THE 3-DAY METHOD ... TOO EASY!Keep on reading to find out all about how the 3-day method came about and to see 3 super simple and delicious full day meal plans. We’ve thrown in 6 BONUS recipes that are sure to make you excited to give it a go!

You truly won’t believe your eyes when you see just how much food you can enjoy on the 3-day method! What is the 3-day method? Essentially this method was created by us for the people who found the 2-day method that little bit low in calories. Fair enough! Instead with the three day method, you can enjoy 1000 calories for 3 days of the week, and for the remaining 4 days enjoy up to 2000 calories per day. Sounds too good to be true, right?

No need to make everyday a slog, miss out on the next girls’ drinks or say no to that piece of cake ever again! Check out these delicious meal plans and give it a go for yourself.

In our program we have a whole library full of sample meal plans for this wonderful method, and our two other methods, hundreds of incredible recipes for any time of the day perfect for a fast day plus bucketloads of priceless and encouraging information from a variety of health experts including Shannan Ponton, Dr Tim Sharp and Dr Jenny Brockis.

1000 calories goes a long way when you know how!

INCLUDES 6 DELISH LOW-CAL RECIPES!BONUS

SUPERFASTDIET | 1000 CALORIE DAY

BreakfastTurmeric scrambled eggs click to view recipe

270 Coffee with ½ cup unsweetened almond milk

Snack 1 punnet of strawberries 80

LunchLow-carb wrap with 10g rocket, ½ tomato, 1 tbsp avocado, tin of spring water tuna (or 60g English style leg ham)

250

Snack 2 squares Lindt 70% Dark Chocolate 105

Dinner

Garlic Zucchini and Tomato Pasta click to view recipe

276A couple of glasses of mineral/soda water with slice of lime & squeeze of lime juice

Evening Peppermint tea 0

Breakfast1 piece wholemeal toast, ¼ avocado and 30g feta with a handful of rocket 270

Black coffee

Snack 1 corn thin, 2 tbsp Chobani dip 55

Lunch Veggie ‘Throw Together’ Salad click to view recipe 343

Snack 40g frozen blueberries 21

Dinner

2 serves French Rack of Lamb with Dijon and Mint click to view recipe

322A couple of glasses of mineral/soda water with slice of lime & squeeze of lime juice

Evening Peppermint tea 0

DAY ONE calories DAY TWO calories

TOTAL calories 981 TOTAL calories 1011

SUPERFASTDIET | 1000 CALORIE DAY

Breakfast1 crumpet with 1 tsp butter and serve vegemite

115 English breakfast tea with dash of milk

Snack 1x Cinnamon Ginger Energy Balls click to view recipe 78

Lunch1 tub (2 serves) Darikay Pumpkin soup with 1 piece of wholemeal toast

256

Snack YoPro Yoghurt 95

Dinner Oven Roasted Capsicum with Chickpeas and Couscous click to view recipe 464

Evening Peppermint tea 0

DAY THREE calories

TOTAL calories 1008

don’t forget to stay hydrated throughout your day!

SUPERFASTDIET | 1000 CALORIE DAY

TURMERIC SCRAMBLED EGGS

2 tbsp millet (34g)2 eggs whisked (eggs each 50g with shell)1 pinch ground turmericsea salt and pepper

Cook millet in boiling water for 20 minutes or until soft, rinse and drain well.

Whisk eggs, turmeric, salt and pepper. Spray a small frying pan with oil over a medium heat. Pour eggs into the pan, push the uncooked egg into the centre of the pan until the egg is set.

Add the millet and spinach and warm gently until the spinach wilts. Serve with yoghurt on top, with a good crack of pepper.

olive oil spray10g baby spinach1 tsp plain low-fat yoghurt

SERVES 1

PREP TIME 25 mins

COOK TIME 10 mins

NUTRITION PER SERVING:

252cal / 1054kJ 10.3g Fats

22.6g Carbs 15.4g Protein

SUPERFASTDIET | 1000 CALORIE DAY

GARLIC ZUCCHINI & TOMATO PASTA

4 cups (220g) brown rice pasta cooked2 medium zucchinis spiralized1 tbp olive oil150g cherry tomatoes halved2 garlic cloves crushed

Cook the pasta according to instructions on the packaging.

Heat olive oil over medium heat in a pan and sauté the zucchini and cherry tomatoes for 2-3 minutes. Season with salt and pepper, add in the crushed garlic and cook for another 2 minutes.

Add in the cooked pasta and mix well—season with smoked paprika and chilli flakes.

Divide between bowls and top with vegan parmesan cheese and dried parsley.

1 tsp smoked paprika2 tsp dried parsleychilli flakes to taste4 tbsp vegan parmesan grated (optional)

SERVES 4

PREP TIME 5 mins

COOK TIME 10 mins

NUTRITION PER SERVING:

276cal / 1154kJ 7g Fats

48g Carbs 8g Protein

SUPERFASTDIET | 1000 CALORIE DAY

VEGGIE ‘THROW TOGETHER’ SALAD

FOR THE SALAD1 medium sweet potato120g chickpeas drained1 tbsp olive oil250g asparagus1 cup baby spinach leaves1 cup kale1 cup rocket

Preheat oven to 190°C.

Wash and chop the potato into bite size pieces, then place on a baking tray with the chickpeas. Drizzle with 1 tbsp. of olive oil and season with salt and pepper. Roast for 30 minutes. Add the asparagus in the last 10 minutes of roasting.

In the meantime, prepare the dressing by mixing all the dressing.

Place spinach, kale and rocket in a bowl and rub the dressing into the leaves.

Once the roasted veggies are ready, divide the salad between bowls and top with the baked potato, chickpeas and asparagus. Serve hot or cold.

FOR THE DRESSING1 tsp mustard1 tbsp tahini2 tbsp lemon juice1 tbsp olive oil1 tsp honey

SERVES 1

PREP TIME 10 mins

COOK TIME 30 mins

NUTRITION PER SERVING:

343cal / 1435kJ 15g Fats

40g Carbs 13g Protein

SUPERFASTDIET | 1000 CALORIE DAY

FRENCHED RACK OF LAMB WITH DIJON & MINT

2 racks (6 ribs per rack) lamb french trimmedsea salt & freshly ground black pepper2 tbsp fresh mint chopped1 tbsp dijon mustard1/2 tsp olive oil

Preheat oven to 220°C.

Heat a cast-iron griddle pan over medium-high heat until very hot. Season lamb with with salt and pepper. Sear on all sides until golden brown. Remove from heat and stand until cool, about 20 minutes.

Smear the fleshy side of the rack of lamb with Dijon mustard making sure the entire surface is covered. Press finely chopped mint over the mustard in an even layer. Return rack of lamb to the griddle pan and roast in a hot oven for 20 to 25 minutes. Let stand 5 minutes before carving into individual chops.

Serve with Smashed Pea & Rocket Puree (recipe follows) and a dollop (1 tablespoon/13 Cal) of tzatziki yoghurt.

SMASHED PEA AND ROCKET PURÉE:Heat the oil in a medium saucepan over medium heat. Add onion and cook until transparent and soft, about 5 minutes. Add peas and rocket, cook until rocket has wilted. Add the stock, bring to the boil. Reduce heat and simmer for 10 minutes.

Cool slightly, then pulse to a chunky puree using a stick blender or food processor. Season with sea salt and pepper.

1 serve of puree = 88 Cal (or 368 kJ) per serve (included in total Cal count)

½ small red onion finely chopped250 g frozen peas50 g rocket leaves1 cup chicken or vegetable stocksea salt & freshly ground pepper

SERVES 6

PREP TIME 15 mins

COOK TIME 30 mins

NUTRITION PER SERVING:

161cal / 674kJ 7.6g Fats

5.1g Carbs 16.5g Protein

SUPERFASTDIET | 1000 CALORIE DAY

CINNAMON GINGER ENERGY BALLS

¾ cup pitted dates½ cup almonds (raw)¼ cup cashews (raw)½ tsp ground cinnamon

Add the dates, almonds, cashews, cinnamon, ginger, vanilla and sea salt to a food processor and blend until well mixed and sticky.

Transfer to a medium-size mixing bowl. Form into even balls with your hands and store in the fridge or freezer until ready to enjoy.

NOTES: Serving Size = one serving is equal to one ball.

Leftovers: store in an airtight container in the fridge up to one week. Store in the freezer for longer.

¼ tsp ground ginger½ tsp vanilla extract¼ sea salt

SERVES 12

PREP TIME 15 mins

COOK TIME 0 mins

NUTRITION PER SERVING:

78cal / 326kJ 4g Fats

9g Carbs 2g Protein

SUPERFASTDIET | 1000 CALORIE DAY

OVEN ROASTED CAPSICUMS WITH CHICKPEAS AND COUSCOUS

6 red capsicums3 tsp olive oil1 onion thinly sliced1 tbsp harissa paste1 good chunk fresh root ginger grated¾ cup couscous¾ cup hot chicken or vegetable stock

Low fat, low saturated fat, high in fibre, provides folate and antioxidants

Preheat oven to 180°C. Line a small baking dish with baking paper.

Heat olive oil in a large frying pan and cook the onion for one to two minutes until just softened. Add the harissa and ginger to the pan and cook for a minute or so until fragrant. Add couscous to the pan. Stir through to coat with the spices then pour over the hot stock.

Remove from heat and cover the pan with a lid or foil. Leave for about 5 mins until the couscous has soaked up all the stock and is soft. Fluff up the couscous with a fork, add halved cherry tomatoes, drained and rinsed chickpeas, herbs and lemon juice. Stir well to combine. Season with sea salt and freshly ground pepper.

Cut the stems and one centimetre off the top of the capsicums. Scoop out the seeds and membranes. Fill the capsicums with the prepared couscous mixture. Stand upright in a baking dish. Bake covered with tin foil for 30 minutes, and uncovered for a further 15 minutes. Serve immediately.

1 punnet cherry tomatoes halved400g can chickpeas rinsed & drained wellhandful coriander choppedhandful continental parsley choppedhandful mint choppedjuice of 1 freshly squeezed lemonsea salt & freshly ground pepper

SERVES 6

PREP TIME 15 mins

COOK TIME 45 mins

NUTRITION PER SERVING:

254cal / 1063kJ 4.2g Fats

36.8g Carbs 11.5g Protein

SUPERFASTDIET | 1000 CALORIE DAY

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