Weekly Meal Plan and a New 5:2 Diet Recipe for Fast Days
– Creamy Garlic Mushrooms on Toast –
One of the things I miss when I am on one of my low-calorie days (Fast Day) on the 5:2 diet is something “on toast”…….I am terribly British in my love of anything on toast, and my usual simple pleasure of melted cheese on toast blows my 500 calories (for one day) out of the water, so I had to think of something else that I enjoy, which is important to me when losing weight, as well as being low-calorie and satisfying. Mushrooms or tomatoes on toast, as well as egg on toast is a close second, and when I saw some lovely fresh and VERY seasonal autumn mushrooms at the market the other day, I set out to prove that you CAN have your “on toast” treat on a diet, that is tasty and full of flavour. And thus this recipe was born…….a hefty 100g (4 ounces) of fresh mushrooms, fried in a LITTLE margarine with garlic and herb cream cheese, and served on toast of course.…..it was filling, tasty and NOT a bit like diet food, as well as only being 190 calories, leaving a hearty 310 calories left for the day!
You can of course use wholemeal bread, and I would prefer to have wholemeal bread, but it will almost double the calories for one slice of bread, so I decided to go for white bread this time, and of course, home-made bread would be brilliant too, of course. But back to my weekly meal plan, which is on Tuesday again, and I am late again……it is an odd week, as I have my daughter and her two friends staying for the week, so things will be a little flexible! Although, I DID manage to complete my FIRST fast day of the week yesterday, as they were out all day. So, my weekly meal plan is a little haphazard this week, but then I am not a creature of habit in many ways, and I like to go a little off piste sometimes! I DO have another NEW 5:2 recipe to share later this week, as well as some LOVELY new breakfast ideas and of course my weekend would not be complete without a old-fashioned bake or cake…..and, I am making chutney too, fired up by my day with Vivien Lloyd last week, you can read all about it here: Damson Day with Vivien Lloyd: Autumn Preserves Workshop in an Old Somerset Farmhouse. But, for now, here is my weekly meal plan for this week……see you later, Karen.
Weekly Meal Plan:
Monday 17th September – 5:2 Diet Fast Day (500 Calories)
Breakfast: Low-Calorie Fruit Yoghurt (49 cals)
Lunch: Creamy Garlic Mushrooms on Toast (190 cals)
Tea: 2 original Ryvita crispbreads (64 cals) with 2 tablespoons low-fat Chive and Onion Cream Cheese (70 cals)
and one tomato ( 13 cals) = 147 calories
1 small apple (60 cals)
Milk allowance: 150 mls skimmed milk (51 cals)
TOTAL: 497 calories
Breakfast: Porridge Pancakes with Manuka Honey (New recipe to follow)
Lunch: Out – Baguette and Cheese
Tea: Mexican Layered Salad and home-made Chicken Kebabs
Wednesday 19th – 5;2 Diet Fast Day (500 Calories)
Breakfast: Small Boiled Egg (54 cals)
Lunch: Allotment Soup = 105 calories with croutons
Tea: Luxury Steak Burger with Artichokes and Olives (290 cals)
Milk Allowance: 150 mls skimmed milk (51 cals)
TOTAL: 500 calories
Breakfast: Home-made brioche loaf and home-made apricot jam
Tea: Raclette Party for the girls!
Brunch: Cheese and Bacon Soufflé
Dinner: Fish on Friday – NEW recipe!
Travel on Sunday and Baking on Saturday!
I am submitting this link to Meal Planning Monday
and the recipe for Creamy Garlic Mushrooms on Toast (190 Calories) is below!
Have a GREAT week! Karen
Creamy Garlic Mushrooms on Toast (190 Calories)
|Prep time||5 minutes|
|Cook time||10 minutes|
|Total time||15 minutes|
|Meal type||Bread, Breakfast, Lunch, Side Dish, Snack|
|Misc||Child Friendly, Serve Hot|
|By author||Karen S Burns-Booth|
- Flora - Pro Active Margarine, 15 g
- Garlic Clove, 1 Medium Clove (4g) (peeled and minced)
- 100g mushrooms, wiped and peeled if necessary (cut in to slices)
- Philadelphia - Soft Cream Cheese - Full Fat - Garlic and Herb, 20 g
- Warburtons - Medium Sliced White Bread, 1 slice (23.7g)
- salt and pepper to taste
- fresh parsley (for garnish)
A creamy low-calorie lunch or breakfast dish with cream cheese, herbs and garlic - this recipe only has 190 calories and makes a filling meal for those on a diet. I like to make this for lunch on one of my "Fast" days on the 52 Diet - 100g of fresh mushrooms goes a long way and this recipe does not feel like diet food!
|Step 1||Put half the margarine into a frying pan and heat over medium heat, before adding the garlic; cook for 1 minute and then add the sliced mushrooms and cook over a low to medium heat for 5 to 7 minutes.|
|Step 2||Add the cream cheese and cook for a further 2 to 3 minutes, until the cream cheese has melted into the mushrooms. Season to taste with salt and pepper.|
|Step 3||Meanwhile, toast the bread and spread the remaining margarine over it - cut into 4 triangles and spoon the creamy garlic mushrooms over the top, and garnish with fresh parsley.|
|Step 4||Serve immediately.|
What is your favourite “On Toast” recipe?
Do you like Beans on Toast?
I love the mushroom on toast and at only 190 calories is brilliant! Thanks for sharing 🙂
Glad you like it Petra, I do try to create tasty recipes, hate the term diet food! Karen
My favourite ‘on toast’ recipe would have to be one of my hen’s eggs poached, with steamed shreds of kale and a zig zag of spicy sriracha sauce! Strange, I know, but dead tasty first thing in the morning. But these mushrooms sound terrific and not at all diety. Well done for your commitment: i Garve up after two goes! And you are too funny with your ‘hearty 310 calories left for the day’ like that was actually hearty and exciting!
Love mushrooms on toast!
Everything looks wonderful Karen. Love to try your creamy garlic mushroom toast. I’ve bookmarked it : )
Thanks Vanessa, they don’t look that creamy in the photo but they were! It’s a great recipe for a 5:2 fast day!
Tried the mushrooms for lunch today – absolutely delicious. I didn’t have any cream cheese so used 0% fat fromage fraise instead. Also loathe margarine so used a drizzle of olive oil. Used my home made granary bread sliced very thinly and toasted – came out like french toast! It was filling, tasty and to be highly recommended especially as it’s so low in cals too.
I am so pleased, it is a GREAT little recipe, so easy to make and so low in calories as you said! Thanks for the alternative ideas too……Karen
It looks very good, and I’m thinking about starting your diet, because the fat on my stomach is getting more and more “unsexy”. But I’ll refrain from the white bread, that is properly the most “dangerous” stuff you can eat, the flower in whitbread is ruining your intestines and that is empty calories – just makes your hungry sooner.. I’ll use Danish rye-bread, much better for everyone.
I love large tomatoes, sliced quite thickley, seasoned and then almost dry fried in
spray oil, on toast, all brown and caramelly …… delicious.
Diet day 4 tomorrow and am quite enjoying the challenge. I’m going to try your
creamy mushrooms on toast. Thanks for some great recipes and lovely pictures, Karen.
Karen Booth says
It’s a pleasure Eileen, and I have a new recipe to post tomorrow, for a spicy creole fish dish! Good luck and thanks for the tomato idea, my kinda recipe idea that! Karen
Lisa Williams says
Those mushrooms are my dreams breakfast I could eat them everyday 🙂 Thank you for the post !
Maya Russell says
Love mushrooms on toast. I’ve never used a cream cheese before to cream it up but will in future.
sophie buckle says
Really loving these posts!!! <3
sophie buckle says
looks so good cant believe its so little calories
I’m finding it difficult to keep to 500 so your web site is good for me.
Love your recipes!
Karen Burns-Booth says