A New 5:2 Diet Fast Day Recipe
– Greek Lunch Box Salad with Feta Cheese and Mint Dressing –
Whereas I would LOVE a cat in my lunch box, well an edible cat that is, like the one above that I discovered on an Israeli website, it might raise a few eyebrows! I do remember making funny face sandwiches for my daughter, for her school lunch box, and even now, we both love quirky food presentation, in fact the last time I stayed with her, she made me some toasted crumpet faces for breakfast! (I am easily pleased) I also LOVE the idea of a lunch box – a box or a selection of containers that have home-made ingredients in them, that have been lovingly prepared, with thought and care, and that are healthy too. It must run in my family, as I remember my dad making orange boats with wafer sails as well as potato faces (with peas for hair etc) for parties and dinner-time meals…..whilst a funny face sandwich often made it into my school lunch too! And the thing is this, it’s a little bit of home whilst you are away from home……it’s love in a box with tasty stuff, that’s how I always think of it anyway. So, when I created this next recipe, it was based on what I would LIKE to see in my lunch box now, or what my daughter might like to take to work with her, a tasty and yet LOW CALORIE lunch with lots of flavour, and bags of taste. Made with seasonal ingredients and ONLY 200 calories per serving too!
This is week three of my experiment with the 5:2 diet, and fast days – two days a week where you only eat 500 calories a day (or 600 calories a day for men) and I have to say that although I was already losing weight on my much-loved Weight Watcher’s diet, the two low-calorie days have kick-started my weight loss again, and I DO feel energised and more alert! I have now lost 7lbs over three weeks and I have eaten VERY well I think, mainly as I have planned my meals and have tried to create recipes that don’t have “Diet” written all over them. But with the start back to school for the Autumn term, my ideas turned to portable food that would be handy for anyone who wanted to lovely packed lunch on their fast days……this salad is an adapted recipe from an OLD Weight Watcher’s cookbook and I have added my stamp on it – it’s full of flavour, hearty and filling and I just LOVE the minty lemon dressing. On a non-fast day, (I made enough for four servings), I served this with a toasted pita bread and some houmous, for a REALLY filling and delicious lunch; so as you can see it is very adaptable.
I don’t see why a smaller version of this couldn’t be added to your children’s lunch box too, along with half a pita bread, some fruit and maybe a sweet treat such as a home-made flapjack or scone etc. It may not be an edible cat, but I am sure that the bright cheery “crayon” like colours will bring a smile to their faces, and the olives can be left our if necessary…..and you can still add a funny face sandwich if you like too!
So, here is my latest low-calorie recipe offering – but like all my recipes, I HOPE that they can be cooked or prepared for those of you NOT on a diet too. I am trying to finish my Herbs on Saturday round-up, I had to write it again, as my document was “lost” (I accidentally deleted it I think!) and I also have some reviews to share with you, as well as more recipes. See you later, Karen
This salad is part of my Weekly Meal Plan:
5:2 Diet – Fast Days & Feast Days, Weekly Meal Plan and a LOW CALORIE Breakfast Omelette Recipe
All of my 5:2 Diet Recipes can be found here:
Lavender and Lovage 5:2 Diet Recipes
Greek Lunch Box Salad with Feta Cheese and Mint Dressing
|Prep time||10 minutes|
|Meal type||Lunch, Salad, Side Dish, Snack, Starter|
|Misc||Child Friendly, Pre-preparable, Serve Cold|
|Occasion||Barbecue, Casual Party|
|By author||Karen S Burns-Booth|
- 1 small cucumber (Halved lengthways and with seeds scooped out, then cut into slices)
- 1 small red pepper (de-seeded and sliced)
- 1 small green pepper (de-seeded and sliced)
- 1 small yellow pepper (de-seeded and sliced)
- 450g tomatoes (cut into quarters or eights if large)
- 4 spring onions (chopped into small slices including green tops)
- 175g Feta cheese (crumbled)
- 10 black olives (pitted, and sliced )
- salt and freshly ground black pepper
- 2 tablespoons chopped fresh mint leaves
- 2 cloves garlic (peeked and crushed)
- 2 tablespoons lemon juice
- 2 tablespoons low calorie or low fat vinaigrette dressing (such as Weight Watchers)
A robust and flavourful salad which makes a perfect lunch box meal to take to work on a 5:2 diet fast day; this Greek style salad comprises mixed peppers, cucumber, tomatoes, spring onions, Feta cheese and black olives, all bound in a minty lemon dressing. On a non fast day this is DELICIOUS when packed into a hot pita bread as a lunch time sandwich, and crusty bread also makes a wonderful accompaniment. Only 200 calories per serving or 4 points on Weight Watchers. (Pre pro-points)
|Step 1||First make the dressing: Whisk together the mint, garlic, lemon juice and vinaigrette dressing and then season it with salt and freshly ground black pepper.|
|Step 2||In a large bowl, or four individual bowls or a lunch box (this recipe serves four) layer the peppers, tomatoes, cucumber and spring onions, and then crumble the Feta cheese over the top and add the sliced black olives.|
|Step 3||Pour the dressing over the salad and serve with crisp breads or rice cakes for 5:2 fast days or with crusty bread on feast days!|
I love Greek salad, and salad for under 200 calories is a winner in my eyes. This 5:2 seems really good, and well done on your weight loss. x
IT is a LOVELY salad and is quite filling too! Thanks Charlene! Karen
Karen, that does look great! I think I need to give this 5:2 a go!
THANKS! 🙂 It’s healthy and easy Sylvie and also I am trying hard to create tasty, low calorie recipes to make to make it easy for others following the regime! Karen
I love a Greek salad because it’s quite rich but very healthy and varied. Yours is so colourful too. Gorgeous stuff!
Thanks Dom, tasty and filling, perfect for lunch boxes and those low calorie days!
This looks absolutely amazing! Very much looking forward to trying this one out for the 5:2 diet, my week 2 next week! Reassured to see other foodies and food bloggers trying this out I have to say 🙂 I also have a stack of old WeightWatchers books which I’ll have to search through and adapt – great idea for this diet!
Thanks very much Cat! I have managed to find lots of inspiration from my old WW books, and have adapted several recipes for the 5:2 diet plan! Watch out for a new recipe on Monday next week, and also more on Wednesday! Karen
Lisa Williams says
I love feta 🙂 Thanks this looks so fresh and yummy !
Maya Russell says
Fabulous lunch box pictures! I love Feta cheese and salad. Can’t wait for summer.
joann coupons says
After I originally left a comment I appear to have clicked
the -Notify me when new comments are added- checkbox and now each time a comment is added
I receive 4 emails with the same comment. Is there a way you can remove me from
that service? Many thanks!
Karen Booth says
I am not sure that I can so that, but, I will check! Karen
Celebrating 5 weeks on 5:2 (and 10lb weight loss :-)) with the feta cheese greek salad for my lunch. T Boredom is the enemy when it comes to any weight loss programme so thanks so much for sharing your delicious, calorie counted 5:2 recipes. 30lb still to go but by making finding great recipes part of the journey it’s a lot more enjoyable.
I like the look of this as an alternative to my usual fatty work-lunch, might throw in a handful of walnuts though. Cheers!