Kelly Brook’s diet secret revealed: The ‘New Atkins’ plan

BreakfastTurkey, spring onion and tomato omeletteIngredients2 slices of turkey breast, chopped, 3 spring onions, chopped, 1 tomato, chopped, 2 eggs, 1 pinch of black pepper, 1 tsp of olive oil, 30g cheddar cheese, gratedMethod1. Whisk the eggs and add the chopped vegetables and a sprinkle of black pepper.2. Heat the oil in a non-stick pan. Add the egg mixture and turkey and cook until the eggs are set.3. For the last minute of cooking top with the cheese. Serve immediately.Nutrition informationCalories: 351, Net carbs: 4.1gLunchPomegranate and feta saladIngredients80g fresh spinach, 50g feta, crumbled, 1 tbs of pine nuts, toasted, 40g pomegranate, chopped, 1 tbs of walnut oil, 1 tbs of Dijon mustard, 1 tbs of red wine vinegarMethod1. Place the spinach on a plate and top with the feta cheese, pomegranate and toasted pine nuts.2. Whisk together the walnut oil, Dijon mustard and vinegar. Pour over the salad just before serving.Nutrition informationCalories: 434Net carbs: 7.5gDinnerMozzarella stuffed chickenIngredients1 large chicken fillet, 50g Mozzarella, 5 cherry tomatoes, sliced, 1 tbs of fresh basil, 4 slices of courgette, ½ green pepper, cut into bite-sized chunks, 1 clove of garlic, crushed, 1 tbs of olive oil, 1 handful of rocketMethod1. Pre-heat your oven to 180oC (350oF) or gas mark 4.2. Cut a pocket into the side of the chicken fillet and fill with the cherry tomatoes, Mozzarella and basil.3. Place the courgette, pepper and garlic in a baking dish, along with the chicken and coat with the oil.4. Bake high in the oven for 20-30 minutes, until cooked through. Serve with the rocket salad.Nutrition informationCalories: 477, Net Carb: 7.3gSnacks: Celery with sour cream

BreakfastCoconut smoothieCombine 150 mls of unsweetened soya milk, 100 mls of coconut milk and 1/2 of a tsp of vanilla extract. Top with 1 level tbs of desiccated coconut.Nutrition informationCalories: 343, Net carbs: 4.4gLunchMozzarella, tomato and avocado saladIngredients1 handful of rocket, 1 tomato, sliced, ½ avocado, cut into cubes, 30g of Mozzarella, sliced, 4 whole olives, halved, 1 tsp of crushed chilli, 1 tbs of olive oil, 1 tbs of basil, freshMethod1. Arrange the rocket, tomato, avocado, mozzarella on a plate.2. Combine the olives, chilli, oil and basil in a bowl.3. Drizzle the mixture over the salad and serve.Nutrition informationCalories: 436, Net carbs: 7.5gDinnerMozzarella stuffed chickenIngredients1 large chicken fillet, 50g Mozzarella, 5 cherry tomatoes, sliced, 1 tbs of fresh basil, 4 slices of courgette, ½ green pepper, cut into bite-sized chunks, 1 clove of garlic, crushed, 1 tbs of olive oil, 1 handful of rocketMethod1. Pre-heat your oven to 180oC (350oF) or gas mark 4.2. Cut a pocket into the side of the chicken fillet and fill with the cherry tomatoes, Mozzarella and basil.3. Place the courgette, pepper and garlic in a baking dish, along with the chicken and coat with the oil.4. Bake high in the oven for 20-30 minutes, until cooked through. Serve with the rocket salad.Nutrition informationCalories: 477, Net Carb: 7.3gSnack: Tuna salad

BreakfastSmoked salmon and cream cheese dipTop 4 slices of smoked salmon with 60g cream cheese. Serve with a side of 5 strawberries.Nutrition informationCalories: 350, Carbs: 4.3gLunchCod with salsaIngredients2 tbs of olive oil , 1/2 onion, diced, 1 chilli pepper, finely sliced, 1/2 clove of garlic, crushed, 1 tomato, chopped, 4 olives, halved, 1 tbs of fresh basil, 1 cod filletMethod1. To make the salsa heat half the olive oil in a non-stick pan. Add the onion and fry over a medium heat until softened. Add the chilli and garlic and fry for another minute. Stir in the tomatoes and olives and warm through for 1 minute. Remove from the heat and stir in the basil.2. Next heat the rest of the olive oil in a non-stick pan, add the fillet and fry for 3-4 minutes, turn over and fry for another 2-3 minutes or until the cod is opaque and the skin is golden and crisp. Serve with the salsa.Nutrition informationCalories: 429, Net carbs: 7.6gDinnerTaco saladIngredients12ml olive oil, 125g lean minced beef, 1/2 red onion, sliced, 1 pinch of cumin, 1 pinch of garlic powder, 1 serving of lettuce leaves, 1 tomato, sliced, 1 tbs of sour cream, 1 tbs of Parmesan, gratedMethod:1. Heat olive oil in a non-stick pan. Add half of the chopped red onion and add the minced beef. Cook for 5 minutes.2. Add cumin and garlic powder and cook for a further 8-10 minutes or until cooked thoroughly.4. Add lettuce, tomato and remaining red onion to bowl and mix together. When beef is cooked add it to the bowl and mix well.5. Serve in a bowl with sour cream and sprinkle with parmesan cheese.Nutrition informationCalories: 455, Net carbs: 7.1gSnacksLime creme fraiche

BreakfastLow carb granolaIngredients30g flax seeds, 1 tbs of sunflower seeds, 3 almonds, 1 tsp of butter, 1 pinch of cinnamon, 1 tbs of double creamMethod:1. Preheat the oven to 180oC (350oF) or gas mark 4.2. In a pan, mix together flax seeds, sunflower seeds and nuts. Drizzle with melted butter. Stir in cinnamon.3. Toast in the oven for 30 minutes, stirring regularly.4. Water down the cream and pour over the granola.Nutrition informationCalories: 355, Net carbs: 4.2gLunchCurried cauliflower soupIngredients1 tbs of olive oil, 1 clove of garlic, crushed, 80g cauliflower, cauliflower, 60g leek, chopped, 1/2 vegetable stock cube, 1/2 tsp curry powder, 2 tbs of double cream, 20g cheddar cheese, gratedMethod1. Heat oil in a pot over medium heat; sauté crushed garlic until softened.2. Sauté the cauliflower and leek, stirring occasionally for an additional 5 minutes.3. Prepare your vegetable stock by dissolving the powder in 250mls of boiling water.4. Stir the vegetable stock and curry powder into the cauliflower, bring to a boil, reduce heat & simmer for about 15 minutes or until cauliflower is tender. Blend the soup. Add in the cheese before serving.Nutrition informationCalories: 441, Net carbs: 7gDinnerTrout with stir-fried vegetablesIngredient1 large fillet of trout, 1 tbs of olive oil, 4 spring onions, chopped, 4 mushrooms, chopped, 1 small carrot, chopped, 1 tbs of butter, 1 tbs of lemon juice, Mixed herbsMethod1. Heat the oil in a non-stick frying pan and fry the trout on both sides for about 5-6 mins.2. In a separate pan, heat the butter and gently fry the spring onions and mushrooms for about 3-4 mins.3. Just before serving, sprinkle the fish with the lemon juice and herbs.Nutrition informationCalories: 473, Net carbs: 6.6gSnacks: Feta cheese cubes and olives

BreakfastWarm strawberry and cream cheese DanishSoften 50g cream cheese on the hob or in a microwave. Beat the cream cheese and 1 large egg together and pour the mixture into a microwavable dish. Microwave for 30 seconds; rotate the bowl (do not stir) and cook another 30 seconds or until no longer runny. Top with 4 sliced strawberries and a dollop of cream.Nutrition information: Calories: 344, Net carbs: 4.6gLunchPrawn and avocado salad with lemon dressingIngredients100g cooked and peeled prawns, 1/2 avocado, cut into cubes, 1/2 red pepper, sliced, 1 serving of rocket, 2 tbs of lemon juice, 1 tbs of olive oil, 1 tbs of Parmesan cheese, gratedMethodCombine the prawns and vegetables. Mix the lemon juice and oil, drizzle over the salad. Top with Parmesan.Nutrition information: Calories: 460, Net carbs: 6.2gDinnerAsian beef saladIngredients4 spring onions, chopped, 1 clove of garlic, crushed, 1 tbs of soy sauce, 1 tsp of sesame oil, 160g of lean beef steak, cut into thin strips, 1 tsp of rapeseed oil, 60g green beans, ½ tsp of curry powderMethod1. Place the spring onion and garlic in a shallow bowl with the soy sauce and sesame oil.2. Toss the beef strips in the marinade. Cover and leave for at least 4 hours in the fridge.3. Heat rapeseed oil in a non-stick frying pan until very hot. Drain the beef and discard the marinade and quickly stir-fry it for 2 - 3 minutes in hot oil. This will cook the beef to medium, so if you prefer your beef well done, leave for a further 1 -2 mins.4. Transfer to a serving bowl and add the green beans and curry powder. Toss to coat and serve.Calories: 418, Net carbs: 6.1gSnack: Turkey and cheese

BreakfastBroccoli frittataIngredients1 tbs of olive oil, 1/2 onion, chopped, 2 broccoli florets, chopped, 40g fresh spinach, 2 eggs, 50g Parmesan cheese, gratedMethod1. Heat the oil at a medium heat in a non-stick frying pan. Sauté the onions until beginning to brown. Add broccoli florets and spinach; sauté for 5 minutes.2. In a bowl, mix beaten eggs, and Parmesan cheese. Stir in broccoli mixture. Pour the egg mixture on the pan; rotate pan so that eggs are evenly distributed. Cook at a medium heat, as eggs set around the edges, lift them to allow uncooked portions to flow underneath.3. Turn heat to low, cover the pan, and cook until top is set for about 5 minutes.Nutrition informationCalories: 355, Net carbs: 4.9gLunchChicken with asparagus and butternut squashIngredients1 tbs of olive oil, 1 large chicken fillet, cut into strips, 70g butternut squash, cut into cubes , 3 spears of asparagus, 2 tsps butterMethod:1. Heat the oil in a non-stick pan, add the chicken strips and cook for 3 minutes.2. Add the butternut squash and stir-fry for 7 minutes, until chicken is cooked through.3. Meanwhile steam the asparagus for about 5 minutes or until it is starting to soften. Drizzle melted butter over the asparagus and serve with the chicken.Nutrition information: Calories: 420, Net carbs: 7.4 gDinnerOven-steamed salmon with lemon-roasted asparagusIngredients1 salmon fillet, 1 slice of lemon, 1 tbs of fresh dill, 6 asparagus spears, 1 tsp of olive oil, 4 cherry tomatoesMethod1. Preheat the oven to 200oC (400oF) or gas mark 6. Place the salmon fillet on foil on a baking tray. Add lemon slice and dill. Seal the foil parcel and bake in the preheated oven for 15-20 minutes.2. Meanwhile, place the asparagus on a baking tray and drizzle with olive oil. Bake in the oven for 20 minutes.3. Serve the roasted fish and its juices with the asparagus and cherry tomatoes.Nutrition informationCalories: 436, Net Carbs: 6.7gSnacks: Nuts

BreakfastScrambled eggs with bacon and tomatoIngredients1 tsp olive oil, 2 lean back bacon rashers, 1 tomato, sliced, 1/2 red onion, diced, 1 egg, 30g cheddar cheese, gratedMethod1. Heat the oil in a non-stick frying pan. Cook bacon in a frying pan, reserve some of the bacon fat. Chop bacon into small pieces.2. Cook the onion and tomatoes in the reserved fat till tender, about 3 minutes.3. Add all ingredients back to pan and scramble together until egg is cooked and cheese is melted, about 3 minutes.Calories: 375, Net carbs: 4.6gLunchGreek salad with sardinesCombine 70g sardines, ½ chopped avocado with 4 black olives, spinach leaves and 40g feta cubes. Drizzle 1tbs of balsamic vinegar over the salad.Nutrition informationCalories: 448, Net carbs: 7gDinnerChicken and spinach parcelsIngredients1 large chicken fillet, 1 tbs of olive oil, 1 clove of garlic, crushed, 1 small red onion, chopped, 80g frozen spinach, 1 tsp of pine nuts, 2 slices of ham, 1 tsp of pine nuts. 1 serving of lettuceMethod:1. Pre-heat the oven to 180oC (350oF) or gas mark 4.2. Heat the oil in a non-stick pan and add the garlic, onion and spinach.3. Cook over a medium heat until the spinach is soft. Stir in the pine nuts and remove from the heat.4. Next wrap the chicken in a piece of cling film and suing a rolling pin or meat mallet, pound to flatten the fillet to a thickness of 1cm (½").5. Line the fillet with the ham and then fill with the spinach stuffing.6. Roll up the chicken and secure with a cocktail stick. Place on a baking tray, cover with foil and bake.7. After 10 mins remove the foil and bake for a further 5 mins, checking the chicken is cooked through before serving.Nutrition informationCalories: 435, Net carbs: 7gSnack: Steamed asparagus and vinaigrette

Egg saladTop a green salad with a sliced hardboiled eggNutrition information: Calories: 85, Net carbs: 0.7gCherry tomatoes topped with cheeseCut the stems from 3 cherry tomatoes and top each with about 1 tsp of grated cheddar cheese. Sprinkle with pepper and microwave for about 10 seconds or until cheese is melted.Nutrition information: Calories: 111, Net carbs: 1.6gBacon and onion roll upGrill 2 lean bacon rashers for about 8 minutes, turning occasionally. Dice 2 slices of onion and sprinkle over the bacon. Top the bacon with the onion and roll up and use a skewer to secure.Nutrition information: Calories: 117, Net carbs: 2.2g