Lose weight - fast! The quick and easy way to shed those festive pounds - starting today!

1. new year
fat loss plan

2. now is the time to get healthy, lean and sharp!
Statistics regarding average weight
gain over the festive/party season are
inconclusive. Some people gain up to
9 or 10 pounds, others gain as little
as 2 pounds and some see no
difference in their weight whatsoever.
HOWEVER
Many of us understandably feel the
need to treat ourselves to a bit of
tender loving care as we may have
overtaxed the body systems just a
little and are not leaping into the new
year feeling at our healthiest, sharpest
and leanest best!

3. give your body a fighting chance!
The temptation to ‘detox’ or seriously cut
our calorie consumption or adopt some
crazy but current fad diet can be strong
at this time of year but what does the
body think to these methods?
Not a lot!
It doesn’t respond too well to ‘sharp,
shock treatment’. It has to be cajoled into
change, our fat cells have to be gently
encouraged to relinquish stored fat to
fuel a good percentage of our daily
energy requirements and it has to be
optimally nourished before it accepts that
famine is not just around the corner so it
can comfortably and happily keep the
metabolic and fat burning mechanisms
firing on all cylinders and allow fat loss to
happen on a daily basis.

4. so how and why does this diet plan work?
• It ensures that gut-wrenching hunger pangs and mind-numbing
cravings don’t occur - a vital part of the whole fat loss game!
• It promises that every meal and snack is tasty and nourishing rather
than unexciting and repetitively hard to factor into a busy day.
• It includes health-essential, protein-rich foods in every meal and snack.
• It focuses on the addition of health-enhancing and fat-busting fats to
meals and snacks at least twice a day (many fear fats believing them to
be ‘fattening’ or health-disruptive but quite the opposite is true!)

5. so how and why does this diet plan work?
• It allows the dieter to make his or
her own decision as to when they
wish to have their first meal or snack
of the day rather than slavishly
following the overly-touted mantra
of breakfast being the most
important meal of the day for fat
loss (never been proven!)
• It says a great big yes to fruits and
vegetables, our number one source
of carbohydrates and protective
plant chemicals and includes just the
occasional addition of foods rich in
starches despite the ongoing advice
from those we should be able to
trust to base all our meals and
snacks around them for fat loss
(again, never been proven!)

6. first thing every morning
exercise plus a digestive and cleansing boost
then
‘Burst’ Training
Fall out of bed then run, skip or trampoline for
half an hour. Manageable speed for 4 minutes
then as fast as you can for 1 minute and
repeat until your half hour is up. Wear ankle
and wrist weights if you have them - adds a bit
of resistance and prompts extra fat burning…
Hot Lemon and Ginger
Put 1 or 2 tablespoons of freshly-squeezed
lemon or lime juice in a mug of hot water, add
a good pinch of sea salt crystals, grate in
some peeled fresh root ginger, stir well and
leave to cool a little before stirring in a
teaspoon of Manuka honey.

7. breakfast or as soon as you are hungry
a filling balance of protein, fat and carbohydrate
2 Eggs
(scrambled, poached, boiled)
with sprouted rye bread,
toasted and lightly buttered
Overnight Bircher Muesli
see recipe - ready to go first
thing in the morning or to take
to work
or

8. mid morning and/or mid afternoon snacks
a protein and fat-rich snack
Mixed Fresh Nuts and
Seeds
(2 handfuls max per day)
Hummus and Raw
Vegetable Sticks
(small carton of hummus, lots
of veg sticks)
or

9. Cottage Cheese or Yoghurt and
Fruit
(small tub natural cottage cheese or
yogurt, colourful selection of fruit)
Oatcakes and Nut Butter
(2 plain oatcakes with peanut,
almond or cashew nut butter)
or
mid morning and/or mid afternoon snacks cont.
a protein and fat-rich snack

10. lunch
soup and salad
Soup
meaty, beany, lentilly, fishy with
lots of vegetables - steer clear of
the creamy ones and those with
pasta, rice or potatoes
Mixed Salad
make your own (see suggested
recipe) or pick up a ready-made with
lots of greens, some protein and
only use half the pack of dressing
and

11. dinner
a good helping of protein, a few good fats
and plenty of vegetables (no starch)
Parcel-Baked Fish
See recipe - stick with my
recommendations or create your
own parcel
Meat, Poultry, Fish or Tofu
See quick dinner recipe
suggestions and always include
lots of vegetables
One-Pot Chicken
See recipe - really easy and also
great with fish in place of chicken!
Pasta a la Nicoise
Super-quick and easy but only
once a week!

12. should you find you are occasionally a bit chilled or jittery before
you go to bed or find it difficult to get to sleep or wake up in the
night and can’t get back to sleep, have a small bowl of miso broth
or a cup of hot chocolate made with warm soya milk and dark
chocolate granules (Green & Blacks works well)
bedtime snack

13. drinks
stay hydrated throughout the day (between meals rather than with
meals) with regular glasses of water, a glass or two of coconut water, a
couple of cups of tea and a small, rich, dark coffee early in the day
Still and Sparkling Water on
its own and/or ‘infused’ with
slices of fresh fruit and/or
vegetables
Teas: black, green, white,
fruit, herb - piping hot or well-
chilled with no milk or sugar
Coffee: small, dark and rich
made with fresh coffee
beans. No sugar but
perhaps a dash of cream
occasionally!
Coconut Water: really
refreshing when you add ice,
some coconut flakes/shavings
and a dash of lime juice!

14. out for lunch/dinner?
doesn’t have to mean a huge deviation from the diet - just stick
with the following suggestions and all will be fine!
Steer Clear of Starch
Have a light soup for starters (really fills
you up) then meat, poultry, fish,
shellfish or a vegetarian protein
alternative with lots of vegetables or
salad for mains, say no to bread, pasta,
potatoes, rice, noodles, naans etc and
if you absolutely have to have dessert
occasionally, go for fresh fruit or a fruit
sorbet and a pot of fruit or herb tea
Have a Snack or a Light
Soup Beforehand
It makes a massive difference if you
are not ‘starving-hungry’ when you go
out so have one of the recommended
snacks or a mug of miso broth
(available in sachets) - OR - if you are
really rushing, a piece of fruit and a
small handful of fresh nuts or seeds
Alcohol
You may well have had more than your
fair share over the festive season in
which case your best option is to give
your liver a break but the occasional
glass of dry champagne, dry white
wine, rich, ruby red wine or even a gin/
vodka martini won’t do too much
damage as long as you have plenty of
water alongside

15. a few fat loss boosting extras (optional)
Cherry Active
30-60mls with 250-500ml water
with breakfast or after exercise
Sucroguard
one capsule, 3 times a day 15-30
minutes before meals
Omega 3s
3 to 6 capsules per day with or
between meals
Glucomannan Fibre
three capsules, three times a day
with food
Matcha Green Tea
one cup using the powder or one
ready-to-drink carton per day
L-Glutamine
one teaspoon once a day
between meals

16. overnight bircher muesli (makes 2-3 servings)
Ingredients
6 tablespoons oats
140ml coconut water
2 tablespoons flaked almonds (toasted or un-toasted)
½ tablespoon Manuka honey
1 tablespoon 0% fat Greek yoghurt
2 teaspoons lemon/lime juice
½ apple, peeled, cored and grated
4 fresh mint leaves, very finely chopped
Method
Combine all the ingredients in a bowl, mix really well, cover and place in the fridge overnight. Serve with a
sprinkling of cinnamon powder or grated nutmeg on top.

17. Ingredients
1 white fish fillet of choice
1 generous handful fresh spinach leaves
1 small onion, peeled and very finely sliced into rings
6 fresh asparagus tips
1 ripe tomato, sliced
1 small red chilli, de-seeded and finely sliced (optional)
1 tablespoon fresh parsley or coriander leaves, chopped
2 teaspoons lemon juice
2 teaspoons good olive oil
Sea salt and freshly ground black pepper
Method
Preheat the oven to 200C/400F/Gas Mark 6.
Lay out one piece of aluminium foil about 12-14” square and place the spinach on it.
Lay the fish fillet on the bed of spinach followed by the onion, asparagus, tomato,
chilli (if using) and herbs.
Drizzle the lemon juice and olive oil over and season lightly with salt and pepper.
Fold the foil to create a parcel, leaving plenty of space around the contents, place on
a baking sheet and bake for around 25 minutes or until the fish is cooked and the
juices run clear.
Timing will depend on the thickness of the fish fillet so take a peek after 25
minutes. Be careful when opening the foil as hot steam will escape.
When cooked, lift the contents of the parcel onto a warmed plate and spoon over
the delicious juices.
parcel-baked fish (makes 1 serving)

18. Ingredients
1 tablespoon pine nuts
1 tablespoon olive or avocado oil
½ red pepper, de-seeded and finely sliced
4 spring onions, trimmed and finely sliced
1 skinless chicken breast, carved into bite-sized slices
Crunchy lettuce leaves, torn into edible bites
½ cucumber, peeled, seeds removed and thinly sliced
½ courgette, wiped and grated
A handful of frozen peas, soaked in boiling water for 5-10 minutes
A handful of beansprouts
Large tomato, sliced or quartered
½ avocado, stoned, peeled and sliced
For the dressing:
3 tablespoons extra virgin olive oil
½ tablespoon white wine vinegar or lemon juice
1 teaspoon coarse grain or Dijon mustard
A pinch of sea salt
Freshly ground pepper
Method
Toast the pine nuts in a frying pan over a medium heat until golden and set aside.
Sauté the peppers and spring onions in the oil until soft and slightly caramelised around the edges then remove with a slotted
spoon, cover and keep warm.
Add the chicken to the remaining oil and sauté gently until cooked through but still juicy.
Meanwhile, mix all the dressing ingredients in a small pan or microwaveable dish and very gently heat through.
Load a good helping of the lettuce leaves into a wide serving bowl, add the cucumber, grated courgette, peas and beansprouts
then top the salad with the hot onions and peppers followed by the hot chicken and finally the tomato, avocado and pine nuts
and the warm dressing.
fabulous warm salad (makes 1 serving)

19. Ingredients
400g peeled and diced sweet potato
6 cloves garlic, unpeeled
4-6 organic chicken thighs, skin on 75mls chicken or vegetable
75mls chicken or vegetable stock
Half a lemon cut into wedges
2 tablespoons extra virgin avocado or olive oil
Sea salt and freshly ground black pepper
2 small courgettes, wiped and cut into good-sized chunks
1 red chilli, de-seeded and finely sliced
100g chorizo, sliced
1 small bag baby spinach leaves
2 tablespoons roughly chopped fresh parsley leaves
Method
Preheat the oven to 220C/425F/Gas Mark 7
Spread the sweet potato and garlic over the base of a fairly deep roasting tin and place the chicken (skin side up) on top.
Pour the stock in, pop the lemon wedges around the tin, drizzle the oil over the whole lot, season with a good pinch of
salt and lots of pepper and place the roasting tin (uncovered) in the middle of the oven for 20 minutes.
Remove the tin from the oven and add the courgettes, chilli and chorizo, mix everything well but still keep the chicken
(skin side up) on top and return to the oven for another 20 to 30 minutes or until the chicken is cooked through and the
vegetables are ‘al dente’.
Remove the tin from the oven again and stuff the spinach and parsley leaves in and around everything - seems like there
is way too much (and they can be tricky to control!) but they soon wilt - then return to the oven for 5 to 10 minutes
before serving.
NB: you can also create something equally delicious with chunky fillets of fish but as fish cooks quickly, don’t place them
on the bed of vegetables and chorizo until 15 to 20 minutes before the end of the cooking time (less if you are using thin
fish fillets).
one-pot chicken and chorizo (makes 4 servings)

20. Ingredients
20 cherry tomatoes, halved
Extra virgin olive oil
Sea salt and freshly ground black pepper
1 medium red onion, peeled and finely chopped
1 garlic clove, peeled and crushed
220g best quality tuna in olive oil (tinned or jarred)
12 stoned black olives, halved
1 tablespoon capers
2 ready-roasted sweet red peppers in oil, drained and chopped
2 teaspoons dried mixed Italian herbs
2 tablespoons anchovy paste
Grated zest of 1 lemon
300-400g dried pasta of choice
2 good handfuls finely chopped parsley leaves
Method
Preheat the oven to 200C/400F/Gas Mark 6. Place the tomatoes in a bowl, drizzle with a couple of teaspoons of olive
oil, a good pinch of sea salt and a few grindings of black pepper, mix well then spread the tomatoes on a baking tray and
roast in the oven on a high shelf until caramelised around the edges (around 15 minutes).
Sauté the onions with a tablespoon of oil and a pinch of sea salt in a large sauté pan over a medium heat until soft, add
the garlic and continue to sauté for a further few minutes then add the tuna (oil included), olives, capers, peppers, herbs,
anchovy paste and lemon zest, stir well and continue to sauté over a low heat. Carefully stir in the tomatoes when they
are nicely roasted.
Cook the pasta according to packet instructions then using tongs or a slotted spoon, transfer the pasta to the sauté
pan (plus a couple of tablespoons of the cooking water) and toss everything together. Check the seasoning before
serving topping each dish generously with parsley.
pasta a la nicoise (makes 3 servings)

21. Very Quick Chicken
Steam a skinless skinless chicken breast either on a plate (cover it loosely with tinfoil/greaseproof paper) over a pot of
simmering water or in a steam basket for 10-15 minutes until cooked through. Spread pesto or olive paste on top and
put under the grill (low heat) for a couple of minutes until bubbling.
Very Quick Salmon
Lightly paint a salmon fillet or salmon steak with olive oil and grill under a moderate heat for 7-8 minutes, turning once.
Sprinkle with Worcestershire Sauce or Balsamic vinegar and lime or lemon juice just before serving.
Very Quick Fish
Grill or microwave a couple of white fish fillets until fish flakes easily (4-6 minutes dependent on type/thickness of fish).
Warm through a couple of tablespoons of tomato salsa while the fish is cooking.Top the fish with the salsa and sprinkle
with chopped herbs, ground black pepper and lemon juice at the last minute.
Very Quick Lamb
Rub a lamb steak with lemon zest, a pinch of cinnamon and a splash of olive oil mixed. Grill under a moderate heat for
4 minutes each side if you like it pink, longer for well done. Put on a warm plate and leave to rest for a few minutes
while you heat through a little fresh orange juice with very finely diced red chilli then pour this over the lamb.
Very Quick Pork
Mix a spoonful of peanut butter with a little sweet chilli sauce and season with pepper. Put 2 thinly sliced pork fillets on
a baking tray, brush the tops with half the nutty mixture and grill under a moderate heat for 2 minutes. Carefully turn
the pork over, brush the other side with the remaining mixture, then grill for another 2 minutes or until just cooked
through. Serve with fresh apple slices and chopped fresh coriander and/or mint.
Very Quick Mackerel
Bake a couple of smoked mackerel fillets (skin side down) in a medium hot oven until deliciously hot and smokey.
About 4-5 minutes.
quick dinner suggestions (each makes 1 serving)

22. Very Quick Prawns
Coat half a dozen large, fresh prawns with chilli, garlic or lemon-infused olive oil and grill both sides until pink but
not dried out (2-6 minutes depending on the size of the prawns).
Very Quick Omelette
Preheat the oven to 375F/190C/gas mark 5 and lightly grease a small baking dish with olive oil. Beat 2 eggs in a bowl
and add stuff from the fridge (see below for suggestions). Season with sea salt and pepper and pour into the
prepared dish. Bake for 15-20 minutes or until the top is slightly golden and a knife inserted in the middle comes out
clean. Let it cool for a few minutes before serving.
• diced cold ham
• diced cold cooked chicken
• diced Swiss cheese
• sweet peppers/artichokes/sun-dried tomatoes in jars
• freshly chopped parsley/basil
• whatever you have in stock!
Very Quick Tofu
Cut firm tofu into cubes and stir fry quickly in a little olive oil mixed with crushed garlic and grated fresh ginger. Add
a squeeze of runny honey and top with toasted flaked almonds.
Very Quick Burger
Use freshly ground lean beef or soya mince which has been soaked as per packet instructions. Add some sea salt
crystals, ground black pepper and other spices of choice (cumin, coriander, curry powder, chilli powder etc), plus a
few shakes of Worcestershire Sauce or Balsamic vinegar. Mould into burger shapes and chill for 15 minutes before
grilling.Top with a slice of goats cheese or cheddar towards the end of cooking until melted and bubbling.
more quick dinner suggestions (each makes 1 serving)

23. for more info
about me,
my fat loss diets
and books,
recipes and a whole
lot more
head to my website
www.fionakirk.com