Day 12 has been our best so far in terms of managing to delay eating. We had the leftover soup from Day 11 for lunch at 1pm. I didn’t start preparing our evening meal until about 4.30, and it took a bit of work so wasn’t ready to eat until 5.30.

Chicken, salad and zucchini fries

Recipe for zucchini fries (serves 2)

300g zucchini/courgettes, cut into batons
25g flour
1 egg white
75g breadcrumbs
25g parmesan, grated
seasoning (salt, pepper, cayenne)

Total calories per serving: 240

Method: Heat the oven to 400°F/200°C. Have three large bowls ready, one with the flour, one with the egg white and one with the breadcrumbs/parmesan/seasoning. Cover the zucchini batons with flour first, then put them in the egg white (I found it easiest to put them all in at once and stir them with my fingers to get them coated), then into the breadcrumb mixture. Once they are well covered with breadcrumbs, put them on a baking sheet and bake for 20 minutes.

While they are cooking, put the salad together:

Recipe for garden salad (serves 2)

100g red pepper, chopped
340g tomatoes, chopped
100g cucumber, diced
1 tbsp balsamic vinegar

Total calories per serving: 55

The cold roast chicken (remains of a Sunday roast) added 75 calories per serving, bringing this meal to a total of 370 per person. For a vegetarian alternative, I would replace the chicken with 60g of feta cheese for the same number of calories and mix it in with the salad.