Stage two: Microwave eggs with bacon, spinach and chilli

Stage two: More choice, more deliciousness

For two weeks, substitute one shake for an evening meal (400-500 calories) that’s low in carbs and contains plenty of veg. Then, for the next two weeks, substitute another shake for a breakfast or light lunch (around 400 calories).

After four weeks you can start eating three meals a day.

Microwave eggs with bacon, spinach and chilli

A super-fast, low-maintenance breakfast where the addition of spinach, chilli and nutmeg makes for a gourmet meal.

Prep time 3-5 minutes

Cook time 1-2 minutes

Serves 2

Calories per portion 300

4 rashers smoked streaky bacon, chopped into 1cm-2cm pieces

2 tsp olive oil

200g baby spinach

½ tsp chilli powder or chilli flakes

2 medium free-range eggs

2 slices wholegrain bread, toasted

salt and pepper

• Place the bacon in a small saucepan with 1 teaspoon of the oil and fry over a medium-high heat until crisp. Add the spinach and stir until wilted. This will happen very quickly. Season to taste and divide between two small ramekins.

• Clean the saucepan and add the remaining olive oil and chilli powder or flakes. Place over a medium heat and fry for 30 seconds. Remove from the heat and set aside to infuse.

•  Crack an egg into each ramekin. Pierce the yolk with a sharp knife three times then cook one at a time in the microwave on its highest setting for 30-50 seconds, depending on the size of the ramekin and the power of your microwave. Check it at 30 seconds, then every 5 seconds after, until the egg white is totally cooked but the yolk is still wobbly.

•  Pour some chilli oil over the top and serve immediately with the toast alongside.

  See the ‘Related Articles’ box below for all the recipes

©Roy Taylor 2020. recipes created by: participants on the diabetes reversal trial, Kathryn Bruton, Alison Barnes. Food styling: Clare Lewis. Styling: Sue Radcliffe