home News Lose 7lbs fast AND turn back the clock thanks to the revolutionary 2-meal-a-day … – Daily Mail

Lose 7lbs fast AND turn back the clock thanks to the revolutionary 2-meal-a-day … – Daily Mail


The quest for the body beautiful can never be completely painless. Positive transformations do require effort. But my work as a personal trainer to the stars has taught me it is possible to make significant improvements — fast!

In last week’s Inspire I outlined how my diet and exercise plan could see you lose a stone in just a month, ensuring you look great and feel even better on the beach this summer.

My plan is simple and effective. You just skip a meal at either end of your day (breakfast or dinner) then enjoy two larger meals and one optional snack per day, and exercise four times a week, ideally on an empty stomach.

The quest for the body beautiful can never be completely painless. Positive transformations do require effort

The quest for the body beautiful can never be completely painless. Positive transformations do require effort

This is based on the principles of TRE (time-restricted eating), which extends the time between the last meal of one day and the first of the next. It’s about restricting how often you eat — you have roughly the same calorie intake, over a shorter period.

You can enjoy a wealth of delicious foods (see recipe plan below) and eat until you are full. Most of my clients chose to miss breakfast and exercise in the morning for maximum benefit.

Breakfast used to be a luxury. It was only in 1895 when John Harvey Kellogg created Cornflakes that the meal became popular. Adverts started calling it ‘the most important meal of the day’, and experts warned skipping it slows your metabolism (and makes you more likely to gain weight).

But it takes 72 hours of fasting before your metabolism starts to slow. Short-term fasting actually increases your metabolic rate by up to 14 per cent, helping you burn more calories.

After a short time on this plan, you will notice your hunger levels reduce. Fasting regulates hunger hormones and improves your sensitivity to appetite-suppressant hormones, letting you ignore snacking triggers and only notice real hunger, which typically occurs 16 to 24 hours after eating.

This is an empowering benefit of my plan. You will become in tune with your body, no longer counting down time until you can next eat.

DIET YOURSELF YOUNGER

If YOUR diet regularly raises your blood sugar, your body constantly has to secrete the hormone insulin to bring the levels down. Your body reacts to insulin in a similar way it would to a drug — you don’t need much to feel its effects at first, but after a while you need more for the same effect as your body is less responsive to it.

This is ‘insulin resistance’, a contributing factor to type 2 diabetes, obesity, cardiovascular disease and stroke, high blood pressure, kidney disease and Alzheimer’s.

But by extending the gap between meals, you give your body the chance to heal. Studies show fasting and exercise are the most effective ways to induce autophagy, your body’s natural recycling system.

Cells create membranes that probe for scraps of dead, diseased or worn-out cells to cannibalise and use resulting molecules for energy or to make new cell parts. This can slow cancerous growths and stop metabolic dysfunction such as obesity and diabetes — contributors to heart disease.

Fasting like this has a powerful anti-ageing effect — so you’ll look as good as you feel.

ULTRA EFFECTIVE EXERCISE PLAN

Jumping jacks

Jumping jacks

Jumping jacks

I’m a big fan of HIIT (High-intensity interval training) as it is an extremely effective form of cardiovascular exercise that can be achieved in the shortest possible time. HIIT is all about short-duration, maximum-effort exercise.

The exercises should be performed as fast as possible. The aim is to get your heart rate as high as you can, which improves your fat-burning ability and increases your metabolic rate for up to 24 hours afterwards.

HIIT may hurt (a bit) but this workout only lasts 15 minutes (including warm up and cool down). All the metabolic benefits of intermittent fasting are exacerbated if you can exercise before eating. If your body has become accustomed to burning carbohydrates for fuel, it can take a while to adjust to exercising on an empty stomach, but stick with it. Good hydration is key — try drinking a pint of water with a couple of pinches of salt or a squeeze of lemon juice before your session.

High knees

High knees

High knees

Salt is an electrolyte, so when added to water it dissolves into its component ions, which are electrically conductive and help communicate messages through the body, facilitating the uptake of water into your cells.

Warm up — Spend 30 seconds marching on the spot (swing your arms), then 30 seconds doing jumping jacks, and finish by taking two big lunge steps — first with the right leg, then the left — dropping your hips to stretch your leg muscles. Next, set a timer and do each of the following exercises as fast and hard as you can for 30 seconds, then have 30 seconds of rest before moving on to the next exercise. Have a one-minute rest at the end of the round of all three exercises, then repeat the round three times. Finish with a five-minute walk (ideally outside) to cool down and get oxygenated blood flowing.

High knees — Stand with your feet together and hands by your sides, then drive one arm and the opposite knee upwards so your knee is level with your hip. Repeat on the other side as the first side returns to the start position. The more you drive your arms, the faster your legs will go.

Mountain climbers

Mountain climbers

Mountain climbers

Jumping jacks — Stand with feet together and hands by your sides. Jump feet out to the sides (wider than shoulder width apart) , throwing your arms above your head so hands touch. Jump back to the start. Repeat.

Mountain climbers — Get on all fours with most of your weight over your arms. Now stretch both feet out behind you so your legs are straight, and bring one knee as close to your chest as possible. As you return your leg to the start position, bring the opposite knee towards your chest. Switch legs like this as swiftly as possible. Your legs should be the only bits of your body moving — your hips and torso should remain still. Repeat.

Adapted by Louise Atkinson from The 2 Meal Day by Max Lowery, published by Kyle Books at £14.99. ©Max Lowery 2017. To buy a copy for £7.50 (until June 19, 2017) call 0844 571 0640 or visit mailbookshop.co.uk, P&P is free on orders over £15.

PRAWN SALAD IN A JAR

PRAWN SALAD IN A JAR

PRAWN SALAD IN A JAR

MONDAY

LUNCH

PRAWN SALAD IN A JAR

SERVES: 1

PREP: 10 MINUTES

200g spinach

1 red pepper, sliced

1 carrot, peeled and grated

a handful of pine nuts

5 cherry tomatoes, halved

100g prawns, cooked and shelled

salt and freshly ground black pepper

FOR THE DRESSING

2 tablespoons extra virgin olive oil

1 tablespoon white wine vinegar

½ tablespoon Dijon mustard

Layer the salad ingredients in the jar in the order given above, adding a bit of salt and pepper to each layer. Mix the dressing ingredients together and store separately. Pour the dressing over the salad and it’s ready to eat.

HOMEMADE BEETROOT HUMMUS WITH CARROT STICKS

HOMEMADE BEETROOT HUMMUS WITH CARROT STICKS

HOMEMADE BEETROOT HUMMUS WITH CARROT STICKS

SNACK

HOMEMADE BEETROOT HUMMUS WITH CARROT STICKS

SERVES: 4

PREP: 10 MINUTES

COOKING: 1 HOUR

1 large beetroot

4 tablespoons extra virgin olive oil

400g cooked chickpeas, drained

zest of 1 large lemon, plus juice of ½

2 large garlic cloves, minced

2 tablespoons tahini

salt and freshly ground black pepper

carrot sticks, to serve

Preheat the oven to 180°C/gas mark 4.

Remove the stem and most of the root from the beetroot. Scrub and wash it under cold running water until clean.

Place the beetroot on a piece of foil, drizzle over 1 tablespoon of oil and wrap tightly. Roast for 1 hour, or until a knife can be inserted into the centre without resistance. It should be tender. Remove the foil, place in a bowl and leave in the fridge to cool. Peel, quarter and place in a food processor. 

Blend until only small pieces remain. Add the remaining ingredients, except for the oil, and whizz until smooth. Drizzle in the oil as the hummus is mixing. Taste and adjust the seasoning as needed, adding more salt, lemon juice or olive oil if necessary. 

If the consistency is too thick, add a little water. The hummus will keep in the fridge for up to a week. Serve with carrot sticks or other vegetables, such as celery, pepper or cucumber.

DINNER

PORK TENDERLOIN WITH CREAMY GOAT’S CHEESE SAUCE

PORK TENDERLOIN WITH CREAMY GOAT’S CHEESE SAUCE

PORK TENDERLOIN WITH CREAMY GOAT’S CHEESE SAUCE

PORK TENDERLOIN WITH CREAMY GOAT’S CHEESE SAUCE

SERVES: 1

PREP: 5 MINUTES

COOKING: 15 MINUTES

70g Greek yogurt

120g soft goat’s cheese

6 tablespoons extra virgin olive oil

a handful of flat-leaf parsley leaves, roughly chopped

2 spring onions, thinly sliced

300g pork fillet

2 large tomatoes, halved

70g baby rocket

70g spinach

a handful of pine nuts

juice of ½ lemon

salt and freshly ground black pepper

Mix the yogurt, goat’s cheese and 2 tablespoons of cold water in a bowl until smooth. Whisk in 3 tablespoons of the oil, the parsley and spring onions. Season with pepper.

Heat a frying pan over a medium–high heat. Brush the pork with 1 tablespoon of the oil and sprinkle with salt and pepper. Cook for 12–15 minutes until charred on all sides. Remove from the pan and rest for 10 minutes, then slice thinly.

Meanwhile, brush the cut side of the tomatoes with 1 tablespoon of oil and sprinkle liberally with salt and pepper. Place the tomatoes, cut-side down, into a frying pan and cook for 3–4 minutes until charred and the top of the flesh is just softened.

Toss the baby rocket, spinach and pine nuts with the remaining oil and the lemon juice in a bowl. Season with salt and pepper.Place the pork slices on top of the salad, drizzle with the goat’s cheese sauce and serve with the tomatoes on the side.

TUESDAY

LUNCH

MEXICAN CHEESE STEAK MELT

MEXICAN CHEESE STEAK MELT

MEXICAN CHEESE STEAK MELT

MEXICAN CHEESE STEAK MELT

SERVES: 1

PREP: 5 MINUTES

COOKING: 15 MINUTES

200g grass-fed steak

½ red onion

1 medium tomato, diced

½ avocado

1 tablespoon lime juice

4 slices of Cheddar cheese

2 slices of sourdough bread, buttered on both sides

knob of grass-fed butter

salt and freshly ground black pepper

Sprinkle the steak with salt and pepper, then sear it over a high heat for 2 minutes on each side, flipping every minute (for rare). Set aside.

Fry the onion with the tomato for 5–10 minutes until the onion is translucent and soft. Mash the avocado with salt, pepper and the lime juice.

Layer the steak, avocado, tomato and Cheddar on a slice of buttered sourdough. Top with the other slice.

Melt the butter in a frying pan over a high heat. Place the sandwich in the pan and put a baking tray, plate or anything flat on top of the sandwich and weigh down with a few cans. Cook the sandwich for 2 minutes on each side, being very careful when you flip it.

SNACK

FETA AND SUN-DRIED TOMATO DIP

SERVES: 8

PREP: 5 MINUTES

COOKING: 5 MINUTES

115g feta cheese, crumbled

250g full-fat Greek yogurt

2 tablespoons olive oil

25g sun-dried tomatoes, drained

salt and freshly ground black pepper

Place all the ingredients in a food processor and blend together. Serve with your choice of vegetable sticks. Carrots, cucumber or peppers work well.

DINNER

SEA BASS WITH A SAUCE VIERGE

SERVES: 1

PREP: 5 MINUTES

COOKING: 10 MINUTES

30g cherry tomatoes, halved

1 shallot, diced

2 tablespoons capers

juice of ½ lemon

2 tablespoons extra virgin olive oil

1 tablespoon olive oil

2 sea bass fillets, skin on

200g spinach

salt and freshly ground black pepper

Put the tomatoes and shallot in a pan with the capers, lemon juice and oil. Season with salt and pepper.

Meanwhile, add the olive oil to a separate pan over a high heat and fry the sea bass in a for 5–7 minutes, skin-side down, until just cooked and the flesh is white.

Meanwhile, warm the sauce through for 2 minutes. Fry the spinach with salt and pepper for 2 minutes, until wilted. Lift the sea bass onto the spinach and drizzle the sauce over the fish.

WEDNESDAY

LUNCH

CHICKEN BREAST WITH A LEMON YOGURT SAUCE

The Mediterranean diet is hailed as one of the healthiest on earth. Use good-quality chicken and make this gorgeous Mediterraneaninspired sauce using some of the favourite ingredients of the region – lemon and yogurt. 

Full-fat yogurt is loaded with calcium, protein and probiotics. Make sure you always go for full-fat as the low-fat options tend to have lots of added sugars.

SERVES: 1

PREP: 2 MINUTES

COOKING: 20 MINUTES

1 large chicken breast, skin on

2 tablespoons paprika

2 tablespoons olive oil

2 tablespoons full-fat natural yogurt

2 spring onions, finely chopped

juice of ½ lemon

1 tablespoon grass-fed butter

200g spring greens, finely chopped

salt and freshly ground black pepper

Marinate the chicken in the paprika and 1 tablespoon of oil. Season with salt and pepper and set aside.

Heat the remaining oil in a frying pan over a medium–high heat. Add the breast and cook for 15–20 minutes, turning every few minutes until the chicken is cooked through and slightly browned on the outside.

Meanwhile, mix the yogurt with the spring onions, lemon juice and a little salt and black pepper. Set aside.

In a separate pan, heat the butter over a medium–high heat. Add the spring greens, season with salt and black pepper and cook for 5–8 minutes until the leaves have wilted.

Serve the chicken on top of the greens and drizzle the yogurt sauce over the top.

SNACK

CHILLI-ROASTED ALMONDS

Try these moreish almonds as a quick snack. Almonds can lower blood-sugar levels, reduce blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss by making you feel fuller for longer.

SERVES: 2

PREP: 1 MINUTES

COOKING: 5 MINUTES

300g whole almonds

1 tablespoon oil

1–2 teaspoons chilli powder

1 teaspoon salt

1 tablespoon fresh lime juice

1 tablespoon chopped coriander

Add the almonds and oil to a medium frying pan. Sprinkle with the chilli powder and salt. Stir over a medium heat for about 5 minutes until fragrant and toasted.

Remove the pan from heat and stir in the lime juice and coriander. Transfer the nuts to a plate or baking

DINNER 

ONE-PAN CHORIZO WITH BEANS

ONE-PAN CHORIZO WITH BEANS

ONE-PAN CHORIZO WITH BEANS

ONE-PAN CHORIZO WITH BEANS

SERVES: 2

PREP: 2 MINUTES

COOKING: 20 MINUTES

150g smoked uncooked chorizo sausage, casing removed

1 onion, chopped

2 sticks of celery, chopped

1 red pepper, sliced

1 garlic clove, chopped

150ml dry white wine

200g canned plum tomatoes

200g canned cannellini beans or chickpeas, drained and rinsed

a handful chopped flat-leaf parsley, to garnish

salt and freshly ground black pepper

Fry the chorizo in a large frying pan until it releases its oil. Add the onion, celery, red pepper and garlic and cook until softened. Stir in the wine and tomatoes. Season and simmer for 15 minutes, stirring occasionally to break up the tomatoes, until the sauce thickens.

Add the beans and simmer for a further 5 minutes. Sprinkle with the parsley and serve hot, or just warm, in a bowl.

THURSDAY

LUNCH

TUNA LETTUCE CUPS

This recipe requires no cooking time, so there’s no room for excuses here! Tuna is an excellent source of potassium and B vitamins meaning it is great for heart health. I always have tins of tuna in the cupboard – it’s a great lean protein that you can make incredibly quick meals and snacks with when you’re in a hurry.

SERVES: 1

PREP: 10 MINUTES

160g can tuna, drained

1 tablespoon Greek yogurt

½ red onion, finely chopped

2 spring onions, finely chopped

3 gherkins, finely chopped

1 tablespoon cream cheese (optional)

juice of ½ lemon

1 cos lettuce

salt and freshly ground black pepper

Mix the tuna in a bowl with the Greek yogurt, onion, spring onions, gherkins, cream cheese (if using) and lemon juice. Season with salt and pepper.

Pull out the large leaves of the lettuce and scoop 2–3 tablespoons of the tuna mixture onto each leaf.

DINNER 

SOY AND HONEY-GLAZED CHICKEN WITH COCONUT RICE

SOY AND HONEY-GLAZED CHICKEN WITH COCONUT RICE

SOY AND HONEY-GLAZED CHICKEN WITH COCONUT RICE

SOY AND HONEY-GLAZED CHICKEN WITH COCONUT RICE

2 tablespoons clear honey

2 tablespoons dark soy sauce

300g boneless chicken thighs, skin on

100g brown rice

100ml unsweetened coconut milk

1 tablespoon toasted sesame oil

2 heads pak choi, chopped

1 tablespoon coconut oil

1 tablespoon black sesame seeds

a handful of coriander leaves

1 tablespoon pumpkin seeds, chopped

salt

In a bowl, mix together the honey and soy sauce. Add the chicken thighs and mix until completely coated in the marinade. Place the chicken into a deep, heavy-based saucepan. Cook over a medium heat for about 20 minutes until the chicken is cooked through and the honey and soy coating has thickened to a glossy glaze. Meanwhile, add the rice, coconut milk, 50ml water and a pinch of salt to a separate pan and bring to the boil. Once the water is boiling, reduce the heat and simmer the rice, covered, for about 30 minutes until tender.

Heat the sesame oil in a large frying pan over a medium heat. Add the pak choi and cook for 3–5 minutes. Fluff the cooked rice with a fork, then stir through the coconut oil, sesame seeds and coriander. Sprinkle over the chopped pumpkin seeds. To serve, spoon the rice onto plates and top with the chicken. Place the pak choi on the side.

SERVES: 2

PREP: 5 MINUTES

COOKING: 30 MINUTES

Coconut rice is one of those dishes I discovered while travelling through Thailand and couldn’t wait to recreate once I got home. The rice is so simple and tastes amazing, pairing beautifully with the soy and honey chicken.

DESSERT

RAW CARAMEL APPLE COOKIES

This sounds incredibly decadent, but it isn’t! This recipe makes the most out of the natural sweetness of its ingredients. Apples contain quercetin, a powerful antioxidant, which helps to fight the effects of inflammation and ageing.

SERVES: 2

PREP: 5 MINUTES

15 Medjool dates, soaked in water, until soft (about 5 minutes)

1 apple, skin on, cored and thickly sliced

2 tablespoons raisins

2 tablespoons unsweetened shredded coconut

In a food processor, blend the dates until they are finely chopped.

Add 70ml water and blend again until the mixture turns into a paste.

Cut the apple into 2–4cm circular slices and slather on the date paste.

Top with the raisins and sprinkle the coconut over the top.

FRIDAY

LUNCH

GOAT’S CHEESE AND TOMATO PESTO FRITTATA

SERVES: 2

PREP: 7 MINUTES

COOKING: 5 MINUTES

1 tablespoon olive oil

1 medium onion, finely chopped

4 eggs, beaten

100g soft goat’s cheese

a handful of rocket

FOR THE PESTO

a handful of freshly grated Parmesan cheese

a handful of sun-dried tomatoes

a handful of pine nuts

1 garlic clove

Preheat oven to 200°C/gas mark 6.

Blend all the pesto ingredients together in a food processor. Heat the oil in an ovenproof frying pan, then cook the onion for about 5 minutes until translucent. Remove the pan from the heat and pour in the beaten eggs.

Place the pan in oven and cook for 10–15 minutes until the eggs are cooked through.

Carefully remove the pan from the oven, cover the frittata with chunks of goat’s cheese, drizzle with the pesto and sprinkle the rocket over the top to serve.

SNACK

APPLE WITH ALMOND BUTTER

SERVES: 1

PREP: 5 MINUTES

1 apple

2–3 tablespoons almond butter (100 per cent almonds)

Slice the apple and dip the slices into the tasty almond butter

DINNER

PORK STEAK WITH PEANUT BUTTER SATAY AND AN ASIAN SLAW

SERVES: 1

PREP: 10 MINUTES

COOKING: 10 MINUTES

2 tablespoons garss-fed butter

3 tablespoons soy sauce

1 garlic clove, finely chopped

250g pork steak

1 tablespoon peanut butter

(no added sugar or oil)

1 tablespoon honey

1 tablespoon boiling water

2 carrots, peeled and grated

50g white cabbage, grated

a handful of mint, finely chopped

a handful of coriander, finely chopped

FOR THE DRESSING

1 garlic clove, finely chopped

1–2 red chillies, sliced

1 tablespoon red wine vinegar

1 tablespoon fish sauce

1 tablespoon lime juice

2 tablespoons toasted sesame oil

Melt the butter in a frying pan and mix in half the soy sauce. Sauté the garlic until lightly browned.

Place the pork steak in the pan, cover and cook for 8–10 minutes on each side.

Meanwhile, combine the peanut butter, remaining soy sauce, honey and boiling water together in a small bowl.

Put the carrots and cabbage into a large bowl, and add the mint and coriander To make the dressing, mix the garlic, chillies, vinegar, fish sauce, lime juice and sesame oil together. Drizzle the dressing over the slaw and serve with the pork and satay sauce.

SATURDAY

LUNCH

CHILLI-COVERED SALMON WITH SPINACH

CHILLI-COVERED SALMON WITH SPINACH

CHILLI-COVERED SALMON WITH SPINACH

CHILLI-COVERED SALMON WITH SPINACH

SERVES: 2

PREP: 5 MINUTES

COOKING: 20 MINUTES

2 salmon fillets

2 red chillies, finely chopped

½ onion, finely chopped

1 garlic clove, finely chopped

1 tablespoon olive oil

4 very thin slices of lemon

1 tablespoon butter

400g spinach

salt and freshly ground black pepper

Preheat the oven to 200°C/gas mark 6.

Place the salmon fillets individually on 20cm squares of foil. In a small bowl, mix the chillies, onion, garlic and oil together. Season the fillets with salt and pepper, then top with the chilli mixture and place the lemon slices on top.

Wrap the fillets in the foil and roast for 20 minutes. After 15 minutes, melt the butter in a frying pan over a medium heat then add the spinach. Season with salt and pepper and cook for 5 minutes until wilted.

Remove the salmon from the oven, unwrap it and remove the lemon slices. Serve the salmon on top of the spinach.

DINNER

MOZZARELLA CHICKEN

MOZZARELLA CHICKEN

MOZZARELLA CHICKEN

MOZZARELLA CHICKEN

SERVES: 2

PREP: 5 MINUTES

COOKING: 20 MINUTES

2 chicken breasts, skin on

extra virgin olive oil

2 garlic cloves, crushed

400g can chopped tomatoes

3 tablespoons tomato purée

1 tablespoon dried oregano

85g pitted green or black

olives, roughly chopped

125g mozzarella ball, sliced and

drained on kitchen paper

salt and freshly ground black pepper

FOR THE BUTTER BEAN MASH

1 tablespoon grass-fed butter

½ medium onion, finely chopped

1 garlic clove, crushed

400g can butter beans, drained and rinsed

2 tablespoons double cream or crème fraîche

Preheat the oven to 200°C/gas mark 6. Season the chicken.

Heat 2 tablespoons of oil in a large frying pan over a high heat. Sear the chicken for 3 minutes on each side or until lightly browned. Transfer to a plate. Reduce the heat, add a little more oil and cook the onion for 4–5 minutes, stirring until softened and lightly browned. Add the garlic and cook for a few seconds. 

Pour in the tomatoes, then stir in the tomato purée, oregano, olives and a splash of cold water. Bring to the boil and cook for 5 minutes, stirring regularly. Reduce the heat to a simmer and add the chicken. Cook for 10 minutes, stirring occasionally, until the chicken is tender and cooked through. Season to taste. 

Top the chicken and sauce with the mozzarella and sprinkle with ground black pepper. Bake for 8–10 minutes. Meanwhile, make the mash. Heat the butter in a saucepan over a medium heat. Add the onion and cook for 3 minutes. Add the garlic and cook for a further minute. Add the butter beans and cook for 5 minutes until soft. Mash using a potato masher, adding the cream as you do so. Serve alongside the chicken.

DESSERT

TWO-INGREDIENT PEANUT BUTTER FUDGE

TWO-INGREDIENT PEANUT BUTTER FUDGE

TWO-INGREDIENT PEANUT BUTTER FUDGE

TWO-INGREDIENT PEANUT BUTTER FUDGE

MAKES: 12 SQUARES

PREP: 5 MINUTES

12 Medjool dates

300g natural peanut butter (no added sugar or oil)

Blend the dates and peanut butter in a food processor until the mixture turns into a ball. Press firmly into a 25 x 15cm tin lined with baking paper and freeze for 2 hours. 

Cut into 12 squares, serve and enjoy. Extras can be stored in an airtight container in the fridge for up to a week or the freezer for up to a month.

SUNDAY

LUNCH

CREAMED SWISS CHARD WITH PINE NUTS

SERVES: 1

PREP: 2 MINUTES

COOKING: 10 MINUTES

2 tablespoons pine nuts

1 tablespoon butter

½ red onion, diced

1 large bunch of rainbow or Swiss chard, roughly chopped

6 tablespoons cream cheese

1 teaspoon freshly grated nutmeg

2 poached eggs (optional)

salt and freshly ground black pepper

Heat a pan over a medium–high heat. Dry-fry the pine nuts for 3–5 minutes, constantly shaking them about. Once they begin to brown, add the butter, wait for it to melt, then add the onion. Cook until the onion starts to become translucent, then add the chard and season with salt and pepper. Cook for 5–7 minutes until the chard starts to wilt.

Meanwhile, combine the cream cheese, nutmeg and 2 tablespoons of water in a medium saucepan. Place over a medium heat and cook, whisking frequently, until the cheese melts and the mixture just bubbles around the edges. Using a slotted spoon, transfer the chard to the pan with the cheese mixture, leaving any excess liquid in the pan. Mix well and season with salt and pepper. Top this off with two poached eggs, if you want to make a meal that is a bit more filling.

To poach the eggs, boil some water in a pan then reduce heat to a simmer. Crack one egg into a cup and carefully pour the egg into the water. Repeat with the other egg and cook both for 3 minutes. Carefully scoop the eggs out using a slotted spoon.

SNACK 

SMOKEY CHICKEN SKEWERS

SMOKEY CHICKEN SKEWERS

SMOKEY CHICKEN SKEWERS

SMOKEY CHICKEN SKEWERS

SERVES: 4

PREP: 5 MINUTES

COOKING: 20 MINUTES

3 tablespoons hot sauce

1 tablespoon sesame oil

1 tablespoon paprika

1 tablespoon ground cumin

500g skinless chicken breast, chopped into 3cm cubes

2 tablespoons sesame seeds, to garnish

lemon wedges, to serve

Preheat the oven to 200°C/gas mark 6.

Make a marinade with the hot sauce, oil and spices, then cove the chicken with it. Thread on to skewers.

Roast for 16–20 minutes. Sprinkle with the sesame seeds and serve

with the lemon wedges.

These can be eaten on their own or added to a salad. Make a batch on the weekend and enjoy them all week! Chickpeas contain high amounts of manganese, which is essential for bone health.

DINNER

CREAMY MUSHROOM AND PARMESAN RISOTTO

SERVES: 2

PREP: 5 MINUTES

COOKING: 30–35 MINUTES

2 tablespoons olive oil

1 onion, chopped

1 garlic clove, crushed

250g chestnut mushrooms, sliced

300g risotto rice, such as arborio or carnaroli

200ml white wine

300ml hot chicken stock

1 tablespoon grass-fed butter

75g freshly grated Parmesan cheese, plus extra to serve

a handful of flat-leaf parsley, chopped

salt and freshly ground black pepper

Heat the oil in a deep frying pan over a medium heat. Add the onion and garlic and fry for 5 minutes until soft. Stir in the mushrooms, season with salt and pepper and cook for a further 5–7 minutes.

Add the rice and cook for 2–3 minutes until the edges become translucent. Do not let the rice brown. Then pour in the wine and cook until it has completely evaporated.

Pour in about one-quarter of the stock and simmer slowly, stirring constantly. Once the rice has absorbed all the liquid add another quarter of the stock, simmer and stir again. Repeat this process until all the stock has been absorbed and the rice is almost cooked, stirring constantly for about 20 minutes. It should have the consistency of porridge.

Add the Parmesan and parsley and stir to combine. Leave to resst for 5 minutes before serving in bowls topped with extra Parmesan and a twist of black pepper.

MONDAY

LUNCH

TOMATO PESTO QUINOA WITH SPINACH

SERVES: 1

PREP: 10 MINUTES

COOKING: 8 MINUTES

150g multicoloured quinoa

200g baby spinach

a handful of freshly grated Parmesan cheese (optional),

plus extra to serve

FOR THE PESTO

a handful of sun-dried tomatoes

a handful of basil, plus extra to serve (optional)

a handful of freshly grated Parmesan cheese

a handful of pine nuts

juice of ½ lemon

freshly ground black pepper

Cook the quinoa according to the packet instructions (I use chicken stock instead of water for extra flavour). While the quinoa is cooking, whizz all the pesto ingredients together in a food processor or blender.

When the quinoa is cooked, increase heat to medium then add the spinach, pesto, salt and Parmesan. Stir to combine and heat until the spinach has wilted and the pesto is evenly spread. Serve immediately with extra Parmesan and garnished with basil, if you wish.

SNACK

CHILLI-ROASTED ALMONDS (SEE ABOVE FOR RECIPE)

DINNER

BLUE-CHEESE-STUFFED PORTOBELLO MUSHROOMS

SERVES: 1

PREP: 5 MINUTES

COOKING: 16 MINUTES

2 portobello mushrooms, stalks removed and chopped

50g unsalted, grass-fed butter

2 sprigs of thyme,

1 tablespoon olive oil

½ onion, finely sliced

2 garlic cloves, finely chopped

50g blue cheese

50g chives, chopped

salt and freshly ground black pepper

Preheat the oven to 200°C/gas mark 6.

Put the mushrooms on a baking tray, flat-side up. Divide the unsalted butter between the mushrooms, season with salt and pepper and put a sprig of thyme on each one. Bake for 10 minutes.

Heat the oil in a frying pan, add the onion and garlic and fry until soft. Add the chopped mushroom stalks and a grinding of black pepper and cook until softened.

Spoon the mixture into the baked mushrooms and scatter the blue cheese on top. Roast for a further 6 minutes or until the tops are golden and bubbling.

Put the mushrooms on a serving plate, sprinkle over the chives and serve with your choice of leafy greens

TUESDAY

BAKED MACKEREL AND GARLIC PESTO

BAKED MACKEREL AND GARLIC PESTO

BAKED MACKEREL AND GARLIC PESTO

LUNCH

BAKED MACKEREL AND GARLIC PESTO

SERVES: 1

PREP: 5 MINUTES

COOKING: 25 MINUTES

2 mackerel fillets

3 slices of lemon

½ red pepper, finely chopped

½ red onion, finely chopped

1 courgette, chopped

1 tablespoon lemon juice

a handful of parsley, chopped

a handful of rocket

salt and freshly ground black pepper

FOR THE PESTO

a handful of basil leaves

1 tablespoon lemon juice

2 tablespoons olive oil

1 garlic clove, crushed

Preheat the oven to 180°C/gas mark 4.

Put the mackerel filets skin-side down on a baking tray and cover the fish with a line of lemon slices. Scatter with the red pepper, onion and courgette, then drizzle over the lemon juice.

Sprinkle with the parsley and season to taste with salt and pepper. Bake for 25 minutes.

While the fish is cooking, make the pesto. Put the basil, lemon juice, oil and garlic in a small blender or food processor and whizz to a smooth paste.

Remove the fish from the oven, place on top of the rocket leaves with the vegetables, then drizzle over the garlic pesto to serve

DINNER

AVOCADO PESTO SPAGHETTI

SERVES: 2

PREP: 5 MINUTES

COOKING: 12 MINUTES

50g pancetta

200g spaghetti

2 handfuls of Parmesan cheese, freshly grated

2 handfuls of basil, plus extra to garnish (optional)

2 handfuls of pine nuts

1 avocado, peeled, stoned and roughly chopped

juice of ½ lemon

2 tablespoons butter

2 garlic cloves, minced

salt

Put a large saucepan of water on to boil. Finely dice the pancetta, having first removed any rind.

Add 1 teaspoon of salt to the boiling water, add the spaghetti and when the water comes back to the boil, cook on a rolling boil, covered, for 10 minutes or until al dente.

Meanwhile, whizz the Parmesan, basil, pine nuts, avocado and lemon juice together in a blender or food processor. 

Melt the butter a large, deep frying pan over a medium heat, then add the garlic and pancetta. Cook for 5 minutes, stirring constantly, then reduce the heat to low.

When the pasta is ready, lift it from the water using a spaghetti fork or tongs and add it to the frying pan. Add the avocado pesto and mix it all together. Serve in bowls, garnished with basil, if you wish.

DESSERT

GRILLED FRUIT WITH HONEY AND RICOTTA

GRILLED FRUIT WITH HONEY AND RICOTTA

GRILLED FRUIT WITH HONEY AND RICOTTA

GRILLED FRUIT WITH HONEY AND RICOTTA

SERVES: 2

PREP: 5 MINUTES

COOKING: 5 MINUTES

1 tablespoon rapeseed oil

2 plums, halved and pitted

2 peaches, halved and pitted

3 tablespoons full-fat ricotta cheese

clear honey, for drizzling

Heat a griddle pan over a high heat. Add the oil over the pan and grill the fruit, cut-side down, for 3–5 minutes until marked and softened. Serve with dollops of ricotta cheese and drizzle with honey.

WEDNESDAY

LUNCH SALMON GOODNESS BOWL

LUNCH SALMON GOODNESS BOWL

LUNCH SALMON GOODNESS BOWL

LUNCH 

SALMON GOODNESS BOWL

1 salmon fillet, skin on

3 tablespoons grass-fed butter

3 thin slices of lemon

200g butternut squash, peeled and cut into 3cm cubes

200g kale

100g edamame beans, shelled

salt and freshly ground black pepper

Preheat the oven to 200°C/gas mark 6.

Season the salmon with salt and pepper, then dot 1 tablespoon of the butter evenly over the salmon fillet, layering the lemon slices on top. Wrap it all up in foil, skin-side down. Roast for 20 minutes. Meanwhile, melt 1 tablespoon of butter in a large frying pan and cook the butternut squash for 10–15 minutes until tender.

Five minutes before the salmon is ready, mealt the remaining tablespoon of butter in a frying pan over a high heat and cook the kale for 5 minutes, adding plenty of salt, so it goes crispy. Place all the ingredients, including the edamame beans, in a bowl and serve with the salmon on top.

SERVES: 1

PREP: 5 MINUTES

COOKING: 20 MINUTES

These simple bowls are packed full of goodness. Kale is full of vitamin K, iron and folate, which help to build strong bones and are important for healthy red blood cells. Butternut squash contains lots of vitamin B6, which is crucial for the immune system and salmon is a source of omega-3 fatty acids which are great for your skin, brain function and cardiovascular health. Cooking kale in this way helps retains the nutrients and also means it tastes great!

SNACK

PEANUT BUTTER AND BANANA ON RYE

SERVES: 1

PREP: 5 MINUTES

2 tablespoons peanut butter

2 slices of rye bread

1 banana, peeled and sliced

Spread the peanut butter on the rye bread and top with the slices of banana.

DINNER

CHICKEN AND SUN-DRIED TOMATO PESTO COURGETTI

CHICKEN AND SUN-DRIED TOMATO PESTO COURGETTI

CHICKEN AND SUN-DRIED TOMATO PESTO COURGETTI

CHICKEN AND SUN-DRIED TOMATO PESTO COURGETTI

olive oil

1 chicken breast, skin on, cut into 3cm cubes

3 courgettes, spiralised or cut into ribbons using a peeler

FOR THE PESTO

a handful of sun-dried tomatoes

a handful of basil, plus extra to garnish

a handful of freshly grated Parmesan cheese

a handful of pine nuts

2 tablespoons extra virgin olive oil

salt and freshly ground black pepper

Heat a drizzle of oil in a pan over a medium heat. Add the chicken and cook for 5–7 minutes, stirring every minute or so, until it cooked through.

Meanwhile, put all the pesto ingredients in a food processer and whizz until smooth. You can add more olive oil if the mixture looks too thick.

Put the courgetti in a dry wok or pan over a high heat. Cook for 2 minutes. Once the courgetti is cooked, remove from the heat and mix in the pesto and chicken. Serve with extra basil scattered over the top.

SERVES: 1

PREP: 8 MINUTES

COOKING: 10 MINUTES

I recently visited Rome where I fell in love with this pesto. The sundried tomatoes make any simple recipe extra tasty and give this a real hit of flavour. I particularly like eating the pesto with courgetti, a source of vitamins K and C which help with immune function. It also has the look and texture of pasta or noodles but without the blood-sugar spikes.

THURSDAY

TERIYAKI TURKEY BURGERS 

LUNCH

SERVES: 2

PREP: 10 MINUTES

COOKING: 10 MINUTES

250g turkey mince

1 teaspoon grated fresh ginger

2 tablespoons teriyaki glaze (available from most supermarkets)

2 pineapple rings

2 slices of Cheddar cheese

100g cucumber, sliced

2 handfuls of rocket

1 red pepper, finely sliced

1 avocado, peeled, stoned and chopped into 2cm cubes

salt and freshly ground black pepper

FOR THE DRESSING

3 tablespoons teriyaki sauce

2 tablespoons rice vinegar or apple cider vinegar

3 tablespoons olive oil

1 tablespoon pineapple juice (from the can of pineapple rings)

Preheat the grill to medium–high. Mix together the turkey, ginger and teriyaki glaze and season well. Shape into 2 burgers. Grill the burgers for about 5 minutes on each side, brushing with any remaining teriyaki glaze, until done as desired. Grill the pineapple slices at the same time and cook until lightly golden brown. Turn off the grill, place the cheese slices on top of the burgers and let them melt in the residual heat.

Meanwhile, mix all the dressing ingredients with the cucumber, rocket, red pepper and avocado. Serve the burgers topped with the grilled pineapple rings alongside the salad.

SNACK

SMOKED MACKEREL PÂTÉ

SERVES: 3

PREP: 10 MINUTES

3 hot-smoked mackerel fillets

150g cream cheese

100g crème fraîche

3 teaspoons grated horseradish

lemon, to squeeze

a small handful of dill, finely chopped

2 slices of rye bread

freshly ground black pepper

Skin the mackerel fillets. Flake three-quarters into a food processor with the cream cheese, crème fraîche and horseradish and whizz until smooth.

Add a good grinding of black pepper and lemon juice to taste, then fold through the dill and the remaining fish. Serve on rye bread.

DINNER

GNOCCHI AND TOMATO BAKE

GNOCCHI AND TOMATO BAKE

GNOCCHI AND TOMATO BAKE

GNOCCHI AND TOMATO BAKE

SERVES: 4

PREP: 5 MINUTES

COOKING: 25 MINUTES

1 tablespoon extra virgin olive oil

1 onion, finely chopped

1 red pepper, finely chopped

1 garlic clove, finely chopped

400g can chopped tomatoes

500g gnocchi

a handful of basil, roughly chopped

125g mozzarella ball, drained and torn into chunks

Preheat the grill to high.

Heat the oil in a large frying pan, then soften the onion and red pepper for 5 minutes. Stir in the garlic and fry for 1 minute, then tip in the tomatoes and gnocchi and bring to a simmer. Bubble for 10–15 minutes, stirring occasionally, until the gnocchi are soft and the sauce has thickened. Season, stir through the basil, then transfer to a large ovenproof dish.

Scatter with the mozzarella, then grill for 5–6 minutes until the cheese is bubbling and golden.

FRIDAY

BAKED KALE AND EGGS

BAKED KALE AND EGGS

BAKED KALE AND EGGS

LUNCH

BAKED KALE AND EGGS

1 tablespoon grass-fed butter

½ onion, finely chopped

1 garlic clove, finely chopped

2–3 handfuls of kale

2 free-range, organic eggs

6 sun-dried tomatoes

a handful of freshly grated Parmesan

salt and freshly ground black pepper

Preheat the oven to 180°C/gas mark 4.

Melt the butter in a large heatproof frying pan over a medium– high heat. Add the onion and garlic and cook, stirring, for about 1 minute. Then add half the kale and sauté, stirring frequently for about 2 minutes until it begins to wilt. Stir in the remaining kale and repeat. 

Season with salt and pepper, then simmer for about 5 minutes, stirring occasionally, until the kale softens. Using the back of a spoon, create two pockets in the kale. Crack 1 egg into each pocket. Place the tomatoes around eggs and sprinkle the Parmesan all over the top to ensure the yolks remain runny. Bake for 10 minutes and enjoy.

SERVES: 1

PREP: 5 MINUTES

COOKING: 15 MINUTES

This dish combines two healthy superpowers: kale and eggs. Kale is a source of vitamins C, K, D and calcium and iron to name a few. Eggs are one of the most nutritionally dense foods in the world, as they contain a little bit of nearly every nutrient we need for optimal health. Both go perfectly with sun-dried tomatoes, Parmesan and garlic to make this quick and easy baked dish. 

SNACK

SLICED TOMATO AND MOZZARELLA

SERVES: 1

PREP: 5 MINUTES

125g mozzarella, sliced

1 large tomato, sliced

1 tablespoon extra virgin olive oil

1 tablespoon dried oregano

salt and freshly ground black pepper

Place the slices of mozzarella and tomato on a plate, drizzle with

the oil and season liberally with salt, pepper and the oregano.

DINNER 

ITALIAN LAMB CHOPS

SERVES: 2

PREP: 5 MINUTES

COOKING: 15 MINUTES

2 tablespoons extra virgin olive oil

2 x 4cm thick lamb loin chops, weighing about 250g each

1 teaspoon paprika

4 shallots, halved

1 tablespoon butter or coconut oil

400g kale

4 plum tomatoes, quartered

a handful of kalamata olives, pitted

a handful of flat-leaf parsley, chopped

salt and freshly ground black pepper

Preheat the oven to 200°C/gas mark 6.

Heat 1 tablespoon of the olive oil in a large ovenproof frying pan over medium–high heat. Season the lamb with the remaining oil, the paprika, salt and pepper and cook for 2–3 minutes per side until browned.

Add the shallots to the pan, transfer to the oven and cook lamb as desired (6–8 minutes for medium-rare).

While the lamb is cooking, heat the butter or coconut oil in a separate frying pan with and cook the kale for 5–7 minutes with plenty of salt, so it goes crispy.

Add the tomatoes, olives and parsley to the lamb and toss with the shallots to combine.

Serve the lamb with the Mediterranean veg scattered on top and the kale on the side.

SATURDAY

LUNCH

BURRITOS

SERVES: 1

PREP: 2 MINUTES

COOKING: 10 MINUTES SERVES: 1

PREP: 2 MINUTES

COOKING: 10 MINUTES

1 tablespoon grass-fed butter

200g steak

2 eggs

1 avocado, peeled and destoned

2 wholegrain burrito wraps

4 cherry tomatoes, diced

salt and freshly ground black pepper

Heat the butter in a pan and season the steak with lots of salt and pepper. Cook the steak over a high heat for 2 minutes on each side (for rare).

Meanwhile, scramble the eggs in a knob of butter. Mash the avocado. Place the burritos on a chopping board or large plate, slice the steak into thin strips and layer the burritos with the steak, avocado, tomatoes and egg. Wrap up and enjoy!

DINNER

PRAWN AND TOMATO CURRY

PRAWN AND TOMATO CURRY

PRAWN AND TOMATO CURRY

PRAWN AND TOMATO CURRY

SERVES: 2

PREP: 5 MINUTES

COOKING: 20 MINUTES

2 tablespoons olive oil

½ large onion, thinly sliced

2 garlic cloves, sliced

1 green chilli, deseeded and sliced

3 tablespoons curry paste

1 tablespoon tomato purée

100ml vegetable stock

100ml coconut cream

200g raw prawns

coriander, finely chopped, to garnish

FOR THE CAULIFLOWER RICE

2 garlic cloves, crushed

½ cauliflower, broken into small florets

½ onion

1 tablespoon fresh ginger

1 teaspoon sesame oil

2 tablespoons grass-fed butter

2 tablespoons sugar-free fish sauce

To make the cauliflower rice, put the garlic, cauliflower, onion and ginger into a food processor and blend. Set aside.

Now move on to the sauce. Heat the oil in a large frying pan. Fry the onion, garlic and half the chilli for 5 minutes. Add the curry paste and cook for a further minute. Then add the tomato purée, stock and coconut cream. Simmer for 10 minutes.

Back to the cauliflower rice: heat the oil and butter in a separate frying pan and fry the cauliflower mixture for 3 minutes, then add the fish sauce and reduce. 

Set aside, keeping it warm. Add the prawns to the curry mixture. Cook for 3 minutes, or the prawns turn opaque. Scatter over the remaining chilli and coriander, and serve with the cauliflower rice.

DESSERT

BANANA CHOCOLATE PANCAKES

SERVES: 1

PREP: 5 MINUTES

COOKING: 15 MINUTES

1 banana, peeled and roughly chopped

2 eggs

1 tablespoon cocoa powder

2 tablespoons grass-fed butter

a handful of raspberries

1 large tablespoon full-fat Greek yogurt

a drizzle of clear honey

Mash the banana until smooth. Whisk the eggs, then mix them with the mashed banana. Stir in the cocoa.

Melt the butter in a frying pan over a medium heat. Add 2 tablespoons of the banana batter to the frying pan. It should sizzle immediately. Cook for 1–2 minutes until the bottom is brown when you lift the side. Flip the pancake (much more carefully than you would a regular pancake) and cook for a further 1–2 minutes. Serve with raspberries, Greek yogurt and drizzle with honey.

SUNDAY

LUNCH

SHAKSHUKA

SERVES: 2–3

PREP: 5 MINUTES

COOKING: 25 MINUTES

2 tablespoons olive oil

½ onion, diced

1 garlic clove, finely chopped

1 red pepper, diced

2 x 400g cans chopped tomatoes

1 tablespoon chilli powder

1 tablespoon ground cumin

1 tablespoon paprika

5 eggs

a handful of flat-leaf parsley, finely chopped, to garnish

salt and freshly ground black pepper

Slowly warm the oil in the pan in a large, deep saucepan over a medium heat. Add the onion and cook for a few minutes until it begins to soften, then add the garlic and sauté for a further 2 minutes. Add the red pepper and cook for 5–7 minutes until softened. Add the tomatoes and stir until combined. Stir in the spices and simmer for 5–7 minutes until the sauce starts to reduce.

At this point, you can taste the mixture and adjust the spices according to your preference. Add salt and pepper to taste or more chilli (if you like spice!).

Crack the eggs, one at a time, directly over the tomato mixture, making sure to space them evenly apart. I usually place 4 eggs around the outer edge and one in the centre.

Cover the pan. Simmer for 10–15 minutes, or until the eggs are cooked and the sauce has slightly reduced. Keep an eye on the pan to make sure that the sauce doesn’t reduce too much, which can lead to burning. Serve immediately, garnished with parsley.

SNACK

TUNA GUACAMOLE

SERVES: 2

PREP: 10 MINUTES

160g can of tuna, drained

1 avocado, peeled, stoned and roughly chopped

1 tablespoon full-fat Greek yogurt

1 tablespoon lemon juice

salt and freshly ground black pepper

Mix all ingredients together in a bowl. Eat by itself or use as a dip with your choice of vegetables. Peppers and cucumbers work particularly well.

DINNER  

RUMP STEAK WITH A HER VINAIGRETTE AND CHARD

2 tablespoons grass-fed butter

1 tablespoon extra virgin olive oil

250g grass-fed rump steak

200g Swiss chard

salt and freshly ground black pepper

FOR THE VINAIGRETTE

1 shallot, finely chopped

3 small gherkins, finely chopped

a handful of coriander, finely chopped

a handful of chives, finely chopped

1 teaspoon Dijon mustard

2 teaspoons wine vinegar

1 teaspoon honey

4 tablespoons rapeseed oil

1 teaspoon capers

In a bowl combine all the vinaigrette ingredients and set aside. Heat a frying pan until hot, then add the half the butter and the oil. Add the steak and fry on one side for 2 minutes (without moving the steak), or until browned. Turn the steak over and cook for a further 2 minutes, then remove the pan from the heat and leave the steak to rest.

Heat the remaining butter in a saucepan and cook the chard for 5 minutes until wilted. Season with salt and pepper. Serve the steak on a plate, drizzled with the vinaigrette and with the chard on the side.

SERVES: 1

PREP: 5 MINUTES

COOKING: 10 MINUTES

This vinaigrette is incredibly versatile and can be used as a sauce, dressing or marinade. In this dish it’s paired with beautifully wilted Swiss chard, which contains around 13 different compounds with antioxidant properties. This dish is extremely quick to make and can be on the table in 15 minutes.

The 2 Meal Day by Max Lowery is published by Kyle Books. Photography by Kate Whitaker and Michelle Beatty. 



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