Welcome to the GP16:8 hub. Here you'll be able to calculate your target calories and find low calorie recipe inspiration for fasting days.
Does my eating window have to be the same time every day?
We recommend trying to keep your eating window as similar everyday as possible. This means for the two weeks plan you will stick to the same times that you break your fast and the same time you stop eating in the evening.
Can I start my eating window at any time of day?
Yes. You can begin your 8-hour eating window at a time of that suits you. For example, you may eat between 6am – 2pm if you work early shifts, 10am-6pm if you’re at home most of the day, or 12pm-8pm if you don’t like to eat breakfast.
How & when do I take the Slim Me Capsules?
The Slim Me capsules should be taken following a meal (breakfast or lunch). Take all 3 with a glass of water
Does taking a Slim Me drink break my fast?
As the Slim Me Drinks contain naturally occurring sugars from the Sicilian lemon powder, it does technically count as breaking your fast. That said, healthy weight loss is all about being balanced and realistic so you stay on track. Therefore, if you do find that having a Slim Drink helps you to manage your hunger during the fasting period then it’s better to have a high fibre Slim Me drink than cave and have a chocolate biscuit! Sometimes we have to compromise, and that's ok.
How do I take the Slim Me drink Supplement?
- It is ok to take Slim Me drink on an empty stomach
- Tip the Slim Me powder into a glass, add 200ml of water and stir vigorously for at east 10 seconds and then drink IMMEDIATLEY.
- Take your Slim Me drink 20 minutes before each of your meals and use the remaining drink powders (in your emergency stash envelope) as required to curb any hunger feelings or cravings throughout the day. For example: during the afternoon take a Slim Me to help with hunger if you need to.
Can I have drinks during my fasting window?
- We encourage you to continue drinking plenty of water throughout both your eating window and fasting window.
- You CAN have water, herbal teas, black tea or black coffee
- You should NOT have, anything with milk or milk alternatives, juices, fizzy drinks, alcoholic drinks, squash etc.
What if I do not use all 3 slim drinks every day?
We recommend you have at least [minimum of] 2 x Slim Me drinks each day 30 minutes before your 2-3 main meals. They will help you to reduce or control your portion size, balance blood sugars and reduce cravings. If you forget or are unable to take one before your meal, you can still take a Slim Me drink as standalone snack, or you can save this spare sachet for another day for when you are feeling particularly hungry.
Do any of the capsules contain laxatives?
No. Slim Me does not contain laxatives. The Slim Me drinks contain the natural soluble fibre Glucomannan, so it's important to drink plenty of water alongside taking this plan.
Do any of the capsules contain caffeine?
Slim Me contains caffeine from Green Coffee Extract and Green Tea Extract. This is roughly 20mg of caffeine: For comparison, a standard cup of coffee contains roughly 100mg of caffeine.
Why do I feel bloated?
- Some people experience some bloating when they increase the fibre content of their diet. This is a harmless but slightly uncomfortable natural digestive effect in your gut due to changing your diet and introducing the Slim Me drinks. If you feel unsure contact our nutritionist for a chat.
- Try to alleviate bloating by doing at least 30 minutes of activity a day. From walking to weightlifting, getting moving will help to release some of that uncomfortable gas.
- Do not be afraid to pass wind when you need to, try to find an acceptable location like the bathroom or outside to do so. If you hold this in you will only cause uncomfortable bloating.
- If you experience any intense discomfort or severe pain please do contact a health professional and then our nutritionist.
I have experienced a change in the frequency of my bowel movements, is this normal?
- Yes, when increasing the amount of fibre in your diet it is common for people to experience either frequent bowel movements. Any change to our diet can cause unexpected changes to our digestive tract, and the response is different for everyone. It may take a few days for your body to adjust to the new fibre and diet.
- If you are constipated, we recommend increasing the amount of water you are drinking each day, and specifically including a further additional glass of water (250ml) after drinking your Slim Me powder drink. We also advocate for the inclusion of dried figs/apricots, prune/aloe juice on mindful days to get things moving.
- If you experience any intense discomfort or severe pain, please do contact a health professional first and then our nutritionist.
Can I do the 16:8 alongside my medication/ with a health condition?
It’s always recommended to consult a GP before starting a new health or fitness regime, if you are currently taking any medication or have a health condition overseen by a medical practitioner, we advise you consult with your specialist or GP before making any changes or starting 16:8.
This plan may not be suitable for you if you have to take regular medication through out the day and night with food.
Is there anyone that shouldn’t do IF?
- People who are underweight or have an eating disorder
- Children (under 18 years old)
- Type 1 diabetics and diabetics taking medication for their diabetes (other than Metformin)
- Pregnant women or breast feeding mothers
- People recovering from surgery
- Those who are frail or have a significant underlying medical condition should speak to their doctor first, as they would before embarking on any weight-loss regime.
- Those who are not sure about whether it may affect their prescribed medications should speak to their doctor first.
- People feeling unwell or have a fever
- People taking Warfarin as the variation in food intake may alter their INR.
- People with a history of serious mental health problems.
Ready in 5 minutes
Calories 303 kcals
- 1/2 Cup Old Fashioned Oats
- 1/3 Cup Almond Milk
- 1/4 Cup Greek Yogurt
- 1 1/2 tbs cocoa powder
- 1 tbs maple syrup
- 1 tsp vanilla extract
- juice and zest of 1 mandarin orange
Mix all ingredients together. Leave in the fridge overnight, and in the morning, add toppings of orange zest.
Ready in 10 minutes
- 2 tsp rapeseed oil
- 1 red chilli, deseeded and thinly sliced
- 1 large garlic clove, sliced
- 2 large eggs
- 400g can black beans
- ½ x 400g can cherry tomatoes
- ¼ tsp cumin seeds
- 1 small avocado, halved and sliced
- handful fresh, chopped coriander
- 1 lime, cut into wedges
- Heat the oil in a large non-stick frying pan. Add the chilli and garlic and cook until softened and starting to colour. Break in the eggs on either side of the pan. Once they start to set, spoon the beans (with their juice) and the tomatoes around the pan and sprinkle over the cumin seeds. You’re aiming to warm the beans and tomatoes rather than cook them.
- Remove the pan from the heat and scatter over the avocado and coriander. Squeeze over half of the lime wedges. Serve with the remaining wedges on the side for squeezing over.
Calories 460 kcals
Ready in 10 minutes
- 1 tbsp tahini
- 150ml milk of your choice, plus 1 tbsp
- 100g porridge oats
- 2 small bananas, sliced
- 1/2 cup raspberries
- seeds from 2 cardamom pods, crushed
- 1 tbsp toasted sesame seeds
- Mix the tahini with 1 tbsp milk and 1 tbsp water. Put the oats, 1 sliced banana, cardamom, 100ml milk and 300ml water in a pan with a pinch of salt. Cook over a medium heat for 5 mins, stirring, until creamy and hot. Mix in your raspberries.
- Divide between two bowls. Pour over the remaining milk, then top with the remaining sliced banana. Drizzle over the tahini mixture and sprinkle over the toasted sesame seeds.
Calories per serving 343kcals
Ready in 20 minutes
- ½ tbsp olive oil
- ½ tsp ground paprika
- ½ tsp ground cumin
- ½ tsp ground turmeric
- ¼ tsp chilli flakes
- 70g kale, hardy stems removed and leaves shredded
- ½ courgette (zucchini), (approx. 75g or 2 2/3 oz), chopped
- 5 baby mushrooms, sliced
- 50 g raw spinach leaves
- 2 large free range eggs
- ½ avocado, mashed
- sea salt
- black pepper
- Place a large fry-pan over medium heat and add the olive oil, spices, kale and courgette. Cook for approximately 7 minutes, or until the kale turns soft. Now add the mushrooms and cook for another 5 minutes. Finally, add the spinach, turn off the heat and stir through.
- Meanwhile, poach the eggs. To do this, pour cold water into a large saucepan until approx. 8cm deep. Add some vinegar to the water. Bring the water to the boil, then reduce the heat to low (water should still be simmering around the edge). Crack an egg into a shallow bowl. Using a wooden spoon, stir the water to create a whirlpool. Tip the egg into the water. Cook for 2 to 3 minutes for a soft yolk, or 3 to 4 minutes for a firm yolk. Using a slotted spoon, remove the egg from the water. Repeat with the other egg.
- Place the greens into a large bowl, add the mashed avocado and top with the poached eggs. Season with salt and pepper and enjoy!
Calories 573 kcals
Ready in 30 minutes
- 125g basmati rice
- 1 tbsp olive oil
- 2 garlic cloves, chopped
- 400g cans black beans, drained and rinsed
- 1 tbsp cider vinegar
- 1 tsp honey
- 1 tbsp chipotle paste
- 100g chopped curly kale
- 1 avocado, halved and sliced
- 1 medium tomato, chopped
- 1 small red onion, chopped
- Chipotle hot sauce
- Lime wedges
1. Cook the rice following pack instructions, then drain and return to the pan to keep warm. In a frying pan, heat the oil, add the garlic and fry for 2 mins or until golden. Add the beans, vinegar, honey and chipotle. Season and warm through for 2 mins.
2. Boil the kale for 1 min, then drain, squeezing out any excess water. Divide the rice between big shallow bowls and top with the beans, kale, avocado, tomato and onion. Serve with hot sauce, coriander and lime wedges, if you like.
Calories per serving 366kcals
Ready in 20 minutes
- 1 baby cos (Romaine) lettuce, washed and leaves torn
- 100g cherry tomatoes, halved
- ½ red onion, diced
- ½ cucumber, cubed
- 1 red pepper, cubed
- 60g green olives, pitted
- Sea salt
- Black pepper
- 190g tinned tuna in olive oil
- 50g feta cheese
- 2 tbsp red wine vinegar
- Fresh oregano, chopped
- Place the lettuce, cherry tomatoes, onion, cucumber, red pepper (capsicum) and olives in a large bowl. Season with salt and pepper and toss to combine. Divide and refrigerate half the salad in an air-tight container, for left overs.
- To the remaining salad, add half the tuna and half the feta. Dress with 1 tbsp red wine vinegar and oregano. Serve and enjoy.
Calories 489 kcals
Ready in 45 minutes
- 2 x 400g cans chickpeas
- 2 tsp olive oil
- 2 tsp ground cumin
- 2 tsp smoked paprika
- 2 avocados, stoned, peeled and chopped
- juice 1 lime
- small pack coriander, chopped
- 8 wholewheat wraps
- 1 small iceberg lettuce, shredded
- 150g pot natural yogurt
- 480g jar roasted red peppers, chopped
Heat oven to 220C/200C fan/gas 7. Drain the chickpeas and put in a large bowl. Add the olive oil, cumin and paprika. Stir the chickpeas well to coat, then spread them onto a large baking tray and roast for 20-25 mins or until starting to crisp – give the tray a shake halfway through cooking to ensure they roast evenly. Remove from the oven and season to taste.
Toss the chopped avocados with the lime juice and chopped coriander, then set aside until serving. Pile into the wrap, the avocado, lettuce, yogurt, peppers and toasted chickpeas at the table.
Ready in 25 minutes
- 200g bulgur wheat
- 150g frozen podded edamame (soya) beans
- 2 Romano peppers, sliced into rounds, seeds removed
- 150g radishes
- 75g whole blanched almonds
- small bunch mint, finely chopped
- small bunch parsley, finely chopped
- 2 oranges
- 3 tbsp extra virgin olive oil
Cook the bulgur following pack instructions, then drain and tip into a large serving bowl to cool. Meanwhile, put the edamame beans in a small bowl, pour over boiling water, leave for 1 min, then drain. Put in a serving bowl with the peppers, radishes, almonds, mint and parsley.
Peel one orange, carefully cut away the segments and add to the bowl. Squeeze the juice of the other into a jam jar with the oil. Season well and shake to emulsify. Pour over the salad, toss well and serve.
Calories 533 kcals
Ready in 40 minutes
- 400g cauliflower and broccoli florets
- 2 tbsp olive oil
- 250g ready to eat quinoa
- 2 cooked beetroots, sliced
- Large handful baby spinach
- 10 walnuts, toasted and chopped
- 2 tbsp tahini
- 3 tbsp hummus
- 1 lemon, 1/2 juiced, 1/2 cut into wedges
1. The night before, heat oven to 200C/180C fan/gas 6. Put the cauliflower and broccoli in a large roasting tin with the oil and a sprinkle of flaky sea salt. Roast for 25-30 mins until browned and cooked. Leave to cool completely.
2. Build each bowl by putting half the quinoa in each. Lay the slices of beetroot on top, followed by the spinach, cauliflower, broccoli and walnuts. Combine the tahini, hummus, lemon juice and 1 tbsp water in a small pot. Before eating, coat in the dressing. Serve with the lemon wedges.
Calories per serving: 520
Ready in 25 minutes
- ½ avocado, peeled, stoned and diced
- 4 cherry tomatoes, halved
- Fresh coriander (cilantro), chopped
- 1/2 lime, juiced
- 1 tbsp olive oil
- ¼ tsp dried chilli flakes
- ¼ tsp paprika
- 150g salmon fillet*
- ½ lime, wedged
- Place the avocado, cherry tomatoes, coriander, lime juice and ½ tbsp of olive oil into a bowl. Toss to combine.
- Mix the chilli flakes and paprika together in a small bowl. Place the salmon on a plate (skin side down) and drizzle over remaining olive oil. Press the paprika and chilli mixture onto the salmon.
- Preheat the grill (preferably a BBQ grill or grill pan) to medium high. Once hot, place the salmon skin-side down onto the grill. Cook for 3-4 minutes, and then turn and cook for an additional 3 minutes (or until the salmon is cooked through)
- Serve the salmon with avocado salsa and a lime wedge. Enjoy!
Ready in 25 minutes
- 195g extra-firm tofu
- 2 tsp tamari or soy sauce
- 2 cm piece of ginger, peeled and finely chopped or grated
- 1 garlic clove, finely chopped
- 2 tbsp lemon or lime juice
- 1 tsp sesame oil
- For the stir-fried noodles
- 85g vermicelli rice noodle
- 2 tsp rapeseed oil
- 1 tsp sesame oil
- 1 spring onion, trimmed and thinly sliced
- 1 garlic clove, finely chopped
- ½ red chilli, deseeded and finely chopped
- 2cm piece ginger, peeled and finely chopped
- 100g sugar snap pea
- 100g pak choi (or spinach)
- 1 large red pepper, sliced
- 1 tsp tamari or soy sauce
- juice 1/2 lime
- 1 tbsp finely chopped coriander
- Make the marinade by mixing together all the ingredients. Drain the tofu by placing on several sheets of kitchen paper on a plate, with several more on top, and a heavy weight (such as a pan) on top of that. Leave for at least 15 mins. Cut the tofu into cubes and put in a small bowl with the marinade. Cover and leave for 30 mins-1 hr.
- Meanwhile, cook the noodles following pack instructions, then drain and sit them in a bowl of cold water.
- Heat a non-stick frying pan. Add the tofu pieces and fry until hot and crispy. Just before you remove the tofu from the pan, add any remaining marinade and let it sizzle for 10 secs. Place the tofu on a plate and cover with foil to keep warm.
- In a frying pan or wok, heat the rapeseed and sesame oils over a high heat. Add the spring onion, garlic, chilli and ginger, and stir constantly for about 1 min. Add the sugar snap peas, pak choi and pepper, and stir for another 1-2 mins, then add the cooked noodles. Toss well, then add the soy sauce and lime juice, and mix until well combined and the pan is sizzling.
- Remove from the heat and divide between 2 bowls. Top each with tofu cubes and drizzle over any juices. Sprinkle with coriander and serve.
Calories per serving 359 kcals
Ready in 35 minutes
- 1 red pepper (capsicum), halved and seeds removed
- 1 tbsp olive oil
- 75g mozzarella cheese, grated
- 6 cherry tomatoes, halved
- 1/2 garlic clove, peeled and crushed
- Fresh basil leaves, chopped
- ¼ lemon, juiced
- Preheat the oven to 180°C, 350°F, Gas mark 4. Line a baking tray with baking paper.
- Next, toss the pepper (capsicum) in half of the olive oil and then place it on the baking tray.
- Combine the mozzarella, cherry tomatoes, garlic and basil leaves together in a small bowl. Use this mixture to fill the capsicum halves.
- Drizzle over the remaining olive oil and then place the stuffed pepper (capsicum) halves in the oven and bake for 20-25 minutes. Remove from the oven and the pour over the lemon juice.
- 2 tbsp vegetable oil
- 1 large onion, finely chopped
- 1 fennel bulb, quartered, cored and sliced
- 5 garlic cloves, crushed
- 400g can chickpea, drained and rinsed
- 2 x 400g cans chopped tomatoes
- 600ml vegetable stock
- 250g pearl barley
- 215g can butter beans, drained and rinsed
- 100g pack baby spinach leaves
- grated parmesan, to serve
Heat the oil in a saucepan over a medium heat, add the onion, fennel and garlic, and cook until softened and just beginning to brown, about 10-12 mins.
Mash half the chickpeas and add to the pan with the tomatoes, stock and barley. Top up with a can of water and bring to the boil, then reduce the heat and simmer, covered, for 45 mins or until the barley is tender. Add another can of water if the liquid has significantly reduced.
Add the remaining chickpeas and the butter beans to the soup. After a few mins, stir in the spinach and cook until wilted, about 1 min. Season and serve scattered with Parmesan.
Calories 366 kcals
Ready in 15 minutes
- 2 tbsp rapeseed oil
- 1 onion, chopped
- 1 red pepper, finely sliced
- 1 yellow pepper, finely sliced
- 4 chicken breasts
- 1 tsp za’atar
- 400g can chickpeas
- 1 1/2 tbsp red harissa paste
- 150g baby spinach
- 1/2 small bunch parsley, finely chopped
- Lemon wedges, to serve
1. Heat 1 tbsp of oil in a frying pan over a medium heat and fry the onions and peppers for 7 mins until softened and golden.
2. Put the chicken between two sheets of baking parchment and lightly bash until about 2cm thick. Mix together the remaining oil and the za'atar, then rub over the chicken. Season to taste.
3. Heat the grill to high. Put the chicken on a baking tray lined with foil, and grill for 3-4 mins each side, or until golden and cooked through.
4. Heat the chickpeas in a pan with the harissa paste and 2 tbsp water until warmed through, then roughly mash with a potato masher. Wilt the spinach in a pan with 1 tbsp of water or in the microwave in a heatproof bowl. Stir the pepper and onion mixture, spinach and parsley through the chickpeas. Serve with the sliced chicken and the lemon wedges for squeezing over.
This healthy snack comes adds up to only 157 calories, yet packs a punch of protein and fibre. Fresh fruits like apples have lots of vitamins and minerals in addition to natural sugars to boost your energy. Half an apple has 63 calories, and one tablespoon of natural peanut butter has 94 calories and 8 grams of fat.
This snack will keep the hunger at bay on fasting days, and keep you feeling fuller for longer, as greek yogurt is a great source of protein.
- 6oz greek yogurt
- 7 strawberries
These healthy, oat cookies are perfect for when you need an energy boost on the go. This recipe makes 12 cookies and is only 78 calories per cookie. They are very quick to make; preparation time 10 minutes and baking time 15 minutes.
- 2 ripe banana
- 1 cup rolled oats (oatmeal or porridge oats work really well)
- 1 tsp cinnamon
- 2 tbsp raisins
Preheat the oven to 180°C (360°F)
Get a bowl and and mash the bananas.
Add the cup of oats, raisins and cinnamon.
Stir until everything is nicely mixed
Put baking paper on the tray so the cookies don’t stick.
To make the cookie shape just grab a spoon and scoop mixture onto the baking tray.
Bake in the oven for 15 minutes.