Jacqueline Whitehart - The Complete 2-Day Fasting Diet - Delicious; Easy To Make; 140 New Low-Calorie Recipes From The Bestselling Author Of The 5:2 Bikini Diet

You may find that you and your body are eager for transformation, but what about the weather? In March it may feel like the depths of winter, with snow still on the ground, but try to ignore the weather and listen to your body. Eat healthily, even on days when you are not dieting. Do some exercise: a gentle swim on any day of the week will re-invigorate you. Most importantly, if the sun does pop its head out, get outside and feel the sun on your face.

Spring recipes embrace the change but also the vagaries of the season. There are not many seasonal vegetables available and it is traditionally ‘the hungry gap’. Try out some unusual salads, explore what’s in your storecupboard, and experiment with the vegetables that are in season. Purple sprouting broccoli is an amazingly tasty green vegetable. Available from late February, it has a lot more to offer than its more familiar cousin. Spring is also the time to enjoy some tender lamb – a lean lamb steak can easily be incorporated into a diet day.

Let’s not get carried away and keep some soups and stews in reserve for the bleakest days. If you can keep a few portions of warming soups stocked in your freezer then you are fully prepared to face the challenges that spring can bring.

Stock the freezer, count the daffodils and celebrate when the clocks change. It is a season of preparation. If you stick to the diet through the spring you’ll be ready and waiting for the beach.

Use these planners to inspire your cooking on diet days. It’s amazing how much good food you can eat for under 500–600 calories.

Just work out whether you want three small meals/breakfast and dinner/lunch and dinner on your diet days and choose the right planner for you. If you need more help working out which plan is right for you have a look at What kind of dieter are you? (see here).

Feel free to swap a recipe for another with a similar calorie content if necessary.

Nutty banana energy bars

118 calories each

Using quinoa as well as oats in these bars reduces the calorie count and adds a slight nutty taste.

Makes 16 bars Preparation time: 20 minutes Cook time: 50 minutes

Vegetarian

light oil spray (3 cals)

50g (¼ cup) quinoa, well rinsed (154 cals)

170g (2 cups) porridge (rolled) oats (605 cals)

1 tsp ground cinnamon

1 tsp baking powder (7 cals)

1 tbsp desiccated (dry unsweetened) coconut (49 cals)

pinch of salt

50g (⅓ cup) dried cranberries (162 cals)

30g (¼ cup) pecans, chopped (207 cals)

3 medium very ripe bananas, mashed (356 cals)

1 large egg, beaten (91 cals)

50g (4 tbsp) maple syrup (131 cals)

1 tbsp sunflower oil (99 cals)

2 tsp vanilla extract (24 cals)

• Line a 25 × 25cm (10 × 10in) baking tray (cookie sheet) with two pieces of baking parchment, forming a cross shape so that all the sides are covered and spray with light oil spray.

• Place the quinoa and 125ml (½ cup) water in a small saucepan and bring to the boil. Reduce the heat and simmer gently for 12–15 minutes or until the liquid is just absorbed. Remove from the heat and rest, covered, for 5 minutes. Transfer to a bowl and fluff with a fork. Leave to cool completely.

• Preheat the oven to 160°C/140°C fan/325°F/Gas mark 3.

• Place the oats, cinnamon, baking powder, desiccated (dry unsweetened) coconut and salt in a large bowl and mix thoroughly. Then mix in the dried cranberries and chopped pecans.

• Add the mashed bananas, beaten egg, maple syrup, oil and vanilla to the quinoa and stir until just combined. Add the banana mixture to the oat mixture and loosely mix.

• Press the batter into the prepared baking tray and bake in the oven for 35–40 minutes. Leave to cool completely in the tray.

• When cool, lift out using the baking parchment and transfer to a chopping board. Cut into 16 bars. Wrap individually in clingfilm (plastic wrap) and store in the refrigerator for up to a week. Alternatively, store in an airtight container in the freezer for up to three months.