Recipes & Product Picks for the 5:2 Diet

17 Jun Top Recipes & Product Picks for the 5:2 Diet

Posted at 13:53h in Food by Robyn Smith 0 Comments

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The 5:2 Diet, also known as The Fast Diet or Intermittent Fasting, is fast gaining popularity not just as a weight loss plan, but as a healthier way of life. This eating plan can take some getting used to though, as you’ll have to keep your calorie intake very low for 2 days every week. Luckily, there are plenty of low-calorie recipes you’ll find delicious, and easy to make. The Faithful team has put together some handy 5:2 recipes you’ll love; each one is under 200 calories a serving, so you can enjoy them on fast days and “normal” days. Plus we’ve included a fab shopping list to get you started.

Breakfast

1. Spinach & Egg White Omelette

70 calories using non-stick cookware. Add 1tsp coconut oil for 39 extra calories.

Ingredients:

3 egg whites
½cup spinach
½cup onion, chopped
4 or 5 grape tomatoes
Salt & pepper to taste

Method:

Preheat oven to 400°F.
Sauté the onion in a non-stick pan until translucent (3-4min).
Add spinach & sauté until slightly wilted.
Place mixture in a small glass dish & add the 3 egg whites.
Add sliced tomatoes, season with salt & pepper. Bake in oven for 17min.

2. Superfood Smoothie

187 calories.

Ingredients:

1 small banana
Juice of 1 orange
Twist of lime juice
1 cup water
1tbsp Superfoods Shake

Method:

Combine in a food processor & blend until smooth.

Lunch

1. Mediterranean Chickpea Salad

Makes 8 servings. 80 calories per serving.

Ingredients:

425g chickpeas, cooked & drained
½ a red onion, quartered & thinly sliced
½ cucumber, peeled, seeded & chopped
1 roasted red pepper, chopped
3 plum tomatoes, chopped
2tbsp chopped parsley
2 cloves garlic, chopped
3tbsp lemon juice
2tsp extra virgin olive oil
¼tsp salt

Method:

Toss all salad ingredients together in a bowl.
Drizzle with olive oil & refrigerate for 5-10mins to bring out the flavours. Serve cold.

2. Hearty Miso Soup

Makes 8 servings. 160 calories per serving

Ingredients:

½tsp sesame oil
1tbsp ginger-root, peeled and minced
4 cloves garlic, minced
12 cups water
½tbsp wakame
1½ cups carrots, cut into matchsticks
40g dried shiitake mushrooms
1½ cups edamame, frozen & shelled
140g buckwheat noodles
450g baby bok choy, cut into ½-inch slices
6 – 8tbsp miso
(Optional: 1tsp wasabi)

Method:

Heat the sesame oil in a non-stick pot. Add the ginger & garlic; cook for 1min.
Add the water, wakame, carrots & mushrooms; bring to a simmer. Cover & simmer for 15 minutes (until mushrooms are tender).
Add the edamame & cook for another 5mins.
Add the noodles & bok choy. Cover & cook until noodles are tender (approx. 7min).
Place the miso & wasabi in a bowl. Add approx. ½ cup of the hot soup broth. Stir until smooth, then add back to the pot. Heat through but do not boil. Serve hot.

Dinner

Spicy Baby Aubergine Stew with Coriander & Mint

Makes 4 servings. 148 calories per serving.

Ingredients:

2tbsp olive oil
2 red onions, sliced
4 garlic cloves, smashed
2 red chillies, deseeded & sliced
2tsp coriander seeds, toasted & crushed
2tsp cumin seeds, toasted & crushed
16 baby aubergines, left whole with stalk intact
2 x 400g cans chopped tomatoes
2tsp sugar
Handful of mint leaves, roughly chopped
Bunch of coriander, roughly chopped

Method:

Sauté the onions & garlic in olive oil until they begin to colour.
Add the chillies, coriander & cumin seeds. When the seeds give off a nutty aroma, toss in the aubergines, coating them in the onion & spices.
Add the tomatoes & sugar, cover & gently cook until aubergines are tender (approx. 40min).
Toss in half the mint & coriander. Simmer for 2min.
Sprinkle over remaining herbs & serve with couscous and yogurt.