Dr Michael Mosley’s Fast 800 diet recipes: Delicious calorie-counted meals in a glass

I first wrote about intermittent fasting – what I called the 5:2 diet – in The Mail on Sunday almost seven years ago. At the time a growing body of scientific evidence suggested this way of eating – restricting calories, albeit quite drastically, two days a week – was not only one of the most effective ways to control weight but could also help us live longer, healthier lives. The science is even more persuasive nowadays. This week I’m excited to unveil my all-new Fast 800 diet.

It’s my best plan ever, based on the latest scientific findings that show the health and weight benefits of intermittent fasting along with a dietary approach that promotes rapid weight loss. Losing weight fast initially may actually help you keep it off. That may surprise you – it did me at first – but the findings add up. Now, in the Fast 800, I’ve combined the new science with everything I’ve learnt personally since my earlier books in one easy-to-follow programme.

Image: Neal Haynes

First grab your Fast 800 diet guide

It’s all explained in the super-handy 32-page Fast 800 Diet Planner that comes free with today’s Mail on Sunday. It’s a must-read pocket guide packed with everything you need to know about the Fast 800 approach, and how to start. I invite you to get stuck in. You’ll discover:

  • Why 800 calories is the magic number when it comes to successful weight loss
  • How to get started with the rapid weight loss stage (800 calories per day for the first 14 days).
  • Why I also include the principle of Time Restricted Eating (TRE), aiming to have a 12-hour overnight fast each day.
  • How and when to transition to the New 5:2 (800 calories for at least two days a week, with a suggested 14-hour overnight fast).
  • Why, in the Fast 800, I’ve decided to include meal replacement shakes as part of my plan for the first time.

My new take on shakes

It’s true that in the past I had reservations about the role of shakes in weight loss. A lot of the commercial shakes you can buy contain added sugar and they often taste artificial. But healthy, homemade, nutrient-rich shakes can be a very different matter. That’s why, despite my earlier scepticism, I think they can have a place when you are on a diet. They’re convenient, easy and can help ease your way into the Fast 800. Using 200-calorie shakes to replace the occasional meal has a number of practical benefits:

  • You don’t have to think too much about what to buy and cook for every meal.
  • You have a quick and easy solution when dashing out in the morning or to take to work
    for lunch.
  • You’ll be getting a decent amount of vitamins and other essential nutrients in these shakes.
  • You’ll be consuming healthy plant-based fats which help you absorb vitamins.
  • You could experience a reduction in cravings: our shakes are designed to be filling and keep you satiated.

Going the shake route

Include our shakes as part of your 800-calorie days or create your own along the same lines, aiming for something fairly low in carbs, containing plenty of protein, enough fat and decent amounts of fibre to keep you feeling full and encourage fat burning. But don’t rely wholly on homemade shakes; you need to get most of your 800 calories from wholefoods and real meals. Think of these shakes as a tool to help you kick-start the Fast 800; they certainly aren’t meant to be for ever. That’s why I recommend that even at the beginning of the Fast 800 you get most of your calories from wholefoods. If at any stage you lapse and need to get back on track, feel free to reintroduce shakes but regard them as a useful reboot rather than a way of life. Let me know how you get on. You can write to me (drmosley@mailonsunday.co.uk). Visit my website, thefast800.com for more information about meal replacement shakes.

HEALTH ADVISORY: READ THIS BEFORE STARTING
As with any weight-loss plan, always see your doctor first. Seek medical advice if you have a history of eating disorders, are taking prescribed medication, have a significant medical or mental-health condition, are pregnant or breastfeeding. Don’t go on the diet if you are under 18, are very lean or underweight (BMI below 21 for a woman), are recovering from surgery or are generally frail.

WANT MORE IDEAS? CLICK HERE FOR EVEN MORE NEW FAST 800 RECIPES FROM DR MICHAEL MOSLEY AND DR CLARE BAILEY

Avocado, cucumber and mint shake

Fast 800 diet recipes
Image: Adrian Lawrence. Food styling: Amy Stephenson

SERVES 1 (DOUBLE TO SERVE 2)
½ medium avocado, peeled, stoned and quartered (about 75g prepared weight)
200g cucumber, trimmed and thickly sliced
25g young spinach leaves
12 fresh mint leaves
1 x 15ml tbsp full-fat greek yoghurt or dairy-free yoghurt

1. Put all the ingredients in a blender with 100ml cold water and season with a little salt and lots of ground black pepper. Blitz until smooth. Add extra water to reach your preferred consistency.

205 cals

Carrot and cashew shake

Fast 800 diet recipes
Image: Adrian Lawrence. Food styling: Amy Stephenson

SERVES 1 (DOUBLE TO SERVE 2)

2 medium carrots (about 170g), trimmed and sliced
½ medium orange, peeled
1 x 15ml tbsp no-added-sugar cashew-nut butter or almond butter

1. Put all the ingredients in a blender with 125ml cold water and blitz until smooth. Add extra water to reach your preferred consistency

187 cals

Iced berry shake

Fast 800 diet recipes
Image: Adrian Lawrence. Food styling: Amy Stephenson

SERVES 1 (DOUBLE TO SERVE 2)

1 x 15ml tbsp full-fat greek yoghurt or dairy-free yoghurt
75ml semi-skimmed milk or dairy-free milk
40g frozen mixed berries, such as strawberries and blueberries
½ medium banana, peeled and roughly chopped (about 50g prepared weight)
1 x 15ml tbsp jumbo porridge oats
2 x 5ml tsp ground almonds

1. Put all the ingredients into a blender with 2 tablespoons of cold water and blitz until smooth. Add extra water to reach your preferred consistency.

190 cals

Creamy green shake

Fast 800 diet recipes
Image: Will Heap

SERVES 2 (HALVE TO SERVE 1)
200g cucumber, trimmed and chopped
2 celery stalks (about 125g), chopped
1 kiwi fruit, chopped
1 egg
2 x 15ml tbsp extra-virgin olive oil

1. Put all the ingredients in a blender with some seasoning and 150ml of cold water and blitz until smooth. Add extra water to reach your preferred consistency.

165 cals

Pear and vanilla shake

Fast 800 diet recipes
Image: Adrian Lawrence. Food styling: Amy Stephenson

SERVES 1 (DOUBLE TO SERVE 2)

75ml semi-skimmed milk or dairy-free milk
2 x 15ml tbsp full-fat greek yoghurt or dairy-free yoghurt
1 small ripe pear (around 150g), quartered and cored
1 x 15ml tbsp jumbo porridge oats
1 x 15ml tbsp ground almonds
½ tsp vanilla extract

1. Put all the ingredients into a blender with 2 tablespoons of cold water and blitz until smooth. Add extra water to reach your preferred consistency.

203 cals

Fast tomato soup

Fast 800 diet recipes
Image: Adrian Lawrence. Food styling: Amy Stephenson

SERVES 2 (HALVE TO SERVE 1)

1 x 400g can chopped tomatoes
½ x 400g can cannellini beans, drained and rinsed (around 125g beans)
2 spring onions, trimmed and roughly chopped
2 x 15ml tbsp full-fat greek yoghurt or dairy-free yoghurt
6 large basil leaves
1 x 15ml tbsp extra virgin olive oil
1 x 15ml tbsp tomato purée

1. Put all the ingredients in a blender and season with salt and lots of ground black pepper. Blitz until smooth.
2. Transfer to a nonstick saucepan and stir in enough cold water to reach your preferred consistency. Heat through gently, stirring. Add a little more seasoning to taste. Pour into bowls or mugs to serve.

192 cals

Avocado and basil shake

Fast 800 diet recipes
Image: Adrian Lawrence. Food styling: Amy Stephenson

SERVES 1 (DOUBLE TO SERVE 2)

½ medium ripe avocado, peeled and stoned (about 75g prepared weight)
2 fresh ripe tomatoes (about 125g), quartered
6 large fresh basil leaves
25g young spinach leaves
2 x 15ml tbsp full-fat greek yoghurt or dairy-free yoghurt
1 small garlic clove, peeled

1. Put all the ingredients in a blender and season with a pinch of sea salt and lots of ground black pepper. Add 100ml cold water and blitz until smooth. You can add extra water to reach your preferred consistency.

208 cals

Spanish-style shake

Fast 800 diet recipes
Image: Adrian Lawrence. Food styling: Amy Stephenson

SERVES 1 (DOUBLE TO SERVE 2)

2-3 ripe vine tomatoes (about 125g), quartered
½ red pepper, deseeded and sliced (about 40g prepared weight)
¼ small red onion, peeled (about 20g prepared weight)
100g cucumber, roughly chopped
2 x 15ml tbsp full-fat greek yoghurt or dairy-free yoghurt
4 x 5ml tsp ground almonds
1 x 5ml tsp extra-virgin olive oil
1 x 15ml tbsp tomato purée (optional)

1. Put all the ingredients in a blender and season with a pinch of sea salt and lots of ground black pepper. Add 100ml cold water and blitz until smooth. Add extra water to reach your preferred consistency.

192 cals

Spiced mango shake

Fast 800 diet recipes
Image: Will Heap

SERVES 2 (HALVE TO SERVE 1)

1 large mango, stoned, peeled and cut into chunks (220g-240g prepared flesh)
1 x 15ml tbsp full-fat greek yoghurt or dairy-free yoghurt
300ml almond milk
zest and juice of half an orange
2 tsp peeled and finely grated fresh root ginger
¼ tsp ground cinnamon, plus extra to serve
large pinch of ground turmeric

1. Put all the ingredients in a blender and blitz until smooth. Pour into glasses and serve with a sprinkle of ground cinnamon on top, if wished.

190 calories

Green ginger shake

Fast 800 diet recipes
Image: Adrian Lawrence. Food styling: Amy Stephenson

SERVES 1 (DOUBLE TO SERVE 2)

1 green apple, quartered and cored
½ medium courgette, trimmed and thickly sliced (about 60g prepared weight)
1 x 5ml tsp peeled and grated fresh root ginger
½ x 5ml tsp ground turmeric
10g mixed seeds (such as sunflower, pumpkin, sesame and flax)
2 x 5ml tsp extra-virgin olive oil

1. Put all the ingredients in a blender with 100ml cold water and blitz until smooth. You can add extra water to reach your preferred consistency.

196 cals

Nutty banana shake

Fast 800 diet recipes
Image: Adrian Lawrence. Food styling: Amy Stephenson

SERVES 1 (DOUBLE TO SERVE 2)

1½ x 15ml tbsp full-fat greek yoghurt or dairy-free yoghurt
100ml semi-skimmed milk or dairy-free milk
½ medium banana, peeled and roughly chopped (about 50g prepared weight)
1 x 15ml tbsp no-added-sugar cashew or almond-nut butter

1. Put all the ingredients in a blender with 2 tablespoons of cold water and blitz until smooth. Add extra water to reach your preferred consistency.

216 calories

Chocolate and strawberry shake

Fast 800 diet recipes
Image: Adrian Lawrence. Food styling: Amy Stephenson

SERVES 1 (DOUBLE TO SERVE 2)

100ml semi-skimmed milk or dairy-free milk
2 x 15ml tbsp full-fat greek yoghurt or dairy-free yoghurt
100g fresh or frozen strawberries, hulled
2 x 15ml tbsp jumbo porridge oats
1 soft pitted date
1 x 5ml tsp pure cocoa powder

1. Put all the ingredients in a blender with 2 tablespoons of cold water and blitz until smooth. Add extra water to reach your preferred consistency.

195 cals

SAVE 20% ON DR MICHAEL MOSLEY’S NEW BOOK
The Fast 800 by Dr Michael Mosley is published by Short Books, price £8.99. To order a copy for £6.74 until 19 January, visit mailshop.co.uk/books or call 0844 571 0640; p&p is free on orders over £15. Be sure to read Dr Mosley’s column every week in The Mail on Sunday. Visit thefast800.com for more information about the programme and advice on how to lose weight, stay healthy and live longer.