5:2 Fast day recipe ideas

(233 Posts)
frenchfancy Wed 19-Sep-12 07:56:07

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 smile

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.

Aleesha Tue 11-Aug-15 12:52:39

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.sad

Bluetonic123 Thu 16-Jul-15 16:58:26

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!

ArtfulPuss Thu 11-Jun-15 22:35:18

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
150ml water
1/2 tsp cumin
1/4 tsp each turmeric, chilli flakes, black pepper + salt
30g Greek yoghurt
squeeze lemon
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.

goingmadinthecountry Sun 31-May-15 09:33:38


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.

Some good FD Recipes: BBC Good Food 52 , Good2Know

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.

Calfon Thu 07-May-15 17:13:48

Great thread.

MadauntofA Wed 06-May-15 21:03:02

Marking my place!

ErrolTheDragon Wed 06-May-15 20:47:47

MrsWhiskers Coconut dahl (as someone else asked for it on the main thread):

250g red split lentils
1 onion
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
Mix dry:
1 c. almond meal
¼ t. sea salt
⅛ t. baking soda
¼ t. cinnamon
Then add:
3 T. coconut oil
2 T. honey or maple syrup
1½ t. vanilla
½-1 t. water, if needed

Stir in
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

zingano Mon 09-Mar-15 16:43:48

I like things with a lot of flavour, and using cabbage instead of noodles in this stir fry works surprisingly well - it doesn't really taste of cabbage at all.

Serves 1, 350 calories

180g raw prawns
200g white cabbage, shredded
⅓ pack Waitrose essential crunchy stir-fry vegetables
2 spring onions
2 cloves garlic
1 bird's eye chilli
2 teaspoons sesame oil
15 ml soy sauce

Gently fry the spring onion, garlic and chilli in the sesame oil in a pan or small wok.

When soft, add the rest of the vegetables and cook slowly until the cabbage is just soft.

Turn the heat up and stir in the prawns. Cook until they are just done, add the soy sauce and serve.

AllIWantForChristmasIsANewBody Sun 22-Feb-15 11:02:31

Marking my place.

Colmans sachet mixes ( Mediterranean chicken, paprika chick eye) come on around 200 cals, and are easy to share with family.

whatmess Thu 12-Feb-15 17:43:36

Don't add the hot water, just the Kale.

whatmess Thu 12-Feb-15 17:42:20

Just threw this Couscous and Kale Stirfry together, surprisingly very tasty and only 174 Cal

1 spray of Extra Virgin Olive Oil
1 Tomato (approx 125g)
45g Onion
1/4 green Chili
1/2 tsp of your choice of spice, I used Roasted Garlic and Herb mix but I think it would be nice with curry as well.
30g raw Couscous
80g Kale

I soaked the Kale in hot water and added that and the couscous at the end of frying all the other ingredients. The water from the Kale was enough to cook the couscous perfectly.

MostAmused Wed 11-Feb-15 20:09:05

Just made a rather tasty Ceasar style salad for lunch.

60g natural yoghurt
2 anchovies from a jar
lemon juice
black pepper.

Using the back of a fork, smoosh the anchovies into the yoghurt, and add lemon juice and pepper to taste.

In a tub or bowl, combine shredded lettuce (a crunchy one works best), roast chicken pieces (this is a good Monday fast meal to use up leftovers), and a chopped hard-boiled egg. Stir the dressing through to coat well.

60g chicken 100 cals
60g yoghurt 54 cals
anchovies 15
boiled egg 70
lettuce 10

Total 250 calories.

Got lots of red cabbage left over after Christmas?

red cabbage and stuff soup

karinmaria Mon 05-Jan-15 21:55:27

First fast day down - had a cuppa for breakfast (I normally do this) and then Covent Garden skinny Goan chicken and lentil soup for lunch (just under 200 cals). 100g smoked salmon with loads of spinach, watercress and rocket, a cooked beetroot and some rice vinegar for dinner. Now sipping a cup of marigold veg bouillon. Came to just under 500 cals for the day.

Thank you for inspiring me everyone. Next fast day is Weds smile

lavendersun Sun 04-Jan-15 08:16:13

I really recommend the Hairy Dieters Books, most of the recipes are well under 500 cals and they are all things that the whole family can eat.

I try not to eat anything all day on a FD, saving myself for something lovely for dinner.

karinmaria Sat 03-Jan-15 23:23:45

Marking place, and hoping to contribute soon - starting on Monday!

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