The 5:2 Diet, Latest News and Recipes to Inspire on Fast Days

5:2 Diet Recipes

The 5:2 Diet, Latest News and Recipes to Inspire on Fast Days

Weekly Meal Plan and Two Day Diet Recipes: Salmon Niçoise Salad (5:2 Diet)

Salmon Niçoise Salad (5:2 Diet)

Welcome to a new week! I have been absent over the weekend, due to entertaining friends who are staying with us, as well as throwing a big party last night……from which I have just recovered! It’s always a hard call to follow a diet when you have guests staying; luckily Sarah and Jim are happy to join in with us for a couple of low-calorie days and after a weekend of excesses in the food and wine department, we are all abstaining today. I had a few recipes and photographed that I was going to share this week, but I am kicking of with a post about how well I (and my husband) have done on the 5:2 diet, as well as sharing some meal plan ideas and recipes. I always plan our two fast days at the beginning of the week, and we usually have one on Monday and Wednesday, with a low calorie day on Friday if we know we have lots of events and meals to attend over the weekend. I find that by starting off the week with a “fast day” it sets the meal planning schedule and we can then enjoy a glass of two of wine at the weekend knowing that there is an early fast day in the week……but, these are just our preferences, and everyone is different.

Monday Meal Plan and a New 5:2 Diet Recipe: Minced Beef and Mint Kheema

Minced Beef and Mint Kheema

I always plan and eat seasonally too, so salads feature a lot during the summer months, although we do enjoy a “hot” diet meal now and then, and one of our recent favourites has been a plate of Minced Beef and Mint KheemaMeal planning always includes breakfast, we prefer to have fewer calories for the rest of the day and start off with something to eat, and as I have two new hens, I often have TWO boiled eggs, as the eggs that they are laying are very small, so two small eggs are the same calories as a normal medium to large egg.  Another seasonal favourite is Moroccan Roasted Vegetable Salad with Feta Cheese, which only has 200 calories and uses lovely fresh fennel bulbs as well as some exciting spices for a Middle Eastern flavour.

Spring Green 5:2 Diet Recipe: Moroccan Roasted Vegetable Salad with Feta Cheese (200 calories)

Moroccan Roasted Vegetable Salad with Feta Cheese (200 calories)

Even though we have been basking in sunshine lately, we still like to have soup on a fast day, and most of my soup recipes are under a 100 calories, so, they are filling but leave lots of calories left for the rest of the day. You can add herbs and spices to soups too, to perk them up a bit on the flavour front, and one of our favourite soups is Curried Carrot Soup, which only has 85 calories per bowl. A recent meal plan I scheduled had a low-fat yoghurt and small banana for breakfast (110 calories), with a bowl of curried carrot soup for lunch (85 calories) and a lovely fish dish for tea, Mediterranean Wild Haddock Gratin, which is only 270 calories. This brings in the calorie count for the whole day at just 465 calories, leaving some spare for me to have milk in my tea or coffee.

Weekly Meal Plan, 5:2 Diet Recipes and Curried Carrot Soup (85 calories)

Curried Carrot Soup (85 calories)

With lots of fruit being in season, we also enjoy fruit salads too; and my fresh fruit salad for breakfast recipe is always a hit – Fresh Fruit Kickstart (194 calories) Fruit can be quite high in natural sugars and therefore calories, so it is useful to know how many calories are in most fruits, which this handy list shares: 

Calories in Fruit:

Fruitdrop Box

Fruitdrop Box

Apple raw, with skin, 100g = 1 small, 52

Apricot raw, with skin, 100g = 3 apricots, 48

Banana 1 medium, 94

Blueberries raw, 1 cup, 81

Grapefruit 1 medium, 82

Grapes 1 cup, seedless, red or green, 114

Kiwi fruit 1 medium,  no skin, 46

Lemon 1 medium,  17

Nectarine 1 medium, 67

Oranges 1 large,  86

Peaches 1 medium, 42

Pear 1 medium, 98

Pineapple 1 cup, diced, 76

Plums 1 medium,  36

Raspberries 1 cup, 60

Strawberries 1 cup,  46

Watermelon 1 wedge, 92

Fresh Fruit Kickstart (5:2 and Weight Watchers)

Fresh Fruit Kickstart (5:2 and Weight Watchers)

Cheese is often a “no go area” on a fast day, but some cheeses can be incorporated into a low-calorie meal plan and one such cheese is Halloumi. I often make my Halloumi & Tomato Salad Platter Recipe, which is only 200 calories per person. 

Halloumi & Tomato Salad Platter Recipe

Halloumi & Tomato Salad Platter Recipe

But, I will end with my three MOST POPULAR 5:2 diet recipes, Tiger Prawn Curry with Basmati Rice, which is only 250 calories…….

The Fast Diet, Meal Planning Monday and Tiger Prawn Curry with Basmati Rice (5:2 Diet) Recipe

Tiger Prawn Curry with Basmati Rice (5:2 Diet) Recipe

…….Cajun Chicken Kebab and Spiced Yoghurt Dip Recipe at only 215 calories per person……….

Cajun Chicken Kebab and Spiced Yoghurt Dip Recipe

Cajun Chicken Kebab and Spiced Yoghurt Dip Recipe

…..and my recipe for Low-Calorie Cauliflower Crust Pizza, (240 calories) which is suitable for Gluten Free and Paleo diets too. 

Low-Calorie Cauliflower Crust Pizza

Low-Calorie Cauliflower Crust Pizza

For all my 5:2 diet recipes and meal plan ideas, you can visit them all in one place here: Lavender and Lovage 5:2 Recipes and Meal Plans.  A brief update on my weight loss – I have lost over 10 kilos since I started the diet last year, and my husband has lost an amazing 14 kilos, with both of us falling off the wagon over Christmas, New Year and Easter. It ‘s a diet that fits in with our lifestyle and one that is easy to follow when you have social engagements to attend. We both feel more energetic, and I also sleep much better. I hope this post has given you some ideas and inspiration, and if you are stuck for ideas, just leave a comment below and I will see if I can help. That’s it for today, I’ll be back later with more new recipes and general news, Karen

Bacon, Wine and Risotto on a Diet! Easy Baked Bacon and Mushroom Risotto Recipe (5:2 Diet)

Easy Baked Bacon and Mushroom Risotto Recipe (5:2 Diet)

Go Hot or Cold with this 5:2 Diet and Weight Watchers Recipe: Roasted Red Pepper Soup

Roasted Red Pepper Soup

5:2 Diet Recipes


  1. says

    I’m always trying to think of inventive new recipes within the calorie restrictions – I try to keep mains below about 350, usually, so I have a bit of slack for breakfast or a snack. I do fancy trying the cauliflower crust one day :)

  2. Tracy Nixon says

    Thanks for sharing that. I too still love a bowl of soup during the Summer. I always have a fad for salads every lunchtime during the first few months then I get sick of them and turn to soup! Soups are filling too and healthy especially with a nice rustic roll! G+’d to all to enjoy!

  3. says

    I’m about to start 5:2 diet with my OH and your recipes are such a great inspiration :) I was afraid that 5:2 diet will be boring and bland but as I can see here is not 😉

  4. says

    I’ve been 5:2-ing for a while and blogging my meal plans. I’m looking forward to trying your cauliflower crust pizza someday soon. I tried “cauliflower rice” and wasn’t too impressed (it was too much like cauliflower. Which I’m not wild about) but your pizza base looks more of a possibility.

    I like 5:2 because it fits in with our lifestyle too.

    • says

      Thanks Alison! I agree that cauliflower rice is too much like cauliflower, but, I DO have a wonderful recipe for cauliflower couscous with lots of herbs and spices, that I will share soon. Like you, I LOVE the 5:2 diet as it fits in with my lifestyle and I can still go out for meals to friends now and then.

  5. says

    I’m glad I found your site! I’ve been on the 5:2 plan for about a month and am looking for new recipes for hot foods now that the weather is getting colder. I’m also posting about my experiences on my blog. :)

    • says

      WELCOME Tracy! I shall pop over later, as soon as I have posted my latest new 5:2 recipe! Which, is another winter warmer! LOVELY to meet you too! Karen

  6. says

    Wow that was unusual. I just wrote an really long comment but after
    I clicked submit my comment didn’t show up. Grrrr… well I’m
    not writing all that over again. Anyway, just
    wanted to say great blog!

  7. Miriam says

    Hi guys.Im completely new to this and thinking of starting my first fast day tomorrow and doing it for 2 days consecutively. I’ve a ball on Friday and need to fit into a dress. I was thinking of having a banana in the morning, then an omelette with chicken pieces and spinach in the evening? do you think that will work?

    • says

      It is not a good idea to do this diet for two consecutive days, and a banana is about 105 calories for a medium one, a two egg omelette would be about 140 to 150 calories + the chicken, about 100 calories and 20 calories for a serving of spinach = 375 calories for the day, so that is fine. Hope this helps!

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