5:2 Fast day recipe ideas(244 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.
The "How to Start" section of the OP in the main 5:2 thread, currently Thread #64 has links below to several FD recipe collections, ready meals and eating out.
Just saying hello, some of these recipes are great thank you.
So far - two weeks-I'm really enjoying 5:2 and not finding it too difficult.
I've been doing the 5:2 fasting for a while now and have found that the 'balanced for you' range at Marks and Spencer's is brilliant! I can have 2 full meals a day and still fall under my 500 calls. Today I have eaten for lunch the balanced for you courgetti and veg spaghetti with steak bolognese (228 calories!) and for tea I had the balanced for you courgetti and broccoli mix with chargrilled chicken in a creamy pesto sauce (241 calories!) leaving 31 calories if I fancy something sweet later like a small satsuma at 20 calories.
There is a wide range of meals in the balanced for you range under 300 calories rarely over 500!
A brilliant selection that helps me feel like I've had a proper meal and not just picking
Hope this helps
Quick, 10 minute lunch - around 100cals.
1 large field mushroom - 7/8 cals
Stuffed with 13g pesto - 50 cals
And 30g hummus - 42 cals
Black (or cayenne) pepper to taste.
Blitz in the microwave and serve with - well, whatever you choose. 100g of broccoli will only set you back 31 cals.
I also like it with Pateole mushroom spread (from your local HFS) and pesto - just gorgeous!
When I began IFing, over 4 years ago, now, I compiled a list in Word of the cal counts in the foods I was using , to save looking it up every time. Not all websites agree on the cal counts of foods, so these aren't definitive - but they're a rough guide, I feel:
Calories in 100g of:
Balsamic vinegar- 88
Beetroot – 40
Bouillon powder - 12cals/5g
Broccoli – 31 cals
Cabbage – 15
Carrots – 28
Celery – 8
Cucumber – 15
Curry powder - 5 cals/tsp
Dried apricots - 284
Lentils, uncooked – 360
Mushrooms – 13
Onions - 31
Peppers - 15
Potatoes 72/100g microwaved
Red kidney beans – 127 (but only 95 in one can I saw)
Stout - 44
Strawberries - 28
Sugar – 401
Sultanas – 292
Tinned tomatoes – 76 per can (varies – check the can)
Tomatoes – 18
Tomato passata - 22
Tom puree – 96
After a while, I realised that a serving spoon of mixed, simmering vegetables, which included a tin of tomatoes, is roughly 30cals.
Most of the recipes on the this thread are given in grams, and it's a simple matter to add stuff to most of these recipes to fit into the 800cal Mike Mosley's BSD WOL.
Quick Low Carb GF Muffin
235 cals, 12.4g Protein, 17.6g Fat, 9.4g Fiber, 2.1g net carbs
On its own, or with cream cheese
Handy for breakfast or to take with you
. 4 tbsps Flaxseed Meal
· 1/2 tsp Baking Powder
· 1 tsp Cinnamon
· (+ optionally 1 tiny pinch Stevia or 1 tsp Splenda)
· 1 large Egg
· 1 tsp Olive Oil (NOT nut or veg oil)
. Mix dry ingredients in a mug or dish
. Add egg, oil & mix
. Mwave 60 secs, wait 5. If not firm, do 10 sec mw & 5 sec wait.
Message deleted by MNHQ. Here's a link to our Talk Guidelines.
Zucchini or squash "noodles"
. Spiralise desired amount of zucchini and / or squash
. microwave uncovered on high for 2 mins. If not tender enough, do 30 sec blasts and check after each
. drain spaghetti (the veg has water) and save liquid for any sauce
. add garlic salt and a dash of olive oil
. Goes well with salmon or chicken breast sliceso, tomatoes, chilli & mushrooms
Cauliflour "rice" (it is often requested)
. Blitz a head of cauliflower in the food processer until it's vaguely rice-sized
. Add 1 or 2 tbsp water and a dash of salt
. Blitz in the microwave for about 5 mins on high.
. If not done, check after further 30 sec blasts
. For FDs, weigh the amount you use
I've been having a right old gander online this arvo (the joys of half term!) and have found the following REAL food recipes / sites with many recipes. Some look lush but I'm beginning to regret doing all this browsing on a FD!!
American but LOADS here I want to try: pinchofyum.com/category/recipes/healthy-choices/lightened-up
British blog - loads here - cauli tabbouleh looks lush! : www.lavenderandlovage.com/category/posts/general/5-2-diet
Basically this whole site : www.skinnytaste.com
Hope the links work and sorry to duplicate if they've been posted before.
Hi all, just came across this when trying to google a calorie count for my favourite mushroom bourgignon. It's a site which links to bloggers' recipes cc'd to under 500 cal per portion. You can also search by recipe type/ dietary requirements etc. Might be useful.
I have stopped trying this diet failed for 2 weeks so gone back to my old diet where I eat under 1200 or 1300 calories a day and I did lost 17 pounds with it so I guess 5:2 not the right diet for me specially when u feel dizzy and sick 24/7.
Today I made this and it was no nice I thought I'd share
I sprayed a pan with a couple of spray of frylight spray
I added garlic, a chilli, and ginger and cooked them for a bit. I threw in a 70g packet of prawns from M&S and some zero calorie shirataki noodles and stirred and let them cook for a few minutes.
I then added a water and a sachet it Itsu miso soup.
It was absolutely delicious and it felt like a proper meal even though it was only 136 calories.
Leaving me room for salmon for tea!
Mel's Marvellous Mushrooms
Mushrooms are ridiculously low in calories, less than 20 per 100g, so even a 250g punnet is going to be around 50 cals.
Take a punnet of shrooms. If they're baby button ones, leave them as they are, otherwise cut into quarters.
Pack them into a shallow pan, a small frying pan is ideal.
Cover with the stock of your choice, beef or chicken works well, or even just use hot water.
Bring to the boil, and let them bubble away. The liquid content will rise at first, as the water from the shrooms is released, but after 10-15 minutes it should start to condense to a rich glaze.
Serve as a side dish with poached fish or grilled meats. Also good with a baked potato, and any leftovers are lovely cold.
Disclaimer: This is DH's recipe really, but I had top go for the alliterative title!
Made this up for dinner tonight and was genuinely surprised how much I enjoyed it. (So nice I would happily eat it on a non-fast day too!)
Quorn & Sweet Potato Curry (215 cals according to MFP)
10 x sprays Frylight olive oil
50g red onion
7g garlic (2 cloves)
50g sweet potato
1 frozen quorn 'chicken fillet', defrosted
200g chopped tomatoes
1/2 tsp cumin
1/4 tsp each turmeric, chilli flakes, black pepper + salt
30g Greek yoghurt
40g wild rocket
Fry chopped onion, garlic, sweet potato in Frylight plus a splash of water until reasonably soft;
Add chopped quorn fillet, fry for a couple of minutes;
Add spices, fry for a couple of minutes;
Add tomatoes and water, simmer for 10 minutes;
Serve over rocket with yoghurt stirred in and lemon juice squeezed over.
I made it with a bit less oil, loads of spinach and left out the red pepper. Whole family asked for it to become a regular. I had it on its own, naan and rice for the others.
Banana & Pnut Butter Ice Cream (Vegan GF)
Makes 4 portions @ 125 cals each
4 very ripe bananas
¼ tsp pure vanilla powder / essence
1 tsp ground cinammon
2 tbsp / 60 ml unsweetened almond milk
1 tbsp / 16g Natural pnut butter (100% pnuts & salt)
Optional 1-4 drops dark choc Stevia liquid
. Slice & freeze banana slices for 1hr
. Blend frozen bananas & almond milk
. Add remaining ingredients & blend, optionally add stevia drops to taste
. Divide into 4 pots and freeze 30-60 mins until desired consistency.
MrsWhiskers Coconut dahl (as someone else asked for it on the main thread):
250g red split lentils
2 garlic cloves
1 400g tin chopped tomatoes
1 400g tin coconut milk
1 teaspoon ground cumin
1 chopped courgette (optional)
few sprays of fry light spray or similar
fry onions, garlic and cumin for a few minutes
add all other ingredients
bring to boil then simmer for around 30-35 mins stirring frequently
0.6 calories a gram (sorry, it's how I work things out for mfp!) so you get quite a plateful for your calories and it is very filling, and nutritious
Note: I'm not fond of cumin so I used some coriander(spice), cardamom, cinnamon and a bit of chili. Then added lots of fresh coriander to serve. The calorie count is for full-fat coconut milk but it worked fine with lowfat too.
Vegan GF Green Powder Shake
45 cals, super-healthy, packed with antioxidants and vitamins
Just mix for a few seconds:
. 1 scoop Barleans Choc Silk Greens powder
. 100ml unsweetened almond milk (20 cals)
. 150 ml water / ice cubes
Healthy GF Vegan Green Smoothie
[115 cals, high in iron, magnesium, vitamin C]
Just nuke all together in your smoothie-maker:
. 200 ml unsweetened almond milk
. 100g strawberries
. 100g baby spinach leaves
. half teasp cinammon
. 1 teasp mint
. 1/8 teasp stevia, or to taste
. optionally ice cubes
Beetroot and goats cheese medley
[215 cals, 13g protein]
. 225g raw or cooked beetroot, cubed
. 40g goats cheese, crumbled
. 25g pea shoots
Just arrange on a plate and enjoy !
If your family want cookies and you want to join in and have just ONE, while keeping to healthy eating:
Paleo Vegan GF Choc Chip Cookies
1 c. almond meal
¼ t. sea salt
⅛ t. baking soda
¼ t. cinnamon
3 T. coconut oil
2 T. honey or maple syrup
1½ t. vanilla
½-1 t. water, if needed
4 T. chopped dark chocolate
Make 9 cookies
Bake 10 mins at 350F on oiled sheet
Rest 5-10 mins to firm up (important)
Nutrition 1 cookie: Calories 139, Fat 11.2g, Carbs 8.2 g, Sugar 5.6 g
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