Anniversary 5:2 Meal Plan

Anniversary? Yes, I’ve been maintaining my weight on 5:2 for a year today!

Scotch Eggs with Light Coleslaw Griddled Courgette Salad _MG_2492

 

 

 

 

 

I was so thrilled to achieve my healthy weight target (55kgs for me, which is somewhere in the middle of the normal BMI range for my height and age) let June, but I am even more delighted to have been able to stay there. I gave myself a 2 kg range to stay within (53 – 55) and in the last year I have not gone below the bottom, and only temporarily very slightly over (like when I have been away on holiday and not fasted for a week).

So I thought it would be of interest to show you a typical menu plan for a week, bearing in mind that I have a TDEE of about 1300 without exercise, so I don’t have a lot of calories to play with, but I certainly eat well and pretty much what I want.

_MG_3346

 

 

 

 

 

Ok here’s my meal plan for the next week. It’s BBQ weather! I still have lots of strawberries, the cherries are ripening, artichokes are ready and the shops are starting to be full of summer fruits. Recipes for dishes in bold text are included in  5:2 Healthy Eating for Life, those in italics are in Focus on Flavour. Some recipes are new and once I have cooked them again and calorie counted them, I will share them with you.

  1. Friday
    • Ham, Egg and Chips
    • fresh fruit
    • Spanakopitta – spinach and feta filo triangles (recipe here)
    • Lemony Lamb Kebabs with Wholewheat Pita  (recipe here) and Greek Salad with Feta and Olives 
    • Homemade Strawberry ice cream drizzled with strawberry coulis and sprinkled with strawberry dust from my latest thing, dehydrated strawberries
  2. Saturday
    • Thin Crust Wholewheat Ham and Chorizo Pizza with Green Salad with Seeds
    • fresh fruit
    • Spring Rolls (if I am able to buy fresh beanshoots, I will make them myself)
    • Chicken Satay with Satay Sauce, cucumber, spring onion and carrot ribbons and Beanshoot Salad. Maybe a little rice to go with it
    • Cheesecake in Chocolate Cups with Strawberries
  3. Sunday
    • Globe Artichoke hearts with lemon juice and melted butter
    • Leftover pizza and salad
    • fresh fruit
    •  Out for dinner
  4. Monday – Fast Day
    • Harira style Soup (vegetables in a spicy tomato based broth) 125
    • Harissa-rubbed Chicken breast with vegetable accompaniments  250
    • Poached Spiced Cherries with Fromage Frais – 100
  5. Tuesday
    • Peppered Mackerel with Avocado, Cherry and Walnut Salad and Minted Beetroot Salad
    • fresh fruit
    • BBQ Sweetcorn
    • Moroccan style Chicken Kebabs with Kachumber Salad drizzled with argan oil, Wholewheat Maneesh (seedy flatbread) and yogurt with ginger
    • Poached Spiced Cherries with filo sesame wafers
  6. Wednesday 
    • A picnic of Oven Baked Scotch Eggs,  Black Pepper Chicken Sticks with Spicy Tomato Dipping Sauce and Light Coleslaw with Cherries
    • Strawberry Marshmallow Mousse
    • Chargrilled Courgette Salad (recipe here)
    • BBQ Toulouse Sausage with spicy Puy Lentil Salad
    • Cherry and Choc Chip Gelato
  7. Thursday – Fast Day
    • Italian Vegetable Soup – 124
    • Haddock in Saffron Sauce – 205 with cauliflower rice (recipe here)
    • Mocha Dessert – 87 with a few blueberries (recipe here)

Pizza

 

 

 

 

 

 

  • I usually start my day with two cups of tea (with soya milk as I don’t like dairy milk).
  • Breakfast on non-fast days is a plain yogurt with a few berries and one slice of wholewheat toast with almond butter and marmite; or two slices of toast. Black coffee. I don’t eat breakfast on fast days.
  • Mid morning on non-fast days I have a small capuccino made with soya milk. On fast days I have espresso.
  • Mid afternoon I have a herbal or ordinary tea.
  • While preparing dinner I have a glass of water kefir.
  • On non-fast days I do usually have wine.  As we often don’t eat dinner until 8pm or so, if I have a glass of wine before dinner, I will also have some nuts. At the weekend I enjoy having one or two pieces of dark chocolate after dinner, but I rarely think of chocolate these days!
  • I drink plenty of water and occasionally a glass of unsweetened lemon squash

I hope you have a great week! I’m looking forward to it…. 🙂

Caribbean Butternut Squash Soup – 120 calories per serving

As the last of the summer vegetables get turned into ratatouille, my thoughts turn to warming winter soups and stews to see us through more chilly fast days.

One of my favourites is a spicy soup based on pumpkin or butternut squash, full of Caribbean sunshine.

butternut squash soup

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I’m normal! At least weight-wise….

After goodness knows how many years of being overweight, I have now achieved a major target – I am in the healthy, normal zone of BMI for my age and height! Thank you Michael Mosley for revealing the benefits of 5:2 to us! I really think that this has radically changed our lives for the better.

Not only do we look better, but we feel more energetic and have been able to tackle a major change of outlook. With the prospect of improving, rather than declining health, we are now considering moving aboard a barge and exploring the canals of Europe. Having lived on a yacht for several years in the Caribbean earlier this century, this isn’t such a major upheaval as it might seem for us, but before we can undertake such an activity, we need to sell our house, so this week I have spent time on creating a website for that http://houseinfrancewithincome.com/ – hence not much in the way of updates here!

But of course we are still eating healthy food and are planning to continue with the 5:2 way of life. I still have a couple of kilos to lose to get comfortably under 9 stone and well within the healthy BMI zone and Graham is finding that he is hovering around his target quite comfortably.

Here’s a few of the interesting and flavourful meals we have eaten this week. I’ve not had time to write up the recipes or check the calorie counts exactly, but I can assure you that these will all fit into a healthy, balanced meal plan designed to keep you slim 🙂 I hope they will inspire you  :-

Wholewheat Tagliatelle with Tenderstem Broccoli and Chilli

Wholewheat Tagliatelle with Tenderstem Broccoli and Chilli Flakes with Parmesan – based on recipe in Delicious magazine

Sticky Chicken with Rice and Sweetcorn

Sticky Chicken on a bed of stir-fried vegetables, with Camargue Red and Brown Rice with Sweetcorn and Satay Sauce

Scotch Eggs with Light Coleslaw

Oven Baked Scotch Eggs with Light Coleslaw

Flageolet, Pepper, Spring Onion and Guindilla Salad

Flageolet, Red Pepper, Spring Onion and Guindilla Pepper Salad

Crustless Asparagus and Smoked Salmon Quiche

Crustless Asparagus and Smoked Salmon Quiche with Cauliflower Mash

A duo of beetroot, celery and apple salads

A duo of beetroot, celery and apple salads with a tahini and yogurt dressing

Baked Fish with Caper Dressing and Salsa Brava

Baked Salmon with Caper Dressing and Salsa Brava

Pea, Lettuce and Sorrel Soup

Pea, Lettuce and Sorrel Soup

Stuffed Pancakes au Gratin with a fagot of asparagus

Stuffed Crepes with a cheesy sauce, with a fagot of asparagus and a fennel, radish and rocket salad

 

If you do find inspiration from my blog, the best way I can think of for you to say thank you, would be to help support the sweet granddaughter of my closest childhood friend. Little Lexi Sky was born with muscular dystrophy and cerebral palsy and has a difficult life ahead of her. She requires 24 hour care and equipment that is not covered by the NHS. Any donations would be so gratefully received, thank you.  Please go to http://tinyurl.com/LexiSky

Leek and Crunchy Carrot Gratin

This is a very flavourful vegetarian main which is low enough in calories to have on a 5:2 Fast Day or as part of a calorie-counted healthy eating plan :-
Leek and Crunchy Carrot GratinOr serve as a side dish with chipolata sausages :-

Leek Gratin with Chipolatas

 The calculations for calories came out differently on MyFitnessPal than on my recipe card, below. Either way, no more than 265 kcals for the portions of gratin shown here.

The caraway seeds add a really interesting flavour. 

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5:2 Meal Plan (week 13)

My husband has reached his target and will now be aiming to maintain his current weight – which is 16 kilos less than he started the New Year with. Really amazing progress! I still have a little over 3kg to go before I can join him on maintenance, but am very pleased with having lost 9.8 kg so far.

So this week is going to be interesting. We will still both be doing 5:2, but he will need to be eating more on normal days than he has been used to recently. Will he still have the motivation to do fast days? As we are both doing this for long-term health benefits, the answer is yes. 

In any case, the strategy I have used up to now – to make our meals totally delicious and not like we are being deprived of anything, means that we both enjoy and look forward to eating every day, how ever many calories we are allowed.

So normal days now will be 1200 for me and 2500 calories him, with fast days of 500/600

Off to the market tomorrow, to see what seasonal veg I can add to the menu – asparagus, swiss chard, carrots, maybe some broad beans….. and better buy some potatoes too! 

In the freezer I have some plums that I want to use up, so I’m going to try a few different things with them. I need to make some room in the hope that this will be a good year for cherries….

Saturday ~ 

  • lunch:
    • thin crust wholewheat pizza with rocket salad
  • dinner – leftovers from last night’s dinner party
    • Hummus and Baba Ganoush with Seedy Flatbread and Crudités
    • Spanish style Meatballs with Quinoa and Bulgur Tabbouleh
    • Apple and Quince Paste Filo Feuilletes with Vanilla Ice Cream

Sunday ~

  • lunch
    • Smoked Herring Caesar Salad
    • Fresh Fruit (plus Cheese and Crackers)
  • dinner
    • Herb Crusted Lamb Cutlets with Skordalia, Beetroot Relish and Green Vegetables
    • Poached Plums with Custard and Amaretti Biscuits

Monday ~ Fast Day

  • breakfast:
    • Scrambled Egg with Smoked Trout
  • dinner
    • Mushroom and Celery Soup
    • Marinated Tuna with Pumpkin and Asparagus stir-fry
    • Poached Plums with Fromage Blanc

Tuesday ~

  • Lunch
    • Sausages with Leek and Carrot Gratin
    • Fresh Fruit
  • Dinner
    • Lentil, Coconut and Spinach Soup
    • Sardines on Toasted Grainy Bun
    • Mirabelle Plum and Ginger Brik Pastry Cups

Wednesday ~

  • lunch
    • Tofu and Green Bean Curry with Brown Rice
    • Fresh Fruit
  • dinner
    • Lentil, Coconut and Spinach Soup
    • Thai Beef Salad (with Noodles)
    • Plum Oaty Crumble with Ice Cream/Fromage Blanc

Thursday ~ Fast Day

  • breakfast
    • Natural Yogurt with Prunes
  • dinner
    • Simple Vegetable Soup
    • Fish baked in a Spiced Masala Sauce
    • Cabbage, Green Pepper and Caraway Salad
    • Plum Kulfi with Plum Coulis

Friday ~

  • lunch
    • Veggie Burgers (with/without bun) with Salad 
    • Fresh Fruit, Cheese
  • dinner
    • Sticky Ginger Chicken (with Jacket Potato) and Light Cole Slaw
    • Fromage Blanc with Plum Coulis and Pistachios

5:2 Meal Plan – a springtime Mediterranean meander

As usual I have more ideas than days in the week! I’m still much inspired by Meditteranean flavours, from Morocco to the Middle East

I have a little more rhubarb to harvest and am expecting to find better asparagus this week. Not sure what else my trip to the market will bring, hopefully some broad beans….

Rhubarb

Saturday – a Middle Eastern evening

Paul Hollywood’s flatbread and the recipe that John Torode cooked on Masterchef this week looked great, so we will have a middle-eastern inspired evening

  • Baba Ganoush with Sesame Flatbread
  • Lamb Cutlets with Skordalia and a Beetroot and Jalapeno relish
  • Honey and Walnut Ice Cream, with Apple and Quince Filo wafers

 

Sunday – leave room for the chocolate!

  • Asparagus with shaved Parmesan 
  • Spatchcocked Herby Chicken with Spring Vegetables
  • Apple and Blackberry Filo cups

Broad BeansMonday – Fast Day

  • Scrambled Egg
  • fresh Asparagus and Lemon soup
  • Light Chicken Caesar Salad (using leftover chicken) 
  • Rhubarb Compote with Cardamom Custard 

Swiss Chard 

Tuesday – Seasonal Treats

  • Fennel and Citrus salad with Sheep’s Cheese
  • Smoked Mackerel with Horseradish dressing, with Broad Bean and Lentil salad
  • Rhubarb and Strawberry Meringue pots (using leftover rhubarb)

 

 

 

CarrotsWednesday – Morrocan spicing to the fore

  • Asparagus and Chickpea Salad
  • Chicken Tagine with preserved Lemons and Green Olives, Herbed Cous-cous
  • Plum and Almond Frangipane

Thursday – Fast Day Italiano

  • Scrambled Egg with Parma Ham 
  • Spring Minestrone Soup 
  • Baked Fish and Vegetables with Gremolata
  • Raspberry Pannacotta

Asparagus

 

Friday – exploring the Maghreb

  • Sweet Potato and Ginger Brik parcels
  • Moroccan Meatballs with Minted Bulgur Wheat
  • Cumin and Coriander Carrot Salad
  • Sliced Oranges with Dates and Pistachios
 
I’ve now updated last week’s meal plan with photos and calorie counts – do take a look, it was a really yummy and delicious menu  – if we can eat like that and still lose weight, then it looks like we really can stick with this way of life. I certainly feel that way and don’t ever want to see those 9 kilos again, thank you! Bye-bye, you’re no longer needed 🙂
 
Great news this week, that Kate Harrison is going to include one of my recipes in her new 5:2 Diet Recipe book. It should be published in the next couple of months. More news and link once available. 

5:2 Mediterranean Meal Plan for week 11

Now updated with photos and calorie counts.


Swiss ChardContinuing my tour of light and healthy Mediterranean cuisine this week, with influences from France, Morocco and Italy, but adding in a little inspiration from elsewhere to spice it up a bit.

I’ll be aiming to use asparagus and rhubarb as key seasonal ingredients. At the market this morning, I also bagged a lovely bunch of watercress, some Swiss chard and a very healthy looking bunch of pale and interesting carrots.

Behind the carrots are some early globe artichokes – my favourite way of eating these is with loads of butter, so I’d better find a more healthy recipe before I add those to my meal plan!

A few less dishes on this plan – I am finding that we often have left-overs to use up, as I am still buying and cooking more than we are actually eating!  

Rainbow Carrots

This is week 11 for us on our 5:2 diet. I am over 2/3 of the way to my target healthy weight now, having lost 8.7 kg (19lbs), which is absolutely brilliant. My husband meanwhile has lost nearly 15 kg and has revealed that there was a six pack there, all along… 🙂

So this week we’ll do another 2 fast days and the rest of the time we’re keeping light on the carbs, so as not to lose momentum – but there are plenty of delicious treats along the way, as I focus on flavour and make light but tasty versions of some of our favourite dishes to share with you.

 

Spring vegetables with sesame crispRed Mullet with Coconut Lime Sauce and Puy Lentil SaladRhubarb Compote with Cardamom Custard

Saturday: dinner for friends ~ 550 kcals

  • Cucumber, Broad Bean, Pea and Apple Salad with Sesame Filo Crisps
  • Red Mullet with Coconut Lime sauce, Puy Lentil salad and Watercress Salad
  • Rhubarb and Orange Compote with Cardamom Custard

Sticky Marmalade Duck with Celeriac Mash and Red Onion ConfitAsparagus, Comté and Mustard Pockets
 

 

 

 

Sunday: local specialities and home grown rhubarb

  • Asparagus Filo Pastries with Grainy Mustard and Gruyere ~100 kcals
  • Sticky Marmalade Duck with Celeriac Mash, Red Onion Confit and Swiss Chard ~310 kcals
  • Fromage Blanc with Apple and Ginger ~ 120 kcals

Carrot and Cumin Salad  Baked Fish with a Mustard Masala Plum Kulfi

Monday ~ Fast Day with an Indian kick

  • Scrambled Egg with Smoked Trout ~ 130 kcals
  • Watercress Soup ~60 kcals
  • Carrot and Cumin Salad ~40 kcals
  • Fish with a Mustard Masala, served with Kachumber Salad ~200 kcals
  • Plum Kulfi ~50 kcals

Spring Minestrone Soup Turkey Saltimbocca with Celeriac and Chard RostiBeetroot and Chocolate Cake

Tuesday: Italian day

  • Summer Minestrone Soup ~100 kcals
  • Turkey Saltimbocca alla Romana with a Muscat Jus, served with Celeriac and Swiss Chard Rosti ~230 kcals
  • Beetroot and Chocolate Cake (1/2 serving) ~112 kcals

Chicory and Mushroom SaladCod with Tomato and ChorizoBlood Oranges with Dates and Pistachios

Wednesday: Moorish influences

  • Chicory and Mushroom Salad
  • Cod with Tomato and Chorizo Sauce, served with Grean Beans and French Fries
  • Sliced Blood Oranges with Dates and Pistachio

Simple Vegetable SoupStuffed Salmon Fillet with Steamed VegetablesFruity Tiramisu

Thursday ~ Fast Day Italian style

  • Vegetable Soup ~60 kcals
  • Stuffed Salmon Fillet with steamed vegetables ~225 kcals
  • Fruity Tiramisu ~120 kcals

 Baked baby Beetroot with Spiced Walnuts and Goats Cheese_MG_0918_MG_0928

 
Friday: a Moroccan menu with a Mexican twist

  • Baby Beetroot Salad with Spiced Walnuts and Goats Cheese ~235 kcals
  • Merguez Sausages with Cous-cous, Ginger Yogurt , Baked Butter Beans with Spinach and Carrot Salad ~225 kcals
  • Mojito Cheesecake ~175 kcals

As I go through the week, I’ll be checking my recipes and calorie-counting them, putting some of them up here on my blog. I’m also working towards my 5:2 recipe book…..

 

Pear with Chocolate Meringue Topping

Soft sharp pear contrasts wonderfully with a sweet, nutty chocolate meringue topping, less than 150 calories per serving – or if you make mini ramekins, only 60 – 75 calories each, depending on the size and sweetness of the pears.

Pear with Chocolate Meringue Topping

The idea for this dish came from BBC Good Food, where it is called Chocolate Pear Crisp.  But their recipe had way too much sugar for my taste, so I radically changed it.

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Spanish Influenced 5:2 Meal Plan for week 10

I have a lot of cookery books and browsing through them is one of my pleasures. Sitting with a pile of them beside my and thinking of a trip to Spain – I passed my book of Tapas, the little dishes of Spain, by Penelope Casas over to my husband, who marked a few selections for us to try (I have the original paperback version of the book, I bet the new one is lovely with more recipes and more photos). Small dishes of wonderful ingredients, prepared to delight the palate, sounds just right when you only have a few calories to play with. Let’s see what I can do with them this week.

Seasonal food: I have glorious forced rhubarb about ready to pick. Other desserts will depend on what looks good in the market. I’m hoping to find more asparagus, despite the very chilly weather we have had the last few days. I’ll be adding some soups in too, again depending on the seasonal choices on offer. Plus I have my own quince preserve to use.

I am feeling better I think from eating less refined flour so I’m going to try making my pizza dough with wholewheat flour this week.

This meal plan will work with our intermittent fasting lifestyle and support our weight loss targets, helping us to keep to around 1200/1800 calories on a normal day and 500/600 calories on a fast day.

PizzaSaturday:

  • wholewheat Pizza with chorizo, mozzarella and sundried tomatoes; rocket salad
  • Tapas: Manchego Cheese and Membrillo (quince paste), Serrano Ham, Chorizo, Olives, Anchovies,
    Vegetable Stuffed Canelones (Crepes)
    Baklava and Ice Cream

_MG_0374Sunday:

  • Chicken in Garlic sauce, Asparagus salad; 
    Rhubarb Meringue Pots (adaptation of BBC Good Food recipe)
  • Albondigas (meat balls); Patatas Bravas  (spicy oven baked potatoes with tomato sauce) and Aioli (garlic mayonnaise), Cabbage, Green Pepper and Raisin salad

Watercress SaladMonday ~ Fast Day

  • Egg with Tomato and Bacon (thinking of Huevos Rancheros now…)
  • Celeriac, Saffron and Orange Soup
    Trout with Bayonne Ham and Garlic, Cumin-flavoured Carrot salad

 

_MG_0381

Tuesday

  • Smoked Fish on Avocado
    Pork Ribs in Garlic sauce, Cauliflower Salad
  • Wholewheat Pasta with Meatballs and Tomato sauce

 

 

_MG_3307Wednesday

  • Quinoa with Asparagus and Walnuts;
    sliced Oranges
  • Chickpeas and Spinach;
    Tomato, Tuna and Egg salad

 

_MG_0386Thursday – fast day

  • Porridge with Berries
  • Fish in a Saffron sauce, seasonal Vegetables

 

 

_MG_0567Friday

  • Sausages with sweet and sour Figs, White Bean salad
  • French Onion Soup
    then there’s bound to be leftovers to use up…..

Recipes and calories counts will come later, when done!

Please see my other meal plans and recipes, also my list of what we have been eating on Fast Days.

I hope to inspire you to eat well and enjoy every day, fasting or otherwise! 

5:2 My Flavourful Meal Plan for week 9

This week I went to the market in Montaigu-de-Quercy. Lots of lovely fresh seasonal local produce to choose from!

 Montaigu de Quercy _MG_0370 

_MG_0399

I came home with my bags laden :-

lettuces, endive, bean shoots, swiss chard, leeks, brown mushrooms, young turnips, carrots, jerusalem artichokes, watercress, beetroot, radishes, goats cheese, pears, apples and satsumas – and the first asparagus (from Spain).

 

Each week I am trying to feature seasonal produce, but I’m also trying to use up food that I have stored in my freezer, much of which is home-grown.

So my actual plan for the week, updated with calorie counts, designed with flavour in mind for healthy, satisfying  well-balanced meals, which will work for an intermittent fasting and weight loss lifestyle. I’m not showing cups of tea or my standard breakfast, but numbers are included in the daily totala:-

_MG_0375 Sunday ~ 1300 kcals 

  • lunch: leftovers – Pizza and Spanakopitta, Veg Stir Fry with Satay sauce (370); satsuma (30)
  • dinner: Herby Roast Chicken (Alain Ducasse) with Roasted Roots, Braised Turnips and Peas (410);
    Raspberry Cinnamon Meringue (75)
    + 200 kcal of treats (wine and chocolate)!

 

_MG_0368 Monday ~ Fast Day 490 kcals

  • breakfast: Scrambled Egg with Smoked Trout – (140)
  • dinner: Watercress Soup (60); Tuna Steak with ginger and garlic, steamed Asparagus, Beanshoot, Mushroom and Radish Salad (200)
    Baked Pear with Amaretti (100)

 

_MG_0386

Tuesday ~ 1185 kcals

  • lunch: Watercress Soup (60) with cracker (30); 2 Chipolata Sausages with Cauliflower Mash and leftover braised vegetables (360); Satsuma (30)
  • supper: Asparagus Filo Pastries (150); Coronation Chicken Salad (260); Roquefort and digestive biscuit (150); Raspberry Cinnamon Meringue (75)

 

_MG_0387 Wednesday ~ 1275 kcals

 

 

_MG_0388 Thursday ~ Fast Day – 500 kcal

 

 

_MG_0381 Friday: tbd!

    

I’ve updated last week’s meal plan with what we actually ate and the calorie counts. You’ll find my recipes here

I hope you find some of my ideas inspirational and useful.

As always, if you have any questions, please ask.