5:2 Fast Day Menu Planner (including full Vegetarian options and Gluten Free) - never have a boring fast day menu again!

Ingredients

  • One sachet Yukata Miso Soup (available supermarkets, or use 250ml chicken or vegetable stock (V) and a dash of light soy sauce) [18]
  • 50 g tofu, cubed [38]
  • 50 g chopped spinach [12]
  • Finely sliced spring onion (scallion), to garnish [3]
  • 100 g raspberries or strawberries [32/33], topped with
  • 80 g 0% fat Greek Yoghurt [46]
  • 1 level tsp runny honey (5g) (optional) [16]
  • 75 g tinned tuna in spring water/brine, drained OR 1 medium boiled egg, chopped [88]
  • 80 g chopped lettuce [13]
  • 1 chopped tomato (60g) [12]
  • 50 g chopped cucumber [6]
  • 40 g green beans, cooked, cooled and cut into 1 inch lengths [10]
  • 6 olives, sliced [30]
  • A few fresh basil leaves, torn (optional) [1]
  • 1/2 tbsp balsamic vinegar* [9]
  • Salt and freshly ground black pepper to taste
  • *To
  • reduce calories, use two egg whites instead of one whole egg. 'Two Chicks Liquid Egg Whites' is available from chilled section in some
  • supermarkets - 6 tbsp / 90ml (equivalent to two whole eggs) is 44
  • calories.
  • 1 peach or nectarine, sliced [41], and
  • 70 g raspberries OR 50g blueberries [23], topped with
  • 50 g 0% fat Greek Yoghurt [29]
  • Broccoli and Stilton Soup (aka Dustbin Soup!) [95], served with
  • 1 slice light wholemeal bread (e.g. Hovis Nimble) (optional) [51]
  • 70 g smoked haddock fillet, poached [61]
  • Small egg (43g), poached [65]
  • 80 g spinach (e.g. baby leaf), wilted [20]
  • 125 g fresh tomatoes, baked or grilled OR 100g tinned tomatoes, heated [25]
  • Salt and freshly ground black pepper
  • 1 x 27g sachet Oat-So-Simple porridge oats (or 27g oats) [100], cooked with
  • 1/2 tsp cinnamon (or to taste) [3]
  • 90 ml water, and
  • 90 ml skimmed milk [32]
  • 1 small apple, coarsely grated and stirred in at the end [38]
  • 80 g baby wild rocket leaves [13]
  • 1 large vine tomato (80g, sliced/chopped) [16]
  • 30 g reduced fat mozarella, torn into pieces [53]
  • Drizzle balsamic vinegar (1/2 tbsp) [9]
  • A few fresh basil leaves, torn [1]OR
  • Cajun Chicken with Mango Salsa and Baby Leaves [210], with
  • 50 g sliced cucumber [6], and
  • 50 g sliced celery [5] added to the baby leaves
  • One small apple, diced (e,g, Royal Gala, 80g) [38]
  • 1 tsp lemon juice (toss apple in juice to prevent browning) [1]
  • One small satsuma, separated [25]
  • 50 g seedless grapes [33]
  • Rich Red Lentil Bolognese [217], served with
  • 200 g courgette 'spaghetti'/ribbons [36]
  • Ten-minute Trout, Asparagus and New Potato Salad [315]
  • 80 g strawberries or raspberries [26]
  • Spicy Szechuan Duck Stir-fry with Ginger and Pineapple [206], served with
  • 45 g Jasmine rice (uncooked weight) [149]
  • Moroccan-Spiced Superfood Stew (a sixth) [239], with
  • 30 g feta cheese crumbled on top [85], served with
  • 80 g steamed green beans [23]
  • Quick Thai Prawn and Pineapple Skewers [124], served with salad as below, or buy / make up your own!
  • 80 g shredded lettuce leaves [13]
  • 30 g white cabbage, shredded [8]
  • 40 g cucumber, sliced [4]
  • 30 g carrot, grated or julienned [8]
  • 3 radishes, sliced [6]
  • 30 g (fine/French) green beans (or string beans if you can get them). Blanch if you don’t like them raw. [9]
  • Squeeze of lime juice [2]
  • Few drops of light soy sauce (a tsp) [3] Total 177 calories for prawn skewers and salad
  • 3. The Steak Dinner
  • 150 g fillet steak, grilled [211]
  • Chasseur sauce [120]
  • 100 g baby/new potatoes par-boiled then roasted in 1/2 tsp oil [88]
  • 100 g fine green beans, steamed/boiled [25]
  • 444 calories in total
  • 7. The Posh Duck Dinner
  • Pan-roast Duck breast with a Cherry and Port Sauce [325]
  • 140 g celeriac cubed and blanched for 8 minutes, 40g leek chunks, 1/4 tsp fennel seeds roasted with 4 sprays oil and seasoning for 30 minutes [59]
  • 60 g fine asparagus, steamed [17]
  • 401 calories in total

Instructions

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