Back in Shape
Recent Updates

Home09 Jun 2018
Contact Me05 Jan 2015
Onwards... (week 21+)15 Mar 2012
Weight Loss Chart13 Mar 2012
Exercise16 Nov 2011

Back in Shape Target

  11st ½lb / BMI 24.93

Ideal Target Weight

 • 10st / BMI 22.59

Current Weight

 • 10st 12lbs / BMI 24.53

Start Weight

 • 13st 4.½lbs / BMI 30.10

Weight Loss So Far...     [+]

 • 2st 6.½lbs (or 34.½lbs)

Quick Tips & Tricks

Beware of low fat foods - they usually contain lots of sugar to add taste and you'll gain weight from that instead.

Last updated: October 14th, 2011  
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Recipes: the tasty way to get "Back in Shape"

While I'm getting "Back in Shape", I'll be listing some of the tasty, yet low calorie, meals and recipes that I enjoy below.

Feel free to leave a comment about any of the provided recipes or share your own variations. If you have a fantastic new recipe to recommend, you can also contact me through the main website contact form.

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Squash Tart with Creamy Chicken and Mushroom (October 14th, 2011)
Summary: A light and creamy alternative to a pie-crust tart, using roast squash. Rich and tasty with an aniseed flourish.

Homemade Pizza Bread with Fresh Basil and Mozzerella (June 28th, 2011)
Summary: Enjoy this low-fat alternative to THE original fast-food - love that melty cheese and all those fresh flavours!

Cheesy Chili Tuna with Tomato and Basil Salad (June 20th, 2011)
Summary: Two types of refreshing summer salad; one cheesy, smooth and hot, the other bursting with basily freshness.

Piri-Piri Turkey and Rice with Yogurt (June 15th, 2011)
Summary: A striking juxtaposition of hot piri-piri spiced turkey and rice with cooling low-fat natural yogurt.

Smoked Haddock with Sweet Potato and Green Beans (June 6th, 2011)
Summary: This hearty fish dinner is both smokey and sweet - and pretty colourful to boot!

Chicken, Chili and Spinach Soup

Published: June 1st, 2011 / Last updated: January 1st, 1970

Serves 8-10 / Calories per serving = 200 approx


  • chicken chili and spinach soup2 tablespoon of extra virgin olive oil
  • 2 large white onions, chopped finely
  • 4 medium-large skinless chicken breast fillets, diced
  • 1 large carrot, grated
  • 1 chili pepper (medium heat), chopped finely
  • 1 teaspoon dried thyme
  • 1.½ pints of low-fat, natural chicken stock
  • 2 large garlic cloves, chopped finely
  • 1 15oz/400g can of chickpeas in water, drained
    (or use another type of bean/grain if you prefer, such as green lentils or kidney beans)
  • 6 large handfuls of baby spinach leaves (a 260g supermarket pre-pack is ideal)
  • 1 large beef tomato, chopped
  • salt and pepper to taste


  1. Heat the oil in a large saucepan and fry the onions for about 10 minutes until softened. Stir occasionally.
  2. Add the chicken to the pan and fry for a further 5 minutes until just browned. Stir occasionally.
  3. Add the carrot, garlic, chili and thyme and cook for a further 2 minutes. Stir occasionally.
  4. Stir in the chicken stock and bring to the boil.
  5. Add the chickpeas, spinach and tomato and bring back to the boil.
  6. Turn off the heat and stir in the salt and pepper.
  7. Optional: Serve each mug of soup with a sprinkling of parmesan.

Extra information:

This recipe makes about 8-10 mugs of soup so its a great way to free up some time for the coming week as you can make a pan of it on a quiet Sunday evening and then refrigerate and freeze batches for later in the week.

Just scoop out a mug and zap in the microwave for a few minutes and enjoy as a meal substitute; it's really very filling.

The chili in this soup is the magic ingredient and continues to burn calories for upto 30 minutes after eating!

For a smoother finish you can blend briefly with a hand blender as I did (pictured). Lots of chunks are still there but the overall consistency in less casserole-y than if left unblended - it's just personal choice though.

This lovely recipe was submitted by Maria O'Connell. Thanks Maria!

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Past visitors have left the following comments:

Karen, 21 May 2011

Loving the yogurt and strawberry crunch!!!

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