5:2 Fast day recipe ideas(234 Posts)
For those following the 5:2 diet and would like ideas for fast day meals. Please post your favourites.
Yesterdays lunch was carrot and coriander soup - 110 cals
recipe here: www.bbcgoodfood.com/recipes/7003/carrot-and-coriander-soup it was delicious
Had squash and chorizo stew last week also very nice - 264 cals
Recipe here: www.bbcgoodfood.com/recipes/4824/squash-and-chorizo-stew
Would love to see all your ideas.
am still soldiering on though haven't been on the main thread for a while. On the advice of many on here I have changed to using mainly vegetarian recipes on fast days (I need bulk to feel full). This site has lots of good recipes I have been using: http://5-2veg.tumblr.com/
Otherwise if I am getting hunger pangs before bed I eat some plain low fat yogurt with some wheatbran mixed in. I have found that keeping my fibre levels up helps on fast days.
Potaje. Serves 4.
100.0g Macaroni, raw
ave. portion, 60g Onions,
1 med. Courgette,
1 Large Carrot,
2 stick, 30g Celery,
1 can Sainsbury's Italian Plum Tomatoes in Tomato Juice
200g Spinach, Frozen, Boiled In Unsalted Water
Dry fry onions and courgettes with half a teaspoon of smoked paprika.
Add tomatoes and all the other veg, fill can of tomatoes with water and add along with a good pinch of italian herbs. Add pasta. Serve when pasta is cooked.
I serve in a bowl with a tablespoon of grated cheese on top. It's really filling and 172 calories per bowl.
only a fee cals left and want a big bowl of food for under 50 calories?
spicy White Cabbage ...yes,, white cabbage
shred 200g white cabbage into a bowl, squeeze a little lemon juice over ,cover and nuke in microwave until tender with still a little crunch.
sprinkle on some soy or chilli sauce (or both if you are me ).. black pepper and eat .
it really is good.. but better if you can afford the cals for some tomato sauce or something with it . so you cab pretend you are eating spag bol or something ..
For anyone practicing 5:2 there are 2.5 times more eating days than fasting days!
Here's a wonderful dish that really sticks to the ribs - and one you would have approached with great care before beginning this WOL! Now, of course, there is no need to worry!
It's a very simple recipe, which, at it's most basic, should take less than 30 minutes to make. I regard lentils - red lentils in particular - as being a fast food. And, of course, it's a very economical dish.
Hello fellow fasters! Have a wee look at my 5:2 blog if you're looking for food inspiration - there are lots of fast day recipes on there, as well as ready meal/convenience food suggestions: http://fastdays.wordpress.com/ Hope you find something you like! :-)
Sorry - should have converted the link. Let's try that again! fastdays.wordpress.com/
I've tried this recipe for 60 cal chocolate pots and it's really good.
In a shallow bowl, mush 2 anchovies.
Add 2 good blobs of greek yoghurt or quark
Season with black pepper and a dash of lemon juice.
Arrange 4 quartered artichoke hearts (from a tin, drained) and some thick slices of cucumber over the dressing.
Sprinkle with fennel seeds, snipped cress, or chopped parsley.
Serves one, 80 calories
I've just made my first Thai curry! And it's left me wondering why it took me so long to get round to it!
I promise that a tin of coconut milk will be on my weekly shopping list from now on!
Here's the recipe - calorie counted, and great for a fasting day:
I made the Thai curry again - and stupidly used a low calorie coconut milk. Not a good idea, and not something I'll do again! I've got the other half in the freezer, but I can rescue that by whizzing up some coconut cream and adding that! [Phew!]
Here's an eggless 'omelette' recipe, very tasty, vegan and gluten-free!
Made with gram (chick-pea flour) and served with curried potato wedges and broccoli, the meal works out at around 370 calories.
Made this last fast day and it was beautiful and hubby (non faster) loved it too:
Cod and chickpea Spanish stew
Sorry, hope it works this time!
Two new recipes from me:
Soy-ginger baked fish with greens (Serves 2, 250 cals per serve)
400g white fish fillets. I buy these in frozen 100g portions and do two parcels per person.
1 head broccoli, chopped into small florets
1 bunch asparagus, snapped
1 bunch bok choy
Generous handful of fresh coriander
Pre-heat oven to 180C. Lay each fillet on its own big piece of aluminium foil on baking tray. Divide vegetables and arrange on top of fish. Scatter coriander all cheffy-like over the lot.
In small bowl, combine:
2-4 cloves garlic, finely chopped or crushed
1 tbs chopped ginger
1-2 tbs soy sauce
1 tbs mirin
A big glug of lime juice
Divide sauce by portion and drizzle over fish and vegetables.
Close up each piece of foil to create individual parcels - 2 or 4 depending on fillet size.
Bake for 20-25 minutes. Serve in foil.
NOTE: I 'costed' this out very strictly, so even the, say, 5 cals of garlic etc are counted. You can make it even lower cal by changing the broccoli for spinach or something leafier. If you want something heartier, 1/3 cup of cooked rice per person will take you to a 350 cal meal.
Spicy Harissa chicken and lentil soup (serves three, 250 cal per serve)
1 tbs olive oil
1 medium onion, finely chopped
2-3 cloves garlic, finely chopped
300g lean chicken breast, no skin, thinly sliced
1 bunch spinach, washed and chopped
1 large carrot, peeled and diced
500ml chicken stock
2 tbs Harissa spice mix (I buy a ready made mix so I can't break this down accurately, sorry)
2 tsp hot cayenne pepper (omit if you don't like spicy food)
1 - 2 tbs lemon juice
Handful of fresh coriander.
Saute onion and garlic in oil until softened. Add spices and stir for one minute or until fragrant. Add chicken and stir to coat in onion mixture. Add chicken consomme, spinach and carrot. Simmer for 10 -15 minutes. Add cayenne and lemon juice. Divide between bowls and add fresh coriander.
NOTE: If you want this to be a bit more indulgent, use chicken consomme instead of stock, but it'll cost you another 30 cals per bowl.
Argh! Noooo, I forgot to say about the lentils.
Add one can of brown lentils (rinsed, drained) to soup when you add the vegetables.
In the last two days I've made more Chelsea buns than I have for a long time.
We have my mother in law staying, ATM, who's a great fan of my CBs - she had 3 yesterday. So I made a batch of a dozen on Thursday evening (and managed to resist them since I'm now in NES mode - No Evening Snacking).
Then on Friday morning, in my Family Learning session at Halcon PS, they'd opted to make CBs, so we made another three batches. Following this, I stay on for another session with some youngsters from year 4/5, and we made 5 more.
One of the teachers, who's following this WOL, asked me for the recipe, calorie counted, if possible - so here it is:
Oops - cut and pasted this from another forum. Here's the clickable link:
These are the ones I have in the freeze so far -
Golden Vegetable Soup -
820g peeled and deseeded butternut squash
300g peeled carrots
300g peeled pasrnip
150g peeled onions
2 garlic cloves
1/2 tsp sunflower oil
1 litre boiled water
1 veg stock cube
Fresh ground black pepper
Fry off onions and garlic in oil and a dribble of the water. Add the rest of the ingredients and boil for 40 mins. Blitz. So so simple and FULL of flavour. Makes about 8 portions at 113 or 6 at 160. The 8 portions is a decent size IMO for a lunch.
Vegetable Chilli -
100g peeled onions
2 garlic cloves
30 tomato puree
16g red chilli pepper (1 average sized chilli)
1 small tin chopped tomatoes (227g)
100g green pepper
100g Red/yellow/orange pepper
160g drained weight kidney beans
1/2 tsp sunflower oil
1tsp mixed herbs.
Fry off all the veg in the oil and a dash of water, once the veg is soft chuck everything else in and a cup of water and leave to stew for an hour. makes 3 good sized portions Served with 50g cooked rice this is 260 cals!
Bean and Sausage stew -
6 rashers of dry cure back bacon
3 garlic cloves
100g red pepper
400g tinned tomatoes
400g tinned borlotti beans in water (drained and rinsed)
400g tinned Cannellini beans in water (drained and rinsed)
400g tinned butter beans in water (drained and rinsed)
1 chicken/veg stock cube
2 tbsp olive oil
1 pack (228g) Mattesons reduced fat smoked pork sausage
Fry off the bacon, onions, garlic, celery and peppers. Add everything else to the pan and enough water to JUST cover everything. Add pepper (no salt as the bacon and sausage contain a fair bit) leave to for 20 mins. Remove from the heat and leave for 1 hour to improve/rest. Makes 7 good portions and comes in at 325.
Ok, not a recipe but a meal idea.
M&S Count on Us ready meals. Almost all under 500 calories. They are absolutely lovely. I just had the haddock mornay - lovely cheesy sauce, mashed potato, peas - great portion size. Only 325 calories. I have an Oats SO SImple porridge pot for lunch then one of these when I get home. That gives me about 539 calories n total.
marking my place here - just started today so will out some of my recipes up when I get going.
I discovered this the other day and its yummy (tracked the cals in Mfp and I got it out about 101 cals a slice):
First time I poked holes in it and soaked in some lemons juice. This time I added 2tsp of cocoa - not quite chocolaty enough so will try 4 next time.
Bum, sorry wrong thread I think for that. However it is great for non fas days. Doh
Not the wrong thread at all. For 100 cals it could be great for the end of a fast day to stop the munchies.
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