Fast Days

A lot of people are looking for ideas and inspiration for Fast Day meals, so here are some examples from my food diaries.  The first 15 weeks and some more recent examples from my maintenance phase are now added at the end.

Calorie counts are for me, my husband usually has his extra calories at breakfast.

Apart from my first cup of tea with soya milk, I drink only water or herb tea or water with citrus/cucumber/mint during the day. No snacks before or after meals. I usually end the day with a cup of camomile tea.

First 15 weeks:

days 1 and 3: 435 kcals

1 cup of Tea with Soya milk – 10 kcal
25g Porridge with 10 Raspberries – 103 kcal

Baked Salmon Parcels with Fennel, Spinach and Tomato & low fat Tartare sauce – 245 kcal
Steamed Broccoli and Carrots – 27 kcal
1 Satsuma – 50 kcal

day 2: 488 kcals

1 cup of Tea with Soya milk – 10 kcal
25g Porridge with 10 Raspberries – 103 kcal
60g smoked Salmon with 2 scrambled Eggs – 272 kcal
1/2 portion of fresh Fruit salad with a spoonful of Fromage Blanc – 74 kcal

day 4: 435 kcals

2 cups of Tea with Soya milk – 19 kcal
25g Porridge with 7 Blackberries – 107 kcal
Simple Vegetable Soup – 67 kcal
No-carb Chicken Caesar Salad – 242 kcal

day 5 : 398 kcals

1 cup of Tea with Soya milk – 10 kcal
25g Porridge with 9 Blackberries – 111 kcal
80g Smoked Haddock with Poached Egg and Spinach – 190 kcal
15g piece of Cantal Cheese – 50 kcal
30g Fromage Blanc with a small Satsuma – 47 kcal

day 6 : 517 kcal

1.5 cups of Tea with Soya milk – 14 kcal
25g Porridge with 9 Blackberries – 111 kcal
Baked Salmon Parcels with Fennel, Spinach and Tomato & low fat tartare sauce – 245 kcal
Steamed Broccoli and Carrots – 27 kcal
30g Fromage Blanc with 10g stem Ginger in syrup – 49 kcal

day 7: 445 kcal

1 cup of Tea with Soya milk – 10 kcal
1 scrambled Egg with a slice of low salt lean Ham – 121 kcal
Simple Vegetable Soup – 67 kcal
Baked Cod with Leeks and Cherry Tomatoes and a Spicy Cauliflower Sauce – 169 kcal
Steamed Broccoli and Carrots – 28 kcal
1/2 portion of fresh Fruit salad with 25g of Fromage Blanc – 50 kcal

day 8: 417 kcal

1 cup of Tea with Soya milk – 10 kcal
25g Porridge with 9 Blackberries – 111 kcal
100g Smoked Haddock with Poached Egg and Spinach – 190 kcal
small Satsuma – 26 kcal

day 9: 474 kcals

1 cup of Tea with Soya milk – 10 kcal
Scrambled Egg with 46g Smoked Trout – 139 kcal
Simple Vegetable Soup – 67 kcal
100g Steak with Garlic Mushrooms, Light Cole Slaw, Watercress & Tomato Salad – 204 kcal
5 Spice Cherry Compote with Fromage Frais – 54 kcals

day 10: 515 kcal

1 cup of Tea with Soya milk – 10 kcal
25g Porridge with 9 Blackberries – 111 kcal
Simple Vegetable Soup – 67 kcal
62g Smoked Mackerel with Poached Egg and Spinach – 273 kcal
5 Spice Cherry Compote with Fromage Frais – 54 kcals

day 11 : 483 kcal

1 cup of Tea with Soya milk – 10 kcal
1 scrambled Egg with a slice of low salt lean Ham – 121 kcal
Simple Vegetable Soup – 67 kcal
80g Asian Poached Chicken – 132 kcal
Vegetable Salad with Vietnamese Dressing – 108 kcal
30g Fromage Blanc with a few Cherries – 35 kcal

day 12 – 488 kcal

1 cup of Tea with Soya milk – 10 kcal
25g Porridge with 9 Blackberries – 111 kcal
Carrot and Coriander Soup – 85 kcal
Salmon Teriyaki with mixed steamed Vegetables – 231 kcal
Kiwi and Satsuma salad with Fromage Blanc – 51 kcal

day 13 – 496kcal

1 cup of Tea with Soya milk – 10 kcal
Scrambled Egg with 46g Smoked Trout – 139 kcal
Watercress Soup – 57 kcal
Thai style Salmon Patties with pickled Carrot and Cucumber
1/2 square 0% Cream Cheese on Celery – 10 kcal
Fresh Pineapple with a spoonful of Fromage Blanc – 39 kcal

day 14: 488 kcal

1 cup of Tea with Soya milk – 10 kcal
25g Porridge with 10 Blackberries – 113 kcal
Crudités with Hummus – 95kcal
Lamb and Vegetable Stir Fry with Feta – 239 kcal
50g 0% Fromage Blanc with toasted Almond flakes – 31 kcal

day 15 – 484 kcal

1 cup of tea with soya milk – 10 kcal
Scrambled Egg with 46g Smoked Trout – 139 kcal
Watercress Soup – 57 kcal
Chicken with Pesto Tomatoes and Steamed Broccoli – 222 kcal
Chocolate Pear Crisp (mini) – 56 kcal

day 16 – 476 kcal

1 cup of Tea with Soya milk – 10 kcal
25g Porridge – 93 kcal
Simple Vegetable Soup – 67 kcal
100g Smoked Haddock with Poached Egg and Spinach -203 kcal
100g Mocha Dessert – 123kcal

day 17 – 486 kcal

1 cup of Tea with Soya milk – 10 kcal
Scrambled egg and smoked trout – 139 kcal
Watercress soup – 57 kcal
Marinated Tuna with bean shoot, swiss chard and mushroom stir-fry and steamed asparagus – 195 kcals
Baked Pears with Amaretti Crumble

day 18 – 511 kcal

1 cup of Tea with Soya milk – 10 kcal
Porridge with Blackberries – 113 kcal
Hot and Sour Chicken and Mushroom Soup – 106 kcal
Thai style Salmon Cakes with Carrot and Cucumber ribbons – 235 kcal
Fromage Blanc with Crystallised Ginger – 47 kcal

day 19 – 534 kcal

1 cup of Tea with Soya milk – 10 kcal
dry fried egg with grilled tomato and 1 rasher back bacon – 139 kcal
Simple Vegetable Soup – 67 kcal
Haddock in a Saffron Sauce with cauliflower rice and baby broad beans – 229 kcal
Fromage blanc with raspberries – 80 kcal

day 20 – 460 kcal

porridge (very small bowl) – 53kcal
Hot and Sour mushroom soup – 106 kcal
Teriyaki Salmon with steamed vegetables – 207 kcal
Fromage Blanc with raspberries and ginger – 94 kcal

day 21 – 494 kcal

Scrambled Egg with Smoked Trout (40g) – 130 kcal
Watercress Soup – 57 kcal
Cod in a Mustard Masala with Kachumber Salad and Carrot & Cumin Salad – 234 kcal
Plum Kulfi made with Fromage Blanc with stewed Plums – 73kcal

day 22 – 470 kcal

Porridge (15g raw) with 1 prune – 68 kcal
Vegetable Soup – 67 kcal
Salmon Stuffed with Capers and Pine Nuts, with steamed vegetables – 215 kcal
Fromage Blanc (50g) with 10 Cherries and 1/2 a crumbled Amaretti – 120 kcal

day 23 – 503 kcal

Scrambled Egg with 30g of smoked trout – 117 kcal
Watercress Soup – 57 kcal
Sole with a lemon and caper dressing, steamed vegetables and cauliflower mash – 213 kcal
Rhubarb and Strawberry Compote with Soya Custard – 116 kcal

day 24 – 483 kcal

no breakfast
Spring Minestrone soup – 102 kcal
Salmon fillet with pesto served with Parma-wrapped Pumpkin and steamed vegetables – 237 kcal
Skinny Tiramisu – 144 cal

day 25 – 461 kcal

Poached Egg with Grilled Tomato and 1 rasher back Bacon – 139 kcal
Celery & Mushroom Soup – 46 kcal
Teriyaki Tuna with steamed vegetables  and Salad – 221 kcal
Fromage Blanc (100g) with 50g fresh strawberries – 65 kcal

day 26 – 490 kcal

Plain yogurt with 3 Prunes – 100 kcal
Vegetable Soup – 67 kcal
Thai style Beef Salad with Spinach Soufflé -197 kcal
Plums with Ginger and Vanilla Ice Cream – 124 kcal

day 27 – 494 kcal

Scrambled Egg with 30g Smoked Trout – 117 kcal
Pea, Lettuce and Sorrel Soup – 120 kcal
Salmon Filet (85g) with low calorie tartare sauce and vegetables – 158 kcal
Rhubarb compote with fromage blanc and strawberries – 109 kcal

day 28 – 434 kcal

Plain yogurt with 3 prunes – 100 kcal
Vegetable Soup – 67 kca;
Smoked Haddock (70g) with Poached Egg and Spinach – 168kcal
Fromage Blanc with crystallised ginger – 89 kcal

day 29 – 466 kcal

Scrambled Egg with 30g Smoked Trout – 117 kcal
Vegetable Soup – 67 kcal
No-Carb Chicken Caesar Salad – 241 kcal
Strawberries (50g) with Fromage blanc (30g) – 31 kcal

day 30 – 409 kcal

Plain yogurt with 2 prunes – 85 kcal
Vegetable Soup – 67kcal
Baked Salmon with Steamed vegetables – 255 kcal
Pineapple with Fromage Blanc – 87 kcal

 

Maintenance

After about 4 months, I stopped having breakfast. I found that I didn’t feel any more hungry without it and it gave me a little more flexibility with my evening meal.

Summer Supper 445 kcal

Roasted Tomato and Garlic Soup 60kcal (with a cracker or crispbread +30kcal)
BBQ Tuna Kebab, with slices of red pepper, red onion and courgette, marinated in garlic, ginger, chilli, tamari and toasted sesame oil 150kcal
Summer Squash Rosti 150 kcal
Steamed Green Beans 25 kcal
1/4 charentais melon 30kcal

Light and Lovely 490kcal

1/4 Charentais Melon with crumbled goats cheese, cucumber and sundried tomatoes with balsamic vinaigrette 105kcal
Salmon fillet stuffed with capers, pine nuts, parsley and lemon 150kcal
on a bed of baked aubergine and steamed veg 50 kcal
with a mixed side salad 15kcal
Blackberry and apple compote with crystallised ginger 115kcal
with a spoonful of fromage blanc 55kcal

Quick and Easy 500

Spanish 2 egg Omelette with chorizo, ham, courgette, green beans and grated cheese 350kcal
Mixed Salad with balsamic vinaigrette 50kcal
Stoned plums cooked in a teaspoonful of ginger syrup 50kcal
served with a spoonful of fromage blanc 50kcal

5 thoughts on “Fast Days

  1. Pingback: Spanish Influenced 5:2 Meal Plan for week 10 | Focus on Flavour

  2. Thank you for sharing these Belinda. Some great ideas to make my upcoming fasts more interesting (it’s so easy to just stick to the same foods every time!)

  3. Hi Belinda, found your site thru The Ultimate 5:2 Recipe Book.
    Plan to have your Raw Vegetable Salad with a zingy spricy dressing this week.
    Have copied out your Fast Day Menu for June. Congrats on your success with 5:2. I am celebrating a year on 25th November. Success in loosing 20+ kilos.
    Also success in turning my alcoholic liver (for a clayton’s lady) into a non alcoholic liver. My liver readings were in 200 mark and are now a comfortable 51. DRs and Specialists couldn’t help.
    I thnk this WOL is fantastic and those of you who can come up with recipes are to be commended. I wouldn’t have got anywhere if not for the recipe books and blogs with the ingredients and calories written down. The meals are delicious!
    Congratulations to you. Keep healthy
    Sue