Weekly Meal Plan: 5:2 Recipes and Smoky Mexican Bean Soup (170 Calories a Bowl)

Weekly Meal Plan: 5:2 Recipes and Smoky Mexican Bean Soup (170 Calories a Bowl)

Weekly Meal Plan: 5:2 Recipes and Smoky Mexican Bean Soup (170 Calories a Bowl)

Weekly Meal Plan:

5:2 Recipes and Smoky Mexican Bean Soup

(170 Calories a Bowl)

Smoky Mexican Bean Soup (Low-Calorie)

Weekly Meal Plan: 5:2 Recipes and Smoky Mexican Bean Soup (170 Calories a Bowl)

I am a day late for my weekly meal plan, but, I still have a plan and a new recipe to share with you today, a delectable Smoky Mexican Bean Soup recipe, which is ONLY 170 calories a bowl – and is perfect for a cold summer’s fast day! Regular readers of Lavender and Lovage will see that I have been on a bit of a Mexican roll lately, and I shared a Secret Recipe Club duo of recipes yesterday with Quick & Easy Salsa and Baked Garlic Pita Chips, it’s all of this cold summer weather we are having, it makes me crave spices as well as soups and other comfort dishes. I do have some lovely salad recipes to share this week, and a NAUGHTY cheesecake recipe too, just to make everything seem more balanced on the treats front! But for today, I am sharing a low-calorie spicy soup recipe as well as my proposed weekly meal plan. Last week saw me engage in National Vegetarian Week, and my meal plan was totally veggie with a low-calorie Rainbow Stir-Fry with Quorn leading the menu; this week is still vegetable driven but with some meat added here and there, as well as a return to my usual “Fish on Friday” recipe posts too……I hope you enjoy my weekly meal plan and are inspired to make some of the recipes. Do let me know if you make any, as I value all feedback and comments on my site, and try wherever possible to respond. Have a great last week in May, and let’s hope that summer is NOT far away, as June approaches this weekend. Karen 

Weekly Meal Plan: 5:2 Recipes and Smoky Mexican Bean Soup (170 Calories a Bowl)

Weekly Meal Plan: 5:2 Recipes and Smoky Mexican Bean Soup (170 Calories a Bowl)

Weekly Meal Plan:

Weekly Meal Plan: 5:2 Recipes and Smoky Mexican Bean Soup (170 Calories a Bowl)

Monday 27th May:

Fast Day (500 calories)

Breakfast: Low-Fat Yoghurt with small Apple = 100 cals

Lunch: Smoky Mexican Bean Soup = 170 cals

Smoky Mexican Bean Soup (Low-Calorie)

Weekly Meal Plan: 5:2 Recipes and Smoky Mexican Bean Soup (170 Calories a Bowl)

Tea: Wild Garlic and Chilli Sweetcorn Fritters and salad = 200 cals

Total: 470 Calories (+ 35 cals for 100ml skimmed milk)= 505 calories

Tuesday 28th May:

Friends for dinner:

Baked Mushroom Risotto; Pesto Pasta Bake with Salad and Garlic Bread and Fudge Brownies and Ice Cream

(some recipes to follow)

Wednesday 29th May:

Fast Day (500 calories)

Brunch:  LOW CALORIE Breakfast Omelette Recipe = 170 cals

Cheese & Tomato Breakfast Omelette (170 calories)

Cheese & Tomato Breakfast Omelette (170 calories)

Tea: Chinese Garlic,Ginger & Honey Chicken with Noodles = 200 cals

Chinese Garlic,Ginger & Honey Chicken (5:2)

Chinese Garlic,Ginger & Honey Chicken (5:2)

Snacks: Two Latte Coffees = 140 calories

Total = 510 Calories

Thursday 30th May:

Crispy Kale and Chorizo Tapas Salad with Sherry Dressing (Recipe to follow)

Crispy Kale and Chorizo Tapas Salad with Sherry Dressing

Crispy Kale and Chorizo Tapas Salad with Sherry Dressing

Friday 31st May:

Fresh Fish – Probably Salmon or Hake – recipe to follow

Weekend 1st/2nd June:

Baking: Kiwi and Ginger Cheesecake (Recipe to follow)

Kiwi and Ginger Cheesecake

Kiwi and Ginger Cheesecake

Saturday Lunch Salad: English Garden Salad with Egg and Cheese

English Garden Salad with Egg and Cheese

English Garden Salad with Egg and Cheese

Smoky Mexican Bean Soup (170 Calories a Bowl) Recipe:

Smoky Mexican Bean Soup (170 Calories a Bowl)

Smoky Mexican Bean Soup (170 Calories a Bowl)

Smoky Mexican Bean Soup (Low-Calorie)

Serves 2
Prep time 5 minutes
Cook time 25 minutes
Total time 30 minutes
Dietary Vegetarian
Meal type Appetizer, Lunch, Main Dish, Snack, Soup, Starter
Misc Pre-preparable, Serve Hot
Occasion Barbecue, Casual Party, Halloween
Region Mexican
By author Karen S Burns-Booth
A delectable spiced soup with the smoky flavours of chipotle chilli, as well as warm cumin and coriander. This vegetarian Mexican bean soup is hearty and comforting and with only 170 calories a bowl, it;s perfect for anyone following the 5:2 diet for a fast day, as well as weight watchers (3 old points per serving). The recipe is based on and is adapted from an old WW recipe booklet, from about 18+ years ago, and has been altered to suit my family's tastes, with less fat and more spices.

Ingredients

  • 1 small onion (peeled and finely chopped)
  • 2 cloves garlic (peeled and crushed)
  • 4 sprays of Fry Light, low-fat spray (I used sunflower oil Fry Light)
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon chipotle chilli powder (or normal chilli powder)
  • 200g tinned, chopped tomatoes
  • 300ml vegetable stock
  • 200g tinned, red kidney beans (drained and rinsed in water)
  • 1/2 teaspoon oregano
  • 2 tablespoons low-fat creme fraiche or sour cream (to serve)
  • salt and freshly ground black pepper
  • smoked paprika or chipotle chilli powder

Note

A delectable spiced soup with the smoky flavours of chipotle chilli, as well as warm cumin and coriander. This vegetarian Mexican bean soup is hearty and comforting and with only 170 calories a bowl, it;s perfect for anyone following the 5:2 diet for a fast day, as well as weight watchers (3 old points per serving). The recipe is based on and is adapted from an old WW recipe booklet, from about 18+ years ago, and has been altered to suit my family's tastes, with less fat and more spices.

Directions

Step 1 Heat a saucepan with a lid over a medium heat and spray the Fry Light oil in to it, then add the onion and garlic and cook over a low heat for 5 minutes until soft and lightly coloured.
Step 2 Stir in the cumin, coriander and chipotle chilli powder and cook for a further minute.
Step 3 Add the chopped tomatoes, stock, kidney beans and the oregano, season to taste with salt and pepper and bring to the boil. Cover the pan and simmer gently for 15 minutes, stirring occasionally.
Step 4 Ladle the bean soup into warmed bowls and serve it topped with the crème fraiche or sour cream, and a sprinkling of paprika or chilli powder.

Smoky Mexican Bean Soup (170 Calories a Bowl)

Smoky Mexican Bean Soup (170 Calories a Bowl)

As usual, I have linked this meal plan to Mr’s M’s Meal Planning Monday!

Comments

  1. says

    That looks immensely satisfying and delicious, and just the thing for a cold spring day. I do enjoy hearty soups but I hope the summer comes some time….

  2. Lesley Bain says

    Will definitely be trying this one on my fast days, thanks for making them so easy with your scrummy recipes Karen, I think I would be living on boiled eggs otherwise :) x

  3. Tracy Nixon says

    Soupa Doupa Souperb!!! LOL We all love soup in our house – I make lots but buy lots too, as many brands make soup that tastes home made!!! Soup is a great tummy warmers and makes you feel better when you aren’t feeling too good :)

  4. says

    Just starting this 5:2 malarky and been researching recipes all morning – looking for the perfect meal plan before I start my day!
    Your site and your recipes win hands down, despite the weather and seasonal differences (I’m in Melbourne, Australia).
    So many thanks.
    Hope this site is a paying concern for you – it’s way more professional than many of the magazine-driven sites.

    • says

      Thanks so much Jane!
      What a great comment it wake up and read!
      I am in the process of compiling several ebooks on the 5:2 diet and meal plans, and they will be for sale on my site this year!
      Do keep popping back as I create new recipes, thanks for the support too!
      Karen

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