fast fast - LighterLife FAST

fast
LighterLife Fast
is a 5:2 fasting plan
made easy – no
cooking, no calorie
counting, no fuss!
fast
HEALTHY
RECIPE IDEA
non-fast
days
What you do...
Only
461 kcal
5 days - keep your weight in check
On non-fast days, your diet should consist of a healthy, balanced range of foods.
As a rough guide, 1/2 of your daily intake should be veg, 1/4 protein (eg lean meat, dairy, eggs,
pulses), 1/8 whole grains (eg rice, oats, quinoa), and 1/8 fruit.
2 fast days - have four LighterLife Fastpacks any day (any combination)
Four Fastpacks contain 100% of your recommended daily allowances (RDAs)
of vitamins and minerals, with plenty of protein and fibre - all for around 600 kcal.
“LighterLife Fast is a
great way for us to keep
our weight in check”
HUSBAND,
DENISE WELCH AND
LINCOLN TOWNLEY
per serving
Speedy Caribbean chicken
with fruity black bean sauce
SERVES 2 • 461 kcal, 43g protein, 65g carbs, 4g fat per serving
1 x 200g (7 oz) can pineapple 1 garlic clove, finely chopped 1 x 200g (7 oz) can black
cubes in natural juice
(or 1 tsp minced garlic)
beans, drained and rinsed
2 skinless chicken breast fillets 1 tsp curry paste
1 tbsp mango chutney
60g (2 oz) basmati rice
1 red chilli, deseeded and
freshly ground black pepper
1 red pepper, deseeded and
finely chopped
thinly sliced
2 cm (1 in) piece root ginger,
2 spring onions, sliced
peeled and finely chopped
Over a medium heat, add 2 tablespoons of the pineapple juice to a heavy-based frying pan,
then add the chicken fillets and cook for 5-7 minutes each side, until browned.
Meanwhile, cook the rice according to the packet instructions.
Add the red pepper, onions, garlic, curry paste, chilli and ginger to the frying pan, and cook
gently for 3-5 minutes until the onion is soft, turning the chicken occasionally. Stir in the
beans, pineapple cubes, remaining juice and chutney, bring to the boil and simmer over a
medium heat for 5 minutes. Serve the rice with the chicken and sauce spooned over the
top and season to taste with black pepper.
Find further information, helpful tips, free meal planner ideas
and lots more easy, tasty recipes on our website
lighterlifefast.com
Meal planner ideas
Use our planner to help you plan your meals for the week ahead, including our delicious
rich pork casserole. PS There are lots of different recipes to try.
BREAKFAST
LUNCH
To help you along the way, we have created a list of the important ingredients
you will need for your weekly planner. You may even have some of these items
in your cupboard already!
Weekly Shopping List
DINNER
MON
FAST DAY - 4 tasty and satisfying Fastpacks, 100% nutrition minus the calories
Apples
Olives
Meat & Fish
TUES
Porridge with cinnamon,
sliced apple and sultanas
Beetroot and walnut dip
with mixed veg dippers
Walnut & anchovy crusted
salmon
Asparagus
1 onion
Achovies
Tomato and feta
bruschetta
Roasted vegetables with
pearl barley & balsamic
dressing
Beetroot
Parsnips
Lean beef or turkey mince (250g)
WED
Nectarine, yoghurt and
granola breakfast pot
THUR
FAST DAY - 4 tasty and satisfying Fastpacks, 100% nutrition minus the calories
FRI
Asparagus and red
pepper omelette
Salad nicoise
Chilli con carne
Greek yoghurt with
toasted almonds and
berry compote
Baked sweet potato
with a spring onion and
creme fraiche topping
Caribbean chicken with
fruity black bean sauce
(recipe included)
Red chili's
1 red onion
3 red peppers
2 shallots
Bunch of spring onions
Sprouting broccoli (150g)
16 tomatoes
2 chicken breasts
Lean pork (500g)
Salmon fillets
Smoked salmon
Tin of tuna in spring water
SAT
Scrambled egg on
multigrain, multi-seeded
bread with smoked salmon
Gazpacho
Rich pork casserole with
mushrooms & soy sauce
Butternut squash
Capers
Carrots
Celery
Cucumber
Fresh basil
French beans
Fresh parsley
Garlic
Ginger
Lemon
Mixed salad leaves
Mushrooms (200g)
Nectarines
Dairy
Eggs
Low-fat feta cheese
Freezer
Frozen mixed berries
Peas
SUN
Helpful tips
Tub of fat-free Greek yogurt
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Keep scrolling to discover some
more ingredients needed for these
delicious recipes
lighterlifefast.com
Things you may already have
lbs in
‘I lost 10st 13
10 months on
tal’
LighterLife To
GLYNIS JOHN,
ST ALBANS
Kitchen cupboard
Almonds
1 can black beans (200g)
Granola
2 cans kidney beans (400g)
Mango chutney
Multigrain, multi-seeded bread
Passata (400ml)
Pearl barley
Balsamic vinegar
Basmati rice
Cayenne pepper
Chicken stock
Chilli powder
Tin of pineapple cubes (200g)
Porridge oats
Pumpkin seeds
Readymade bread crumbs
Star anise
Sultanas
Sweet potatoes
Walnuts
Cinnamon
Curry paste
Dark soy sauce
LighterLife Savoury Broth
Paprika
Have you got more weight to lose?
We have other plans available in LighterLife Centres, too...
LighterLife Total
LighterLife Lite
If you’ve got more than 3 stone to lose,
LighterLife Total is the quickest way to
a new, lighter you. Replace ordinary
food with four LighterLife Foodpacks a
day and, with the opportunity to attend
weekly support groups, you could lose
up to a stone a month.
If you have between 1 and 3 stone to lose,
then choose LighterLife Lite. Along with
attending our life-changing weekly support
groups, you can enjoy three LighterLife
Foodpacks and a healthy meal each day.
To find your nearest LighterLife Centre visit lighterlife.com