Ingredients1 tbsp olive oil2 parsnips, peeled, cored and cut into chunks2 carrots, peeled and cut into small chunksFinely grated rind and juice of 1 orange200ml vegetable stock125g shallots, peeled and halved1 courgette, halved lengthways, cut

. Its carbohydrate content gives an energy boost and its fibre content keeps you feeling full for longer and helps keep blood sugar in check. It’s also rich in vitamin E, a powerful antioxidantIngredients (Serves 4):2 tbsp vegetable oil200g tenderstem

-promoting combo of vitamin C, folate, potassium and lycopene.PER SERVING: 665kcal, 39g carbs, 3g fibre, 50g protein, 35g fatIngredients (serves 8):15 lasagne sheets (soaked in piping hot water for 10 minutes)1kg chopped cooked chicken1 ½ tsp dried basil340g cream

The chef:  Pam AndersonActive ingredients: Despite harbouring less than 200kcal and a slender six grams of fat, this pudding provides you with a hit of muscle-repairing protein (from the chocolate milk). Plus there’s bone-boosting calcium and, via

for energy metabolism, while the latter also aids protein absorption. PER SERVING: 142kcal, 20g carbs, 3g fibre, 12g protein, 3g fatIngredients (serves 4): 1½ corn tortillas160ml low-fat, low-salt chicken stock200g tinned chopped tomatoes2 chipotle chillies

. That gives you enough time to digest so your stomach will be fairly empty and your muscles and liver totally fuelled.If you’re not sure you can stomach 1,000kcal at once, you can divide them up into two smaller meals, says Berning. In that case, eat 200