• Coffee with 1/4 cup skimmed milk 20 kcal
• Homemade 2% yoghurt with 1 tsp stevia blended with 50 g blackberries 57 kcal

• 3 cups of mixed leaves, 2 stalks of celery, 1/2 and apple & 4 chopped hazelnuts.  Dressed with 1 tsp. lemon juice, 10 g 2% yoghurt, 1 tbsp. chopped parsley and 1/4 tsp sea salt.  116 kcal

• Prawn Summer Rolls with sweet chilli and soy dipping sauces 285 kcal

FAST DAY PRAWN SUMMER ROLLS

WHAT YOU NEED

• 3 rice paper rolls (check the calorie content of them as they can vary.  The ones I used were 70 kcal for 3)
• 100 g prawns
• 1 medium carrot, chopped as thinly as possible
• 1/2 a red or yellow pepper, sliced thinly
• 50 g Chinese greens (I used Pak Choi)
• 10 g spring onion, 1/4 of it chopped into small piece for the soy dip and he rest cut into thin strips for the wraps
• 2 tsp cilantro

WHAT YOU DO
Soak the rice paper rolls in warm water till soft and fill each one with prawns and chopped veggies.  Sprinkle a little chopped cilantro on and roll them up.  Place on a plate with wet kitchen roll over them to stop them drying out.  Make the soy dip by adding the soy, chopped spring onions and furikake.
Slice the rolls into bite size pieces and sprinkle with a little furikake.

CALORIES: 285 kcal


I also added 30ml skimmed milk for adding to cups of tea throughout the day.  Total calories for the day was 500 kcal.

Raita is an Indian, Pakistani and Bangladeshi condiment made with yogurt and can be used as either a sauce or dip, or a salad. The yogurt may be seasoned with coriander, cumin, mint, cayenne pepper, and other herbs and spices

KICK ASS FAST DAY RAITA

WHAT YOU NEED
1/4 cup 2% Yogurt  (I use my homemade yogurt)
40g cucumber
Fat handful of fresh mint leaves, sliced thinly
1/2 tsp ground cumin
1/2 tsp paprika
1/4 tsp cayenne (adjust accordingly, this amount gives you a fiery pink dip with tingly lips)
1/4 tsp sea salt

CALORIES: 49 kcal

WHAT YOU DO
Grate the cucumber on the fine blades.  Place on kitchen towel and wrap the cucumber up and over the sink squeeze as much water from it as you can.  Now add everything to the yoghurt, mix, cover and place in the fridge for at least an hour, if you can.  This will help the flavours mingle and marry perfectly together.

WHAT TO DIP INTO IT
I love toasted flat breads, simply cut and placed in the oven till golden (For non Fast Days brush them with olive oil and dust with sea salt before they go in the oven).  Red pepper, carrot and fennel are firm favorites too.  This is also great in sandwiches and wraps.


It's worth noting that I eat this on non Fast Days too, with no extra calorie boosting additions.  The joy of this dish is that oil is never added to it so it lacks nothing, unlike foods where you tinker with their basic recipe to create a low cal version; this in my opinion is the best Fast Day Food.









I am not a diet or nutrition expert. Anyone who wishes to try this diet plan needs to first check out all of the details right here. All of my calorie values are plucked from either the packet or the internet. All recipes and images are my own.