My Favourite 5:2 Fast Day Recipes

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Searley_Pants
Searley_Pants Posts: 39 Member
in Health and Weight Loss
So one of the most common things I get asked about the 5:2 diet I am on (info here http://tinyurl.com/b2sqzbj) is what I have to eat in the evening. So I thought it would be a good idea to share my favourite evening meals for others to see, be it people also on the diet looking for some variety or someone looking at doing the 5:2 and not sure what they would be able to have. Below I have included recipes that I have found that tried and tested and I've added one that will be on the cards next week!

First of all Sweet and Sour Chicken http://tinyurl.com/bufomd8 - this is delish and fab at only 295 cals per serving, he rice may look like it's too little but believe me when you get all the vegetables in it is certainly filling enough!

Next is Chorizo and Butternut Squash Stew http://tinyurl.com/c3t9zc8 - the first recipe I found that gave me hope that fast days could be enjoyable! At 264 cals per serving I have never enjoyed eating chorizo so much!

Garlic, Ginger and Chilli Prawns http://tinyurl.com/c6ndcl4 - I LOVE prawns, and garlic, chilli and ginger are always a winner, only 196 cals!!

Pork and Bean Casserole http://tinyurl.com/czhz8a8 - not only is this cheap and easy, it is so yummy that I also have it non-fast days! Slightly higher at 379 per portion however I have found that you can have half a portion on fast day and feel satisfied.

Mexican Style Spinach Omlette http://tinyurl.com/dx9667z - It doesn't say on the site but this actually serves two, which I found out the hard way by eating it then logging as a new recipe to find out I was over! But when you have half this will be 142 cals, so you could even have a whole one depending on what else you've had that day!

Morrocan Meatball Tagine http://tinyurl.com/bevelt3 - Again another high cal (well for fast day anyway) at 394 but you could have half of this, it's pretty filling! Very yummy as well and super easy!

So they were my tried and tested and here is next week's fast day dinner.

Homemade Turkey Burgers http://tinyurl.com/capyruz 290 cals per burger.

The sites these came from also have loads more to choose from so here are a couple of links for you to have a look through! I have also added some that don't feature recipes I have posted but ones I intend to cook from.

Glamour Article - http://tinyurl.com/aqc5r38

Change4life - http://tinyurl.com/85jhxsv I've said it before and I'll say it again, this site (and their app) is amazing, there are so many meals to choose from and they're great for fast and non-fast days, EVERYONE should check it out ;P

BBC GoodFood 200-400 Cal Recipes - http://tinyurl.com/3xhctoq

Real Simple - http://tinyurl.com/ybtxs36

So as a final thought it would be great if people could post their own recipes in here, as I firmly believe that keeping an exciting variety of food is the key to successful 500 cal days, it gives you something to look forward to and when done properly can fill you up nicely!

Let me know if you try any and enjoy.

Replies

  • jumcadam
    jumcadam Posts: 95 Member
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    Love this - very handy! :smile:
  • clubbylicious
    clubbylicious Posts: 8
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    hi just reading your site wondering what is 5:2? fast day recipes is this another sort of way to help loose weight.. sorry if im being nosey but we all need all the help we can get lol
    thanks great recipes by the way :)
  • Searley_Pants
    Searley_Pants Posts: 39 Member
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    hi just reading your site wondering what is 5:2? fast day recipes is this another sort of way to help loose weight.. sorry if im being nosey but we all need all the help we can get lol
    thanks great recipes by the way :)

    Not at all! The 5:2 diet means that for two non-consecutive days of the week I eat only 500 calories and the rest of the time I can (within reason) eat what I like, however I am trying to stick to just 1400 on my non-fast days.
  • Givemewings
    Givemewings Posts: 864 Member
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    Bump! Thanks for the recipe links! Started the 5:2 diet this week!!
  • chylo1
    chylo1 Posts: 41 Member
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    thanks, bump
  • hillallen
    hillallen Posts: 7
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    i am going to start the 5:2 diet today!!
  • Searley_Pants
    Searley_Pants Posts: 39 Member
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    Good luck to everyone starting, stick with it, you won't regret it! Just beware the second week, it's the hardest but it's all downhill after that :)
  • Mcstephen
    Mcstephen Posts: 7
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    We've just started the 5:2 diet; we being my OH and my 20year old son. So far the results have been good. In two weeks I've lost nearly 2kg, my OH, the same and our son 1.5kg. On fast days we're having some fat free veg soup for lunch, we have porridge for breakfast and have found some good recipes in the BBC Supper Healthy cookbook. So far we've enjoyed

    Zesty cod with crushed potatoes and peas.

    Super healthy Singapore noodles

    Seafood pealla from the Hairy Dieters

    Spanish chicken bake fom the hairy Dieters

    None of these meals seemed like super low calorie meals. They are the sort of meals we would enjoy any day of the week . On the fast days my son only has two meals so he'll have a higher calorie brunch such as a mushroom omelette or a plate of smoked salmon with lots of lemon juice, or yogurt, sugar free free compote with a banana and a table spoon of granola.

    The BBC Goodfood site is worth checking out as well. All of their recipes are calorie counted and you can make further adjustments such as reducing the amount of oil or carbs in a recipe to bring it within your target calorie range.

    We are enjoying the freedom it gives you at the weekends to have some treats such as good quality ice cream and home bakes. A couple of drinks etc. During the rest of the working week we stick to our MFP targets. It was the purported health benefit claims that attracted us to this form of IF initially.

    We are now into the third week and it hasn't been too bad at all. Infact we enjoy our meals more. Our son has never treated broccoli or green beans with such loving reverence before (drizzle some really good balsamic vinegar over them, or reduce some cheaper balsamic by boiling it till its like syrup) its finding ways of making the most of your calories. You can eat more than you think on 600 cals a day with some careful planning.

    You have to be well prepared though- plan- shop- cook only planned meals- has become our mantra.
  • dxtra30
    dxtra30 Posts: 498 Member
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    I started this last week and so far down 2 pds. Looking forward to the 2nd week. I encourage others to try it who've tried everything else.
  • starryfruit
    starryfruit Posts: 35
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    Thanks a million for this! I'm trying out the prawn recipe tonight.
  • Searley_Pants
    Searley_Pants Posts: 39 Member
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    I tried the turkey burgers finally, I don't think I will EVER have beef burgers again haha, the turkey burgers were soooo tasty, I added one thing though and that was jalapenos as I seem to have a spicy tooth at the moment!
  • GoodEggQuest
    GoodEggQuest Posts: 3 Member
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    Hello,

    I often post my 5:2 recipes (and other food adventures), on my blog. http://eatingkent.blogspot.co.uk/

    Most recently I made a fish pie http://eatingkent.blogspot.co.uk/2013/02/long-overdue-52-recipe.html

    There's also a Frittata, Miso Soup and Spiced Turkey, Faux Fish & Chips and Vegetable Chilli Recipe here http://eatingkent.blogspot.co.uk/2013/01/todays-fasting-meals-are-sponsored-by.html

    I also posted my calorie chart for anyone wanting a little help meal planning http://eatingkent.blogspot.co.uk/2013/01/52-planner-assistant.html

    You can also now find my updates on Facebook http://www.facebook.com/EatingKent

    It's a very easy diet to follow and really does make you feel better in record time. I love it, my partner has dropped several inches from his waist and has lost significant body fat content. Wonderful!

    As long as you make the most of your calories with planning and sensible ingredient choices, you shouldn't go hungry.

    I would love to hear some of your recipes and share ideas. Feel free to come and say hello!
  • hamdanlama2
    hamdanlama2 Posts: 2
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    Very helpful.
  • mcdebbie
    mcdebbie Posts: 940 Member
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    thanks for the recipes.
  • xSCiNTILLATEx79
    xSCiNTILLATEx79 Posts: 245 Member
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    Love this thanks!! :flowerforyou:
  • Searley_Pants
    Searley_Pants Posts: 39 Member
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    Thanks DollysKitchen for that, I will check it out!
  • NoleGirl0918
    NoleGirl0918 Posts: 213 Member
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    Bump for later :-)
  • MrsGraves1987
    MrsGraves1987 Posts: 162 Member
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    Bump :smile:
  • jayrudq
    jayrudq Posts: 475 Member
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    Thanks!
  • josparkle
    josparkle Posts: 141 Member
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    Hi,
    I've tinkered with a Delia carrot soup recipe and found that it's been very helpful on Fast days though I eat it regularly as part of my MFP eating. I wanted to share as I find it a very useful aid on these chilly days when cold salads don't seem so tempting.

    400g carrots
    100g leek (one leek)
    140g onion (one onion)
    30g red lentils
    5 sprays one cal spray
    1 tsp cumin - ground
    1 tsp coriander - ground

    Water

    Grate all the veg and add to a pot with the lentils and about 250ml of water. Cook until veggies are soft then add spices and up to 1 litre of water. Cook until lentils are soft and then liquidise, adding more water until you get your favourite consistency. I tend to get to around 1.5 litres which divides into 5 good bowlfuls, or more if you are less hungry etc.

    I eat this in 250-300ml bowlfuls and its around 80-90 cals, very tasty and very filling. Technically you could eat the whole pot full on a fast day and it would be within your 500 allowance.

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