coconut yogurt, to serve
4 tbsp fruit compote of choice
For the sweet dukkah
50g pistachios
50g flaxseeds
50g sunflower seeds
50g almonds
50g hazelnuts
2 tsp each black and white sesame seeds
2 tbsp coconut sugar
1 tsp ground cinnamon

For the sweet dukkah, using a high-speed food processor,

blend all of the ingredients to a medium consistency. Store in
an airtight container in the fridge for up to 2 months.
To make the pancakes, sift all the dry ingredients together into
a large bowl. In a separate bowl, whisk the egg, vanilla, if
using, and milk together until combined. Add the egg mixture
to the flour mixture and stir until a smooth batter forms. Leave
to rest at room temperature for 5 minutes.
Heat one-quarter of the oil or butter in a frying pan over a
medium heat. When hot, add one-quarter of the batter to the
pan and cook for 1–2 minutes on each side, or until golden and
small bubbles appear on the surface. Remove from the pan and
keep warm while you make the other pancakes. Serve with a
dollop of yogurt, 2 tbsp compote of your choice and 1 tbsp of
the sweet dukkah.
FRUIT COMPOTE
Fruit compotes have a bad reputation for being full of added
sugars, but extra refined sugar isn’t necessary, as the sweetness
comes from the fresh seasonal fruit. Here are my favourites,
which I serve with all kinds of desserts and breakfast dishes.
For all of them, put the fruit in a pan with 50ml water, 1 tsp
natural sweetener of choice, 1 tsp vanilla extract and a pinch
of spice if you like. Simmer for 5 minutes.
Grated apple & raspberry
Mixed red berries with orange zest
Grated pear & apple (plus a little rosewater – divine)
Blueberries & grated apple
HUEVOS RANCHEROS
WITH WHOLEMEAL
TORTILLA

This is my lazy Sunday go-to breakfast. It’s a perfectly

balanced dish with healthy fats, protein from a variety
of sources, veggies and slow-release carbohydrates.
Pimp it with bacon, turkey bacon, steamed kale,
sautéed spinach – the tweaks are endless.
FAT (g): 26.7
PROTEIN (g): 20.3
CARBS (g): 41.2
FIBRE (g): 16.3
CALORIES: 519
SERVES: 2
200g canned black beans, drained
50ml water
1 tsp smoked paprika
1 tsp butter
1 tsp ground cumin
½ garlic clove, crushed
1 tsp salt
2 eggs
2 wholemeal tortillas
2 tsp low-sugar chipotle sauce or your favourite hot sauce
For the guacamole
1 medium avocado
juice of 1 lime
¼ red onion, finely diced
½ tsp dried red chilli flakes, or to taste
1 small bunch of coriander, finely chopped
1 small handful of cherry tomatoes, quartered

First, cook the beans. Place the beans and water in a saucepan
with the smoked paprika, butter, cumin, garlic and salt, and
simmer over a low heat for 10 minutes. Remove from the heat
and mash or blend until you get a texture you like – I like it
chunky.
Meanwhile, make the guacamole. In a bowl, mash the avocado
with the lime juice, onion, chilli flakes and half the coriander,
then stir in the tomatoes. Set aside.
Fry the eggs to your liking while you plate up the rest of the
dish.
Toast or warm the tortillas, then add half the beans to each
tortilla, top with the guacamole, a fried egg, the chipotle sauce
and more coriander and serve immediately.

“These are absolutely banging

wrapped up as breakfast
burritos.”
 I’ve combined afternoon and
evening eating in this chapter to
allow flexibility, as some people
like a large lunch and a small
dinner, whereas others prefer to eat
a large meal in the evening. For me
it depends on what kind of day I’ve
had, whether I’ve trained and what
plans I have in the evening. I don’t
want to create barriers to eating
healthily and losing weight by
telling you what to eat and at what
times, so by putting them together
you can pick and choose. Feel free
to add lean protein to the salads,
but don’t forget to add the macros
to your daily total. These meals are
quick, tasty, affordable dishes you
can whip up with basic ingredients
and, in most cases, in less than 15
minutes, so you don’t have to
spend ages in the kitchen.
AMAZING VOLUMETRIC
TURKEY SALAD
The volumetric diet is based around the principles of
eating large portions of high-volume, low-calorie food
to help you feel fuller quicker and for longer, therefore
consuming fewer calories. Volumetric relies on foods
with a low-energy density and high water content, such
as fruits and vegetables. It is paired here with lean
protein.
FAT (g): 30.6
PROTEIN (g): 64.9
CARBS (g): 27
FIBRE (g): 18.9
CALORIES: 681
SERVES: 1
200g turkey breast, thinly sliced
1 tsp low-salt chicken seasoning or spices of your choice, such as smoked paprika,
oregano, harissa cumin, turmeric, garam masala
1 tsp olive oil
For the salad
1 whole head of romaine lettuce, chopped
2 cooked beetroot, chopped
a few cherry tomatoes, chopped
1 carrot, coarsely grated
½ cucumber, grated or thinly sliced
6 lightly steamed Tenderstem broccoli florets, or asparagus if it’s in season
For the dressing
juice of 1 lemon
1 tbsp water
1 tbsp extra virgin olive oil
2 spring onions
salt and pepper
½ garlic clove
pinch of dried red chilli flakes (optional)
To finish
few handfuls of herbs of choice, such as parsley, mint and coriander, stalks
separated and reserved for the dressing and leaves roughly chopped
20g toasted walnuts OR 50g reduced-fat cheese, grated

Marinate the turkey breast in the seasoning or spices. This can

be done about 1 hour in advance in a shallow bowl in the
fridge, or at the last minute before cooking.
Heat a griddle pan or grill until hot, grease with the olive oil,
then cook the turkey over a medium-high heat for 4 minutes
on each side or until cooked all the way through.
For the salad, simply toss all the ingredients together in a large
bowl.
To make the dressing, simply whizz all the ingredients
including the reserved herb stalks together in a blender or mini
chopper, then pour over the salad and toss through until
coated.
Top the salad with the turkey breast and scatter over the
chopped herbs, nuts or cheese.
ASIAN RAW SLAW &
GINGER SALAD WITH
TOASTED CASHEWS
This colourful raw salad takes minutes to make. The
dressing is punchy and fresh and is full of healthy fats
from the nuts. Unlike some of the salads in this section
this one needs to be dressed JUST before serving to
maintain the crunch.
FAT (g): 21.9
PROTEIN (g): 10.1
CARBS (g): 23.4
FIBRE (g): 11.7
CALORIES: 354
MAKES: 4 PORTIONS
½ red cabbage
½ white cabbage
4 raw beetroot
4 medium carrots
2 peppers (any colour)
1 small bunch each of coriander and mint
100g cashew nuts, chopped
2 tbsp sesame seeds, lightly toasted
For the dressing
2 tbsp soy sauce or tamari
2 tbsp toasted sesame oil
2 tbsp water
5cm piece of fresh root ginger, peeled and grated
1 spring onion, finely sliced
½ tsp dried red chilli flakes, or to taste
juice of 2 limes
Finely shred the cabbages, then julienne, spiralize or simply
grate the beetroot and carrots. Slice the peppers and finely
chop the herbs, then place everything in a large bowl with all
the remaining salad ingredients and toss together.
To make the dressing, whisk all the ingredients together in a
small bowl or place in a jam jar, cover with a lid and shake
until combined. If you prefer a smoother dressing, whizz in a
blender.
Heat a dry frying pan over medium heat and, when hot, toast
the cashew nuts for a couple of minutes to develop their
flavour.
Just before serving pour the dressing over the salad and toss
well.

“Make double the amount of

dressing and store in a jam jar in
the fridge for up to 1 week.”
JEWELLED TABBOULEH
WITH HARISSA ROAST
AUBERGINE

This is summer feel-good food at its finest and a great

way to help you get to your 5-a-day, with lots of flavour
from a delicious lower oil dressing. If you choose
quinoa, make a little extra and reserve 80g for the
Prawn, Courgette & Quinoa Patties.
FAT (g): 22.2
PROTEIN (g): 9.5
CARBS (g): 18.4
FIBRE (g): 9.2
CALORIES: 330
SERVES: 4
1 aubergine, diced
salt
2 tbsp harissa paste
100g cooked quinoa (or bulgur wheat or buckwheat [higher carb], or 1 medium
cauliflower, coarsely grated [low carb])
1 cucumber, diced
1 small punnet of cherry tomatoes (about 330g), chopped
selection of herbs, such as mint, coriander and parsley, roughly chopped
1 large red pepper, diced
2 handfuls of kale, stalks removed and leaves roughly chopped
4 tbsp flaked almonds, lightly toasted (pistachios or pine nuts work well here too)
seeds of 1 small pomegranate
2 tbsp seeds of choice, such as toasted pumpkin seeds
For the dressing
2 spring onions, finely sliced
stalks of all the herbs you used, except mint as they are very woody
finely grated zest and juice of 2 lemons (or try orange and lime)
1 tsp salt
good grind of black pepper
1 tsp smoked paprika
pinch of ground cinnamon (optional)
1 tsp cumin (if it’s the seeds, toast them in a dry pan first)
4 tbsp extra virgin olive oil
2 tbsp water

Preheat the oven to 200°C/gas mark 6.

Start with the aubergine. Sprinkle a little salt over the
aubergine dice in a colander and leave for 10 minutes. This
isn’t essential but it removes the bitterness and excess
moisture before cooking. After 10 minutes, pat the aubergine
dry and brush or rub all over with the harissa paste. Scatter the
aubergine on a baking tray and roast in the oven for about 20–
30 minutes, until golden.
For the dressing, simply whizz all the ingredients in a blender
until the herb stalks have broken down. Alternatively, just
leave the herb stalks out and whisk everything together in a
small bowl with a fork.
Place the aubergine and all the remaining ingredients in a large
bowl and toss through the dressing. You can either dress the
whole salad at once or portion the salad out and add the
dressing to a jar to dress as you go. It is fine to dress the salad
in advance as the flavours mingle and the acidity in the lemon
helps break the kale down, too. This salad keeps in the fridge
for 2–3 days.
SPELT & SPINACH CRÊPES
WITH LOADS OF TOPPINGS

I make a batch of these crêpes one evening a week and

use them for lunches as a healthier alternative to
sandwiches. You can either top them or stuff them and
roll them with some of my favourite variations below.
The crêpes freeze well, but make sure you separate
them with baking paper before freezing so they are
easier to defrost.
FAT (g): 3
PROTEIN (g): 5.6
CARBS (g): 10.6
FIBRE (g): 1.8
CALORIES: 95
MAKES: 4
60g spelt or buckwheat flour
1 egg
80g baby spinach leaves
150ml milk of choice
good grind of salt and pepper
1 tsp coconut oil or low-cal fry spray, for frying
For the toppings
½ ripe avocado and 75g smoked salmon
½ ripe avocado and 100g shredded cooked chicken breast
2 tbsp guacamole and a fried egg (make it boiled if you’re eating on the go)
fat slices of beef tomato, a few olives, finely diced red onion, diced cucumber and
50g crumbled feta

Put the flour, egg, spinach leaves, milk, salt and pepper in a
food processor and blend until smooth.
Heat the coconut oil or a little low-cal fry spray in a non-stick
frying pan. When hot, add one-quarter of the batter, circulating
the pan to keep the crêpe round, and cook for 2–3 minutes on
each side, flipping it over when the crêpe starts to come away
from the pan. Remove from the pan and repeat with the rest of
the batter to make 3 more crêpes. Add a topping and serve.
They are delicious hot or cold.

“The nutritional breakdown

given here is just for 1 crêpe,
cooked in coconut oil. Look up
the extra macros online for
whichever toppings you choose.”
BLACK BEAN &
COURGETTE TACOS WITH
MANGO MELON SALSA

Popular on a detox diet, this dish was a winner on the

TV show where we made our own tacos with chickpea
flour. It’s a bit time-consuming, so as corn tortillas are
gluten free and readily available, I’ve used them in this
recipe for convenience. You can buy sprouted seeds
from health-food shops. They add a good flavour, but
aren’t essential. This is one of those recipes where you
don’t even notice it is vegetarian – meat-free Mondays
never looked so good! The beans are delicious hot or
cold and keep for a week in the fridge. They are
amazing as a dip for crudités.
FAT (g): 20.6
PROTEIN (g): 18.4
CARBS (g): 46.8
FIBRE (g): 20.7
CALORIES: 488
SERVES: 2 (MAKES 4 TACOS)
4 small corn tortillas
For the filling
400g can black beans, drained
1 bunch of coriander, stalks and leaves separated, leaves chopped
salt and pepper
1 small garlic clove, crushed
1 large courgette, cut in half, then into thick strips
1 tsp olive oil, for frying
For the salsa
80g melon of choice, such as honeydew or watermelon, peeled and cut into 1cm
cubes
80g mango, peeled and cut into 1cm cubes
½ cucumber, cut into 1cm cubes
1 spring onion, thinly sliced
finely grated zest and juice of 1 lime
To serve
1 medium ripe avocado, sliced
sprouted seeds (optional)

Heat the beans with the coriander stalks, a little salt and
pepper and the garlic in a saucepan over a low-medium heat
until simmering, about 5–10 minutes. Remove from the heat
and whizz in a blender until smooth. Alternatively, mash the
mixture, but if mashing leave the stalks out as they don’t get
broken down. Reserve.
Heat a griddle pan over a high heat until hot. Lightly brush the
courgette strips with the oil, add to the pan and fry until golden
char marks appear.
For the salsa, simply mix everything together in a bowl with
half of the coriander leaves and keep in the fridge until ready
to serve.
Toast the corn tortillas or warm through, however you like
them.
When you’re ready to serve, dollop one-quarter of the black
beans on each warmed taco. Top with the griddled courgettes
and a generous spoonful of the salsa. Finally, top with slices of
avocado, a little sprinkle of the remaining coriander leaves and
sprouted seeds, if using.
COURGETTE CANNELLONI

Here, I give two healthier variations on this classic

Italian dish. The pasta is swapped for griddled
courgette, giving the same pasta consistency but saving
you 35g carbs and 150 calories per person. Of course, if
you can’t be bothered with slicing and stuffing the
courgettes simply spiralize them, then toss in the pesto
and tomato sauce. This is delicious eaten either hot or
cold, and can be served with a green side salad if you’re
particularly hungry.
FAT (g): 32.4
PROTEIN (g): 9.4
CARBS (g): 22.7
FIBRE (g): 7
CALORIES: 434
SERVES: 2
2–3 medium courgettes, thinly sliced lengthways
1 tsp olive oil
salt and pepper
For the pesto
1 large bunch of basil
50g Parmesan cheese (optional), chopped
20g pine nuts, lightly toasted in a dry frying pan
4 tbsp extra virgin olive oil
4 tbsp water
juice of 1 lemon
salt and pepper
1 garlic clove, roughly chopped
For the marinara sauce
½ tsp olive oil or low-cal fry spray
1 small onion, thinly sliced
680g jar of best-quality tomato passata
1 tsp dried oregano

First, make the pesto. Simply whizz all the ingredients in a

mini chopper or blender until it’s the texture you like. Don’t be
tempted to add more oil, as each tablespoon is 120 calories (as
a comparison, a full-on iced doughnut is about 180
calories…). Just drip in some water or lemon juice if you need
to, but it should be quite thick.
For the marinara sauce, heat the oil or low-cal fry spray in a
saucepan over a low-medium heat and sauté the onion for at
least 8 minutes until soft. Increase the heat, add the passata
and oregano and simmer for about 10 minutes until thickened.
Season, then remove from the heat.
Heat a griddle pan over a medium-high heat until hot. Brush
the courgette slices with the oil, sprinkle with salt and pepper
and griddle for 2–3 minutes on each side until char marks
appear. Remove the courgette and drain on kitchen paper.
When ready to serve, add about a tablespoon of the pesto to
each courgette strip (about 8 in total), spread, and roll up the
courgette but not too tightly. Spoon the sauce on each serving
plate, then place 4 courgette cannelloni on top to serve.
MEAT VARIATION
Sauté 1 small, thinly sliced onion in ½ tsp olive oil, then
increase the heat, add 2 chopped slices of bacon and 200g lean
steak mince and cook until the meat is coloured, about 5
minutes. Add a 680g jar of best-quality tomato passata and 1
tsp dried oregano and simmer for 20 minutes or until the meat
is tender. Season.
Nutritional breakdown: fat 36.6g; protein 31.2g; carbs 22.7g;
fibre 7g; calories 559.
TUNA & COURGETTE
FRITTERS
Canned tuna is an amazing protein source and really
inexpensive, too. There are only 100 calories in 24g
protein, making it my go-to tasty, healthy, low-carb,
high-protein meal. The fact that these fritters take less
than 15 minutes to make and can be frozen is a bonus.
These are a great lunch or snack for me when I’m in a
hurry. Serve with the Spicy Avocado Dip, if you like.
FAT (g): 4.7
PROTEIN (g): 23.4
CARBS (g): 33.1
FIBRE (g): 2.6
CALORIES: 273
SERVES: 2 (MAKES 6 FRITTERS)
1 small courgette, grated
120g can tuna, drained
½ small bunch of chives, coriander or parsley (whichever fresh herb you have to
hand), finely chopped
80g wholemeal self-raising flour or gluten-free flour
finely grated zest of 1 lemon
salt and pepper
1 egg, beaten
about 80ml milk of choice
1 tsp olive oil or low-cal fry spray, for frying
To serve
Spicy Avocado Dip
green leafy salad

Place the grated courgette on a sheet of kitchen paper and

gently scrunch together to draw out any excess moisture.
Place the courgette in a bowl with the tuna and herbs and mix
to flake the tuna. Add the flour, lemon zest and seasoning to
taste, then stir in the beaten egg and enough milk to form a
thick batter.
Heat the olive oil or low-cal fry spray in a frying pan over a
medium-high heat. When hot, spoon in 2 tbsp of the batter per
fritter into the pan and fry for 3 minutes, or until golden
brown. Flip over and cook the other side for a further 3
minutes until golden brown and crispy. You can make 3 fritters
in one batch. Remove and keep warm while you cook the
remaining 3 fritters.
If not eating immediately, allow the fritters to cool before
freezing for up to 1 month. Serve with the Spicy Avocado Dip
and a green leafy salad for a light lunch.

“Replace the tuna with flaked

salmon if you want to increase
the omega-3 fatty acids.”
MACKEREL BROWN RICE
KEDGEREE
I know this is a classic breakfast dish but I’ve never
been able to eat pungent fish for breakfast since I
watched my Granda Ernie get through 20 kippers every
morning when I was a kid. I much prefer it for lunch or
dinner. I’ve switched up the traditional rice for brown
basmati, and haddock for mackerel, which is high in
vitamin D, some B vitamins, selenium and a rich source
of omega-3 fatty acids. I’ve also added some extra
healing spices and veggies, too.
FAT (g): 32.3
PROTEIN (g): 32.9
CARBS (g): 21.8
FIBRE (g): 3.9
CALORIES: 517
SERVES: 2
50g brown basmati rice
150ml boiling water
salt and pepper
1 tsp olive oil
½ white onion, thinly sliced
1 tsp mustard seeds
1 tsp ground turmeric
pinch of chilli powder (optional)
2 large handfuls of kale, stalks removed and leaves chopped
200g smoked mackerel, flaked
2 hard-boiled eggs, quartered
1 small handful of parsley, finely chopped, to garnish
Place the rice in a saucepan, add the boiling water and a pinch
of salt, cover with a lid and simmer over a very low heat for 20
minutes.
Meanwhile, heat the oil in another pan over a medium-low
heat and fry the onion for about 8 minutes, or until softened.
Increase the heat, add the mustard seeds, turmeric, chilli
powder and kale and stir until everything is coated. Keep the
heat high for a minute or so, season with salt and pepper and
then throw in the flaked mackerel. Take off the heat and wait
for the rice, if necessary.
After 20 minutes, tip the rice and any cooking water into the
mackerel pan. Stir well, cover with a lid and simmer over a
low heat for a further 5–10 minutes until the rice is cooked.
Uncover and allow any excess moisture to evaporate before
spooning into 2 serving bowls and topping with a hard-boiled
egg and herbs.
MOROCCAN SESAME
CARROT SALAD

Another classic from my Eat Naked café, this salad is

bursting full of flavour and vitamin C. It is great served
with pitta breads and hummus for an exotic lunch. The
longer this salad sits, the better the flavours become, so
leftovers are a godsend.
FAT (g): 12.6
PROTEIN (g): 7.5
CARBS (g): 25.1
FIBRE (g): 13.3
CALORIES: 271
SERVES: 2
4 medium carrots, julienned, coarsely grated or spiralized
1 small bunch of coriander, parsley and mint or any combination of the three
1 tsp cumin seeds, lightly toasted
1 tsp smoked paprika
finely grated zest and juice of 1 orange
1 tbsp harissa paste
seeds of 1 small pomegranate
1 tsp black sesame seeds or another seed of choice
4 tbsp flaked almonds, lightly toasted

Simply throw all the ingredients, except the sesame seeds and
flaked almonds, together in a big bowl and give it a good
massage. Top with the seeds and almonds and serve.
SALMON WITH CHEAT’S
CREAMY CUCUMBER &
DILL SALAD

This recipe is inspired by the 5-factor diet from the TV

show, which promises weight loss by preparing meals
in 5 minutes, with 5 ingredients and eating 5 times a
day. I love the promotion of balance in this diet:
protein, complex carbs, fibre and good fats in every
meal. The cucumber salad in this is a winner as it
contains no fat.
FAT (g): 13.3
PROTEIN (g): 29.1
CARBS (g): 15
FIBRE (g): 2.8
CALORIES: 302
SERVES: 2
2 x 200g salmon fillets, skin removed, if you prefer
2 slices of lemon
salt and pepper
160g new potatoes with skins, halved unless small
1 cucumber, halved lengthways, watery seeds scraped out and thinly sliced
2 tbsp chopped dill
finely grated zest and juice of 1 lemon
1 tsp smoked paprika (optional)
100g no-fat soured cream or Greek yogurt

Preheat the oven to 200°C/gas mark 6 and line a baking tray

with foil.
Place the salmon on the prepared baking tray with a slice of
lemon on top and a good grind of salt and pepper and cook in
the oven for 12–15 minutes. You can pop your potatoes in 10
minutes before (drizzled with 1 tsp olive oil and sprinkled with
sea salt) and leave them in to roast with the salmon or you can
steam them for 20–25 minutes until tender.
Meanwhile, make the salad. Toss the cucumber, dill, lemon
zest and juice, smoked paprika, if using, salt and pepper and
the soured cream or yogurt together in a large bowl.
Serve the salmon and potatoes hot for a comforting dinner or
cold for a picnic-style lunch, along with the salad.

“Most supermarkets sell ready-

to-eat poached salmon fillets if
you don’t feel confident cooking
fish.”
CRUNCHY-PUNCHY
VIETNAMESE BEEF SALAD

This is a recipe from the TV show and is based around

intuitive eating, making food choices without guilt and
completely enjoying the process of eating. It helps to
develop a better relationship with food and eventually
make better choices. I was an intuitive eater when I lost
my weight and this is the kind of thing I enjoyed either
before the gym, or with 180g cooked brown basmati
rice after the gym. This dish is also wonderful doubled
up and served family-style on a platter at a barbecue or
picnic.
FAT (g): 15.9
PROTEIN (g): 39.3
CARBS (g): 11.6
FIBRE (g): 5.8
CALORIES: 359
SERVES: 2
300g very fresh fillet steak (it needs to be very good quality, as you won’t be
cooking it), finely sliced
For the marinade
juice of 2 limes
1 tbsp water
1 tbsp fish sauce
1 tbsp soy sauce or tamari
1 tsp toasted sesame oil
2 spring onions, roughly chopped
1 lemongrass stalk, chopped, or 1 tbsp fresh lemongrass paste
1 garlic clove, grated
2.5cm piece of fresh root ginger, peeled and grated or 1 tbsp fresh ginger paste
For the salad
1 small bunch of coriander and/or mint, roughly chopped
2 baby gem lettuces, roughly chopped
2 handfuls of beansprouts
½ cucumber, julienned or finely ribboned with a vegetable peeler
1 carrot, julienned or spiralized
2 tbsp peanuts, roughly chopped

First, make the marinade. Whizz all the ingredients in a

blender or mini chopper. Alternatively, simply whisk all the
ingredients together in a bowl, then grate in the garlic and
ginger.
Place the steak in a dish, pour over the marinade and marinate
for at least 5–10 minutes. You can marinate it overnight in the
fridge, in a bowl covered with clingfilm. The longer the steak
is left the more it will ‘cook’ in the marinade.
When ready to serve, place all the salad ingredients, except the
peanuts, in a large bowl. Drain the meat from the marinade,
reserving any excess marinade, and toss through the salad. Top
with the peanuts and some of the reserved marinade, if you
like.
TURKEY MINCE LETTUCE
CUPS WITH SPICY
AVOCADO DIP & TOMATO
SALSA

This is something I eat several times a week as it’s so

delicious and super low-calorie. The dips themselves
are versatile and you can add them to lots of other
dishes. This dish is a powerhouse of lean protein, fibre
and healthy fats. I’ve kept the turkey mince simple as
the dips have a lot of punchy flavours.
FAT (g): 15
PROTEIN (g): 37.8
CARBS (g): 5.6
FIBRE (g): 4.1
CALORIES: 317
SERVES: 2 (MAKES 6 CUPS)
300g turkey mince
1 tbsp chipotle sauce
pinch of smoked paprika (optional)
2 tbsp water
salt and pepper
2 baby gem lettuces, stalks cut off and the best 6 largest leaves picked, inner leaves
kept for another salad
For the spicy avocado dip
1 large ripe avocado
finely grated zest and juice of 1 lime
1 tbsp extra virgin olive oil
1 tbsp water
2 tbsp Greek yogurt
1 spring onion or ¼ red onion, roughly chopped
½ garlic clove, roughly chopped
salt and pepper
½ tsp dried red chilli flakes or fresh chilli
For the tomato salsa
4 good-quality vine-ripened tomatoes
¼ onion, diced (optional)
juice of 1 lime
1 small handful of coriander, finely chopped
salt and pepper

Heat a frying pan over a high heat until hot, then add the
turkey mince and cook until browned all over, about 5
minutes. Add the remaining ingredients, except the lettuce,
cover with a lid, reduce the heat and simmer for 20 minutes,
adding a little more water if the sauce becomes too dry. Season
to taste.
Meanwhile, make the dips. Blend all the ingredients for the
spicy avocado dip in a blender or food processor until smooth.
It should be unctuous like a yogurt consistency. Set aside in
the fridge.
For the tomato salsa, cut the tomatoes in half, scoop out the
seeds and cut the flesh into dice. Place in a bowl with the
onion, if using. Add the lime juice, stir in the coriander and
finish with a good pinch of salt and grind of black pepper.
Allow to stand at room temperature for as long as you have, to
allow the flavours to develop.
When you’re ready to serve, arrange the lettuce cups on a
serving plate and fill with the turkey mince, then top with the
salsa. Either dip the boats into the avocado dip or spoon it over
the boats before eating.
HERBY LOW-CARB
MEATBALLS IN MARINARA

When I first tried these on the TV show I was so

sceptical – cauliflower as a binding agent in meatballs?
But the cauliflower reduces the carbs to practically
nothing while keeping the fibre and contributing
towards your 5-a-day, and they are baked too, so are
much healthier than fried. Freezing these is a top tip, so
this recipe is for six portions – two to have now, and
four to freeze. They are also good on their own, or with
courgetti for a low-carb meal.
FAT (g): 15.9
PROTEIN (g): 56.2
CARBS (g): 14
FIBRE (g): 4.9
CALORIES: 436
SERVES: 3
low-cal fry spray or a little oil for the tin
1 medium cauliflower, cut into florets
600g lean beef mince
50g Parmesan cheese, grated
1 small bunch of basil and/or parsley, finely chopped, plus extra to serve
1 tsp dried oregano
1 tsp smoked paprika
salt and pepper
1 garlic clove, crushed or grated
1 egg, beaten
½ red onion, very finely diced
½ quantity hot marinara sauce recipe

Preheat the oven to 200°C/gas mark 6 and line a large baking

tin or ovenproof dish with foil, then spray with low-cal fry
spray or rub with a tiny amount of oil, just to stop the
meatballs sticking.
Grate the cauliflower or pulse in a food processor until it
resembles rice, then transfer to a large bowl. Add the
remaining ingredients and scrunch together with your hands to
combine. Alternatively, remove the cauliflower from the food
processor, tip the rest of the ingredients except the sauce into
the processor and blend to combine, then scrunch through the
cauliflower in the bowl.
Using your hands, roll the mixture into 21 balls, about 5cm in
diameter, and place in the prepared tin in a single layer. Bake
in the oven for 20 minutes until golden and browned all over.
Serve with the marinara sauce and some basil.

“Don’t be tempted to load up

with more cheese – a few herbs
and chilli flakes are excellent
garnishes with no calories
added.”
MONDAY’S CRISPY LAMB
WITH LEMONY THREE-
BEAN SMASH & LOTS OF
HERBS
This is a great idea for leftover lamb from your Sunday
lunch. Here, it is transformed into a stand-out meal in
its own right and is paired with fibre-rich beans layered
with lots of flavours. The three-bean smash is also
amazing with crudités, so double it up for lunches and
snacks through the week.
FAT (g): 19.2
PROTEIN (g): 47.7
CARBS (g): 26.8
FIBRE (g): 13.4
CALORIES: 498
SERVES: 2
5g butter or coconut oil
1 tbsp rose harissa (paste or powder is fine)
250g leftover roast lamb, pulled or shredded if it’s shoulder and chopped if it’s leg
1 small garlic clove, crushed
400g canned white beans, such as flageolet, cannellini or butter beans (mix them or
just one type)
salt and pepper
finely grated zest and juice of 1 lemon
1 small bunch of mint and/or parsley, finely chopped, to garnish

Heat a frying pan over a high heat until hot, add the butter or
oil and harissa, then immediately add the lamb and toss to coat
in the buttery spices. Leave the lamb over a high heat until hot
and as crispy as you like it, about 5 minutes. Transfer the lamb
to a plate and reserve.
Throw the garlic and beans into the pan and again leave over a
high heat so the beans mop up the lamb juices and catch a
little. They will start to break down, so you can either crush
with a fork or leave them whole. If the mix is drier than you
like, add a little water. Check for seasoning, then add the
lemon zest and juice and give the pan one final shake.
Serve the bean smash immediately with the lamb piled high on
top and garnished with the chopped herbs. If you have the
calories, a little flatbread with this is delicious.
NORTH AFRICAN LENTILS
WITH SWEET ONIONS
(MUJADARA)
The flavours in this are unbelievable – it’s one of those
dishes I will make again and again and eat in some
form every day, hot or cold, in wraps, with any leftover
meat as a side for curry and on its own. This needs to
be done from scratch so no cheating with shop-bought
or canned lentils. My nana Perveen has been making
me this for years and adds toasted flaked almonds and
dried fruits, but that’s a little decadent here.
FAT (g): 4.7
PROTEIN (g): 18.5
CARBS (g): 69.6
FIBRE (g): 11.1
CALORIES: 417
SERVES: 4
250g brown lentils, rinsed
1 tsp coconut oil or low-cal fry spray
2 tsp cumin seeds
2 tsp ground coriander
1 tsp mixed spice
1 tsp ground cinnamon
2 tsp ground turmeric
200g white basmati rice
salt and pepper
350ml water
For the sweet onions
1 tsp olive oil
5g butter
2 onions, thinly sliced
salt
1 tsp honey
To serve
natural yogurt
coriander or parsley or mint, or a mix of all three, roughly chopped
lemon wedges

First, prepare the sweet onions. Heat the olive oil and butter in
a large pan over a high heat until bubbling. Throw in the
onions, stir to coat and reduce the heat to medium. Add 1 tsp
salt (this draws out the moisture from the onions and help
them caramelize), then cover the pan and cook over a medium-
high heat for 15 minutes. Add the honey, stir and cook,
uncovered, for a further 5–10 minutes until golden, sticky and
caramelized.
Pop the lentils into a saucepan, cover with plenty of water,
bring to the boil, then reduce the heat and simmer for 10
minutes. Drain, reserving the water.
Heat the coconut oil or low-cal fry spray in a saucepan with
the cumin, coriander, mixed spice, cinnamon and turmeric and
fry for 1 minute over a medium heat. Immediately add the rice
and a good pinch of salt and stir to coat. Add the lentils and
the measured water, then bring to the boil, cover, reduce the
heat to its lowest setting and simmer gently for 10–12 minutes,
or until the rice is cooked. Take off the heat and uncover to
allow any excess moisture to evaporate. Divide between 4
bowls and top each bowl with the sweet onions, yogurt, herbs
and a squeeze of lemon to serve.
REINVENTED TANDOORI
CHICKEN BBQ

Low in carb and lower in fat than the traditional recipe

with no skimping on flavour, this featured on the show
as part of a low-carb eating plan – which I hope you
have gathered from this book, I’m a big fan of
occasionally. Here, I’ve paired it with some grilled
veggies to pack fibre and volume into the dish while
keeping the calories moderate. Make sure you buy plain
Greek yogurt and not Greek-style or flavoured, which
can be loaded with added sugar. Natural yogurt is also
good here.
FAT (g): 23
PROTEIN (g): 41.7
CARBS (g): 14.7
FIBRE (g): 9.2
CALORIES: 451
SERVES: 2
For the tandoor chicken
100g Greek or natural yogurt
1 garlic clove, crushed
5cm piece of fresh root ginger, grated, or 1 tsp fresh ginger paste
juice of 1 lemon
25g tomato purée
1 tsp garam masala
1 tsp ground coriander
1 tsp sweet smoked paprika
1 tsp chilli powder or cayenne pepper
1 tsp ground turmeric
salt and pepper
200g skinless chicken breast fillets, cut into 2cm cubes
For the salad
100g green beans, trimmed
150g broccoli, cut into florets
1 courgette, thickly sliced
low-cal fry spray, for frying
2 large handfuls of baby spinach
40g walnuts, lightly toasted
juice of 1 lemon
1 tbsp extra virgin olive oil
salt and pepper
For the raita
100g Greek or natural yogurt
½ cucumber, coarsely grated
juice of 1 lemon
1 small bunch of mint or coriander or both, finely chopped
½ tsp garam masala
salt and pepper

For the tandoor chicken, place the yogurt in a large bowl, add
the garlic, ginger, lemon, tomato purée, spices and a good
pinch of salt and pepper and stir together. Add the chicken and
toss in the marinade. Cover with clingfilm and leave in the
fridge for at least 1 hour or overnight.
When ready to cook, preheat the oven to 200°C/gas mark 6
and line a baking tray with foil.
Remove the chicken from the marinade and thread onto 2–4
metal skewers, discarding the marinade. Place the skewers on
the prepared tray and bake in the oven for 25 minutes until
cooked through and starting to crisp.
Meanwhile, for the salad, steam the beans to your liking and
par-cook the broccoli for 2 minutes in a pan of boiling water.
Drain and pat dry.
Heat a griddle pan over a high heat until hot. Lightly spritz the
broccoli and courgette with low-cal fry spray and cook them in
batches on the griddle pan until golden with char marks. Once
cooked, tip into a bowl with the steamed beans and the spinach
(chopped if raw spinach isn’t your vibe) and walnuts. Dress
the warm salad with the lemon juice, olive oil and a good
pinch of salt and pepper.
For the raita, simply stir all the ingredients together with salt
and pepper to taste in a bowl and set aside. This can be made
in advance – just store it in the fridge until needed.
When ready to serve, pile up the charred veggies on a serving
plate, top with the tandoori chicken (I like to leave it on the
skewer for effect) and spoon over the raita. Serve with a lemon
wedge and pickled red onions if you have any in the back of
the fridge from the Christmas hamper.
BAKED QUICK CREAMY
RISOTTO

An instant crowd-pleaser, this risotto is ideal for a

weekday dinner rather than a weekend lunch, as it’s
very quick to prepare. It’s my version of a classic
risotto, packed full of hidden veggies and not as labour
intensive as a traditional risotto.
FAT (g): 5
PROTEIN (g): 8.1
CARBS (g): 70.6
FIBRE (g): 3.6
CALORIES: 367
SERVES: 2
100g baby spinach
1 onion, finely chopped
1 celery stick, very finely chopped
1 garlic clove, finely chopped
2 tsp olive oil or low-cal fry spray
50ml white wine
150g arborio risotto rice
350ml hot vegetable stock
salt and pepper
150g mixed cherry tomatoes
2 tbsp mascarpone cheese (optional but tasty)
1 small bunch of basil, to serve

Throw the spinach into a large pan with a splash of water and
steam for a minute or so until wilted. Drain on kitchen paper
and roughly chop. Reserve.
Preheat the oven to 200°C/gas mark 6.
In an ovenproof pan or flameproof casserole dish, sauté the
onion, celery and garlic in 1 tsp oil or low-cal fry spray over a
low heat for about 8 minutes until softened. Increase the heat,
add the wine and, once it is bubbling and has reduced a little
stir in the rice, then immediately pour in the hot stock. Season
well with salt and pepper, then cover with a lid and pop into
the oven for 15 minutes. After 5 minutes, arrange the tomatoes
in a roasting tray, drizzle with 1 tsp olive oil, season with salt
and pepper and roast for the final 10 minutes.
Remove the risotto from the oven. Leave the tomatoes in but
turn the oven off (the tomatoes will continue to cook in the
heat of the oven). Stir the mascarpone, if using, and reserved
chopped spinach into the risotto, then scatter the basil leaves
over the top.
Serve the risotto with the sticky flavourful tomatoes either on
the top or on the side. My lean protein of choice for this would
be crispy roast chicken.
BAKED COD WITH A PINE
NUT CRUST & SPINACH
MORNAY
This is a nourishing, comforting dish. Make sure you
add a squeeze of lemon juice before serving, as vitamin
C boosts the body’s ability to absorb the plant-based
iron in spinach. I’ve put oat bran in the crust as it’s high
in fibre and creates a feeling of fullness. The mornay is
a lighter version of the classic; we’ve already skimped
on the cream, saving 100 calories, so don’t skimp on
the milk – use whole not skimmed. Double up on the
crumb mix and freeze for a speedy supper another time.
FAT (g): 35.8
PROTEIN (g): 48.9
CARBS (g): 6.6
FIBRE (g): 3.8
CALORIES: 552
SERVES: 2
60g pine nuts
50g oat bran
1 handful of parsley, finely chopped
finely grated zest of 1 lemon
salt and pepper
1 egg
2 x 150g cod fillets or similar, skin removed
For the spinach mornay
1 tsp olive oil or 5g butter
1 shallot, finely chopped
1 garlic clove, finely chopped or grated
100g spinach
50ml whole milk
pinch of grated nutmeg
salt and pepper
80g lighter mature Cheddar cheese, grated

Preheat the oven to 220°C/gas mark 7.

For the spinach mornay, melt the oil or butter in a large frying
pan over a low heat and fry the shallot and garlic for a few
minutes until softened. Add the spinach and a few tbsp water,
cover with a lid and steam for a minute or 2. Tip the spinach
mixture out onto kitchen paper, pat dry, then roughly chop.
Arrange the spinach mixture in the base of a small ovenproof
dish or 2 ramekins. Add the milk, nutmeg, some salt and
pepper and stir, then scatter the cheese over the top. These can
be made in advance and chilled for 24 hours until ready to use
or frozen for 1 month tightly wrapped in clingfilm.
For the fish, roughly chop the pine nuts, place in a shallow
dish, then add the bran, parsley, lemon zest and some salt and
pepper and mix well. Beat the egg in a bowl. Lightly season
the fish fillets, then dip the fillets into the egg and roll into the
bran mix until coated. Place the coated fish on a baking tray
and bake in the oven for 12–15 minutes until the fish is opaque
and the crumbs golden. Pop the spinach mornay in at the same
time on a lower shelf. If it begins to brown too quickly cover
with a little foil.
Serve with steamed greens or a large leafy salad.
CHICKEN TIKKA MASALA

Hands down the most requested recipe in the TV

show’s history, chicken tikka is traditionally made with
around 6 teaspoons sugar; this one contains zero. The
list of ingredients seems lengthy but the majority can be
found in your storecupboard and there’s nothing too
fancy.
FAT (g): 14.1
PROTEIN (g): 53.8
CARBS (g): 21
FIBRE (g): 7.5
CALORIES: 441
SERVES: 2
For the tikka
4 large chicken thighs, boned, skinned and cut into chunks (around 400g total)
salt and pepper
finely grated zest and juice of 1 lemon
1cm piece of fresh root ginger, peeled and grated
2 garlic cloves, crushed or grated
1 tsp ground cumin
1 tsp paprika
pinch of dried red chilli flakes, or to taste
1 tsp garam masala
6 tbsp full-fat natural yogurt
For the masala
2 tsp olive oil
1 onion, finely diced
2 garlic cloves, crushed
1cm piece of fresh root ginger, peeled and grated
1 tsp dried red chilli flakes, or to taste
1 bunch of coriander, leaves finely chopped
1 tsp ground turmeric
1 tbsp ground coriander
2 tsp paprika
2 beef tomatoes, deseeded and chopped into dice
200ml chicken stock
100ml full-fat natural yogurt
salt and pepper

Combine all the tikka ingredients together in a large bowl and

massage the chicken thoroughly in the mixture. Cover with
clingfilm and leave in the fridge for 30 minutes, or preferably
overnight.
For the masala, heat the olive oil in a frying pan over a
medium heat and sauté the onion, garlic, ginger and chilli
flakes for 8 minutes. Add the coriander and spices and fry for
a minute or so until fragrant. Add the tomatoes, stock and
yogurt, then season with salt and pepper and simmer for 20
minutes.
When you’re ready to eat, preheat the grill to its highest
setting. Remove the chicken from the marinade, discarding the
marinade, and either thread the chicken onto metal skewers or
lay the chunks across the oven rack bars. Grill for about 5
minutes on each side or until cooked through and charred. This
can also be done on a griddle pan, if you like.
Remove the chicken from the skewers, if using, stir through
the masala sauce and serve immediately.
ROAST SQUASH WITH
FLAX PESTO

This dish is based on the principles of the Ayurvedic

diet where each meal should contain all six flavours:
sweet, sour, salty, bitter, astringent and pungent. I love
this as a side for an alternative Sunday lunch with some
Mediterranean roast lamb. Roasting squash whole like
this makes the skin easier to eat and deliciously sticky
and sweet, which is a bonus considering it contains
most of the nutrients.
FAT (g): 36.1
PROTEIN (g): 11.6
CARBS (g): 25.7
FIBRE (g): 12.5
CALORIES: 499
SERVES: 2
1 butternut squash, halved and deseeded
1 tsp olive oil
salt and pepper
sprinkle of dried red chilli flakes (optional but tasty)
For the flax pesto
1 small bunch of basil
1 small bunch of coriander or parsley
1 garlic clove
4 tbsp golden flaxseeds (linseeds)
25g grated Parmesan cheese (or nutritional yeast for slightly lower fat and fewer
calories)
4 tbsp extra virgin olive oil
4 tbsp water
juice of 1 lemon
salt and pepper

Preheat the oven to 200°C/gas mark 6.

Score the squash all over with a sharp knife, then rub the olive
oil all over and sprinkle with salt, pepper and chilli, if using.
Place on a baking tray and roast in the oven for 30 minutes, or
until tender.
For the flax pesto, simply whizz all the ingredients together
with salt and pepper to taste in a blender. It should be pouring
consistency, so you may need to thin it out with water or more
lemon juice if needed.
Serve the squash warm with the pesto drizzled over. Simple,
quick and delicious.

“Squash is a great source of fibre

with an impressive vitamin and
mineral profile.”
MY PAD THAI WITH
PEANUT SAUCE
This is a beautiful light lunch, packed full of flavour.
Traditionally, noodles are used, but the raw courgette
adds a real meaty texture to the dish and the sauce is to
die for. It is our most requested sauce at my Eat Naked
café. As the dish is seriously low carb, it is ideal for
those days when you’re not hitting the gym and are
working on a lower-calorie base for the day.
FAT (g): 9.9
PROTEIN (g): 10.1
CARBS (g): 19.6
FIBRE (g): 11.3
CALORIES: 231
SERVES: 2
For the salad
1 carrot, julienned, sliced or spiralized
1 courgette, julienned or spiralized
½ white cabbage, thinly sliced
100g sugar snap peas, sliced in half
2 handfuls of beansprouts
1 red pepper, thinly sliced
1 small bunch of coriander, roughly chopped
2 tsp sesame seeds, lightly toasted
For the peanut sauce
2 tsp toasted sesame oil
2 tsp soy sauce or tamari
2 tsp Thai Sriracha sauce or any low-sugar hot sauce
1 tbsp peanut butter
2 tbsp boiling water
juice of 1 lime

Toss all the salad ingredients together in a large bowl.

To make the peanut sauce, simply whisk everything together
in a small bowl or put all the ingredients in a jam jar, cover
with a lid and shake well.
The salad keeps for days in the fridge, as does the dressing, so
mix them together when you’re ready to serve.

“Bulk this out with some

shredded leftover roast chicken,
if you like.”
SESAME FALAFEL BUDDHA
BOWL

This is one of my go-to lunches as it’s so versatile.

Buddha bowls are very fashionable, but just think of
them as kind of a deconstructed salad – a nourishing
meal that’s a little bite of everything. They encourage
you to eat the rainbow and Instagram is brimming with
the best ideas for presentation. I’ve given some ideas
for how to build your bowl, but you can’t go wrong
with high-volume, low-cal veg. Just watch your
portions on the healthy fats and beans – aim for 100g
cooked beans or pulses, ½ avocado and 25g nuts. The
nutritional info above is just for this one portion of
falafel.
FAT (g): 4.3
PROTEIN (g): 4.6
CARBS (g): 16.8
FIBRE (g): 4
CALORIES: 133
SERVES: 1
2 medium carrots, roughly chopped
2 spring onions, roughly chopped
½ garlic clove
1 small bunch of coriander and/or parsley
1 tsp gluten-free baking powder
3 tbsp gluten-free flour
salt and pepper
1 tsp ground cumin
½ tsp smoked paprika
180g canned chickpeas, rinsed
a few tbsp sesame seeds, for coating
1 tsp coconut oil, for frying

Simply blitz all the ingredients, except the chickpeas, sesame

seeds and coconut oil, in a food processor until smooth, then
pulse in the chickpeas. If you like the mix smoother, blend the
chickpeas fully.
Spread the sesame seeds out on a plate. Roll the mixture into
12 ping pong-sized balls and dip one side into the sesame
seeds. Don’t be tempted to roll the whole ball in, as that’s
double the calories.
Heat the oil in a frying pan over a high heat. When hot, turn
down the heat to medium-high and fry the falafels for 2
minutes until the sesame seeds are golden, then flip over and
roll around the pan to cook them on all sides. Fry for a further
3 minutes until golden and crispy. Remove from the pan and
add 2 to your Buddha bowl. You can freeze or refrigerate the
leftovers for another day.
BUILD A BUDDHA BOWL
Start with a base layer of greens: I love rocket and romaine,
but any salad leaves are good.
Add a variety of veggies and beans: think grated carrot,
edamame, courgette, diced avocado, red cabbage, cucumber,
tomatoes, beetroot, sugar snap.
Add your complex carbs: such as brown rice, black beans,
roast sweet potato, chickpeas, lentils or mung beans.
Add your nuts and seeds: you choose which ones, but stick to
25g.
Dress with your favourite sauce or dressing: make sure not to
use too much oil and pimp up the flavours if you like with
smoked paprika, harissa, herbs and a little lemon
juice/oil/water combo to make a nice thick dressing.
To finish: your sesame falafels!
FENNEL, BEAN, KALE &
ORANGE SALAD WITH
HAZELNUTS

A delicious, light fresh salad that doubles up as a

cracking dinner with some grilled fish. Leafy greens are
a great super-low-calorie, high-volume addition to your
diet and offer countless health benefits. They are full of
vitamins, minerals, and disease-fighting
phytochemicals. Marinating the kale takes just minutes
but it is essential for breaking down the tough leaves,
so don’t be tempted to skip this step. You can marinate
the kale in advance; I do it in bulk, marinating whole
bags at a time in the same dressing for different salads.
It keeps for a few days in the fridge, no problem. If you
have the fat macros, some goat’s cheese crumbled over
this is heaven.
FAT (g): 24.7
PROTEIN (g): 8.1
CARBS (g): 10.7
FIBRE (g): 7.8
CALORIES: 313
SERVES: 2
2 tbsp extra virgin olive oil
1 orange, zest finely grated and then segmented
salt and pepper
1 tbsp apple cider vinegar
2 handfuls of kale, stalks removed and leaves chopped
100g green beans, trimmed
4 handfuls of rocket or leaves of choice
½ fennel bulb, thinly sliced (mandolin or attachment on a food processor is ideal)
40g hazelnuts, lightly toasted then roughly chopped

First, marinate the kale – then this is a throw-together

spectacular! Combine the olive oil, orange zest, some salt and
pepper, and the vinegar in a large bowl, throw in the kale and
scrunch with your hands as if you are massaging it. Do this for
a couple of minutes. Set aside.
Steam the beans for 3 minutes, or to your liking, then drain
and plunge into a bowl of cold water to retain the green colour.
Throw the rocket in with the kale, followed by the drained
green beans, the orange (and any juice that’s escaped), and the
fennel. Lightly toss together with your hands and if the salad
needs a little more salt and pepper, go ahead. Finish with the
hazelnuts.

“Adding 100g cooked grains to

this salad is a good way to bulk it
out while keeping it vegan.”
COCONUT MUNG BEAN
DAAL
This is a bestseller at my café. We make it with around
2kg mung beans and it’s gone within 45 minutes every
time. It’s delicious hot or cold, so adapt it to the seasons
or how you’re feeling. Mung beans are a great source
of nutrients including manganese, potassium,
magnesium, folate, copper, zinc and various B
vitamins. They are super filling and high in protein and
fibre, too.
FAT (g): 29.8
PROTEIN (g): 16.8
CARBS (g): 27.9
FIBRE (g): 7.9
CALORIES: 462
SERVES: 4
150g dried mung beans
1 large white onion, finely sliced
1 garlic clove, finely sliced
5cm piece of fresh root ginger, peeled and grated
1 lemongrass stalk, outer leaves removed, roughly chopped, or 1 tsp fresh
lemongrass paste
1 tsp coconut oil or low-cal fry spray
1 tsp ground turmeric
1 tsp garam masala
1 tsp ground cumin
1 tsp ground coriander
1 tsp mustard seeds (optional)
400ml can reduced-fat coconut milk
200ml vegetable stock or water
100g desiccated coconut
salt and pepper
dried red chilli flakes, to taste
1 small bunch of coriander, leaves chopped
40g peanuts, crushed
1 lime

Rinse the mung beans (don’t worry – there’s no need to pre-

soak them).
Place the onion, garlic, ginger and lemongrass in a mini
chopper and blend until fine. You can do this by hand if you
are using fresh lemongrass paste.
Heat the oil in a large saucepan over a medium heat and sauté
the onion mix for 8 minutes until soft. Increase the heat and
immediately add the spices and mustard seeds, if using. Stir
for a minute or so until fragrant, being careful not to let the
spices burn. Add the coconut milk, stock, desiccated coconut
and the drained mung beans. Season with salt and pepper and
add dried chilli flakes to taste. Bring to the boil briefly, then
reduce the heat and simmer for 40 minutes.
Serve hot or cold topped with coriander and crushed peanuts,
and lime wedges to squeeze over. Once cold the daal will
thicken up, but is easily broken up with a fork.
SESAME KALE SALAD
This high-protein, high-vitamin, high-fibre combination
is a great make-ahead dish. I pair this with chunky tiger
prawns or shredded roast chicken, but it’s fantastic on
its own as the mushrooms add a delicious meaty texture
and pack in the B vitamins, as well as vitamin D. As a
little bonus health tip, I enjoy scrunching up a pack of
wasabi-flavoured dried seaweed sheets over the top of
this salad for a super-low calorie crunch.
FAT (g): 20.7
PROTEIN (g): 10.1
CARBS (g): 22
FIBRE (g): 13.3
CALORIES: 341
SERVES: 2
4 handfuls of kale, stalks removed and leaves roughly torn or chopped
100g shiitake mushrooms, cut into thin slices
2 medium carrots, julienned, spiralized or coarsely grated
1 cucumber, julienned, spiralized or coarsely grated
½ white or red cabbage, sliced as thinly as possible
2 tbsp sesame seeds, lightly toasted
1 small bunch of coriander or mint, or a mix of both, chopped
For the dressing
1 tbsp extra virgin olive oil
juice of 1 orange
2 tbsp soy sauce or tamari
1 tbsp sesame oil
salt and pepper

Mix all the dressing ingredients together in a large bowl, then

tumble the kale on top. Using your hands, massage the kale
with the dressing. Add the mushrooms and toss well. Cover
with clingfilm and leave to marinate in the fridge. You can
marinate the kale and mushrooms the night before or even a
few days in advance, if you like.
When ready to serve, add the carrots, cucumber, cabbage,
seeds and herbs to the bowl and toss everything together.
POST-GYM SUPER
WHOLEFOOD NUTTY
SALAD

This is a super-sneaky way of packing in the veggies

and they don’t even have to be cooked, meaning not
only is this salad really quick, it’s also very nutritious
since the veg retain 100 per cent of their nutrients. This
is my go-to salad after the gym. It’s packed with slow-
release carbs, fibre and plant-based protein as well as
healthy fats from the nuts. I’ve used kidney beans here,
as they contain more antioxidants and omega-3 fatty
acids than any other beans, as well as being high in
thiamine which helps the body to release energy from
food. A gym goer’s delight.
FAT (g): 19.9
PROTEIN (g): 23.6
CARBS (g): 55.5
FIBRE (g): 18.9
CALORIES: 533
SERVES: 2
100g quinoa
1 head of broccoli, blitzed or chopped into small chunks
100g green beans, trimmed and chopped
1 large carrot, grated
200g canned kidney beans, drained and rinsed
4 tbsp nuts of choice, lightly toasted then roughly chopped
1 small bunch of herbs of choice (I love coriander with this)
salt and pepper
For the dressing
5cm piece of fresh root ginger, peeled and grated
2 tbsp soy sauce or tamari
1 tbsp extra virgin olive oil
1 tbsp water
salt and pepper
1 tsp honey or maple syrup

Place the quinoa in a pan, cover with boiling water, bring to

the boil briefly, cover with a lid and steam for 12 minutes. All
of the water should have been absorbed in this time – if it
hasn’t, turn the heat off, uncover and allow any excess
moisture to evaporate. Alternatively, cook the quinoa
according to the packet instructions.
Whisk all the dressing ingredients together in a small bowl,
then dress the quinoa while it’s still warm to infuse all the
flavours.
Allow the quinoa to cool, then toss the rest of the veggies,
beans, nuts and herbs through the quinoa and mix thoroughly.
Season with salt and pepper, to taste, if needed, and enjoy.
 “This is my ultimate container
salad, perfect on a picnic, too, as
the dressing can be tossed
through in advance.”
SPICED BLACK DAAL WITH
COCONUT YOGURT

Here is a comforting dish full of complex spices that

keeps for days and gets better as it ages. Black lentils
are sometimes called beluga lentils; they are tiny and
pretty and stay perfectly intact when you cook them. If
you have green lentils in your storecupboard, they work
just as well here.
FAT (g): 12.5
PROTEIN (g): 24.8
CARBS (g): 57.1
FIBRE (g): 16.2
CALORIES: 473
SERVES: 2
150g black lentils
1 onion, roughly chopped
1 garlic clove, roughly chopped
5cm piece of fresh root ginger, peeled
1 tsp coconut oil
1 cinnamon stick
4 cloves
1 tsp fennel seeds
2 star anise
1 tsp ground turmeric
1 tsp garam masala
1 tsp ground cumin
1 tsp ground coriander
200ml stock of choice
140g tube of tomato purée
salt and pepper
½ tsp dried red chilli flakes, or to taste
2 tbsp unsweetened coconut (or natural) yogurt
a few coriander leaves
1 tbsp sesame seeds, lightly toasted

Rinse the black lentils and leave to drain.

Blend the onion, garlic and ginger in a mini chopper.
Heat the coconut oil in a large saucepan and cook the onion
mixture for 8 minutes until soft.
Meanwhile, fry the cinnamon, cloves, fennel seeds and star
anise in a dry pan over a medium-low heat for a few minutes
until fragrant. Transfer to a mortar and crush with the pestle
until fine. Alternatively, use a coffee or spice grinder or buy
ready ground spices. Transfer to a small bowl, add the rest of
the spices and toss together.
Increase the heat under the onions and throw in all the spices.
Fry over a medium-high heat for a minute, stirring constantly
to make sure the spices don’t burn. Pour in the stock, then add
the tomato purée, some salt and pepper, the chilli flakes and
the drained lentils. Bring to the boil briefly, then reduce the
heat and simmer for 30 minutes, or until the lentils are tender.
Add more liquid if the pan begins to dry or you prefer a wetter
daal.
When ready to serve, divide the daal between 2 bowls and top
with the yogurt, coriander and sesame seeds.
TURKEY FETA BURGERS
WITH CORN & CHILLI
LIME BUTTER

This ultra-low-carb, lean burger doesn’t need the bun,

but if you insist on an edible ‘handle’, try wrapping it in
iceberg leaves with thick slices of tomato and pickles.
FAT (g): 27.4
PROTEIN (g): 47.7
CARBS (g): 9.7
FIBRE (g): 5.5
CALORIES: 487
SERVES: 2
1 tsp olive oil or low-cal fry spray
½ small red onion, very finely chopped
1 garlic clove, grated, chopped or minced
100g baby spinach
100g feta cheese, crumbled
300g turkey mince
1 egg yolk
salt and pepper
1 tsp dried oregano
dried red chilli flakes (optional)
For the corn & chilli lime butter
10g butter
dried red chilli flakes, to taste
finely grated zest of 1 lime
½ tsp ground cumin
a few sprigs of coriander leaves, very finely chopped
2 mini corn-on-the-cobs

Heat the olive oil or low-cal fry spray in a frying pan over a
medium heat and fry the onion for 1 minute until starting to
soften, then add the garlic and fry for a few seconds. Add the
spinach, reduce the heat to low, cover the pan (a plate is fine)
and cook for a minute or so until the spinach has wilted. Drain
the spinach, onion and garlic mix on kitchen paper, then
roughly chop or blend in a mini chopper.
In a large bowl, add the chopped spinach mixture, the feta,
turkey mince, egg yolk, some salt and pepper and oregano (a
little chilli is nice here, too, if you fancy) and mix everything
together until all the ingredients are evenly distributed. Form
into 4 patties that are at least 2cm thick, then place the patties
on a lined tray and allow to rest in the fridge or freezer for
about 10 minutes. This can be done in advance.
Very lightly oil a non-stick frying pan just so the burgers don’t
stick, then heat over a medium heat. When hot, cook the
burgers for 6 minutes on each side. Leave them alone during
this time, otherwise they may break up. Make sure the burgers
are cooked thoroughly before removing them from the pan.
Meanwhile, for the corn, heat the butter, chilli flakes to taste,
lime zest and ground cumin gently in a small saucepan until
the butter has melted. Take off the heat and add the coriander.
This can be done in advance. Transfer to a small ramekin and
keep in the fridge until needed.
Simply steam the corn for about 6 minutes until tender, then
spoon over the butter or, if you’ve left it to chill, allow to melt
over the warm cob.
SEPARATE NUTRITIONAL BREAKDOWN FOR CORN
& CHILLI LIME BUTTER ALONE
Fat 5.7g; protein 3g; carbs 7.3g, fibre 4.3g; calories 101
GRILLED FISH, SALSA
VERDE & POTATOES

This is a wonderful summer dish which takes about 20

minutes from start to finish. You can use an indoor grill
or barbecue for the fish, making this a versatile recipe
that’s naturally low in calories and high in protein.
Substitute the potatoes for a big leafy salad if you’re on
the Kickstart plan. This is a great high-volume meal for
a fasting day, too. The salsa verde can be made in
advance and kept in an airtight container in the fridge to
dress a variety of dishes through the book.
FAT (g): 36.2
PROTEIN (g): 37.7
CARBS (g): 11.5
FIBRE (g): 2
CALORIES: 527
SERVES: 2
150g new potatoes, unpeeled
salt and pepper
5g butter
1 tbsp finely chopped chives (optional)
2 x 200g white fish fillets with the skin on, such as sea bass, cod or halibut, skin
scored lightly
1 tsp olive oil, for brushing
1 lemon, halved
For the salsa verde
3 handfuls of herbs (a mix of tarragon, parsley, mint, dill and coriander)
½ garlic clove
1 tbsp capers
salt and pepper
½ tsp Dijon mustard (optional)
1 tbsp cornichons (optional)
2 anchovy fillets (optional)
4 tbsp extra virgin olive oil
2 tbsp water
juice of 1 lemon

Steam the potatoes until tender, then crush with a fork, season
with a little salt and pepper, add the butter and throw in the
chives, if using.
Meanwhile, make the salsa verde. The quick way is to throw it
all in a mini chopper or blender and blend until smooth.
Alternatively, very finely chop everything by hand and stir in
the oil, water and lemon juice to make a thick emerald slushy
sauce. Taste and add a little more lemon, if you like.
When you’re ready to cook the fish, preheat the grill to its
highest setting. Brush the skin lightly with oil and season the
fillets all over with salt and pepper. Cut one lemon half into
slices and lay the fish skin side up on top of the slices, in a
roasting tray. Grill for 4 minutes until the skin is crisp, then
flip over and grill for 1 minute skin side down, or until cooked
through, opaque and just starting to flake apart. Serve with the
second lemon half to squeeze over the fish, alongside the salsa
verde and potatoes.
THAI POACHED SALMON
BOWL

This is another flavour-packed, high-volume, low-

calorie meal that I enjoy on fasting days. There’s no
fuss to this dish – it’s prepared in under 15 minutes and
loaded with super-healthy omega-3 fatty acids. Pick
and choose your veggies based on what you like, but
remember they are high-volume foods so you can’t
really go wrong with loading up.
FAT (g): 25.3
PROTEIN (g): 40
CARBS (g): 14.7
FIBRE (g): 9.1
CALORIES: 464
SERVES: 2
2 shallots, chopped
1 thumb-sized piece of fresh root ginger, peeled and chopped
2 garlic cloves, chopped
1 red chilli, deseeded and chopped
1 lemongrass stalk, outer leaves removed, chopped, or 1 tbsp fresh lemongrass
paste
1 tsp coconut oil
400ml fish, chicken or vegetable stock
2 salmon fillets (about 140g each), skin removed
1 bunch of pak choi (about 6 leaves)
150g beansprouts
1 carrot, julienned or very thinly sliced
1 red pepper, thinly sliced
1 courgette, julienned
1 tbsp fish sauce (optional)
1 lime
1 tsp sesame seeds, lightly toasted
1 small bunch of coriander, Thai basil and/or mint, roughly chopped

In a mini chopper, whizz the shallots, ginger, garlic, chilli and

lemongrass (if using lemongrass paste, don’t add that at this
stage) until you have a paste.
Heat the oil in a medium-large saucepan over a medium-low
heat and fry the shallot paste for a few minutes to soften. Pour
in the stock and bring to a simmer. Add the lemongrass paste
now, if using. Simmer for 10 minutes to infuse the flavours. If
you’re in a rush this isn’t necessary.
When you’re ready to poach the salmon, simply add the fillets
to the hot stock and simmer gently for 6–8 minutes. For the
last 2 minutes, add the pak choi and beansprouts.
Meanwhile, arrange the carrot, red pepper and courgette in a
pile in the middle of 2 serving bowls. Place the poached fish
on top, then add the fish sauce to the stock, if using, before
ladling the fragrant stock mixture over the dish. Add a squeeze
of lime juice before serving and top with the sesame seeds and
herbs.
NOTE
If you don’t like the veg as crunchy, add them to the stock for
the last minute to soften a little.
ROAST SQUASH,
CARDAMOM & LIME
YOGURT, POMEGRANATE
& SPICY SEED GRANOLA

This is probably one of the best veggie mains I make. It

flies out as a special every week in my café, as it’s
fresh, healthy and delicious with lots of textures. This
dish is great as a side at a barbecue, too. Pair it with a
large green salad for lunch or have it as an
accompaniment for dinner. It goes amazingly well with
Monday’s Crispy Lamb.
FAT (g): 14.4
PROTEIN (g): 17.5
CARBS (g): 47.9
FIBRE (g): 12.3
CALORIES: 416
SERVES: 2
1 butternut squash, deseeded and cut into 8 long fingers (quarter then halve the
quarters)
1 tsp ground allspice
1 tsp olive oil
salt and pepper
seeds of 1 small pomegranate
1 small bunch of coriander, mint and/or parsley
For the yogurt
4 tbsp Greek, natural live or coconut yogurt
½ tsp fresh lemongrass paste
½ tsp ground cardamom
finely grated zest of 1 lime
For the spicy seed granola
50g mixed seeds
2 tsp honey
pinch of dried red chilli flakes
salt and pepper

Preheat the oven to 220°C/gas mark 7 and line a baking tray

with baking paper.
Lay the squash on the prepared baking tray, skin side down.
In a small bowl, combine the allspice, oil and some salt and
pepper. Brush or drizzle this mix over the squash, making sure
the pieces are evenly coated. Roast the squash in the oven for
30 minutes, or until burnished, golden and tender. The skin
should be sticky sweet.
For the yogurt, simply stir all the ingredients together in a
bowl and reserve.
Toast the mixed seeds in a hot, dry pan over medium heat until
they begin to crackle. Take off the heat and add the honey,
chilli flakes, salt and pepper. Swirl the pan to coat the seeds,
then tip out onto a piece of baking paper and allow to cool.
Once the seeds are cooled, break them apart and scatter them
over the finished dish with the pomegranate seeds, herbs and
juice of the lime that was zested earlier.
SESAME CHICKEN SALAD
WITH CUCUMBER
NOODLES & SWEET CHILLI
DIPPING SAUCE

It’s worth roasting the chicken for this. It’s cheaper than
buying individual cuts, and you can make better use of
cuts like the thighs, which are more cheaper than breast
meat. Lighten the load even more by having this as
Monday’s lunch after a Sunday roast. Chicken aside,
this recipe requires no other cooking. The zesty
flavours are delicious for few calories, and there’s lots
of volume to fill you up. The dipping sauce is a great
fridge staple so I’ve given a larger yield for a few
different uses, but stick to 2 tbsp as a portion.
FAT (g): 19.9
PROTEIN (g): 49.2
CARBS (g): 25.2
FIBRE (g): 6.9
CALORIES: 490
SERVES: 2
1 cucumber, julienned or spiralized
½ head of Chinese cabbage, finely sliced, or 100g your favourite salad leaves
4 spring onions, finely sliced
150g beansprouts
1 small bunch of coriander, mint and Thai basil, chopped
1 red chilli, very finely sliced (deseeded if you prefer)
1 head of pak choi, stems halved lengthways, raw or steamed for 1 minute
300g roast chicken, shredded
1 tsp sesame seeds, lightly toasted
For the sweet chilli dipping sauce
75ml maple syrup
50ml apple cider vinegar
1 tbsp dried red chilli flakes or 1 red chilli, finely chopped
1 tsp cornflour
salt and pepper
2 garlic cloves, crushed
100ml water
For the dressing
1 tbsp toasted sesame oil
finely grated zest and juice of 1 lime
1 tsp honey
1 tbsp tamari or soy sauce
1 tsp tamarind paste (optional)

For the sweet chilli dipping sauce, place all the ingredients in a
saucepan, bring to the boil, then reduce the heat and simmer
for a few minutes until thickened. Allow to cool, then store in
the fridge.
Place the cucumber in a large bowl, add the cabbage or salad
leaves, spring onions, beansprouts, herbs, chilli and pak choi
and toss to combine.
Whizz or whisk all the dressing ingredients together, then pour
into a bowl, add the roast chicken and mix together. Toss the
chicken through the salad with any extra dressing, a sprinkle
of the sesame seeds and we are done! How quick was that?
FLASH PRAWNS IN A JAR
WITH CRUNCHY SALAD &
NAM JIM

This flavour-packed salad is high volume and low

calorie, meaning you can munch through the veggies to
your heart’s content and it’ll fill you up in a flash. Nam
jim is a traditional Thai dressing and is hot, sour and
tangy. If you’re on the Kickstart plan, substitute the
noodles for courgetti or cucumber noodles.
FAT (g): 7.4
PROTEIN (g): 24.1
CARBS (g): 36.1
FIBRE (g): 9.8
CALORIES: 327
SERVES: 2
12 large raw king or tiger prawns, shelled and deveined
salt and pepper
1 tsp coconut oil, for frying
1 small red chilli, deseeded (optional) and finely chopped
2cm piece of fresh root ginger, peeled and finely chopped
1 garlic clove, finely chopped
For the nam jim
2 tbsp fish sauce
finely grated zest and juice of 1 lime
1 small garlic clove
2.5cm piece of fresh root ginger, peeled
½ small red onion or 2 shallots
3 red bird’s eye chillies, or to taste
1 small bunch of coriander
2 tbsp tamari or soy sauce
1 tbsp toasted sesame oil
1 tsp coconut sugar or honey (optional)
For the salad
1 sheet of medium egg noodles, or try kelp noodles
1 carrot, julienned
½ small white cabbage, finely shredded
1 small handful of sugar snap peas
1 small handful of beansprouts
1 tsp toasted sesame oil (optional)
To serve
lime wedges
2 tsp sesame seeds, lightly toasted

For the nam jim, either finely chop all the ingredients together
and mix in the liquid ingredients or blend everything in a
blender until smooth. You will only need 4 tbsp in this dish, so
keep the rest in a jam jar in the fridge.
For the salad, cook the egg noodles according to the packet
instructions.
Place the carrot and cabbage in a large bowl with the sugar
snaps, beansprouts and cooked, drained noodles. Toss
everything together – you may need to add the sesame oil to
loosen the noodles as they can stick.
Lightly season the prawns with salt and pepper. Heat a frying
pan or wok until hot over a high heat, add the oil, then the
chilli, ginger and garlic and stir-fry briskly for 30 seconds.
Add the prawns and stir-fry for about 2 minutes, or until they
turn a beautiful coral pink.
Divide one-quarter of the salad between 2 jars, top with 3
prawns and 1 tbsp of the nam jim, then repeat this layering
process one more time. Add a lime wedge and a sprinkle of
sesame seeds to the top of the jar before sealing and popping
in the fridge ready.
PUY LENTILS, PICKLED
RED CABBAGE &
BEETROOT SALAD WITH
FETA & WALNUTS

A hearty, healthy salad with punchy flavours and meaty

textures. Lentils contain protein and high levels of
soluble fibre, making this a great work lunch to help
you fight off afternoon hunger pangs. The red cabbage
and beetroot add volume while keeping the calories
low, as well as containing antioxidants and vitamins.
The nuts, seeds and cheese add healthy fats –
specifically the walnuts, which are an excellent source
of anti-inflammatory omega-3 fatty acids.
FAT (g): 55.6
PROTEIN (g): 40.1
CARBS (g): 58.3
FIBRE (g): 22.8
CALORIES: 940
SERVES: 2
150g Puy lentils
½ red cabbage, sliced as thinly as possible (a mandolin is good for this)
4 tbsp red wine vinegar
4 tbsp extra virgin olive oil
1 tbsp tamari (optional)
salt and pepper
250g cooked beetroot, drained and chopped (not the jarred beetroot in vinegar)
a few handfuls of herbs, such as parsley, coriander and mint, finely chopped
finely grated zest and juice of 1 lemon
seeds of 1 small pomegranate
100g feta cheese, crumbled
20g walnuts, lightly toasted
4 tbsp pumpkin seeds, lightly toasted

Rinse the lentils and cook according to the packet instructions.

Two minutes before the end of cooking, uncover and allow the
lentils to steam to get rid of any excess moisture. Remove
from the heat and allow the lentils to cool slightly.
Place the cabbage in a bowl, add the vinegar, oil and tamari, if
using, with a good pinch of salt, and toss and scrunch the
cabbage into the dressing. Reserve.
Once the lentils have cooled a little, add the cabbage, beetroot,
herbs, lemon zest and juice, some salt and pepper and the
pomegranate seeds, then toss the feta through gently so it
doesn’t break up too much. Divide between 2 bowls and top
with the nuts and pumpkin seeds. If you have the calorie
allowance for the day, finish with a glug of the finest extra
virgin oil before serving.
“Speed-up tip: use good-quality
precooked lentils to make this
dish in under 10 minutes.”
PRAWN, COURGETTE &
QUINOA PATTIES

Crispy, low calorie and loaded with protein, these

patties are good hot or cold and are an amazing side
dish to pretty much any salad in this book. Courgette is
a great high-volume, low-calorie food so I’ve used it
here to bulk out the patties, giving you more for your
calories – but spinach could also be used instead. The
patties can be frozen, too; simply cook according to the
instructions, freeze them wrapped in threes, defrost
when you need them and reheat in a 190°C/gas mark 5
oven for 10 minutes (or microwave but they won’t be
crispy). These go well with the Spicy Avocado Dip or
the Sweet Chilli Dipping Sauce and the Salsa Verde.
FAT (g): 8.5
PROTEIN (g): 27.7
CARBS (g): 48.1
FIBRE (g): 3.7
CALORIES: 387
SERVES: 2
1 courgette
200g raw king prawns, shelled, deveined and roughly chopped
½ red onion, finely chopped
1 garlic clove, finely chopped
1 very small handful of parsley, finely chopped (use about 4 tsp)
80g cooked quinoa
pinch of dried red chilli flakes
90g flour of choice (not coconut – it doesn’t work here)
2 eggs, lightly beaten
salt and pepper
coconut oil, for frying

Grate the courgette, then place it on a sheet of kitchen paper

and wring out the excess water. Place the courgette in a large
bowl with the remaining ingredients, except the coconut oil.
Season well with salt and pepper and mix thoroughly.
Using your hands, form the mixture into 6 patties. You can
leave them to chill in the fridge or cook them straightaway.
When ready to cook, heat the coconut oil in a large frying pan
over a medium-high heat, and when hot, carefully add the
patties. Fry for 3–4 minutes on one side until golden and crisp,
then flip and cook for a further 3–4 minutes. Serve warm or
cold.
 Being on a diet doesn’t have to
mean your social life stops. One of
my favourite pastimes is having
friends round for dinner, chatting
and eating and making memories.
And I’m not interested in cooking
separate meals for people. I firmly
believe there is a one-size-fits-all
for most meals and we can just
tweak the sides. Here I’ve compiled
a selection of my best
showstoppers, dishes which in
some instances take that little bit of
extra time to prepare but look
fantastic AND are still compatible
with your macros. Which means
you can still eat healthily and enjoy
all aspects of a social life without
feeling deprived or like you’re
missing out. Most of the recipes
serve two, as each one makes a
lovely evening meal for midweek,
too.
MIDDLE EASTERN
STUFFED AUBERGINE
WITH FREEKEH PILAF

An instant hit on the TV show, this dish impressed

everyone when I presented it on the Blood Sugar Diet,
a diet which claims to help reset insulin levels and even
reverse type-2 diabetes. Freekeh is a young green wheat
that has been toasted and cracked. It’s a healthy
wholegrain food much like bulgur wheat, but meatier
and nuttier. You can buy it in most major supermarkets.
FAT (g): 34.2
PROTEIN (g): 34.7
CARBS (g): 52.9
FIBRE (g): 21.6
CALORIES: 701
SERVES: 2
2 aubergines, halved lengthways
2 tsp olive oil
salt and pepper
1 onion, finely chopped
½ garlic clove, finely chopped
1 tsp ground cumin
1 tsp paprika
1 tsp ground cinnamon
150g lean lamb mince
2 tbsp tomato purée or 200g canned chopped tomatoes
100ml lamb, chicken or vegetable stock
1 small bunch of herbs, such as coriander, parsley and/or mint, finely chopped
seeds from 1 pomegranate
2 tbsp pine nuts, lightly toasted
yogurt, such as Greek, to serve
For the pilaf
1 tsp olive oil
1 onion, thinly sliced
½ garlic clove, finely chopped
½ tsp ground cinnamon
½ tsp ground allspice
150g ready-to-eat freekah
juice of 1 lemon
4 tbsp flaked almonds, lightly toasted
salt and pepper

Preheat the oven to 220°C/gas mark 7.

Make deep incisions in the aubergines, either slashes or a
criss-cross three-quarters of the way through the flesh, then
brush the aubergines with 1 tsp olive oil and season with salt
and pepper. Place on a baking tray and roast in the oven for 30
minutes until golden and tender.
Meanwhile, heat the remaining 1 tsp olive oil in a medium
saucepan, then fry the onion and garlic for about 8 minutes
over a low-medium heat to soften. Increase the heat and throw
in the cumin, paprika and cinnamon, stir briefly, then add the
mince and season with salt and pepper. Stir well, then stir in
the tomato purée or tomatoes and stock. Let bubble, then
reduce the heat, cover with a lid and simmer for 20–40
minutes until the meat is lovely and tenderized. Five minutes
before the end, uncover to let the juices evaporate. The meat
mix should be quite dry not saucy.
For the pilaf, heat the oil in another pan, and sauté the onion
and garlic for 8 minutes until softened. Increase the heat, add
the cinnamon and allspice. Add the freekah, then reduce the
heat to low and gently warm the freekah through for a minute
or so. You can add a splash of water for a light steam if you
like. Stir in the lemon juice, flaked almonds and salt and
pepper. Keep warm until you’re ready.
Spoon the pilaf between 2 serving plates, top with the
aubergine, then divide the lamb mix between the 4 aubergine
halves. Finish with a scattering of the herbs, pomegranate
seeds, pine nuts and 1 tbsp each of Greek yogurt.
NUTRITIONAL BREAKDOWN FOR PILAF ALONE
Fat 13.1g; protein 8.8g; carbs 29.7g, fibre 8.6g; calories 289

“If you prefer, you can buy the

freekeh dried and cook it
yourself, but using the
precooked variety saves you lots
of time.”
5-A-DAY SPANISH BRAISED
CHICKEN & CHORIZO
STEW

This contains lots of hidden veggies, contributing

heavily to your 5-a-day. Serve to your guests with a
mezze board and chunky bread for dipping. For
yourself, savour and enjoy the flavours! If you’re on the
Shapeshifter or Transformer meal plans, feel free to add
100g canned cannellini beans to turn this into a hearty
broth. A speed-up tip here is to use pre-cut chorizo.
Most supermarkets sell it packaged and ready diced;
it’ll save you time skinning and chopping a whole
chorizo, plus they are usually in 70g pouches. This is a
low-carb, high-protein and high-fibre dish so it’s great
for Kickstarters and it’s good on fasting days, too.
FAT (g): 16.7
PROTEIN (g): 55.2
CARBS (g): 20
FIBRE (g): 7.8
CALORIES: 467
SERVES: 2
60g chorizo, diced
1 red onion, thinly sliced
1 garlic clove, finely chopped
1 tsp ground cumin
1 tsp dried oregano
1 tsp smoked paprika
400g boneless, skinless chicken thighs (about 4–5)
400g can chopped tomatoes
about 100ml water
salt and pepper
1 red pepper, chopped into chunks
1 tsp olive oil
2 small courgettes, chopped into chunks
1 bunch of flat leaf parsley, finely chopped, to garnish

Heat a large saucepan over a medium heat, add the chorizo and
fry for a few minutes to release the tasty juices. There’s no
need to add extra oil here, as enough comes from the chorizo.
Reduce the heat to low, add the onion and garlic and sauté for
a few minutes, stirring to make sure the chorizo doesn’t burn.
Add the cumin, oregano and paprika and stir until everything
is coated. Increase the heat and add the chicken. Stir briefly,
then add the tomatoes, water and salt and pepper. Cover with a
lid, bring it to the boil briefly, then reduce the heat and simmer
gently for 40 minutes, or until the chicken is super tender. Five
minutes before the end of cooking, add the pepper.
Meanwhile, heat the oil in a separate pan over a medium heat,
then sauté the courgette for 10 minutes until golden on all
sides. Add the courgette to the chicken just before serving.
Divide the broth between 2 bowls and garnish with parsley.
THROW-IT-IN BEEF
RENDANG & MANGO
CHUTNEY
This is an unbelievably rich dish that’s very cheap to
make. The preparation is quick and easy – it’s resisting
eating it while it’s cooking that’s the hard part. This is a
true throw-it-in-and-leave-it-for-hours dish, meaning
you can focus on entertaining. The curry is thick and
dry, so serve this with the spicy cauliflower rice for
yourself, and basmati for your guests. You don’t need
to buy palm sugar specifically – coconut or brown
sugar work fine. I’ve specifically made this for four
people, as it does take a little time and leftovers are
always a bonus for a speedy lunch or dinner tomorrow.
The mango chutney is an optional but tasty side. It
makes plenty, so it can be kept in the fridge for other
uses; just stick to 1 tbsp for a portion though.
FAT (g): 37.3
PROTEIN (g): 56.2
CARBS (g): 18
FIBRE (g): 3.4
CALORIES: 639
SERVES: 4
1kg brisket, cut into 4 pieces
3 tbsp good-quality Thai red curry paste
1 tbsp olive oil
2 shallots, finely chopped
2 garlic cloves, finely chopped
4 cardamom pods
2 star anise
2 cinnamon sticks, snapped in half
1 lemongrass stalk, bashed to release flavour
2 kaffir lime leaves (optional)
1 tbsp ground cumin
1 tbsp ground coriander
400ml can coconut milk
200ml beef stock
1 tsp salt and pepper
For the mango chutney
5cm piece of fresh root ginger, peeled and grated
2 garlic cloves, grated
100ml apple cider vinegar
3 tbsp coconut sugar, maple syrup or soft brown sugar
1 tsp black onion seeds (also known as nigella seeds), optional
½ cinnamon stick
1 tsp ground turmeric
1 tsp dried red chilli flakes
salt and pepper
1 apple, grated
1 ripe mango, peeled, stoned and diced into 1cm cubes
To finish
1 tbsp fish sauce
1 tsp caster sugar mixed with 1 tsp tamarind paste
juice of 1 lime
To serve
steamed basmati or spicy cauliflower rice (but without the spices)
finely chopped coriander
lime wedges

Preheat the oven to 150°C/gas mark 2.

Put the meat in a bowl, cover it in the curry paste and cover
the bowl with clingfilm. Marinate in the fridge for a few hours,
or preferably overnight.
For the mango chutney, place the ginger, garlic, vinegar, sugar,
spices and salt and pepper in a saucepan and bring to the boil.
Add the apple and mango and simmer for 30 minutes, or until
thickened. Allow to cool and keep in airtight container or a
jam jar in the fridge for up to 2 weeks.
When you are ready to start cooking, heat the oil in a medium
saucepan over a medium heat, then sauté the shallots and
garlic for about 8 minutes until soft. Increase the heat, add the
cardamom, star anise, cinnamon, lemongrass, lime leaves,
ground cumin and ground coriander and stir the spices into the
oil for a few seconds. Keep the heat high, add the marinated
beef and quickly seal on all sides. Add the coconut milk and
beef stock to just cover the meat and bring to the boil. Cover
with a lid and cook in the oven for up to 4 hours; the longer
you leave it the better, but it will be ready after 3 hours.
Uncover the pan 30–40 minutes before the end of the cooking
time to allow the sauce to thicken. It will thicken further once
the meat is shredded through the sauce. As soon as the brisket
is cooked, shred the beef in the sauce with 2 forks. Stir in the
finishing ingredients, being careful to balance the sweet, sour,
salty and hot flavourings and serve with the steamed rice,
coriander, lime wedges and mango chutney. Remove the
cinnamon sticks, lemongrass, lime leaves and star anise before
tucking in.
VIETNAMESE SHORT RIBS
& BROWN RICE

Wow your friends and family with this unusual but

flavour-packed beef dish using short ribs, which are
inexpensive. After some initial prep, you just let the
meat simmer before adding the tasty glaze. The result is
delicious, saucy, fall-off-the-bone meat. This is perfect
in a slow cooker, too.
FAT (g): 43.5
PROTEIN (g): 59.1
CARBS (g): 33.7
FIBRE (g): 4.1
CALORIES: 771
SERVES: 4
4 x beef short ribs
1 tsp five-spice powder
1 tsp dark brown sugar
salt and pepper
1 tsp olive oil
2 onions, finely diced
4 garlic cloves, finely chopped
5cm piece of fresh root ginger, peeled and finely chopped
2 star anise
300ml beef stock
100ml rice vinegar
160g steamed brown rice
To finish
4 tsp honey (optional)
2 tbsp Asian fish sauce
2 tbsp soy sauce or tamari
juice of 2 limes
1 medium bunch of coriander, finely chopped
4 tbsp peanuts, finely chopped
1 red chilli, finely sliced and deseeded if preferred

Preheat the oven to 150°C/gas mark 2 if you prefer to cook the

ribs in the oven rather than on the hob.
Rub the ribs in the five-spice powder, sugar and salt and
pepper and set aside.
Heat the oil in a large saucepan over a high heat, add the ribs
and seal on all sides. Scoop the ribs out, reduce the heat to
medium and add the onions, garlic, ginger and star anise.
Sauté for about 8 minutes. Increase the heat again and add the
stock and vinegar. When it’s simmering, lower the heat to low,
add the short ribs back to the pan, cover with a lid and simmer
for 2–4 hours. They’ll be done after 2 hours but they are even
better after 4. Alternatively, transfer everything to a casserole
dish, cover with a lid and bake for 2–4 hours. (Just as for the
hob, they’ll be done after 2 hours but they are even better after
4.)
Uncover, scoop out the ribs and bring the sauce to a rapid boil
to reduce. At this point, rub the ribs with 1 tsp honey per rib
and grill over a high heat to caramelize the meat, if you like.
When the sauce is as thick as you like it, turn the heat off and
add the fish sauce, soy sauce and the lime juice.
Spoon the sauce over the ribs and top with coriander, peanuts
and chilli. Serve with the steamed rice.
CASHEW CHICKEN WITH
COURGETTI & CORIANDER

Here’s a dish no one will suspect came from a diet

book. The courgette noodles add texture and volume
with very few carbohydrates and calories. Loaded with
healthy fats and protein, this is a perfect dish for
entertaining as it’s so low calorie you can afford to have
a small portion of pudding, too, or a small glass of
wine.
FAT (g): 17.6
PROTEIN (g): 53.6
CARBS (g): 19
FIBRE (g): 3.9
CALORIES: 456
SERVES: 2
80ml tamari or soy sauce
1 tbsp cornflour or arrowroot
2 garlic cloves, grated
400g boneless, skinless chicken thighs (about 4–5)
1 tsp olive oil
4 spring onions, thinly sliced
40g cashew nuts, lightly toasted then roughly chopped
2 courgettes, spiralized or julienned
To serve
a few coriander leaves
1 lime, halved
2 tbsp Sweet Chilli Dipping Sauce

In a small bowl, combine the soy sauce, spring onions,

cornflour and garlic. Chop the thighs into bite-sized chunks
and add them to the marinade. Marinate for about 10 minutes,
or cover the bowl with clingfilm and marinate in the fridge
overnight.
In a wok or large frying pan, heat the oil over a high heat, then
sauté the chicken mixture for about 10 minutes, or until
cooked. Keep the heat medium-high and keep the chicken
moving around the wok for a few minutes until the chicken is
coloured.
Toss the cashews through the dish for a minute, then transfer
to a large bowl and toss through the courgette noodles. If you
like your noodles cooked, then add to the wok and sauté in the
juices that are left in the pan.
Serve with lime, coriander and the Sweet Chilli Dipping
Sauce.
LAMB KOFTE WITH GREEK
SALAD
This dish is my all-time favourite. The lamb kebab gets
a healthier twist here with lots of high-volume, low-
calorie veggies and lean minced lamb.
FAT (g): 28.6
PROTEIN (g): 49.6
CARBS (g): 57.1
FIBRE (g): 11.5
CALORIES: 708
SERVES: 2 (MAKES 4 KOFTE)
300g lamb mince
1 small bunch of mint, finely chopped (use 1 tbsp here and save the rest for
sprinkling)
1 tsp ground cumin
1 garlic clove, finely chopped
½ red onion, very finely chopped
salt and pepper
1 tsp smoked paprika
½ tsp olive oil
For the Greek salad
6 vine tomatoes, cut into chunks
½ red onion, thinly sliced
juice of 1 lime
salt and pepper
50g mixed olives
1 cucumber, halved, deseeded and sliced
80g feta cheese, crumbled
a few basil leaves, torn
To serve
dried red chilli flakes, for sprinkling
2 lemon wedges
2 tbsp Greek yogurt
2 wholemeal pitta breads

Put the lamb mince, mint, cumin, garlic, onion, salt and pepper
and paprika in a bowl and scrunch together with your hands
until evenly combined. Roll into 4 long, thin sausages. You
can cook these straightaway or chill them for up to 24 hours.
When you’re ready to cook the kofte, preheat a frying pan
until very hot, then reduce the heat to medium-high, add the
olive oil, then the kofte and cook for 3– 4 minutes on each
side. Don’t turn until they are well sealed or the meat will stick
to the pan. Cook them for about 10 minutes in total.
Meanwhile, for the Greek salad, simply add all the ingredients
to a bowl and gently toss to combine.
Serve the koftas with the salad, chilli flakes, lemon wedges,
yogurt, pitta bread and a sprinkling of mint.
ONE-POT BLACK LENTIL
CHILLI WITH SPICY
CAULIFLOWER RICE
This wholesome classic is given a veggie twist with
fibre-, iron- and protein-rich black lentils. I’ve given
two variations for the rice base, so you can choose
which one you prefer based on your macros for the day.
If I’ve trained, I will choose the basmati; if not, I’ll
choose the cauliflower, as the chilli is already carb-rich.
Serve this to your guests with the Spicy Avocado Dip
and some corn chips. The cauliflower rice saves you
about 20g carbs over the basmati while adding fibre
and volume to the dish. If you have time, the sweet
onions from the recipe work particularly well stirred
through the cauliflower rice.
FAT (g): 6.8
PROTEIN (g): 29.9
CARBS (g): 69.3
FIBRE (g): 17.4
CALORIES: 493
SERVES: 2
1 tsp coconut oil
1 red onion, finely diced
2 garlic cloves, chopped or grated
1 chilli, deseeded (optional) or ½ tsp dried red chilli flakes
1 tsp ground cumin
1 tsp thyme (fresh or dried)
1 tbsp chipotle paste
200g black lentils, rinsed
400g can chopped tomatoes
100ml vegetable stock or water
salt and pepper
For the spicy cauliflower rice
200g cauliflower
1 tsp coconut oil
salt and pepper
1 tsp ground cumin
1 tsp smoked paprika
pinch of dried red chilli flakes
1 tbsp finely chopped jalapeños
To serve
basmati rice (200g cooked weight), optional
1 tbsp chopped coriander, for sprinkling

Heat a large saucepan over a medium heat until hot, add the
oil, then the onion and garlic. Reduce the heat and sauté for 8
minutes. Add the chilli, cumin, thyme and chipotle and stir to
combine. Add the rinsed lentils, tomatoes, stock or water and a
good pinch of salt and pepper. Bring to the boil briefly, cover
with a lid, reduce the heat and simmer for 40 minutes, or until
the lentils are tender. If you prefer a thicker chilli, uncover for
the last 10 minutes to let some of the liquid evaporate.
For the spicy cauliflower rice, grate or pulse the cauliflower
until it resembles rice. Heat the oil in a large frying pan or
saucepan over a medium-high heat, then add the cauliflower
with a splash of water and the remaining ingredients. Cover
with a lid and steam for 4 minutes, stirring occasionally to
make sure the rice doesn’t stick.
Spoon the chilli over the cauliflower rice (or cooked basmati
rice) and top with coriander to serve.
SAG GOSHT, CORIANDER
SALSA & BOMBAY SWEET
POTATOES

This is a family recipe handed down to my from my

nana Perveen, who has been making me this dish my
whole life. Everyone I make it for says it’s the best
curry they’ve ever had. It’s definitely a banquet dish, so
I would put it in a large serving dish for everyone to dig
in alongside the potatoes, the salsa and the raita. The
good news is, after the initial prep you can leave it
cooking for a few hours, allowing you time with your
guests. Most of the spices in this recipe we have used
through the book, so you should have them in your
cupboards.
FAT (g): 36
PROTEIN (g): 34.8
CARBS (g): 26.4
FIBRE (g): 8.7
CALORIES: 587
SERVES: 4
1 tsp coconut oil
600g boned shoulder of lamb
salt and pepper
2 onions, sliced or finely chopped
2 garlic cloves, chopped
5cm piece of fresh root ginger, peeled and grated
1 red chilli, deseeded (optional) and finely chopped
1 tsp mustard seeds (optional)
½ tsp ground fenugreek (optional)
1 tsp garam masala
2 cardamom pods, lightly crushed to release seeds
1 tsp cumin (seeds or ground it doesn’t matter)
1 tsp ground coriander
1 tsp ground turmeric
400g can of chopped tomatoes
200ml lamb or vegetable stock
100g spinach
For the Bombay sweet potatoes
2 tbsp coconut oil
1 tsp mustard seeds
½ tsp chilli powder
½ tsp ground turmeric
300g potatoes, parboiled for a few minutes and cut into 2.5cm cubes
salt
For the coriander salsa
1 large bunch of coriander
2.5cm piece of fresh root ginger, peeled
1 green chilli, deseeded (optional)
salt and pepper
juice of 2 lemons or limes
about 50ml water
pinch of ground cumin (optional)

Heat the oil in a large saucepan over a high heat. Season the
meat liberally with salt and pepper, add to the pan and seal on
all sides until golden brown. Scoop out the meat, reduce the
heat to medium-low and add the onions, garlic, ginger and
chilli and sauté for about 8 minutes. Increase the heat again,
then add the mustard seeds, fenugreek, garam masala,
cardamom seeds, cumin, coriander and turmeric and stir until
everything is coated and the mustard seeds start popping.
Immediately add the meat back to the pan followed by the
tomatoes and stock. Bring to the boil, cover, reduce the heat to
low and simmer for 3 hours. Alternatively, put into an oven
preheated to 150°C/gas mark 2 and cook for 3 hours. Make
sure the pan is ovenproof. You can also use a slow cooker.
Steam the spinach for a minute or so, then wring out in a clean
tea towel or leave to drain on kitchen paper. Place the spinach
in a food processor and blitz or finely chop by hand, then stir
into the curry about 30 minutes before the end of the cooking
time.
When ready to serve, if the meat is on the bone carefully shred
the meat off the bone and pull apart in the sauce with 2 forks.
If your curry is a little drier, then uncover 30 minutes before
the end to thicken and entice your guests with the wonderful
aromas.
For the Bombay sweet potatoes, heat the oil in a pan over a
medium-high heat. Sprinkle in the mustard seeds and when
they begin to pop, add the chilli and turmeric. Fry for 1
minute, then add the potatoes and fry until the edges begin to
get crisp and golden, about 4–5 minutes Add a good pinch of
salt, cover with a lid and cook over a medium heat for a
further 5 minutes, or until the potatoes are tender.
For the coriander salsa, simply blitz all the ingredients
together in a mini food processor or blender until smooth.
Serve the curry topped with a sprinkle of garam masala, if you
like and with the potatoes and salsa on the side. As a banquet
meal this is wonderful served with a chopped tomato,
cucumber and red onion salad with lots of fresh lime. Flavour
without the calories.

“If you can’t get boned lamb,

buy it on the bone but with a
total weight of 1kg. You will have
to take the meat off the bone
when the curry is ready to
serve.”
LOW-CARB ITALIAN
CHILLI CRAB ‘PASTA’

When recipe testing this, I must have eaten four

bowlfuls while tweaking the sauce. When I logged
what I’d eaten into MyFitnessPal afterwards I was
shocked to see it was fewer calories and carbs than
ONE bowl made with pasta. Courgetti gets a lot of stick
for being trendy, but… if I can save 125 calories and
29g carbs while keeping some fibre and adding
vitamins simply by replacing 100g cooked pasta with
100g courgette AND still getting that al dente texture
then HELL YES I’m trendy! If you have a little more
time, it’s nice to make your own tomato sauce with
fresh tomato but a good-quality can is absolutely fine
here and makes this a speedy supper, ready in under 20
minutes.
FAT (g): 8.5
PROTEIN (g): 21.1
CARBS (g): 12.3
FIBRE (g): 4.7
CALORIES: 220
SERVES: 2
1 tbsp olive oil
2 shallots, finely diced
2 garlic cloves, finely chopped
1 red chilli, deseeded (optional) and finely chopped
4 tbsp white wine
50g brown crabmeat
400g can good-quality Italian chopped tomatoes
salt and pepper
100g white crabmeat
juice of 1 lemon
1 large handful of flat leaf parsley, finely chopped
2 medium courgettes, spiralized or julienned

Heat the olive oil in a medium saucepan over a medium heat

and sauté the shallots, garlic and chilli for about 8 minutes.
Increase the heat to high, add the wine and when it begins
bubbling and reducing add the brown crabmeat. Stir quickly,
then add the tomatoes and a good pinch of salt and pepper and
simmer, uncovered, for about 10 minutes, or longer if you
have time.
When you’re ready to serve, add the white crabmeat, lemon
juice and parsley and toss through to make sure it’s all evenly
combined. Toss through the courgettes right before serving.
ASIAN KING PRAWN STIR-
FRY WITH BUCK WHEAT
NOODLES
This is a quick, light supper that I enjoy alfresco with
friends and a small glass of chilled wine. Buckwheat is
a SIRT food; it’s claimed that these special foods work
by activating specific proteins in the body called
sirutins, which are believed to protect cells in the body
from dying when they are under stress. They are
thought to regulate inflammation and metabolism. Get
the best prawns you can afford with this – some
fishmongers have bags of frozen tiger prawns which,
when shelled and cleaned, are fat and juicy, and my
preference for this dish. Chop and change the veg to
whatever you prefer – broccoli, baby corn and sugar
snaps are great alternatives.
FAT (g): 6.8
PROTEIN (g): 27.5
CARBS (g): 33.9
FIBRE (g): 7.4
CALORIES: 322
SERVES: 2
50g buckwheat noodles
1 tsp toasted sesame oil or olive oil
2 tsp olive oil
2.5cm piece of fresh root ginger, peeled and grated
2 garlic cloves, finely chopped
1 small chilli, chopped and deseeded if preferred
4 spring onions, finely sliced
1 red pepper, thinly sliced
85g water chestnuts
85g bamboo shoots
100g beansprouts
1 head of pak choi, cut in half lengthways
1 tbsp tamari or soy sauce
1 tbsp fish sauce
juice of 1 lime
1 tsp coconut sugar or soft brown sugar
1 bunch of coriander
200g raw tiger prawns, shelled and deveined
To serve
lime wedges
chopped coriander, for sprinkling

This is a super-quick dish, so cook the noodles first according

to the packet instructions and toss them in the sesame or olive
oil to stop them sticking while you prepare the stir-fry.
Heat 1 tsp of the olive oil in a wok over a medium heat, add
the ginger, garlic, chilli and spring onions and stir-fry for 1
minute. Increase the heat to high, add the red pepper, water
chestnuts, bamboo shoots, beansprouts and pak choi and toss
together until the pak choi starts to wilt. Remove from the heat
and add the tamari, fish sauce, lime juice and sugar and toss
until coated. Tip into a serving dish.
Heat the remaining 1 tsp oil in the wok a high heat, add the
prawns and toss for 1–2 minutes until they turn pink, then tip
onto the vegetables.
Serve over the noodles with extra lime for squeezing over and
a sprinkle of coriander.
 Designed with a busy working life
in mind, these ‘grab & go’ dishes
are portable and last for a while in
airtight containers. They are quick
to prepare, convenient to pack and
deliciously moreish – packable
snacks for a healthier you. I can’t
tell you the number of times I’ve
had to eat something that I wasn’t
happy with because I was
travelling and didn’t have access to
healthier options. Being prepared
is key to helping you stay on track.
MY ULTIMATE POST-
WORKOUT SHAKE
It is especially important to consume protein after a
workout, as during exercise you are effectively
breaking down your muscles and protein helps to
rebuild them. Do have a quickly digestible protein
shake at the gym if you like, however choose a good-
quality whey protein or vegetarian equivalent with no
added sugars and consume your shake (or your next
meal) as soon as you can after working out. Remember
to factor the protein shake into your daily macros and
only have it if you need it as a snack or portable meal –
not as an extra. My ultimate post-workout shake is
excellent for breakfast, too, and takes just 2 minutes to
whizz up.
FAT (g): 8.4
PROTEIN (g): 21
CARBS (g): 26.8
FIBRE (g): 4.1
CALORIES: 275
SERVES: 1
150ml unsweetened almond milk (or milk of choice but don’t forget to add to your
macros)
1 small banana (about 100 –120g), chopped and frozen
1 scoop of protein powder (it should be around 100cals and 25g protein with less
than 5g carbs)
10g peanut butter (about 1 heaped tsp)
1 tsp chia seeds
few ice cubes
Whizz all the ingredients in the best blender you have. The
banana doesn’t have to be frozen but makes the shake super-
thick and tasty and serve.

“Banana replenishes the body’s

glycogen stores but leave it out if
you’re on the Kickstart plan, as
it may take you over your carb
allowance.”
SPICY CRUNCHY BAKED
SEEDS
This is my ultimate snack. I make a huge batch of these
and keep them in an airtight container for snacking.
They also add a great texture to a simple salad. I
usually throw these in the bottom of the oven on a
Sunday when I’m cooking something else at the same
temperature. The recipe works with chickpeas, too.
1 tsp coconut oil
1 tbsp tamari
100g pumpkin seeds
100g sunflower seeds
1 tsp cayenne pepper
1 tsp smoked paprika
Alternative flavour combos
1 tbsp miso paste
1 tbsp low-salt Cajun seasoning

FAT (g): 16.2

PROTEIN (g): 9.1
CARBS (g): 5.7
FIBRE (g): 2.8
CALORIES: 210
MAKES: 6 SERVINGS
Preheat the oven to 150°C/gas mark 2 and line a baking tray
with baking paper.
Melt the coconut oil, then pour into a small bowl, add the
tamari and whisk together. Toss this mixture through the seeds
in another bowl. It’ll only just coat them but that’s what we
want. Sprinkle over the spices and toss to coat again before
tipping into the prepared baking tray. Bake in the oven for 40
minutes until brown and crunchy, shaking the tray a few times
through the cooking time.
NOTE
If you’re using the miso paste, melt it in 1 tbsp boiling water
before coating the seeds.
CHUNKY NOURISHING
MISO BROTH WITH BLACK
RICE

This is a hug in a bowl. The broth is reheated in

minutes as long as you have access to a kettle on your
travels. Chop and change the veg to your taste but I
love the meaty textures of this combo. If you’re on the
Kickstart plan, leave out the rice to make this a high-
volume, low-calorie meal. The leftover veggies from
the ingredients list can be transformed into the Thai
Poached Salmon Bowl for dinner. If you can’t get black
rice, don’t worry – basmati works here too, but black
rice is deliciously nutty and full of phytonutrients,
which are a good source of fibre.
FAT (g): 8
PROTEIN (g): 19.6
CARBS (g): 58.2
FIBRE (g): 11.9
CALORIES: 407
SERVES: 1
½ tsp coconut oil
½ onion, finely diced
50g shiitake or chestnut mushrooms
2.5cm piece of fresh root ginger, peeled and finely diced or grated
½ garlic clove, finely chopped
1 head of pak choi, chopped
75g beansprouts (about ¼ pack)
1 medium carrot, cut into matchsticks
50g edamame (pop the rest of the bag in the freezer for another day)
2 tbsp brown rice miso paste
1 small handful of coriander, leaves only
1 chilli, chopped, or ½ tsp dried red chilli flakes
100g cooked black rice, to serve
200ml boiling water

In a frying pan, heat the oil over a medium-high heat, then add
the onion and mushrooms and sauté until the mushrooms are
golden, about 10 minutes. Add the ginger and garlic and fry
for 1 minute, then tip into an airtight container.
Quickly sauté the pak choi in the same pan for a minute or so,
then tip into your container. Add the carrots to the pan with a
splash of water, cover and steam for a few minutes until they
are cooked to your liking. Drain and tip into the container with
the edamame, miso paste, coriander and chilli.
When you’re ready to eat, simply add the boiling water to the
container, whisk, shake or stir to mix up all the ingredients and
eat. The warm broth will reheat the veggies perfectly.
“You can get ahead by preparing
a few of these containers and
storing them in the fridge for the
week.”
RAW VEGAN TAHINI GOJI
BITES

These ‘grab & go’ sweet treats hit the spot while
packing in the nutrients. They are particularly good
frozen, so keep a stash for those cravings. They’re
perfect on the Kickstart plan as a meal replacement
with My Ultimate Post-Workout Shake.
FAT (g): 8.6
PROTEIN (g): 2.5
CARBS (g): 5.4
FIBRE (g): 2.6
CALORIES: 114
MAKES: 24
300g medjool dates
60g sesame seeds, lightly toasted until golden
160g desiccated coconut, lightly toasted until golden
120g tahini
1 tsp vanilla extract
1 tsp salt
50g goji berries

If the dates are not soft and juicy then soak them in warm
water for about 10 minutes. Drain.
Place the dates in a food processor and whizz until smooth,
then add the sesame seeds, coconut, tahini, vanilla and salt and
whizz again until quite smooth. Tip out into a bowl and stir or
scrunch the goji berries into the mix. Take small pieces of the
mix and roll into balls. Arrange on a tray and refrigerate for a
few hours or freeze for 30 minutes to set.
TUNA POKE

Pronounced ‘poh-keh’, these are all the rage in health-

conscious LA. They are super bowls packed with
veggies and lean protein. The sauce in my version is
lighter than the classic, which usually features
mayonnaise. Poke are great on the Kickstart plan, as
they’re high volume and low calorie. Chop and change
the veggies to your taste. Seaweed is traditional (I
recommend dried wakame or hijiki) but it isn’t
everyone’s cuppa, so leave it out if you prefer. For the
pickled ginger, get hold of the little sachets whenever
you come across them and keep them in the fridge for
times like these when you only need a little.
FAT (g): 33.5
PROTEIN (g): 50
CARBS (g): 11.9
FIBRE (g): 9.6
CALORIES: 568
SERVES: 1
½ medium avocado, cut into 1cm cubes
¼ head of iceberg lettuce, finely shredded
4 radishes, very thinly sliced
½ cucumber, very thinly sliced
150g sashimi-grade tuna steak, cut into 1cm cubes
1 spring onion, finely sliced
2 tbsp sesame seeds, lightly toasted (black and white are nice)
pickled ginger sachet
few coriander stalks, finely chopped
1 tsp honey
1 tsp toasted sesame oil
2 tbsp tamari or soy sauce
1 tsp Sriracha, wasabi or any low sugar hot sauce (optional)
juice and finely grated zest of 1 lime

Throw the veggies in an airtight container or arrange nicely in

a bowl. Add the diced tuna to one side and sprinkle over the
spring onion, sesame seeds, pickled ginger and coriander.
Make the dressing in another small container by whisking the
honey, sesame oil, tamari or soy sauce, Sriracha and lime zest
and juice together.
Just before you’re ready to eat, tip the dressing over the tuna,
stir and leave for 5 minutes for the flavours to mingle and the
lime to cook the tuna a little.
HALLOUMI FRIES WITH
CHIPOTLE YOGURT

Halloumi fries are my ultimate quick comfort food. I

love them on days where my carbs are low and I’m
allowed a little more fat. It’s a great barbecue side, too.
There’s no need to deep-fry them – my recipe uses a
little oil and still yields a crispy chip.
FAT (g): 20
PROTEIN (g): 17.8
CARBS (g): 15.1
FIBRE (g): 0.7
CALORIES: 312
SERVES: 2
2 tbsp coconut oil for shallow-frying
2 tbsp plain flour, gluten-free flour or chickpea flour
110g halloumi (about ½ pack), cut into long rectangles
For the salt sprinkles
1 tsp sea salt flakes
1 tsp chopped rosemary
For the chipotle yogurt
1 tsp chipotle paste
pinch of smoked paprika (optional)
4 tbsp natural yogurt
juice of 1 lemon or lime

Heat the oil in a frying pan until very hot but not smoking.
Spread the flour out on a plate and dust the halloumi fries in
the flour, patting off any excess. Carefully place the fries in the
oil and cook for 1 minute on each side side until crisp and
golden, then remove and drain on kitchen paper.
For the salt sprinkles, mix the salt and rosemary together and
sprinkle over the fries while they are still warm.
For the chipotle yogurt, stir the chipotle and paprika into the
yogurt and add enough lemon or lime juice to taste.
Serve the fries with the yogurt. Add a large, green leafy salad
for lunch, or some lean protein for dinner.
DIY SALAD JAR SHAKERS

Be the envy of the work mates with your colourful

Instagram-worthy creation. Mix and match these super
salad jars for a different flavour and colour combo
every day. Pick one of each and never eat the same
lunch twice while enjoying a host of health benefits.
Stick to my weight recommendations thoughout the
recipe and remember to log the macros. No assembly
instructions needed – just layer up your ingredients!
FAT (g): 24.4
PROTEIN (g): 17.4
CARBS (g): 20.5
FIBRE (g): 6.2
CALORIES: 383
SERVES: 1
Base: 50g
canned chickpeas, drained
canned black beans, drained
cooked lentils
cooked quinoa
cooked brown rice
shredded romaine or iceberg lettuce
thinly sliced red cabbage
roast squash (get adventurous with spices)
crispy kale (or just marinated or steamed)
Veggies: no weight – just fit in as many as you can
diced red onion, macerated in lime juice
carrot noodles or batons
courgette noodles
sugar snap peas or mangetout
radish
diced cucumber
diced roast pepper
sweetcorn
sautéed drained spinach (or raw)
tomatoes
Fat: 25g
feta cheese
torn mozzarella
nuts (try chopped smoked almonds – they are amazing)
olives
boiled egg
avocado
toasted pine nuts
Protein: 100g
Use your imagination, but leftovers are great here as well as marinated tofu and
diced chorizo or bacon.
Topping:
herbs
soft salad leaves (these are better on top so they don’t squish)
portion of the Spicy Crunchy Baked Seeds
Dressing: 2 tbsp
I like to keep the dressings light and vinegar-, herb-, citrus-based instead of oil-
based.
Sweet Chilli Dipping Sauce
harissa paste, thinned with lemon juice
Greek yogurt, thinned with lemon juice and 1 tsp ground turmeric, salt and pepper
pesto thinned with water and lemon juice to make a runny dressing

“The nutritional breakdown

given here is for a jar layered
with quinoa, tofu, pine nuts,
herbs, tomatoes, cucumber, red
pepper, spring onions and
harissa dressing.”
PROTEIN MUFFIN
FRITTATAS

Many a time I’ve been in a train station at 8A.M. with

the choice of a stale croissant or a bar of chocolate,
wishing I’d made these frittatas the night before. They
take under 30 minutes to make and yield a few days’
worth of breakfast, lunch or ‘grab & go’ snacks. Lean
protein, super-low carbs, lots of veggies with some
healthy fats, too. Finish with a squeeze of lemon,
however you enjoy them, to help your body absorb the
plant-based iron in the spinach.
FAT (g): 14.7
PROTEIN (g): 23.2
CARBS (g): 4.7
FIBRE (g): 1.7
CALORIES: 247
MAKES: 12 (6 PORTIONS)
low-cal fry spray, for greasing
50g spinach (about ½ a bag)
1 small onion, very finely diced
12 eggs
1 tsp pesto of choice
100ml semi-skimmed milk
1 tsp dried oregano
salt and pepper
1 red pepper, very finely diced
1 courgette, very finely diced
200g lean ham, roughly chopped
100g feta cheese, crumbled
12 cherry tomatoes, halved

Preheat the oven to 200°C/gas mark 6 and use low-cal fry

spray to grease a deep 12-hole cupcake or muffin tin.
Alternatively, line with muffin cases.
Spray a frying pan large enough to fit all the spinach with the
low-cal fry spray, then add the spinach and sauté over a
medium heat for 1 minute until wilted. Drain and squeeze in a
clean tea towel to remove any excess moisture. Add the onion
to the pan and sauté for a few minutes until starting to soften.
Crack the eggs into a bowl, add the pesto, milk, oregano salt
and pepper and whisk well to combine. Pour the mixture into
the muffin tin until each hole is half full. Chop or tear the
spinach into 12 portions and add a little to each hole. Repeat
this process with the onion, pepper, courgette and ham, then
top with a little feta and 2 tomato halves.
Reduce the oven temperature to 190°C/gas mark 5 and bake
for 20 minutes until set and golden.
Allow to cool, then divide them into portions and cover with
clingfilm. Chill until you need them. Either have them as they
are, on the go, or enjoy with a large, green leafy salad.
SMOKED SALMON &
CANNELLINI BEANDIP

This is an amazing, quick-to-prepare portable dipper

that’s loaded with protein from a variety of sources. Try
it with a portion of corn tortillas or two small toasted
wholemeal pitta breads for lunch. Using smoked
salmon trimmings keeps this super cheap, too, while
packing in the flavour. Leave out the yogurt, if you like,
but it does add volume, protein and a creamy texture.
FAT (g): 11.7
PROTEIN (g): 26.7
CARBS (g): 12.9
FIBRE (g): 6.6
CALORIES: 277
MAKES: 2 PORTIONS
150g smoked salmon trimmings
175g canned cannellini beans
50g Greek yogurt
few tbsp coriander, dill, tarragon, whatever you like, finely chopped
finely grated zest and juice of 1 lemon
¼ garlic clove (optional)
1 tbsp sesame seeds, lightly toasted (black and white are nice)
salt and pepper

This is super easy: whizz all the ingredients in a food

processor, a high-speed blender or mini-chopper and season to
taste. If you don’t have a machine, just mash the beans and
finely chop the salmon and mix it all together in a bowl.
Keep in an airtight container for 2 days and freshen up with a
squeeze of lemon juice before serving.
QUICHE WITH CHESTNUT
CRUST

Sometimes a bit of luxury on a diet is needed. No matter how

hard we try, once in a while the cravings won’t subside. This is
my version of a quiche which I have lightened to suit any of
the meal plans. My version saves you a whopping 200 calories
per serving over a traditional quiche: that’s half the calories for
what I hope is a very similar flavour. I use chestnut flour as it’s
gluten free, high in protein and has a lovely nutty flavour. A
top speed-up tip is to use individual, deep disposable foil tins,
which are amazing at cooking the pastry without the need for
blind baking, saving you a lot of time and hassle. If you can’t
handle dairy, substitute the butter, milk and cheese for dairy-
free options which are readily available. The macros will be
pretty similar so don’t stress trying to recalculate them.
FAT (g): 18.3
PROTEIN (g): 13.2
CARBS (g): 20.1
FIBRE (g): 3.7
CALORIES: 305
SERVES: 6
60g cold butter, cubed
150g chestnut flour
1½ tsp dried oregano or herbes de Provence
pinch of salt
1 large egg, lightly beaten
For the filling
6 eggs, lightly beaten
100ml semi-skimmed milk
salt and pepper
1 tsp coconut oil
1 onion, sliced
1 garlic clove, finely chopped
mix of chopped veggies such as tomatoes, courgette, peppers, spinach, kale, roast
aubergine, mushrooms, asparagus, olives
50g reduced-fat mature Cheddar cheese, grated

Preheat the oven to 190°C/gas mark 5.

Using a food processor, pulse the butter into the flour, herbs
and salt – around 10 pulses should do it. Then use the egg to
bind the mixture; you might not need it all. Once it has come
together into a dough, remove from the machine and divide
into 6 balls (for individual tartlets) or 2 (for medium quiches).
Roll out each ball and use to line whichever sized tins you are
using.
For the filling, whisk the eggs, milk, salt and pepper together
with a fork.
Heat the coconut oil in a frying pan and sauté the onion and
garlic for about 8 minutes until soft and sweet. Sprinkle the
onion and garlic into the quiche tins first, then fill with your
favourite veggies. Don’t overfill. Pour over the egg mixture
and sprinkle with the cheese. Bake in the oven for 15–20
minutes until puffed up, golden and cooked through.
NOTE
Freeze whatever you don’t eat over the next few days.
We all need a treat every now and
again, but how can we achieve that
on a diet while not going mad on
the calories? This chapter has a
few great dessert recipes with lots
of scope to tweak and transform to
your own taste. They won’t set
back your hard work, but will
satisfy those cravings while
providing nutritional value. (I
promise, if you reach for the
chocolate bar it won’t satisfy you
and you’ll want something else in
five minutes.)
BANANA BREAD

Another hit from my Eat Naked café, this is high in

fibre and slow-release carbohydrates – wonderful for
breakfast or after you have trained to help replace
glycogen stores. Keep your portion control strict and
maybe bulk out with some Greek yogurt and fresh fruit.
This is suitable for freezing, as I don’t expect you to eat
all 12 slices in one go. It’s also wonderful toasted.
FAT (g): 16.7
PROTEIN (g): 6.7
CARBS (g): 19.2
FIBRE (g): 2.1
CALORIES: 258
MAKES: 12 SERVINGS
6 tbsp coconut oil, melted
4 eggs
100g Sukrin (a sugar substitute that contains no carbs and is available from most
supermarkets and healthfood shops)
4 tbsp coconut cream
1 tsp vanilla extract
pinch of salt
½ tsp bicarbonate of soda
125g wholegrain gluten-free flour
125g ground almonds
5 medium over-ripe bananas (about 600g) total mashed
4 tbsp flaked almonds

Preheat the oven to 180°C/gas mark 4 and grease a 700g loaf

tin with a tiny amount of the melted coconut oil.
Beat the eggs and Sukrin for a few minutes until pale and thick
using electric beaters or a freestanding electric mixer. Add the
coconut oil, coconut cream, vanilla and salt and beat briefly to
combine. Fold in the bicarbonate of soda, flour, ground
almonds and the mashed bananas.
Spoon the mixture into the prepared loaf tin until it is about
1cm from the top of the tin. Sprinkle the flaked almonds on
top and bake in the oven for 50 minutes but check it after 40
minutes. The loaf should be well risen, golden and a skewer
inserted into the middle should come out clean.
Remove the tin from the oven and run a knife around the loaf
while it’s still warm to make it easier to take out of the tin.
Leave to cool for a few minutes, then remove from the tin and
transfer to a wire rack to cool completely. Keep in an airtight
container in the fridge for 3 days.
If freezing, wrap well in clingfilm and defrost on a plate in the
fridge overnight.
MIGHTY BARS
Think of these as a modern granola bar but loaded with
nutrients and slow-release carbs, helping you to feel
fuller for longer, and natural energy-boosting
ingredients – all with the natural sweetness from fruit
and no nasty added refined sugars. If you’re someone
who reaches for the biscuit tin at 11A.M. you’ll love
these hearty, soft baked and chewy bars. They are really
adaptable so feel free to play around with the extras.
FAT (g): 13.5
PROTEIN (g): 8.1
CARBS (g): 21.9
FIBRE (g): 3.9
CALORIES: 249
MAKES: 8
2 medium bananas, mashed
4 tbsp peanut butter
1 tsp vanilla extract
pinch of salt
100g jumbo oats (optional)
60g dried cranberries
25g walnuts
40g sunflower seeds
40g pumpkin seeds
30g flaked almonds
1 tsp mixed spice

Preheat the oven to 180°C/gas mark 4 and line a 8 x 8cm

baking tin with baking paper.
Using your hands, scrunch all the ingredients together in a
large bowl until combined. Spoon the mixture into the
prepared tin and, using lightly damp hands, firmly press and
smooth out evenly. Bake in the oven for 20–25 minutes until
firm and lightly brown. They’ll firm up once set, so don’t
overbake them. Remove from the oven and allow to cool.
Once cool, remove the baked slab from the tin and slice into 8
bars. Wrap in clingfilm and freeze for up to 1 month, or store
in the fridge for up to 1 week.
2-MINUTE NAUGHTY POTS
These are whipped up and eaten within literally seconds
– a chocolatey hit that will satisfy that late-night
craving when you usually nip to the off-licence for a
family-sized chocolate bar… or is that just me?! It’s
super-low carb, too.
FAT (g): 12.3
PROTEIN (g): 12.9
CARBS (g): 12.1
FIBRE (g): 3.2
CALORIES: 217
SERVES: 1
1 egg white
1 tsp raw cacao or cocoa powder
pinch of salt
1 tsp vanilla extract
2 tbsp ground almonds (or ½ scoop of chocolate or vanilla protein powder)
3 tbsp almond milk or milk of choice
tiny pinch of bicarbonate of soda
1 tsp honey
To serve
1 tbsp Greek yogurt
1 tbsp raspberries, to serve

Whisk all the ingredients together in a large mug with a fork

until smooth, then microwave on full power for 90 seconds.
Serve straight from the mug with Greek yogurt and
raspberries.
AVOCADO CACAO MOUSSE

This is the base of so many desserts at my café. It can

be transformed into chocolate orange with orange zest
and orange blossom water, or add some raspberries or a
few Kirsch-soaked cherries, or 1 tsp cacao nibs for
crunch, or a shot of espresso for a kick (coffee and
chocolate are best mates). All of these tweaks elevate
this simple dessert while adding very few calories. This
dish fits into lots of popular diets, as it’s so low carb
while loading in the healthy fats, vitamins and minerals.
FAT (g): 15.4
PROTEIN (g): 2.8
CARBS (g): 4.9
FIBRE (g): 4.3
CALORIES: 178
SERVES: 2
1 ripe avocado
2 tbsp raw cacao or cocoa powder
1 tsp honey or maple
1 tsp vanilla extract
tiny pinch of salt

Blend all the ingredients together in a mini food processor

until smooth, then spoon into 2 little bowls Chill if you can as
they are better cold and firm, but if you can’t wait they are just
as good straight out the blender. Cover the one you don’t eat
with clingfilm and keep it in the fridge for up to 3 days.

“I promise you won’t be able to

taste the avocado in this!”
SUPER-SEED COOKIES

These are moreish little bites I stash in the freezer and

bake when I need them. They are great as a snack, too,
when travelling. These cookies are lower in sugar than
you would expect. Don’t use coconut flour here, as it
doesn’t work. A mix of all three seeds is nice but if you
can only get one, use sesame.
FAT (g): 6.3
PROTEIN (g): 2.5
CARBS (g): 12.7
FIBRE (g): 1.3
CALORIES: 120
MAKES: 8
1 tbsp tahini
1 tbsp maple syrup or coconut sugar
1 tbsp coconut oil melted
good pinch of salt
1 tsp vanilla extract
100g gluten-free flour
1 tbsp sesame seeds
1 tbsp flaxseeds (linseeds)
1 tbsp sunflower seeds

Preheat the oven to 180°C/gas mark 4.

The cookies are best made a mini food processor, as the dough
comes together nicely this way. In the food processor, blend
the tahini, maple syrup, coconut oil, salt and vanilla, and flour.
The mix will be firm but that’s what you are looking for.
Portion the mixture into 8 pieces and roll into balls, then place
on a baking tray and pat down with your hands to flatten
slightly. Top with the seeds or dip the cookie discs into the
seeds for a good coating. Now’s the time to freeze any cookies
that you don’t plan to bake – just wrap them in clingfilm and
freeze for up to 1 month.
Bake the cookies in the oven for 8–10 minutes. They will firm
up once cooled do don’t overbake them. Remove from the
oven and allow to cool.
Keep them in an airtight container, preferably in the freezer
otherwise you maybe tempted to munch them all in one go.
COCONUT LIME LOAF
CAKE

Sometimes you just need a bit of cake. This is a fresh,

tropical flavour that’s great for taking to an event where
you’ll be tempted to indulge – at least then you can
indulge and stick to your goals.
FAT (g): 26.5
PROTEIN (g): 7
CARBS (g): 12.2
FIBRE (g): 3
CALORIES: 321
SERVES: 8
100g coconut oil, melted
100g ground almonds
100g Sukrin (a sugar substitute that contains no carbs and is available from most
supermarkets and healthfood shops)
100g gluten-free flour
50g desiccated coconut
½ tsp baking powder
pinch of salt
1 tsp vanilla extract
finely grated zest of 3 limes
3 eggs
120ml coconut milk
2 tbsp flaked coconut, for sprinkling
To serve
1 tbsp coconut yogurt
finely grated lime zest

Preheat the oven to 180°C/gas mark 4 and grease a 450g loaf

tin measuring 16 x 10cm, and 7cm deep with a tiny amount of
the melted coconut oil. Line the base with a strip of baking
paper to make it easier to lift out.
Mix the ground almonds, Sukrin, flour, desiccated coconut,
baking powder, salt, vanilla and lime zest together in a bowl.
In a separate bowl, whisk the eggs with the milk and coconut
oil.
Fold the wet ingredients into the dry ingredients. Spoon the
mixture into the prepared tin and sprinkle with the flaked
coconut. Bake in the oven for about 40 minutes until risen,
golden and firm to the touch.
Allow to cool in the tin for 5 minutes, then serve with coconut
yogurt flecked with extra lime zest.
NOTE
If you don’t have a small loaf tin with the right dimensions,
make this in a standard loaf tin. The cake will be shallower so
it will cook more quickly – check it after 20 minutes in the
oven.
RAW CARROT CAKE WITH
CREAMY CASHEW
FROSTING

This cake is a sneaky raw treat. There’s no cooking

involved at all, it’s loaded with fresh veggies, and the
frosting is made with cashew nuts. So this is dairy free,
gluten free and also free of refined sugars.
FAT (g): 15.8
PROTEIN (g): 4.3
CARBS (g): 14.1
FIBRE (g): 4.8
CALORIES: 225
SERVES: 6
160g carrots, grated
1 medium apple, grated
100g medjool dates, pitted
1 tsp vanilla extract
1 tsp mixed spice
pinch of salt
4 tbsp desiccated coconut, toasted
50g walnuts, lightly toasted, then roughly chopped
For the frosting
50g cashew nuts
50g coconut cream (the hard part from the top of a can)
1 tsp honey
1 tsp vanilla extract
finely grated zest of 1 orange
1 tbsp coconut oil, melted
1 tsp ground cinnamon, for sprinkling

Soak the cashew nuts for the frosting in a bowl of cold water
for 4 hours. Alternatively, soak them in warm water for 1 hour,
then drain and set aside.
If the dates are not soft and juicy then soak them in warm
water for about 10 minutes. Drain.
Line a 15–18cm square tin with baking paper.
For the cake, place the grated carrots and apple in a tea towel
and squeeze out any excess moisture. There will be quite a bit
of liquid so do it over the sink.
Blend the dates in a mini food processor to a purée and
transfer to a bowl. Add the carrot, apple, vanilla, salt, spice,
coconut and walnuts and scrunch the mixture together with
your hands. Press the mixture down firmly into the prepared
tin and set aside. The mixture will feel wet – this is normal.
The frosting is really easy! Simply whizz all the ingredients,
including the soaked cashews, together in a food processor
until smooth. Spread the frosting over the cake and refrigerate
for at least 4 hours until the cake is set and the frosting has
firmed up.
To serve, lift the cake out of the tin and sprinkle with more
cinnamon.
ZERO-CARB KETO
COCONUT MACAROONS

Wicked on the Kickstart diet, these are such a treat, and

are again super quick to make. The ketogenic diet that
appeared on the TV show is a type of low-carb, high-fat
diet, which I love and truly believe in. Originally
ketogenic diets were developed to control epilepsy, then
they became popular with the body-building crowd to
reduce body fat. These macaroons freeze perfectly, too,
so stash them in twos.
FAT (g): 9.2
PROTEIN (g): 1.7
CARBS (g): 0.8
FIBRE (g): 2.3
CALORIES: 98
MAKES: 8
100g unsweetened desiccated coconut
2 tbsp Sukrin (a sugar substitute that contains no carbs and is available from most
supermarkets and healthfood shops)
1 tbsp vanilla extract
1 tbsp coconut oil
2–3 egg whites
pinch of salt

Preheat the oven to 190°C/gas mark 5 and line a baking tray

with baking paper.
Whisk the egg whites with a balloon whisk or a freestanding
electric mixer until stiff, then gently fold in the rest of the
ingredients – SO EASY.
Use a small ice-cream scoop or a tablespoon to scoop 8
portions onto the prepared baking tray. Bake in the oven for 12
minutes until golden.
Remove from the oven and allow to cool a little so that they
firm up. Eat warm or leave to cool completely and store in an
airtight container for up to 3 days.
INSTANT BANANAICE
CREAM, 3 WAYS

Always try to keep some chopped bananas in the

freezer for this quick, satisfying, cheap and versatile
dessert. It can be whipped up in under a minute, so it’s
perfect for those instant cravings. I enjoy a serving of
this several times a week.
FAT (g): 0.5
PROTEIN (g): 1.5
CARBS (g): 29.9
FIBRE (g): 1.7
CALORIES: 133
SERVES: 1
1 large banana, chopped and frozen until hard
1 tsp honey
1 tsp vanilla extract
2 tbsp almond milk

Blend the banana, honey and vanilla in a food processor just

until smooth. Don’t overdo it, as it can quickly liquify. While
the machine is still running, trickle in the milk (you might not
need it all), occasionally scraping down the sides and continue
to blend until smooth. Enjoy immediately as a ‘soft serve’ ice
cream or pop back in the freezer for about 10 minutes to firm
up.
Try adding any of these to the blender at the same time as the
bananas:
½ scoop of protein powder
50g frozen blueberries, raspberries or strawberries
5g cocoa powder and 10g chopped hazelnuts
1 tsp ground cinnamon and 2 chopped juicy dates like medjool
PRE-OR POST-GYM
ENERGY BALLS

These balls are a protein-packed sweet treat you can

enjoy either before a gym session or to help you repair
afterwards. Skip the processed protein bars and make
your own. I always have a little bag of these in my gym
bag.
FAT (g): 5.8
PROTEIN (g): 4.8
CARBS (g): 8.6
FIBRE (g): 1.3
CALORIES: 109
MAKES: 12
125g peanut butter or almond butter
1 tbsp raw cacao or cocoa powder
2 tbsp unsweetened desiccated coconut, lightly toasted
1 tsp black or white sesame seeds, lightly toasted
60ml honey or maple syrup
finely grated zest of 1 orange (optional)
1 tbsp protein powder (vanilla or chocolate)
pinch of salt
1 tsp vanilla extract
20g oats

Blend all the ingredients together in a mini food processor

until smooth and the mixture clumps into a ball. Portion the
mixture into 12 pieces and roll into balls. They are ready to eat
straightaway. Keep them in an airtight container for several
days.
ALMOND BUTTERCUPS

My twist on the popular, commercially made peanut-

butter cup – this will save you nearly 4g sugar per cup.
FAT (g): 9.4
PROTEIN (g): 2.2
CARBS (g): 5.8
FIBRE (g): 1.6
CALORIES: 119
MAKES: 10
100g good-quality dark chocolate (at least 70% cocoa solids), roughly chopped
1 tsp vanilla extract
2 tbsp coconut oil
2 tbsp honey
10 tsp natural almond butter
few pinches of sea salt
Get 10 mini cupcake cases ready.
Melt the chocolate, vanilla, coconut oil and honey in a
heatproof bowl set over a pan of gently simmering water.
When melted, pour half of the mixture into the bottom of the
cupcake cases. At this stage you can freeze them for 10
minutes to set the bottom layer, if you like, but it’s not
essential.
Add 1 tsp almond butter to each case and top with the
remaining melted chocolate mix. Top each almond butter cup
with a pinch of sea salt and chill in the fridge or freeze until
set, about 15 minutes. Enjoy one – or two MAX if your
calories allow.
INDEX
almond butter cups 1
almond milk: my ultimate post-workout shake 1
almonds
banana bread 1
coconut lime loaf cake 1
Paleo granola 1
2-minute naughty pots 1
amazing volumetric turkey salad 1
Asian king prawns stir-fry with buckwheat noodles 1
Asian raw slaw & ginger salad 1
aubergines
jewelled tabbouleh with harissa roast aubergine 1
Middle Eastern stuffed aubergine wit freekeh pilaf 1–2
avocados
avocado cacao mousse 1
my go-to classic green smoothie 1
spicy avocado dip 1
tuna poke 1
bananas
banana bread 1
high-carb banana protein pancakes 1
instant banana ice cream 3 ways 1
mighty bars 1
my ultimate post-workout shake 1
beans 1
Monday’s crispy lamb with lemony three-bean smash & lots of herbs 1
see also cannellini beans; kidney beans, etc
beansprouts
crunchy-punchy Vietnamese beef salad 1
my pad Thai with peanut sauce 1
Thai poached salmon bowl 1
beef
crunchy-punchy Vietnamese beef salad 1
 herby low-carb meatballs in a classic marinara 1
throw-it-in beef rendang & mango chutney 1–2
Vietnamese short ribs & brown rice 1
beetroot
amazing volumetric turkey salad 1
Asian raw slaw & ginger salad 1
Puy lentils, pickled red cabbage & beetroot salad 1
black beans
black bean & courgette tacos 1
huevos rancheros with wholemeal tortilla 1
blood sugar levels 1, 2
BMR (Basal Metabolic Rate) 1–2, 3, 4, 5, 6
Bombay sweet potatoes 1–2
breakfast and brunch 1–2
broth: chunky nourishing miso broth with black rice 1
buckwheat noodles, Asian king prawns stir-fry with 1
Buddha bowl, sesame falafel 1
burgers: turkey feta burgers with corn & chilli lime butter 1
butter, chilli lime 1
cabbage
Asian raw slaw & ginger salad 1
Puy lentils, pickled red cabbage & beetroot salad 1
cacao powder
avocado cacao mousse 1
pre- or post-gym energy balls 1
2-minute naughty pots 1
see also chocolate
cakes
banana bread 1
coconut lime loaf cake 1
raw carrot cake with creamy cashew frosting 1
calories 1, 2–3, 4
cannellini beans: smoked salmon & cannellini bean dip 1
cannelloni, courgette 1
carbohydrates 1, 2–3, 4
cardamom & lime yogurt 1
carrots
Asian raw slaw & ginger salad 1
Moroccan sesame carrot salad 1
raw carrot cake with creamy cashew frosting 1
cashews
Asian raw slaw & ginger salad with toasted cashews 1
cashew chicken with courgetti & coriander 1
raw carrot cake with creamy cashew frosting 1
cauliflower: herby low-carb meatballs in a classic marinara 1
cheese
halloumi fries with chipotle yogurt 1
protein muffin frittatas 1
Puy lentils, pickled red cabbage & beetroot salad with feta 1
turkey feta burgers 1
chestnut flour: quiche with chestnut crust 1
chicken
cashew chicken with courgetti & coriander 1
chicken tikka masala 1
5-a-day Spanish braised chicken & chorizo stew 1
reinvented tandoori chicken BBQ 1–2
sesame chicken salad with cucumber noodles & sweet chilli dipping sauce 1
chickpeas: sesame falafel Buddha bowl 1
chillies
chilli lime butter 1
chipotle yogurt 1
low-carb Italian chilli crab ‘pasta’ 1
one-pot black lentil chilli with spicy cauliflower rice 1
sweet chilli dipping sauce 1
chocolate 1
almond butter cups 1
see also cacao powder
chorizo: 5-a-day Spanish braised chicken & chorizo stew 1
chunky nourishing miso broth with black rice 1
chutney, mango 1–2
coconut
coconut lime loaf cake 1
 coconut mung bean daal 1
Paleo granola 1
pre- or post-gym energy balls 1
zero-carb keto coconut macaroons 1
coconut oil 1
cod: baked cod with a pine nut crust & spinach mornay 1
compote, fruit 1
cookies, super-seed 1
coriander salsa 1–2
courgettes
black bean & courgette tacos 1
cashew chicken with courgetti & coriander 1
courgette cannelloni 1
courgette fritters 1
low-carb Italian chilli crab ‘pasta’ 1
prawn, courgette & quinoa patties 1
tuna & courgette fritters 1
crab: low-carb Italian chilli crab ‘pasta’ 1
cream cheese: low-carb cream cheese pancakes 1
crêpes see pancakes & crêpes
crunchy-punchy Vietnamese beef salad 1
cucumber
cheat’s creamy cucumber & dill salad 1
Greek salad 1
jewelled tabbouleh with harissa roast aubergine 1
sesame chicken salad with cucumber noodles & sweet chilli dipping sauce 1
tuna poke 1
curry
chicken tikka masala 1
reinvented tandoori chicken BBQ 1–2
sag gosht, coriander salsa & Bombay sweet potatoes 1–2
throw-it-in beef rendang & mango chutney 1–2
daals
coconut mung bean daal 1
spiced black daal with coconut yogurt 1
dairy 1
dates: raw vegan tahini goji bites 1
desserts 1–2
diets 1
dill: cheat’s creamy cucumber & dill salad 1
dinner 1–2
dips
green goddess dip 1
smoked salmon & cannellini bean dip 1
spicy avocado dip 1
sweet chilli dipping sauce 1
DIY Kilner pot salad shakers 1
drinks
my go-to classic green smoothie 1
my ultimate post-workout shake 1
dukkah, sweet 1
eating out 1
eggs 1
huevos rancheros with wholemeal tortilla 1
mackerel brown rice kedgeree 1
one-pot brunch 1
protein muffin frittatas 1
sneaky Popeye omelette 1
energy balls, pre- or post-gym 1
entertaining 1–2
exercise 1, 2
extra virgin olive oil 1
falafels: sesame falafel Buddha bowl 1
fasting days 1
fat, body 1
fats 1–2, 3
fennel, bean, kale & orange salad 1
feta cheese
Greek salad 1
protein muffin frittatas 1
Puy lentils, pickled red cabbage & beetroot salad with feta & walnuts 1
turkey feta burgers 1
fish 1
baked cod with a pine nut crust & spinach mornay 1
grilled fish, salsa verde & green salad 1
mackerel brown rice kedgeree 1
salmon with cheat’s creamy cucumber & dill salad 1
smoked salmon & cannellini bean dip 1
Thai poached salmon bowl 1
tuna & courgette fritters 1
tuna poke 1
5-a-day Spanish braised chicken & chorizo stew 1
flax pesto 1
food-swapping 1
freekeh pilaf 1–2
fries: halloumi fries with chipotle yogurt 1
frittatas, protein muffin 1
fritters
courgette fritters 1
fritters 3 ways 1–2
sweet potato hashies 1
sweetcorn fritters 1
tuna & courgette fritters 1
frosting, creamy cashew 1
fruit 1
fruit compote 1
see also bananas; limes, etc
ginger: Asian raw slaw & ginger salad 1
glucose 1
goji berries: raw vegan tahini goji bites 1
grab and go 1–2
granola
Paleo granola 1
pomegranate & spicy seed granola 1
turmeric all-day granola bars 1
Greek salad 1
green beans: fennel, bean, kale & orange salad 1
green goddess dip 1
guacamole 1
halloumi fries with chipotle yogurt 1
ham: protein muffin frittatas 1
harissa: jewelled tabbouleh with harissa roast aubergine 1
hashies, sweet potato 1
hazelnuts, fennel, bean, kale & orange salad with 1
herbs
herby low-carb meatballs in a classic marinara 1
Monday’s crispy lamb with lemony three-bean smash & lots of herbs 1
salsa verde 1
high-carb banana protein pancakes 1
HIIT training 1, 2
huevos rancheros with wholemeal tortilla 1
ice cream: instant banana ice cream 3 ways 1
jewelled tabbouleh with harissa roast aubergine 1
kale
fennel, bean, kale & orange salad 1
jewelled tabbouleh with harissa roast aubergine 1
mackerel brown rice kedgeree 1
my go-to classic green smoothie 1
sesame kale salad 1
kedgeree, mackerel brown rice 1
ketogenic state 1–2
zero-carb keto coconut macaroons 1
Kickstart meal plan 1, 2–3
kidney beans: post-gym super wholefood nutty salad 1
kofte: lamb kofte with Greek salad 1
lamb
lamb kofte with Greek salad 1
Middle Eastern stuffed aubergine with freekeh pilaf 1–2
Monday’s crispy lamb with lemony three-bean smash & lots of herbs 1
sag gosht, coriander salsa & Bombay sweet potatoes 1–2
lentils 1
North African lentils with sweet onions 1
one-pot black lentil chilli with spicy cauliflower rice 1
Puy lentils, pickled red cabbage & beetroot salad 1
lettuce
amazing volumetric turkey salad 1
crunchy-punchy Vietnamese beef salad 1
tuna poke 1
turkey mince lettuce cups with spicy avocado dip & tomato salsa 1
limes
cardamom & lime yogurt 1
chilli lime butter 1
coconut lime loaf cake 1
liquid calories 1
low-carb cream cheese pancakes 1
low-carb Italian chilli crab ‘pasta’ 1
lunch 1–2
macaroons, zero-carb keto coconut 1
mackerel brown rice kedgeree 1
macros 1–2
mangoes
mango chutney 1–2
mango melon salsa 1
meal plans 1–2
Kickstart 1, 2–3
Shapeshifters 1, 2, 3–4
Transformers 1, 2–3
meat 1
see also beef; lamb, etc
meatballs: herby low-carb meatballs in a classic marinara 1
melon: mango melon salsa 1
metabolic conditioning 1, 2
Middle Eastern stuffed aubergine with freekeh pilaf 1–2
mighty bars 1
miso: chunky nourishing miso broth wit black rice 1
Monday’s crispy lamb with lemony three-bean smash & lots of herbs 1
Moroccan sesame carrot salad 1
mousse, avocado cacao 1
muffins: protein muffin frittatas 1
mujadara 1
mung beans: coconut mung bean daal 1
mushrooms: sesame kale salad 1
my go-to classic green smoothie 1
my pad Thai with peanut sauce 1
my ultimate post-workout shake 1
nam jim, flash prawns in a jar with crunchy salad & 1
noodles, Asian king prawns stir-fry with buckwheat 1
North African lentils with sweet onions 1
nutritional value 1
nuts 1, 2, 3
mighty bars 1
post-gym super wholefood nutty salad 1
sweet dukkah 1
turmeric all-day granola bars 1
oats 1
mighty bars 1
turmeric all-day granola bars 1
oils 1
olives: Greek salad 1
omelette, sneaky Popeye 1
one-pot black lentil chilli with spicy cauliflower rice 1
one-pot brunch 1
onions, North African lentils with sweet 1
oranges: fennel, bean, kale & orange salad 1
overeating 1
pad Thai: my pad Thai with peanut sauce 1
pak choi: Thai poached salmon bowl 1
Paleo granola 1
pancakes & crêpes high-carb banana protein pancakes 1
low-carb cream cheese pancakes 1
spelt & spinach crêpes with loads of toppings 1
teff pancakes with sweet dukkah and fruit compote 1
patties, prawn, courgette & quinoa 1
peanut butter
mighty bars 1
pre- or post-gym energy balls 1
peanuts
crunchy-punchy Vietnamese beef salad 1
my pad Thai with peanut sauce 1
pecans: Paleo granola 1
peppers
Asian raw slaw & ginger salad 1
one-pot brunch 1
pesto
courgette cannelloni 1
flax pesto 1
pilaf, freekeh 1–2
pine nuts: baked cod with a pine nut crust & spinach mornay 1
poke, tuna 1
pomegranate & spicy seed granola 1
portion control 1
post-gym super wholefood nutty salad 1
potatoes: salmon with cheat’s creamy cucumber & dill salad 1
prawns
Asian king prawns stir-fry with buckwheat noodles 1
flash prawns in a jar with crunchy salad & nam jim 1
prawn, courgette & quinoa patties 1
pre- or post-gym energy balls 1
protein 1
my ultimate post-workout shake 1
protein muffin frittatas 1
protein pancakes, two ways 1
Puy lentils, pickled red cabbage & beetroot salad 1
quiche with chestnut crust 1
quinoa 1
jewelled tabbouleh with harissa roast aubergine 1
prawn, courgette & quinoa patties 1
rapeseed oil 1
raw carrot cake with creamy cashew frosting 1
raw vegan tahini goji bites 1
reinvented tandoori chicken BBQ 1–2
rendang, throw-it-in beef 1–2
rice 1
baked quick creamy risotto 1
chunky nourishing miso broth with black rice 1
mackerel brown rice kedgeree 1
one-pot black lentil chilli with spicy cauliflower rice 1
Vietnamese short ribs & brown rice 1
risotto, baked quick creamy 1
sag gosht, coriander salsa & Bombay sweet potatoes 1–2
salads
amazing volumetric turkey salad 1
Asian raw slaw & ginger salad 1
cheat’s creamy cucumber & dill salad 1
crunchy-punchy Vietnamese beef salad 1
DIY Kilner pot salad shakers 1
fennel, bean, kale & orange salad 1
flash prawns in a jar with crunchy salad & nam jim 1
Greek salad 1
grilled fish, salsa verde & green salad 1
jewelled tabbouleh with harissa roast aubergine 1
Moroccan sesame carrot salad 1
post-gym super wholefood nutty salad 1
Puy lentils, pickled red cabbage & beetroot salad 1
sesame chicken salad with cucumber noodles & sweet chilli dipping sauce 1
sesame kale salad 1
salmon
salmon with cheat’s creamy cucumber & dill salad 1
smoked salmon & cannellini bean dip 1
Thai poached salmon bowl 1
salsa
coriander salsa 1–2
mango melon salsa 1
tomato salsa 1
salsa verde 1
saturated fats 1
seeds 1, 2
mighty bars 1
 pomegranate & spicy seed granola 1
spicy crunchy baked seeds 1
super-seed cookies 1
sweet dukkah 1
turmeric all-day granola bars 1
see also flaxseeds; sesame seeds
self-belief 1
sesame seeds
Moroccan sesame carrot salad 1
sesame chicken salad with cucumber noodles & sweet chilli dipping sauce 1
sesame falafel Buddha bowl 1
sesame kale salad 1
smoked salmon & cannellini bean dip 1
shake, my ultimate post-workout 1
shakshuka 1
Shapeshifters meal plan 1, 2, 3–4
shopping 1
slaw: Asian raw slaw & ginger salad 1
smoked salmon & cannellini bean dip 1
smoothie, my go-to classic green 1
snacks 1, 2–3
sneaky Popeye omelette 1
spelt & spinach crêpes with loads of toppings 1
spiced black daal with coconut yogurt 1
spicy crunchy baked seeds 1
spinach
baked cod with a pine nut crust & spinach mornay 1
baked quick creamy risotto 1
protein muffin frittatas 1
sneaky Popeye omelette 1
spelt & spinach crêpes with loads of toppings 1
squash
roast squash with flax pesto 1
roast squash, cardamom & lime yogurt, pomegranate & spicy seed granola 1
stew, 5-a-day Spanish braised chicken & chorizo 1
stir-fry: Asian king prawns stir-fry with buckwheat noodles 1
sugar snap peas: my pad Thai with peanut sauce 1
super-seed cookies 1
sweet potatoes 1
Bombay sweet potatoes 1–2
sweet potato hashies 1
sweetcorn
sweetcorn fritters 1
turkey feta burgers with corn & chilli lime butter 1
tabbouleh: jewelled tabbouleh with harissa roast aubergine 1
tacos, black bean & courgette 1
tahini: raw vegan tahini goji bites 1
teff pancakes with sweet dukkah and fruit compote 1
Thai poached salmon bowl 1
throw-it-in beef rendang & mango chutney 1–2
tikka masala, chicken 1
tips 1–2
tomatoes
baked quick creamy risotto 1
courgette cannelloni 1
Greek salad 1
herby low-carb meatballs in a classic marinara 1
jewelled tabbouleh with harissa roast aubergine 1
one-pot brunch 1
protein muffin frittatas 1
tomato salsa 1
tortillas, huevos rancheros with wholemeal 1
trans fats 1
Transformers meal plan 1, 2–3
tuna
tuna & courgette fritters 1
tuna poke 1
turkey
amazing volumetric turkey salad 1
turkey feta burgers 1
turkey mince lettuce cups with spicy avocado dip & tomato salsa 1
turmeric all-day granola bars 1
2-minute naughty pots 1
unsaturated fats 1
vegetables 1, 2
see also cabbage; squash, etc
Vietnamese beef salad, crunchy-punchy 1
Vietnamese short ribs & brown rice 1
walnuts, Puy lentils, pickled red cabbage & beetroot salad with feta & 1
weight loss
and calories 1–2
weighing yourself 1
yogurt
cardamom & lime yogurt 1
chipotle yogurt 1
spiced black daal with coconut yogurt 1
zero-carb keto coconut macaroons 1
Publishing director: Sarah Lavelle
Creative director: Helen Lewis
Editor: Céline Hughes
Design concept: Smith & Gilmour
Designer: Katherine Keeble
Photography: Louise Hagger and John Davis
Food stylist: Georgina Davies
Props stylist: Tonia Shuttleworth
Consultant Dietitian: Sian Porter
Production: Stephen Lang, Vincent Smith
First published in 2017 by Quadrille Publishing
Pentagon House, 52–54 Southwark Street,
London SE1 1UN
Quadrille Publishing is an
imprint of Hardie Grant
hardiegrant.com
quadrille.com
Text © Stacie Stewart 2017
How to Lose Weight Well™ is a trade mark of Little Gem Media Limited. All
rights reserved.
Photography © Louise Hagger 2017, except front cover, back flap and images1 and
images2 © John Davis 2017; images3 © Stacie Stewart.
Design and layout © 2017 Quadrille Publishing
The right of Stacie Stewart to be identified as the author of this work has been
asserted in accordance with sections 77 and 78 of the Copyright, Designs and
Patents Act 1988.
No part of this book may be reproduced, stored in a retrieval system or transmitted
in any form or by any means, electronic, electrostatic, magnetic tape, mechanical,
photocopying, recording or otherwise, without the prior permission in writing of the
publisher.
Cataloguing in Publication Data: a catalogue record for this book is available from
the British Library.
eISBN 978 178713 209 2
ACKNOWLEDGEMENTS
THANK YOU:
Mam, for absolutely everything from Day One. I hope I
make you proud.
My agent Katherine Stonehouse, for believing in me all
those years ago, and for your patience.
Ryan, my soulmate, for your support in writing this
book, for all the laughs and the love and all the extra
hours in the shop doing what needed to be done so I
could achieve my dream.
Sarah, Céline, Katherine, Sian and the team at
Quadrille for seeing my vision and doing an
ABSOLUTELY sterling job of bringing it to life –
thank you.
The team at Little Gem: Kurt for giving me a chance
and taking a punt – I’ll never forget it; and Ben and
Natasha for making such an amazing show and for
allowing me to be a part of it, year after year.
Ryan, Kristian, Kirbey and Jac, my best mates in the
world, for the laughs and support and countless pep
talks when I doubt myself.
Joshua Leonard for the hair styling through the book –
my little Aussie superstar.