The 5:2 Diet is incredibly popular with thousands of men and women across the globe losing weight following its simple premise of fasting for 2 days of the week.
Yet this does not mean that the diet itself is easy all the time, sometimes you will not know what to eat on those fasting days, especially when you only have 500 calories to play with if you are female or 600 calories if you are male.
Here are some 5:2 Diet recipes that you can use to help you achieve your weight loss and health goals:
Apricot, banana and cashew snack jar – 99 calories
- 5 cashew nuts (57 calories)
- 2 dried apricots (16 calories)
- 1 teaspoon dried banana (26 calories)
Simply mix all the ingredients together in a small pot or jar ready for a quick breakfast on the go.
If you don’t like this combination then other dried fruit can be used, though you should always ensure you check its calorie content beforehand.
Raisin and cranberry porridge – 215 calories
- 30g porridge oats (107 calories)
- 100ml skimmed milk (32 calories)
- A few drops of vanilla extract
- 1 dessertspoon raisins (27 calories)
- 1 dessertspoon dried cranberries (49 calories)
- All ingredients should be placed in a large bowl, then 100ml of water should be added before being placed into a microwave for 3 minutes.
- Stir half way through, adding a little milk or more water if the consistency is too thick.
Minestrone soup – 198 calories
- 1 tablespoon cold pressed rapeseed oil
- 1 onion, finely chopped
- 2 fat cloves garlic, crushed
- 2 stalks of celery, chopped
- 2 medium courgettes (zucchini), chopped
- 8 medium carrots, chopped
- 100g spinach, chopped
- 3 x 400g tins chopped tomatoes
- 2 x 400g tins cannelloni beans
- 150g lubella strand pasta (or other)
- 5 pints/10 cups vegetable stock
- 2 tablespoon tomato puree
- salt and freshly ground pepper
- a handful of fresh chopped parsley
- Sauté the onion and garlic in the rapeseed oil until soft before adding the celery, courgette and carrots.
- Add the tomatoes, tomato puree, beans, spinach and vegetable stock, which should be mixed and brought to the boil before the heat is lowered and gently simmer for 15 minutes.
- Add the pasta and cook for another 15 minutes before seasoning to taste.
Fridge Salad – 230 calories
- 40g mixed salad leaves
- 1 small carrot, finely grated
- 2 spring onions, finely sliced
- 3 baby plum tomatoes, halved
- 8 slices cucumber
- 50g pickled baby beets, halved or quartered
- 38g feta cheese, broken into pieces
- 1 tablespoon balsamic vinegar
- black pepper
- Arrange your salad ingredients on a plate with the leaves on the base.
- Add the feta cheese and beets to the top before finishing with a drizzle of balsamic vinegar and black pepper.
Tiger Prawn Curry with Basmati Rice – 250 calories per portion
- Low-fat cooking spray
- 1 teaspoon black mustard seeds
- 1 x 400g tin chopped tomatoes
- 500g (1lb 2ozs) raw tiger prawns, peeled (or king prawns)
- 100g (31/2 ozs) low-fat natural yoghurt
- small bunch of coriander
- salt and freshly ground black pepper
- 1 onion, peeled and diced
- 4 cloves garlic, peeled
- 2 red chillies, de-seeded
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- 1 teaspoon garam masala
- 1 teaspoon chilli powder
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon salt
- Lemon juice
- In a large pan sauté the onion with olive oil until soft.
- Heat another frying pan and spray with low -fat cooking spray. Add the mustard seeds and fry until they release their aroma. Add the curry paste and add 250 millilitres of water.
- Stir in the tinned tomatoes and cook for another 5 minutes, before adding the prawns that should be cooked until they are firm and pink.
- Add the yoghurt and coriander, stirring while off the heat.
- Serve the curry immediately with steamed or boiled Basmati rice.
Vegetable & Lentil Stew, 242 calories
- 1 teaspoon olive oil
- 1 onion, finely chopped
- 3 large carrots, chopped
- ½ butternut squash, chopped
- 8 chestnut mushrooms, chopped
- 150g French lentils
- 100g frozen peas
- 250g frozen soya mince (vegetarian mince)
- 1 glass red wine
- 2 pints vegetable stock (4 stock cubes)
- 4 tablespoon tomato puree
- 4 tablespoon wholegrain mustard
- salt & black pepper
- Sauté the onion with olive oil in a large pan. Add the carrots and butternut squash before cooking gently for 5 minutes.
- Add the mushroom and cook for a further few minutes.
- Add the lentils, soya mince and red wine, making sure to stir the ingredients together.
- Add the stock, tomato puree and mustard, again stirring well. Before bringing it all to boil.
- Reduce the temperature to simmer. Cover with a lid and allow to cook for 45 minutes to an hour, stirring occasionally.
- Season to taste and serve immediately.
Other options for the 5:2 Diet
Here are some options if you do not fancy the suggestions above:
- Muller Light yoghurt (89 calories)
- Banana (90 calories)
- Boiled egg (89 calories)
- 45g porridge oats (166 calories)
- Orange (59 calories)
- Apple (53 calories)
- Crumpet (100 calories)
- 1 slice of brown bread (74 calories)
- ½ tin Heinz Baked Beans (100 calories)
- Rice cake (38 calories)
- Celery (7 calories)
- Heinz Weight Watchers tomato soup (76 calories)
- 87g cauliflower (23 calories)
- Tuna salad (175 calories)
- Heinz Weight Watchers Carrot & Lentil Soup (87 calories)
- 1 cherry tomato (4 calories)
- Cadbury Highlights Hot Chocolate (40 calories)
- Chicken breast (162 calories)
- 38g peas (38 calories)
- 50g cooked prawns (40 calories)
- 10 spears of asparagus (50 calories)
- Weight Watcher’s Mediterranean Veg Quiche (156 calories)
- Half fillet of salmon (185 calories)
- 1 roasted pepper (30 calories)
Don’t forget that if you are struggling with your cravings on those fast days there is a solution. The 5:2 Fast Formula, the first fasting supplement.