The fast 800 recipe book

Recipes  are in the cookbook

The fast 800 recipe book

The fast 800 recipe book banana and pecan muffin

The fast 800 recipe book overnight oats

The fast 800 recipe book salmon ( I used salt reduced salmon )omelette

The fast 800 recipe book pea and asparagus pea mint fritter muffin

The fast 800 recipe book chicken and pea soup

The fast 800 recipe book cheat’s one-pot cassoulet

The fast 800 recipe book nutty banana smoothie

The fast 800 recipe book chinese style drumstick *(I used chicken breast)

The fast 800 recipe book chicken bacon and avocado salad

The 8-week blood sugar diet cookbook

Recipes are in the cookbook . These photos are mine of the meals I have made using the recipe.

Big mushrooms with feta the 8week blood sugar diet cookbook recipe page 30 (130 cal)

The 8week blood sugar diet cookbook Vietnamese pho

The 8-week blood sugar diet cookbook tomato ham & Lentil soup

The 8 week blood sugar diet : speedy spicy beans recipe page 250

Thai red curry- The 8-week blood sugar diet cookbook

Gravy: onion

Homemade onion gravy

Homemade Onion gravy

1qty serves 2

  • 1 small brown onion sliced
  • 1tsp gluten free cornflour mixed with water to make slurry
  • 1tbs white vinegar
  • 1tb organic flour
  • 2tb salt reduced tomato sauce
  • 1 cup chicken bone broth
  • 10g organic butter cubed
  • 1tsp organic raw sugar
  • 1tsp 100% honey ( from friends  beehive )


  1. Slice onion
  2. Place butter and sliced onion in non stick skillet and cook until onions are almost translucent
  3. Add flour and cook until it’s all mixed with no lumps
  4. Add remaining ingredients simmer on low until sauce thickens.
  5. Serve hot with sausages or steak

Friday menu

Breakfast  Guacamole  and crackers

Guacamole and crackers

Morning tea kombucha,



The fast 800 recipe book pea and asparagus pea mint frittata muffin

Afternoon tea: steamed mini dim Sim

Steamed mini dim sim with Thai oyster sauce

Dinner ..hubbys having same as yesterday


Salsa, Mexican beans with jalapenos, rice, lite sr cream and avocado

I had

Gluten free Sausages, homemade onion gravy, steamed vegetables

Total calories for me today 849.

Thursday’s menu

*800 calories for the meals hubby had

Breakfast : we both had same breakfast

The fast 800 recipe book salmon omelette (I used salt reduced salmon and 1 egg not 2), 1/4 avocado (no skin), 3 cherry tomatoes

Morning tea kombucha



Crudites (organic carrot, celery, cherry tomatoes) and ranch, lactose free cheese

Lunch hubbys lunch #27 soup

Noodles with miso soup

Afternoon tea : we both had same

Beetroot hummus and crackers


Dinner: Hubbys dinner : soup #23


Zero sugar dry ginger ale


SPC peaches in juice


My lunch

Steamed chicken w lemon and mint with organic basmati

My dinner:

Fish fingers, guac, mixed leaves, mayo, wrap

Soup #27

My recipe was Inspired by almost instant noodle soup recipe in the fast 800recipe book.

My version 109 calories and slightly different ingredient and I  put it in a takeout soup container with lid rather than a jar and seasoning in separate container so hubby can take to work, then he just has to add his hot water and lunch is done.

Noodles with miso soup

#27 Noodle soup with miso

Ingredients serves 1

1/2 packet slendier konjac fettucine

1 miso paste pouch

1tb organic ginger

1tb dark soy

1/2 green shallot sliced on diagonal

1 Portobello mushrooms sliced

1 handful fresh baby spinach chopped

1 handffresh coriander

1 cup boiling water

Option to add 1/4 ts red chili flakes


Chop ingredient as listed

Drain fettucine under hot water in sieve

Place mushroom then noodles with remaining ingredients in a microwave bowl  and cover with lid for 4minutes. The boiling water should soften the vegetables but If not hot enough from boiling water microwave for 2 minutes more.

Tuesday’s menu


Crumbed tenders #1 & #2, lettuce, cherry tomatoes, cucumber, avocado, lite French dressing

Morning tea

1/2 of Guac shown and 4 crackers

Kombucha 1 cup


The fast 800recipe book Banana pecan muffin

Afternoon tea : zero sugar Schweppes dry ginger ale

Dinner: sweet n sour vegetables

Sweet n Sour vegetables see my sauce on separate post

Soups: #15, #9, #23

#15 Chicken & organic pea soup

#15 Chicken and organic pea 

Ingredients serves 1

  • 1 chicken stock cube massell salt reduced
  • 1 cup filtered water
  • 1 raw chicken breast fillet cubed
  • 1 light pinch onion powder
  • 1 light pinch white pepper


  1. Cut chicken into cubes
  2. Place all ingredient in saucepan
  3. Bring to slow boil then simmer until chicken is cooked through.
  4. Enjoy hot.


Soup #23 Mexican Bean Salsa with kale

#23 Mexican beans, kale and salsa (138 cal/serve)

Ingredients serves 2

  • 2-3 branches minus stem Organic Kale
  • 1 Organic carrot sliced
  • 1 stalk Organic Celery
  • 140g Organic mixed beans Mexican style
  • 40g Old el Paso mild Salsa
  • 1 cup Salt reduced chicken stock


  1. Pull kale off stem and discard stems.
  2. Cut Celery and carrot on diagonal .
  3. Place all ingredient in saucepan.
  4. bring to simmer for about 7-10 minutes.
  5. Serve hot

#9 Miso Chicken hotpot

#9 miso chicken hotpot 

Ingredients serves 1

  • 1 chicken breast fillet cut into strips
  • 1 pouch miso
  • 3 button mushroom sliced
  • 1 green shallot sliced on diagonal
  • 1 cup water


  1. Place all ingredient in saucepan
  2. Cook until chicken is cooked through no longer pink.
  3. Serve hot

Monday’s menu

Breakfast: (still crook,  not 100% today so taking it easy on my gut)

My breakfast

Lettuce, nitrate free bacon, organic egg, ranch dressing

Hubbys breakfast

Balsamic vinegar, spinach, tomato, bacon, Portobello mushrooms

Morning tea kombucha

Lunch: chicken & organic pea soup

Afternoon tea: dry ginger ale zero sugar


Crumbed tenders #1, garden salad, chips, sweet chili

Crumbed tenders #2, Thai sweet chili sauce

Crumbed Tenders 

Ingredients serves 2 makes 6 pieces

  • Crumbing mixture #1 rice flour organic garlic sea salt black pepper thyme
  • Crumbing mix #2 couscous, plain flour, thyme, paprika, parmesan,
  • 1 beaten organic egg
  • 6 chicken tenders


  1. flatten tenders with mallet first in zip lock bag so it’s not sticky
  2. Beat egg put into tray
  3. Mix crumbing mix #1  place on a plate and mix #2 put on separate plate for dipping
  4. Dip chicken pieces one at time on both sides in egg then drain and dip into crumbing mix #1 or #2
  5. Place rack over a baking tray, a lined metal baking rack with baking paper on a rack
  6. then place chicken on paper on rack. Cover when all done place in fridge for 10-20minutes before baking in 180*c oven preheated
  7. Spray chicken with cooking spray on both sides
  8. Cook chicken on paper lined rack with rack over oven tray.
  9. Place water in oven tray so oven steams while cooking.
  10. Cook for 15-20 minutes *If serving chips, cook 20 frozen straight cut chips at same time on separate tray.
  11. Serve 3 tenders with 1tb sweet chili sauce , 1/2 qty garden salad and 10 baked chips per person

Garden salad

Ingredients serves 2

  • 4 cos leaves
  • 6 cherry tomatoes sliced in half
  • 5 slices cucumber sliced in half
  • 1/2 cheek red capsicum sliced
  • 1/2 avocado sliced into cubes
  • 1tb lite French dressing


  1. Slice as listed.
  2. Add all ingredient to salad bowl.


Sunday’s menu

Breakfast: eggs cooked in pie maker

2 Poached organic eggs, 45g smoked salmon, 1tsp lactose free sour cream with sprinkle chives, 1/2 avocado, 1handful coral lettuce and 3 cherry tomatoes (* I had leftovers :3 cherry tomatoes and 1 poached organic egg as I was full)

1 cup Kombucha

Lunch:  hubby had the soup and I omitted red pepper flakes when making I it.

The 8-week blood sugar diet cookbook tomato ham & Lentil soup page 66

Steamed bassa fish fillet  with 1tsp organic  ginger and 1tb fresh mint, 1/3 cup organic organic basmati rice, 1 handful mixed leaves, 2 wedges lemon (my lunch as I’ve been crook all night)

Afternoon tea

1 packet premium Crackers with 1.5 Tb Chris ‘s avocado dip

Dinner: this was my dinner, all organic and steamed in microwave for 4minutes. (Hubby had leftovers from last night)( chicken was pre-cooked in skillet the other day)

Steamed 1/3 cup organic basmati rice and 1/3 cup organic mixed vegetables, 1 pan fried chicken breast with 1Tb lite French dressing

800 Calories Day 3


Big mushrooms with feta the 8week blood sugar diet cookbook recipe page 30 (130 cal) (2 mushrooms per person )


Morning tea: 1 cup kombucha


Vietnamese Pho The 8-week blood sugar diet cookbook recipe page 65 (120 calories)

Afternoon tea :

1tsp Honey, 1/2 banana , 1 slice sourdough

Dinner: Cook with Barb Indian Masala Dhal

Love my Earth Dahl Masala with organic lentils, organic coconut milk, fresh coriander. Served with homemade raita, mango relish

(*this is same spicy spinach & lentils in the 8-week blood sugar diet cookbook but I bought Dahl mix as it was all organic spices)

Supper : none