Top Recipes & Product Picks for the 5:2 Diet

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.

Our Must-Have 5:2 Diet Shopping List:

1. Chia seeds

2. Superlite noodles

3. Miso soup

4. Organic protein powders

5. Rolled oats

6. Cinnamon

7. Herbs & spices; basil, ginger, rosemary, parsley & coriander all have 0 calories!

8. Coconut oil

9. Non-stick cookware (reduces the need for cooking oils)

10. Stevia

11. Xylitol

12. Coconut water

13. Cacao

14. Sugar-free xylitol candies

15. Wakame & kelp

16. Tamari

17. Superfood shake mix

18. Omega oil

19. Wholefood multivitamin supplement

20. Brown lentils

21. Almond milk

22. Red wine vinegar

23. Herbal teas; great for staying warm & hydrated on fast days

 

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