Recipes & Diets

‘Ditch FAD diets’ says Dr Michael Mosley – plus 7 healthy recipes for the New Year

keto diet michael mosley

Expert on weight loss & maintenance, Dr Michael Mosley tells Healthista readers to ditch the FAD diets & why healthy nutrition and his Fast 800 programme is the key to a healthier, happier you 

Fast becoming a TV super-brand with his proven, trustworthy health advice, Healthista caught up with Dr Michael Mosley to talk fad diets, healthy recipes, Fast 800 and more.

Start 2023 with a weight loss programme that WORKS – visit thefast800.com to sign up to the online programme. 

2023 is here and Healthista plans to encourage a New Year Revolution amongst all of our readers. From fun workouts to nutritious meals, this year is all about healthy choices.

So, if your New Year resolution is to feel amazing and be the best possible you, then you may want to look at these healthy recipes from none other than TV Medic Dr Michael Mosley – a well-known TV doctor famous for his appearances on the BBC since 1985.

You may also know him as the man who popularised the famous 5:2 diet after appearing the in BBC documentary, Eat, Fast and Live Longer, where he discovered the powerful new science behind the ancient idea of fasting.

The 5:2 diet still allowed him to enjoy his food, and when testing out the fasting diet on himself he saw life-changing results. In fact, Doctor Michael Mosley’s Fast Diet has become one of the health phenomenon of our times.

Doctor Michael Mosley has since gone on to write other books including his latest book, The Fast 800: How to combine rapid weight loss and intermittent fasting for long-term health, where he brings together the latest science that suggests how 800 calories is the magic number when it comes to successful dieting and maintaining weight-loss.

Here are 7 healthy Dr Michael Mosley approved recipes to get you started…

Healthy Recipe #1 Breakfast – Berry Nut Chia Pudding

This easy and delicious recipe is rich in fibre, antioxidants and omega 3 fatty acids. With its thick and creamy texture, it will keep you feeling full and satisfied until lunch.

fast 800 michael mosley healthy recipes

Nutritional Information is per serving:

No. serves: 1 Prep time: 2h 10m Cook time: 0
Calories: 410 Protein: 16.8g Fibre: 15.6g
Carbs: 21.3g Sugar: 17.8g Fat: 25.7g

Ingredients:

  • 230 ml full fat milk
  • ½ tsp vanilla extract
  • 40 g chia seeds
  • 25 g blueberries
  • 25 g strawberries, chopped
  • 10 g almonds, chopped

Method:

1. In a medium bowl or container, mix together the milk, vanilla and the chia seeds until combined. Leave to sit at room temperature for 5 minutes, then give them another good stir.

2. Cover the bowl/container and then refrigerate overnight.

3. In the morning, serve the chia pudding scattered with the berries and almonds.

READ MORE: 3 healthy breakfast recipes that will keep you full till lunch

Healthy Recipe #2 Breakfast – Chocolate Protein Porridge

Chocolate for breakfast that is nutritionist approved? What’s not to love!

Full of fibre, protein and antioxidant rich cacao, this protein porridge is delicious and feels indulgent, bringing a little bit of comfort and luxury to your mornings.

fast 800 healthy recipes chocolate protein porridge

Nutritional Information is per serving:

No. serves: 1 Prep time: 5m Cook time: 5m
Calories: 490 Protein: 27.7 Fibre: 12.5
Carbs: 40.1 Sugar: 17.1 Fat: 21.1

Ingredients:

  • 3 tsp cacao powder
  • 15 g chia seeds
  • 200 ml full fat milk
  • 1 tsp vanilla extract
  • 80 g full fat cottage cheese
  • 50 g raspberries, fresh or frozen
  • 40 g whole rolled oats

Method:

1. Place the oats, vanilla, cacao, chia seeds and milk in a small pan with 100ml water (per serve) and bring to a simmer.

2. Cook for 4-5 minutes, stirring frequently until you have a smooth creamy porridge.

3. Take off the heat, stir in the cottage cheese and serve with raspberries (defrost if using frozen).

Healthy Recipe #3 Lunch – Portobello Pizza

A healthy take on the Italian favourite, these cheesy Portobello Pizzas are quick and easy to make, and taste absolutely delicious.

fast 800 healthy recipes mushroom pizza

Nutritional Information is per serving:

No. serves: 1 Prep time: 5m Cook time: 15m
Calories: 342 Protein: 17.2g Fibre: 4.5g
Carbs: 5.5g Sugar: 2.3g Fat: 27.1g

Ingredients:

  • 2 portobello mushrooms
  • 1 Tbsp extra virgin olive oil
  • 1 garlic clove, minced
  • 1 tsp dried mixed herbs
  • 2 Tbsp tomato paste
  • 50 g mozzarella cheese, grated (see note)
  • 30 g cherry tomatoes, thinly sliced
  • Sea salt
  • Black pepper

Method:

1. Pre-heat the grill to high heat. Line a baking tray with baking paper.

2. Combine the olive oil, garlic and half a teaspoon of the mixed herbs together in a small bowl.

3. Brush the tops of each mushroom with the oil mixture and place each mushroom, oil side up, onto your baking tray and grill for five minutes.

4. Take out and flip over – spoon the tomato paste into the open mushrooms and sprinkle with the mozzarella cheese and cherry tomatoes.

5. Place the mushrooms back on the baking tray (cheese side up) and grill until the cheese has melted and is golden in colour (this should take about 5-10 minutes).

6. To serve, sprinkle with the remaining mixed herbs and season with salt and pepper to taste.

READ MORE: Is comfort food a thing? Nutritionist reveals which foods can boost your mood this winter

Healthy Recipe #4 Lunch – Mediterranean Salad with Eggs

fast 800 michael mosley healthy recipes salad

Nutritional Information is per serving:

No. serves: 1 Prep time: 10m Cook time: 8m
Calories: 303 Protein: 20.1 Fibre: 6.4
Carbs: 6.3 Sugar: 5.6 Fat: 20.6

Ingredients:

  • 2 large free range eggs
  • 40 g spinach leaves
  • 40 g cherry tomatoes, halved
  • 1/4 red onion, diced
  • 1/2 cucumber, cubed
  • 1/4 red peppers, cubed
  • 1/2 Tbsp extra virgin olive oil
  • 15 g parmesan cheese, grated
  • 1/4 lemon, juice

Method:

1. Hard boil the eggs in a small pan of water for 7-8 minutes then drain and run under cold water to stop cooking.  Peel and chop.

2. Place the spinach leaves, cherry tomatoes, red onion, cucumber and red peppers into a serving bowl. Squeeze over the lemon juice and olive oil.

3. Top with the hardboiled egg quarters and parmesan – enjoy!

Healthy Recipe #5 Dinner – Whole Baked Fish

This simple fish recipe is just what you need for a low-fuss meal for the whole family. Just throw it in the oven and let it be one less thing to think about.

fast 800 healthy recipes whole baked fish

Nutritional Information is per serving:

No. serves: 6 Prep time: 15m Cook time: 1h
Calories: 202 Protein: 33.5g Fibre: 0.1g
Carbs: 0.4g Sugar: 0.3g Fat: 7.2g

Ingredients:

  • 2.4 kg whole white fish, descaled and gutted (see Notes)
  • 2 Tbsp extra virgin olive oil
  • 3 spring onions, roughly chopped
  • 2 lemons, sliced
  • Sea salt
  • Black pepper

Method:

1. Preheat the oven to fan forced 200°C/220°C/450°F/Gas mark 7.

2. Pat the fish dry inside the cavity and out with some paper towel.

3. Lay 2-3 sheets of tin foil over a large baking tray (long enough to be able to wrap the fish). Place two sheets baking paper in the tin foil (enough to wrap the fish).

4. Place the fish in the middle and fill the cavity with spring onion, and half the lemon slices. Drizzle the fish with olive oil and sprinkle over some salt and pepper. Place the remaining lemon slices on top.

5. Fold the paper over the fish to create a pocket – tuck it in, and then gather the tin foil to wrap the fish – fold the edges over and make sure they’re sealed.

6. Bake the fish for 50 minutes and gently open the foil – checking to see if the fish is cooked through (poke a knife into the flesh around the neck to see if it’s white and flaking). If not yet cooked, cover and seal back up, return to the oven for 5-10 minutes.

7. Once cooked, remove from the oven and release the foil from the edges – allow to rest for 5 minutes before serving with your choice of side dishes.

Notes

We used a red emperor for this recipe. But you could use a snapper or cod too – ask your local fishmonger for the best available within your price range.

Alternatively, you could use a smaller fish – you’ll need about 400-500g per person and the cook time would be considerably less.

Weight of the fish is prior to descaling and gutting. The total flesh weight after the removal of bones, guts, etc equates to approximately 1-1.1kg.

READ MORE: TV Doctor Michael Mosley reveals why ketosis is the ultimate short-term weight loss tool

Healthy Recipe #6 Sides – Lemon Garlic Greens

Our light and zingy side dish complements just about any meal.

fast 800 healthy recipes garlic greens

Nutritional Information is per serving:

No. serves: 1 Prep time: 6m Cook time: 10m
Calories: 178 Protein: 8.8g Fibre: 7.4g
Carbs: 7g Sugar: 5.7g Fat: 12.8g

Ingredients:

  • ½ bunch broccolini, stems trimmed and tops cut in half
  • 3 asparagus spears, woody ends removed
  • 50 g green beans
  • 1 Tbsp extra virgin olive oil
  • 1 garlic clove, minced
  • ½ lemon, zest and juice
  • ½ zucchini, sliced
  • Sea salt
  • Black pepper

Method:

1. Blanch the broccolini, asparagus and green beans in shallow boiling water for 2 – 3 minutes, or until just tender. Drain well.

2. Heat the oil in a frying pan over medium heat. Add the garlic and cook for about 30 seconds, or until fragrant and starting to colour lightly.

3. Add the zucchini and then the broccolini, asparagus and beans then sauté for approx. 2 minutes, or until the veggies are just starting to crisp and turn golden. Remove from the heat.

4. Stir in the lemon zest and juice and season to taste with salt and pepper.

READ MORE: How to lose weight for good – ONE thing this world-leading expert says to do

Healthy Recipe #6 Sides – Roasted Orange Vegetables

A colourful addition to any festive occasion, our fuss-free trio of roasted orange vegetables tastes as good as it looks!

fast 800 michael mosley healthy recipes roasted orange vegatables

Nutritional Information is per serving:

No. serves: 1 Prep time: 10m Cook time: 45m
Calories: 201 Protein: 3.9g Fibre: 8.9g
Carbs: 25.9g Sugar: 15.4g Fat: 7.4g

Ingredients:

  • 100 g sweet potato
  • 100 g butternut pumpkin
  • 1 carrot
  • ½ Tbsp extra virgin olive oil
  • Sea salt
  • Black pepper

Method:

1. Preheat the oven to fan forced 200°C/220°C/450°F/Gas mark 7. Line a baking tray with baking paper.

2. Chop your vegetables into large, even sized chunks and toss in olive oil with salt and pepper. Spread evenly over the baking tray (no more than one layer).

3. Roast for 40-45 minutes (smaller batches may need less time, larger batches may need longer) – check once or twice in this time and rotate the tray for even cooking.

READ MORE: Looking for permanent weight loss? Top dietitian says answer lies in your DNA

Healthy Recipe #6 Drinks – Orange Kombucha Mocktail

This fun, refreshing and alcohol-free drink is loaded with gut-friendly bacteria – your tummy and head will thank you!

fast 800 michael mosley healthy recipes drinks orange kombucha

Nutritional Information is per serving:

No. serves: 1 Prep time: 3m Cook time: 0m
Calories: 36 Protein: 0.5g Fibre: 1.4g
Carbs: 7.5g Sugar: 7.5g Fat: 0g

Ingredients:

  • Ice
  • 150 ml kombucha
  • 150 ml sparkling mineral water
  • ½ orange, juice and garnish
  • Fresh thyme, for garnish

Method:

1. Set up a glass/es with ice.

2. Pour in kombucha, sparkling water and squeeze in the juice of ½ an orange in each.

3. Garnish with a slice of orange and a thyme sprig.

Start 2023 with a weight loss programme that WORKS – visit thefast800.com to sign up for a 7 day FREE trail of the online programme. 

Dr Michael Mosley provides a 12 week weight loss programme, where he brings together the latest science that suggests how 800 calories is the magic number when it comes to successful dieting and maintaining weight-loss.

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