5:2 Fast day recipe ideas(266 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.
As requested on the main 5:2 thread, my refried beans recipe.
1 medium onion, chopped
2-3 cloves garlic, pressed or finely chopped
500g dried pinto beans
Put everything into a good size pot (should be < half full before adding water). Add water to cover the beans. Boil for ~90 minutes, adding hot water as necessary.
Drain, reserving liquid.
Heat 2tbsp olive oil in a large pan, then add beans. Fry for ~10 minutes, mixing gently.
Put beans in blender and add ~1.5 cups of the reserved liquid. (Alternatively add some of the liquid to the pan and use a stick blender.) Blend in short blasts until you get the texture you want. Might need to add a bit more of the reserved cooking liquid. If you like it spicy, add some chilli powder and/or cumin to the mix.
For me, this makes 12 portions at 95kcal each (26g carbs, 2g fat, 8g protein). I freeze 2 portions together in containers or small freezer bags. I like to mix it with 100g brown rice (139kcal) and do a big salad bowl with the rice & bean mix and homemade fresh salsa on top. If you add a hard boiled egg (77kcal), you come up with a pretty decent vegetarian ~500kcal dinner, otherwise it's vegan and you might want to double the bean serving to get your protein up.
Vegetable barley soup, 175 kcal/serving
Chop one onion, one large carrot, two sticks celery.
Prepare 1L veg stock with two cubes.
Heat 1tbsp olive oil in large pan with lid. Gently saute veg.
Add 3/4 cup pearl barley, 1 cup each frozen peas and sweetcorn, 1 tin chopped tomatoes, 1tsp Worcestershire sauce, and stock. Stir till mixed.
Bring to a boil then simmer 45 minutes or until barley soft. Makes 7 servings for my lunch size freezer containers.
Alternatively throw everything into a slow cooker after the veg have been sauteed and let it go on low for 6-8 hours.
Made this tonight, 340 calories.
I haven't put the veg into mfp but the sauce is just tinned tomatoes, onion, carrot, celery, garlic, a veg oxo cube and mixed herbs.
I know lots low carb on fast days but some days just call for carbs
Are there any tasty salad dressings that don’t use up half your days allowance and taste nice?!
Elly Pear's Golden Amazing Sauce:
Makes about 250ml (20 portions) 37kcal per portion.
60ml extra V Olive Oil
50h tinned chickpeas, drained & rinsed
1 garlic clove
45ml fresh lemon juice
1/2 tsp turmeric
Blitz it all together with 60ml cold water until completely smooth.
Keeps well in a jar in the fridge for a week just shake well.
Boris you can drizzle the amazing sauce on salad / fish / chicken / avocado etc... its very versatile!
This is a great thread! I'm 5 weeks in and half a stone down and always on the look out for more recipes for fast days, which can be adapted so my hubbie and 2 year old can eat them too. I also thought I'd share my favourites. My family have rice with these too, while i just stick to the meals (and save myself calories for a square of dark chocolate in the evening in front of the tele!)
Pork laab (Thai dish) - www.telegraph.co.uk/food-and-drink/recipes/pork-laab-salad/ (Myfitnesspal calculates this to be 303 cals)
Double bean chilli - www.bbcgoodfood.com/recipes/double-bean-roasted-pepper-chilli (327 cals)
We also have black bean fajitas with homemade guacamole and salsa - I just have a pile of veggies, guac, salsa, and hot sauce and steer clear of the tortillas (Myfitnesspal calculates this to be 390 cals)
My other favourite is cashew chicken, which i have with a small spoonful of rice - thewanderlustkitchen.com/thai-chicken-with-cashews/ although we use oyster sauce instead of sweet soy. (Myfitnesspal calculates this to be 231 cals usually chuck in some broccoli or other veg too)
num num, Pork laab. I had this for the first time a few weeks ago and have been meaning to look for a recipe. So excited to see it is possible as a FD meal. Thanks for th e tip
I made a massive tomato soup the other day (3.5 portions) worked out as only 94 calories per portion
Placemarking! Just started and I've been looking for thread like this.
Great thread I've been looking for some recipe ideas
Plenty of Recipe links too under the "How to Start section of the OP in the main 5:2 / IF Thread #83
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