5:2 Diet – Fast Days & Feast Days, Weekly Meal Plan and a LOW CALORIE Breakfast Omelette Recipe

Cheese & Tomato Breakfast Omelette (170 calories)

Cheese & Tomato Breakfast Omelette (170 calories)

5:2 Diet – Fast Days & Feast Days, Weekly Meal Plan

and a

LOW CALORIE Breakfast Omelette Recipe

5:2 Diet - Fast Days & Feast Days, Monday Meal Plan and a LOW CALORIE Salad Niçoise Recipe

My Monday Meal Plan this week has slid to a Tuesday – as you know if you have been reading and following my blog over the last few days, I have been SO busy with a houseful of guests, cleaning, cooking, gardening, packing (I am off on my travels tomorrow) and that left me only a few hours, or should I say and hour, in evening to write my blog, do round-ups (the Herbs on Saturday round-up is following on later today) and all the other stuff I love doing here! Today’s meal plan is being linked up to Mrs M’s Meal Planning Monday as always, with thanks as always, and has TWO new 5:2 fast day diet recipes, as well as some other treats too…..for those MUCH-LOVED feast days!! This week was also the launch of the NEW Tea Time Treats challenge, which I am delighted to say, has linked up with Dom’s Random Recipes, for ONE crazy fun-filled month……you can read all about it here: Tea Time Random Recipes – A DOUBLE the Fun Cooking & Baking Challenge for September! The new Herbs on Saturday challenge will open tomorrow and as always, I will be baking with Be-Ro over the weekend with  Sepia Saturday! Anyway, time for me meal plan and for those on the 5:2 diet, which I am still following, there are two fast day meal plan ideas……and new recipes as I mentioned before! Have a GREAT week, and see you later, Karen

Weekly Meal Plan – Week beginning 3rd September 2012

Monday 3rd September:

(5:2 Fast Day – 500 calories)

Breakfast: Fat free yoghurt + small peach = 80 calories

Lunch: Greek Pepper Salad with Feta Cheese and Mint Dressing = 200 calories (Recipe to follow)

Greek Pepper Salad with Feta Cheese and Mint Dressing = 200 calories

Greek Pepper Salad with Feta Cheese and Mint Dressing = 200 calories

Tea: Roast Tomato & Garlic Soup Recipe (70 Calories)

Roast Tomato and Garlic Soup for 5:2 Diet and WW

Roast Tomato and Garlic Soup for 5:2 Diet and WW

 Milk allowance = 150mls Skimmed Milk = 53 calories

Supper: 2 crisp breads with 1 slice low-fat cheese = 90 calories (70 + 30)

Total for day: 493 calories

Tuesday 4th September: 

Breakfast: French Toast Stacks with Strawberry Compote

French Toast Stacks with Strawberry Compote

French Toast Stacks with Strawberry Compote

Lunch: Leftovers – Chicken, Sausage and Mushroom Pie with Potato salad

Chicken, Sausage and Mushroom Pie

Chicken, Sausage and Mushroom Pie

Tea: Cheese and Onion Toasties with Salad

Wednesday 5th September:

(5:2 Fast Day – 500 calories)

Breakfast: Cheese & Tomato Breakfast Omelette (170 calories) – Recipe below

Cheese & Tomato Breakfast Omelette (170 calories)

Cheese & Tomato Breakfast Omelette (170 calories)

Lunch: On the train – 2 crispbreads with a slice low fat cheese and 1 apple = 170 calories

Tea: At daughters – Low calorie soup – Summer Allotment Soup = 90 calories (Recipe to follow)

 Milk allowance = 150mls Skimmed Milk = 53 calories

Total for day: 483 calories

Thursday 6th September:

Breakfast: Cereal

Lunch: Out in London with friend!

Tea: Pizza!

Friday 7th September:

Breakfast: BY request, Drop Scones (Scotch Pancakes)

Old Cookbooks & Recipes – Be-Ro Dropped Scones for Breakfast (Griddle Cakes)

Old Cookbooks & Recipes – Be-Ro Dropped Scones for Breakfast (Griddle Cakes)

 Lunch: OUT!

Tea: Fish on Friday –  Hot Smoked Salmon Wellington for a Scottish Supper

Fish on Friday and a LOVELY Recipe ~ Hot Smoked Salmon Wellington for a Scottish Supper

Weekend 8th/9th September:

Sepia Saturday Baking and Jam Making! 

Out on Saturday Evening at Pierre Koffman at The Berkeley

Koffman's

Sunday – Travel to Somerset for Jam Making Workshops with Vivien Lloyd!

Vivien Lloyd

And now for my NEW 5:2 Recipe – I have had requests for BREAKFAST recipes using eggs, and here is my FIRST offering –  Cheese & Tomato Breakfast Omelette (170 calories) – perfect for breakfast, brunch or supper! Stay tuned for MORE new recipes later in in the week…….Karen

Cheese & Tomato Breakfast Omelette (170 calories)

Cheese & Tomato Breakfast Omelette (170 calories)

Cheese & Tomato Breakfast Omelette (170 calories)

Serves 1
Prep time 10 minutes
Cook time 6 minutes
Total time 16 minutes
Allergy Egg
Dietary Vegetarian
Meal type Breakfast, Lunch, Main Dish, Snack
Misc Child Friendly, Serve Hot
By author Karen S Burns-Booth
A delicious and VERY tasty omelette that is a wonderful breakfast or brunch recipe for when you are watching your calories or are following the 5:2 diet or Weight Watchers....packed with flavour, which belies the fact that is is low calorie, and is also perfect for those who keep hens and often have small eggs. Makes a lovely light lunch or supper dish too - serve with fresh salad or crusty bread for non-fast days.

Ingredients

  • 5 sprays of rapeseed oil (22 calories)
  • 35g cherry tomatoes (halved = 6 calories)
  • 1/4 red onion, peeled, and finely diced (about 40g = 8 calories)
  • 6 or 8 fresh basil leaves (4 calories)
  • 2 small Free-Range eggs (37g each = 54 calories x 2 = 108 calories)
  • 1 tablespoon grated Parmesan cheese (22 calories)
  • salt and pepper

Note

A delicious and VERY tasty omelette that is a wonderful breakfast or brunch recipe for when you are watching your calories or are following the 5:2 diet or Weight Watchers....packed with flavour, which belies the fact that is is low calorie, and is also perfect for those who keep hens and often have small eggs. Makes a lovely light lunch or supper dish too - serve with fresh salad or crusty bread for non-fast days. (170 calories)

Directions

Step 1 Heat up a small non-stick frying pan and spray the oil into it, then add the onions and fry over a gentle heat for 3 to 5 minutes or until nearly soft; add the halved cherry tomatoes and cook for a further 3 to 5 minutes or until the tomatoes are soft and just start to release their juices. Take off the heat and add the chopped basil leaves, Spoon the tomato mixture into a bowl and wipe the pan clean.
Step 2 Beat the eggs with a little water and then season to taste with salt and pepper. Heat the non-stick frying pan over a medium heat and then add the beaten eggs, swirling them around the pan and constantly tipping the pan and drawing the edges into the middle, to allow to runny egg to run out and set. (Use a wooden fork or Teflon spatula)
Step 3 When the eggs are nearly set to your liking, sprinkle the Parmesan cheese over one half and then spoon the tomatoes over the top of the cheese, flip one half over and cook for a further 1 to 2 minutes until the omelette is set.
Step 4 Slide the omelette out of the pan on to a warm plate and season with black pepper. Can be served as a light lunch with salad leaves, but add the calories on for that!
Cheese & Tomato Breakfast Omelette (170 calories)

Cheese & Tomato Breakfast Omelette (170 calories)

Cheese & Tomato Breakfast Omelette (170 calories)

Cheese & Tomato Breakfast Omelette (170 calories)

Comments

  1. RubbishWife says

    Your 5:2 recipes are really inspirational, as is the rest of your website. We have been on the 5:2 diet for a couple of months now and are feeling extremely healthy. We regularly have your roasted tomato soup for lunch. Keep up the good work.

  2. Ruth says

    Hi Karen
    Really enjoyed looking at your recipes you look to be a wonderful cook! I am starting the 5:2 tomorrow to shift the baby weight 2 years on!!! I shall be following your fast days with great interest and longing!!! Tomato soup tomorrow for my fellow faster at lunch. I will definitely be passing on your blog details as your site is so lovely

    ruth

    • says

      BRILLIANT! Thanks so much Ruth – I have some more recipes for 5:2 later this week! MY roast tomato and garlic soup has proved to be HUGELY successful and I make it on non fast days too. Karen

  3. Emily says

    Dear Ruth, I just discovered your website, and I adore it! Thank you so much :) I am currently trying to lose my summer pounds (gained on a diet of Red Bull and Maltesers consumed during my finals at uni!), but I love cooking (and eating!). Your 5:2 plan above seems perfect to fit around exercise so I don’t get too tired. I look forward to reading more (and trying the roasted tomato soup which seems such a hit with your fans). All the best, Emily

  4. Lisa Williams says

    All your diet day foods look amazing it really is inspiring me to give 5:2 a try thanks for all your recipes :)

  5. Fiona Matters says

    This looks lovely – can’t believe it is so low in calories! I always thought of omelettes as pretty high in calories so this is a great idea for a light breakfast.

  6. Maya Russell says

    The omlette looks filling and is surprisingly low calorie. Eggs keep you satisfied for longer too.

  7. sophie buckle says

    I am struggling to believe that this is a diet recipe how fantastic!! Who said dieting had to be boring!!

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