For tortoises and slow losers….

Following on from a post on the 5:2 Intermittent Fasting Diet group on Facebook about slow losers, I thought it would be helpful to share some suggestions for those who are following 5:2 but get stuck without losing any weight for 4 weeks or more.

Provided you are actually managing to do 2 fast days a week of under 500/600 calories, and you really do have some weight to lose – well there are lots of things that you can do to make a difference.

In general, we aren’t overweight because we don’t eat enough (though not eating enough on a regular basis may confound our attempts to lose). Fast days will help us to cut back – maybe enough to stop us gaining any more, but for some of us, not enough to make a noticeable difference to weight loss.

Intermittent Fasting is excellent at helping you to burn dangerous visceral fat, so that at least should be shifting, as your body transfers resources to more easy to access locations. So you may realise that you are changing shape, even if the scales don’t budge.

You may be happy enough with the long term health benefits to continue with little or no weight loss, and that is absolutely fine. But if you are frustrated enough to want to change things, then here are my suggestions (in no particular order, pick whatever appeals to you):

  • Option 1. Add in an extra fast day. Try 4:3 for a couple of weeks and see if it makes the difference. That may be enough to kick start the process again, so then go back to 5:2. You may learn through doing this that non fast days are your problem and that you need to cut back, just a little, on your portion sizes or particular types of foods in future.
  • Option 2. Mindful eating. Consider what you are going to eat before you put it in your mouth. So much of what we do is habit and nothing to do with appetite or hunger. So much of what we eat isn’t really food! Close the fridge/cupboard door again and come back later. Leave some on the plate. Put less on your plate in the first place. Mindful shopping is a good adjunct to this – if you don’t buy it in the first place, it won’t be there to tempt you. Planning ahead so that you have a week’s worth of well thought out menus to choose from before you go shopping can really help too. With mindful eating, if you think about it, really want it, and are hungry, then go ahead and eat – but stop before you are full. Eat slowly enough so that your fullness sensor has a chance to detect that you have eaten!
  • Option 3. Portion control. Using the hand guide to portion sizes can be a simple way to limit your intake, especially of things like pasta and other starchy carbs. No more than a fistful of those. See the graphic for more info.
  • Option 3. Start tracking. Track everything that you are eating and drinking for a week or two – it can be really illuminating, showing you where you eat those little extra things that are really high in sugar, or just generally high in calories. Once you have a handle on what you are really having, you can target things to cut back on. 
  • Option 4. Cut back on non fast days**. We may be shocked to discover how little we really need to stay the same weight, and gaining weight slowly over the years, is testament to that. Check your sedentary TDEE – If it is the average of about 2000 for a woman, then fast days alone will give a 3000 calorie deficit (we need to drop 3500 calories or so to lose a pound, as a rough guide). But you need to not exceed your TDEE on the others! It can be helpful to vary your intake, so some days can be lean and mean, and others can be more indulgent. ** Please note, I say cut back (to normal), not calorie restrict as you would with other diets. Intermittent Fasting requires that you refuel properly on non-fast days and eat normal amounts, which gives a good contrast to fast days and help keep your metabolism working normally.
  • Option 5. Avoid snacking. Make your 2 or 3 meals a day truly satisfying and nutritionally sound, so that you don’t need to top up between meals or afterwards. Snacks are often calorie dense and nutritionally poor, so ditching them can save lots of potential excess and leave room for adding some extra deliciousness to your meals – have a starter course instead of crisps, have a dessert instead of reaching for the sweets and so on.
  • Option 6. Cut out added sugar. Lots of prepared and packaged foods have hidden sugar that we really don’t need. If you make your own sauces, dressings, desserts and so on, you can easily avoid the unnecessary extras. Don’t be tempted to substitute with non-nutritive sweeteners, or even natural alternatives; it is better to let your palate become accustomed to less sweetness. Fruit is naturally sweet. Vanilla, Cinnamon and other spices can enhance the natural sweetness in our foods. Lots of root vegetables are naturally sweet too and the more you stay away from sugar, the more you will notice and appreciate them.
  • Option 7. Ditch highly refined foods. Refined foods like white rice, white pasta, white flour, white sugar and anything made from them, not only rack up your carb intake and spike your blood sugar, but for lots of people they cause bloating, inflammation and water retention. Cutting back on these sources of carbs can help enormously. Don’t be tempted to cut back on carbs too far, they are a much needed source of energy and you will end up feeling tired and cranky if you go too low. Aim for mostly low GI carbs and go for whole grains, pulses, vegetables and fruits.
  • Option 8. Ditch processed and packaged foods. Go for fresh, seasonal, local and home-made whenever possible. You will know that what you eat is full of good ingredients and you can add liberal amounts of love while preparing your meal. Read the labels! Long lists of ingredients and unpronounceable names are a warning sign. Not all ready meals or packages are bad, but many of them make up for poor ingredients and short cuts with additives and fillers, plus ingredients and techniques to extend the shelf life, that rob the food of its intrinsic qualities. Home-made doesn’t have to be time-consuming or expensive. Remember that 2 days a week you are eating less anyway, so your shopping bill should be lower and give you a bit of leeway for buying fresh, organic, good quality food and supporting local producers.
  • Option 9. Ditch the low fat and light products. It may seem counter-intuitive, but fat is not the enemy. Fat helps to add flavour, texture and satiety to many foods and lowers the glycemic load of carbs when eaten together. Better to eat a small amount of the real thing than something that has been modified with fillers, flavourings and sugar to make up for what has been removed. Yes, fat has a high calorific value, with 1 tsp of oil coming in at 40 calories, but there are plenty of techniques to help you make the most of using just a little. Use a little strong cheese, such as parmesan, some real butter, flavourful olive oil, rich seed oils, full fat greek yogurt and so on to enable your body to benefit from fat-soluble vitamins.
  • Option 10. Add Activity. Exercise alone is not a good way to lose weight, but as an addition to your Intermittent Fasting regime, it will make you feel good, boost your metabolism, firm up your flab, help you get into fat burning mode on a fast day and may stave off hunger. Many of us have found that a small amount of weight loss has made us feel a whole lot more enthusiastic about various exercise activities. So go for it! Do be aware that starting a new activity may temporarily increase your weight, as your muscles retain water to repair and grow. Stick with it and you will get the benefits.

I hope this has given you some ideas to encourage you to stick with fasting and to realise that maybe just a small tweak here and there may be all that is needed to make the difference between staying the same and seeing the scales going down…

This may seem more like following a ‘diet’ for a bit I guess, but the way I look at it, this is a way of eating, something you are going to follow for the rest of your life, so you may as well make some small, permanent changes that you can really live with, that will give you the results you want – and enable you to look and feel good.

 

Hand Guide to Portion Control

 

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

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…..

 

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. 

Watercress Soup – only 60 calories

I just love the big bunches of watercress that you can buy in French markets. Watercress is rich in vitamins A and C, calcium, iron and folic acid. A bunch like this makes an easy and delicious soup in under 30 minutes. Just the thing to break your fast with.

watercress

Watercress Soup

Serves 4, only 60 kcals per serving

  • I large bunch watercress (450g)
  • 1 medium onion, chopped
  • 10g unsalted butter
  • 1 litre of vegetable stock, made with 10g Marigold Bouillon powder
  • 10g potato flakes
  • a grating of nutmeg

_MG_3264Discard any really coarse stalks from the watercress, as they can be too peppery.

Wash, drain and chop the remainder of the bunch, reserving a few tips for decoration.

Heat the butter in a large pan and gently sauté the onions, stirring from time to time, until softened but not coloured.

Add the chopped watercress, stock, nutmeg and the potato flakes, then simmer gently for about 10 minutes.

Blend until smooth.

Serve with a garnish of watercress leaves, or a swirl of crème fraîche.

Watercress is rich in vitamin C, calcium, iron and folic acid.

5:2 Meal Plan week 8 ( Mar 2 – 9 updated)

Week 8: Now updated with actual meals and calories counts.

I’ve been reading Alain Ducasse “Nature” so I’m inspired by that this week. His recipes are new to me, with some interesting ideas and combinations and slightly different techniques.

Seasonal produce from my shopping in Lauzerte market: broccoli, cauliflower, leeks, rocket, watercress, spring onions, radishes, pears and clementines. Some  parsnips, beetroot and  salsify from the garden too. 

We eat very well on limited calories: portion sizes are small, but there is plenty of variety – normal days are 1200 kcals for me, 1800 for my husband. If we want to eat or drink more than that, we exercise! I try and include fresh fruit and raw vegetables every day, as well as lots of cooked veggies. Many of our normal meals could equally be used on a fast day.

This meal plan is intended to support weight loss of 1 – 2lbs a week for us.

Saturday  _MG_3111 _MG_3362 _MG_0190 Vanila Soya Custard with Banana

    • 1/2 a pink grapefruit, 1 slice w/w toast with 5g butter and marmite – 163 kcal 
      Porridge with prunes and 1/2 banana – 195kcal
    • Home-made Pizza 320 / 480 kcal
      Mixed Salad with Balsamic Vinaigrette – 30 kcal
      Satsuma – 30 kcal
    • Spicy Pumpkin Soup  120 kcal with crackers + 54kcal
      Hummus with a strip of wholewheat pitta bread – 65 kcal
      Tuna and Bean Salad with Feta – 230 kcal
      Vanilla and Banana Soya Custard – 166 kcal

Sunday _MG_3080 Herby Roast Chicken Pear with Chocolate Meringue

      • 1/2 a pink grapefruit – 52 kcal 
         toast and marmalade – 220kcal
      • lunch: Moroccan Spiced Cauliflower & Almond soup (BBC Good Food –  but using less olive oil and almonds) -160 kcals
        leftover Pizza 160 kcal
        Green Bean Salad with Tuna – 115 kcal
        satsuma – 30kcal
      • Herby Roast Chicken (Alain Ducasse) with seasonal vegetables – 280 kcal
        
Chocolate Pear Crisp – 120 kcal

Monday – FAST day 

quick and easy fast day breakfast - 140 kcals Watercress Soup 

Tuesday  Turkey Chilli _MG_0248 Fromage Blanc with Ginger

      • Guacamole (85 kcal) with a few Taco Chips
 – 150 kcal 
        Turkey and Bean Chilli
 with brown rice and accompaniments – 260 kcal
      • satsuma – 30 kcal
      • Broad Bean and Goats Cheese Tartines (Alain Ducasse, see above)
      • Fromage Blanc with crystallised ginger (see photo above)

Wednesday

Thursday – FAST day

Simple Vegetable Soup <70  kcals _MG_0302 _MG_0303

Friday _MG_3080 Spanakopitta and Salad

      • Spiced Cauliflower and Almond Soup – 150kcal
      • ham, egg and chips (100g oven chips) – 285 kcal
        poached spiced cherries – 40kcal
      • Spanakopitta with Salad – 250 kcal

If you have any questions about anything, please don’t hesitate to comment, or contact me through the Facebook 5:2 Intermittent Fasting group, where you’ll find me – Belinda Berry or on twitter @bp_berry

Jerusalem Artichoke and Goat’s Cheese Gratin

This is what we had for lunch today – totally delicious and lovely textures. This makes a great feature of Jerusalem Artichokes, which are in season now.  Not entirely plant-based proteins, because of the goat’s cheese….

_MG_3253 Jerusalem Artichoke and Goat's Cheese Gratin _MG_3309 Jerusalem Artichoke and Goat's Cheese Gratin

Jerusalem Artichoke and Goat’s Cheese Gratin

for 2 people (but we couldn’t finish it!). 490 kcals, 12.6g protein per serving

  • 450 grams peeled or scrubbed artichokes (keep under water to stop them going brown)
  • 3 small leeks
  • a grating of fresh nutmeg and black pepper
  • 1/2 tbsp olive oil
  • 40g shelled walnut pieces
  • 2 rounds of fresh young goat’s cheese (called Cabecou here)
  • A couple of sprigs of fresh thyme

Heat oven to 200C.

Slice the artichokes into rounds, about 5mm (1/4″) thick. Cook in boiling lightly salted water for about 3 minutes, until slightly soft. Drain.

Toast the walnuts in a dry frying pan until slightly coloured, then chop finely.

Trim, wash and slice the leeks finely. Heat the oil in a saucepan, add the leeks and spices, stir fry for a minute or two, then add about 100ml of water. Put the lid on and lower the heat to minimum and cook for about 10 minutes until soft and luscious.

Put the leeks in the bottom of an ovenproof dish. If they have dried out, add a couple of tablespoons of water, then layer the artichokes on top. Sprinkle the nuts over and then crumble the goats cheese on top. Sprinkle with fresh thyme leaves.

Bake in the oven for 20 – 25 minutes, until the cheese is starting to brown.

Serve with a rocket and orange salad (half an orange), dressed with the squeezed orange juice and a few drops of aged balsamic vinegar.

_MG_3307

We finished our meal with Vanilla Soya Custard with Banana.

Vanila Soya Custard with Banana

Entered in At Home with Mrs M’s Recipe Link PartyMade with Love Mondays hosted by javelin warrior and Simple and in Season which is hosted this month by Caroline at Cake, Crumbs and Cooking

5:2 Meal Plan Feb 23 – Mar 1

Week 7 of fasting coming up. Definitely thinner. Loving this 5:2 as it’s so easy to follow. Yes we are eating sensibly every day, with few ‘treats’, but nothing is forbidden, so there is nothing to feel guilty about, nothing to really miss. Really I’m finding that I don’t want so much to eat and we have got right out of the habit of snacking before our evening meals. I think a lot of that it is to do with not drinking alcohol most of the week.

We went out one evening last week, so I changed things around a bit with my meal plan and still have at least one menu which I didn’t use.

I’ll be going to the local market on Sunday morning and hoping to find local and seasonal watercress, cauliflower, carrots, leeks, pomegranate. Maybe some mushrooms?

I used to eat half a banana every day, for the potassium, but I discovered that mushrooms are also a good source and much lower in calories. I’ll also buy some luscious Prunes d’Agen – although all dried fruit is relatively high in calories, one of the problems with fasting for some people is that it can upset your regular bowel habit, perhaps due to reduced volume. 2 prunes is only 50 calories, so they can easily fit into a normal day.

I’m not showing breakfast except on fast day, or if I plan to try something new.

Here’s the plan:-

Saturday – a day to relax and have some of our favourites – but still with an eye on total intake!

  • lunch: Home made Chorizo, Sundried Tomato and Mozzarella Pizza
    Mixed Leaf Salad with Balsamic Vinaigrette
    Satsuma
  • supper: Chicken and Vegetable Curry with a flame-grilled poppadum and a small helping of brown rice, served with chutney, pickle and mint raita
    Apple and Ginger dessert
  • extras: yes, wine and chocolates, if we feel like it – at this rate my box of Christmas chocolates are going to last right to my birthday in May (by which time I hope to have achieved my target weight)

Sunday – looks like it will be chilly, a brisk walk after lunch may be called for….

  • lunch: Baked Guinea Fowl with a Pomegranate Jus and Seasonal Vegetables I still have red cabbage, a little butternut squash, some green cabbage and a couple of parsnips to use up. Guinea Fowl is in season, but I may have to settle for a chicken or a couple of quail. I need just a little leftover meat for the soup tomorrow and I do like to make my own stock from a carcass.
    Chocolate Pear Crisp – 140 kcal (I couldn’t make this last week as I suddenly realised I hadn’t got any ground almonds)
  • dinner: Watercress Soup
    Mushrooms and Grilled Back Bacon on Wholewheat Toast, green salad with balsamic dressing
    fresh fruit
  • extras: wine and dark Belgian chocolate (that’s it for treats until next weekend…)

Monday – FAST day

  • breakfast: Scrambled Egg with Lean Ham – 120 kcal
  • dinner: Tom Yum Gai (Thai style chicken broth) – 75 kcal
    Superhealthy Salmon BurgersI turn this recipe into small asian style fish cakes, served with pickled ribbons of carrot and cucumber245 kcal
    spiced fruit and fromage blanc – 55 kcal

Tuesday –

  • lunch: Toulouse Sausage with Cauliflower Mash and Roasted Red Onions – These sausages are very meaty with no added cereal. Cauliflower makes a great mash with far less calories than spuds! 
    Filo cups with Apple and Blackberry
  • supper: Indian Chickpea and Vegetable Soup with naan bread
    Figs Poached with Stem Ginger

Wednesday

Thursday – FAST day

  • breakfast: Bircher Muesli with Apple (soak oats overnight, add grated apple in the morning)
  • dinner: Simple Vegetable Soup
    Smoked Haddock with Poached Egg and Wilted Spinach
    Mocha Fromage Blanc

Friday

  • lunch: Hummus and Crudités
    Stir fry Lamb with Feta, Spinach and Sun-dried Tomatoes
    Yogurt with toasted Almonds and a drizzle of honey
  • supper: Wholewheat Penne Pasta with Duck Ragu
    fresh fruit

I’m lucky to have some home grown produce in the freezer – cherries, figs, blackberries, mange tout, courgettes and green beans at least and also my own sun-dried tomatoes – to bring a taste of summer into my otherwise seasonal menu.

I’m looking forward to it, and will try and photograph and write up my recipes. I’m a bit behind in getting all the information onto here – not enough hours in the day. But if you have any questions about anything here, don’t hesitate to either comment, or contact me through the Facebook 5:2 Intermittent Fasting group, where you’ll find me – Belinda Berry