Dr Michael Mosley’s Fast 800 Keto plan

The Fast 800 Keto diet by Dr Michael Mosley and Dr Clare Bailey incorporates the health-giving principles of combining a low-carb, keto Mediterranean diet with intermittent fasting: eating 800-900 calories on ‘fast days’ either two, three or four days a week – the choice of how many days you fast is up to you. 

KETO-FRIED CHICKEN

Crispy, delicious and packing a punchy seasoning, these will supply most of your daily protein, yet only 2.6g carbs. 

Under 600 calories 

Serves 2 

Prep 10 mins; Cook 12 mins ; Per Serving 555 cals; Protein 55.4g; Carbs 2.6g 

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

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

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

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

NON-FAST DAY 

Have a bigger portion and/or serve with 2-3 tablespoons cooked wholegrain rice. 

EASY GARLICKY MUSHROOMS 

Who can resist baked garlicky mushrooms? These are like mini low-carb pizzas, but without the starchy base and all the better for it! Scatter with parsley, if you have it, and serve with a big colourful salad. 

Under 300 calories 

Serves 2 

Prep 15 mins; Cook 15 mins; Per Serving 266 cals; Protein 13.1g; Carbs 1.5g 

• 4 large mushrooms (approx 65g each) 
• 75g Garlic & Herbs Boursin
•  ½ ball mozzarella (approx 75g), torn into small pieces 
• Small handful flat-leaf parsley, roughly chopped 

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

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

NON-FAST DAY 

Serve the mushrooms on seeded sourdough or toasted wholegrain bread. 

MADE-IN-MINUTES GOAN PRAWN CURRY WITH SPINACH 

This luscious dish has the feel of a curry that has been laboured over for hours. The flavour is condensed into a paste, creating the most fabulous creamy, coconut base for the spinach and prawns. Although it has quite a few ingredients, most are found in the cupboard or freezer. 

Under 300 calories 

Serves 4 

Prep 5 mins; Cook 10 mins; Per Serving 296 cals; Protein 20.4g; Carbs 5.2g 

• 1 small leek, trimmed and roughly chopped 
• 3 garlic cloves, peeled 
• 20g fresh root ginger (no need to peel) 
• 2 tsp ground cumin 
• 1 tsp ground coriander 
• 1 tsp paprika 
• 1 tsp garam masala 
• 1 vegetable stock cube 
• 1 small tomato, quartered 
• 1 tbsp olive oil 
• 1 x 400ml tin full-fat coconut milk 
• 100g frozen spinach 
• 400g frozen raw, peeled king prawns, defrosted 
• Juice of ½ lemon (optional) 

Place all the ingredients up to and including the tomato in a food processor and blitz until smooth. Tip the paste into a saucepan, add the oil and fry over a medium heat, stirring from time to time, for 3-4 minutes. 

Pour in the coconut milk and add the frozen spinach. Simmer for 3-4 minutes to allow the flavours to mingle and the spinach to defrost. 

Finally, add the defrosted prawns and cook for no more than 2 minutes, until they have just turned pink. Stir through the lemon juice, if using, and serve. 

COOK’S TI P 

Get ahead with this recipe by creating the curry base up to the point the coconut milk is added. It will keep in the fridge for up to 4 days. 

NON-FAST DAY 

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

TANDOORI LAMB CUTLETS WITH GARLIC AND GINGER SPINACH

Thanks to tandoori seasoning, lamb just got more interesting. This is packed with flavour. 

Under 500 calories 

Serves 2 

Prep 10 mins; Cook 12 mins; Per Serving 415 cals; Protein 38.9g ;Carbs 6.8g

• 2 tbsp full-fat Greek-style yoghurt 
• 1 tbsp tandoori powder 
• 4 lamb chops (approx 75g each) 
• 1 tbsp olive oil 
• 1 garlic clove, peeled and roughly chopped 
• 10g fresh root ginger, peeled and grated 
• 350g fresh spinach 
• 15g cashew nuts, roughly chopped 

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

Place on the prepared baking tray and cook under the grill for 6 minutes on each side. Set aside to rest for a couple of minutes. Put the olive oil in a large frying pan over a medium heat. Add the garlic and ginger and sauté for 1 minute. Add the spinach, stir to wilt and season. 

Divide the spinach between two warm plates, scatter over the cashew nuts and place the lamb chops on top to serve. 

NON-FAST DAY 

Increase the portion size and serve with 2-3 tablespoons cooked wholegrains, such as brown rice. 

ONE-PAN SQUEEZED SAUSAGE CASSEROLE 

Oh, the joy of easy one-pan cooking! 

Under 600 calories 

Serves 2 

Prep 10 mins; Cook 10 mins; Per Serving 525 cals; Protein 22.7g; Carbs 15.2g 

• 4 good-quality sausages (approx 270g total weight) 
• 2 tbsp olive oil 
• ½ onion, peeled and thinly sliced
• 200g butternut squash, peeled and cut into 1cm dice (or buy ready-prepared) 
• ½ tsp dried thyme 150g cavolo nero, central stalks removed and leaves sliced 
• 1 tbsp cider vinegar 
• ½ tsp chilli flakes (optional)

Use a knife to split the skin on each sausage and remove. Cut the meat into 2cm pieces. 

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

Reduce the heat to medium and stir in the thyme. Cook for 3 minutes, then add the greens, cider vinegar and chilli, if using. Cook for a final 4 minutes to soften the greens. Season with salt and black pepper to taste. 

NON-FAST DAY 

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

PERSIAN LOVE CAKE

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

Under 300 calories 

Serves 8 

Prep 30 mins; Cook 30 mins; Per Serving 273 cals; Protein 8g; Carbs 9.8g 

• 100g dried figs, finely chopped 
• 60g coconut oil or butter 
• 2 medium free-range eggs 
• 60g shelled pistachio nuts, roughly chopped 
• 2 medium oranges, zested and juiced 
• 100g ground almonds
• 1 tsp ground cinnamon 
• 1 tsp ground cardamom 
• 1 tsp bicarbonate of soda 
• 2 tbsp freeze-dried raspberries 
• 1 tbsp cider vinegar 

For the icing 

• 60g cream cheese 
• 1 tsp honey 
• 1 tsp lemon zest 

Preheat the oven to 180C/ 160C fan/gas 4. Line the base of a 20cm x 10cm loaf tin with baking parchment. Place the figs, coconut oil and eggs in a bowl and blitz with a stick blender for about 1 minute, until creamy but retaining some texture. 

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

Pour into the tin and bake for about 30 minutes, until cooked through and a skewer inserted into the centre comes out clean. Turn out of the tin and cool on a wire rack. 

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

CHOCOLATE FLORENTINES 

Another low-carb indulgence. Ideal for a celebration. 

Under 200 calories 

Serves 12 

Prep 15 mins; Cook 10 mins; Per Serving 112 cals; Protein 2.2g; Carbs 8.8g 

• 1 tbsp coconut oil, plus extra for greasing 
• 1 small ripe banana (approx 65g peeled weight), peeled and mashed 
• 40g rolled oats 
• 40g desiccated coconut 
• 1 tbsp cocoa powder 
• 2 balls of stem ginger (approx 20g), diced 
• 1 tbsp ginger syrup 
• 50g flaked almonds, roughly chopped 
• 60g dark chocolate (70% or higher) 

The Fast 800 Keto diet by Dr Michael Mosley and Dr Clare Bailey

Preheat the oven to 170C/ 150C fan/gas 3 and grease a 12-hole cupcake tray with coconut oil. Line a baking tray with baking parchment. 

Place the coconut oil in a bowl and melt in the microwave for a few seconds. Add the mashed banana, oats, coconut and cocoa and mix well. Using a dessert spoon, divide the mixture between the holes of the cupcake tray and press it into the base and sides to line them. Bake in the oven for 5 minutes. 

Mix the stem ginger, syrup and almonds in a small bowl, so the nuts are well coated. Remove the tray from the oven and, using a teaspoon, spread the sticky almond mixture into the bases. Return to the oven for 5 minutes, or until the nuts are slightly golden in places. Remove from the oven and set aside to cool. 

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