Mid-Week Meal Plan:
Meat-Free Scotch Broth Recipe (5:2 Fast and Feast Diet)
A Mid-Week Meal Plan! I missed Monday again, and Tuesday, but I did plan the week ahead as I am having my usual two 5:2 low-calorie days this week (I only managed one a week whilst I was travelling and away from home) and I also have lots of baking, preserving and cooking to do with all my garden produce, as well as baking for the freezer too……something I like to do from time to time. So, although Monday and Tuesday have gone, I hope that my mid-week meal plan will inspire you, and help you with what to make for the family this week and weekend…….it’s all very much about comfort food too, as autumn gathers pace and the nights draw in. I have already been preserving in the kitchen with my quinces and figs, and I have some exciting new recipes to share over the next few weeks……quinces have also made an appearance in some savoury recipes I have created, it’s a bumper crop for them this year, although I do have a small problem with mould due to the wet weather. I have been baking bread and making comfort puddings with my favourite seasonal hedgerow fruit, brambles (blackberries) as well as elderberries. Stews and soups are on the daily menu, and I love how I can really fill up on a hearty bowl of soup when following the WeightWatchers and 5:2 diet and not feel hungry. Anyway, here is my mid-week meal plan, with one 5:2 day added for the rest of the week, as I have already done one on Monday…..when I had a small boiled egg for breakfast (54 calories), Creamy Garlic Mushrooms on Toast (190 Calories) for lunch and a crispbread sandwich for tea, with tomatoes and mozzarella cheese (120 calories). Have a great week, see you later, Karen.
Mid-Week Meal Plan:
(Linked to At Home with Mrs M and Meal Planning Monday)
Wednesday 10th October – 5:2 Fast Day (500 calories)
Breakfast: Low-Fat fruit yoghurt (49 cals)
Milky cup of coffee (26 cals)
Lunch: Meat-Free Scotch Broth (146 calories – Recipe below)
Tea: Greek Lunch Box Salad with Feta Cheese and Mint Dressing (200 cals)
Total: 474 calories
(including 53 calories for 150 mls skimmed milk)
Thursday 11th October:
Breakfast: Scrambled eggs with home-made toasted bread
Lunch: Sausage Stuffed Mushrooms and Tomatoes (Recipe to follow soon) served with salad and bread
Tea: Walnut, Fig and Blue Cheese Bread Buns (Recipe to follow) served with cheese, figs and home-cooked ham
Friday 12th October:
Lunch: Fish on Friday and Easy Monkfish Curry for Curry Week (Recipe to follow)
Tea: Sandwiches and Apple, Bramble and Pear Tray Bake with Cream (Recipe to follow)
Weekend 13th/14th October:
Preserves with Quince, Apples, Pears and Figs!
(RECIPES to follow)
Baked Orchard Fruits with Vanilla
(RECIPE to follow)
Roast Spatchcocked Boursin Chicken with all the trimmings!
Meat-Free Scotch Broth Recipe
Meat-Free Scotch Broth (Low Calorie 5:2 Diet)
|Prep time||10 minutes|
|Cook time||1 hour|
|Total time||1 hours, 10 minutes|
|Meal type||Lunch, Snack, Soup, Starter|
|Misc||Child Friendly, Pre-preparable, Serve Hot|
|By author||Karen S Burns-Booth|
- 1 leek (trimmed, washed and cut into small rounds including the green top)
- 4 carrots (peeled and cut into small rounds)
- 400g potatoes (peeled and cut into small dice)
- 2 medium onions (peeled and diced)
- 1/2 tin (200g) of tinned tomatoes (chopped)
- 2 sticks of celery (washed, trimmed and cut into small rounds)
- 2 medium cloves garlic (peeled and minced)
- 50g red lentils
- 50g pearl barley
- 1 vegetable stock cube (I used Knorr Vegetable Stock Cube Less Salt)
- 1 teaspoon mixed dried herbs
- salt and pepper to taste
A meat-free Scotch Broth type of soup/stew that is true comfort food with very few calories, and lots of your five-a-day in one bowl! One bowl of this soup is only 146 calories and that leaves lots of room to add croutons, bread or even low-fat dumplings to the soup for a really satisfying meal whilst on a diet such as the 5:2 Fast and Feast Diet or Weight Watchers. The vegetables can be adjusted to suit your own preferences and availability, but do check the calorie count on the vegetables you use if you change the recipe!
|Step 1||Put all of the prepared vegetables into a large stock pot or sauce pan and add 1 litre of boiling water, into which the stock cube has been dissolved and the mixed dried herbs have been added. (Fresh herbs can be used such as parsley and thyme, about one tablespoon of fresh herbs)|
|Step 2||Bring to the boil and then reduce the heat and add the red lentils and pearl barley and simmer with a lid on for about 45 minutes to 1 hour, or until the vegetables are soft and the lentils and pearl barley are cooked. Season to taste with salt and pepper and serve immediately with crackers, croutons or bread.|
|Step 3||Makes 6 generous servings at only 146 calories per bowl, not including bread, crackers or croutons etc.|
This sounds really delicious; such a lovely (and health!) autumn meal.
Thanks Kathryn, it is an easy recipe and very filling too! Karen
What a yummy sounding vegetable soup, and I plan to make it when it starts cooling off a bit here in Central Texas. I must admit my favorite soups/stews are not low calorie, but who can resist cheese soup, cream of potato or good old Texas chili.
Thanks Julie! This soup is SO hearty and filling, it is a surprise to me when I worked out the calories, that it is so low! I ADORE Texas Chili – do you have an authentic recipe I can try and share here? (credited to you of course!)
Where in the world do you find the time and energy to come up with so many delicious and well-thought out recipes? You are a marvel 😀 Beautiful and simple veggie scotch broth too. Look forward to all the recipes you are teasing us with. Don’t fade away with your gung-ho 5:2 though
Thanks Kellie, I DO love cooking, genuinely, and I really do post what I make on a daily basis! I am being sensible with with my 5:2 and may change to one day a week, as I am so physically busy right now!
Yum Yum, I love this soup. I made such a huge quantity, two days after I added smoked haddock and a tin of butter beans to vary the flavour – absolutely yummylicious!
Looks great, currently doing weight watchers so this would be great, will give it a try!
Ive been following 5:2 for a while and your recipes are always so tasty and this one looks really good…just wondered if it freezes well? Thanks for all the inspiration!
Hi Hayley, yes, it does freeze well, and I often have a batch in the freezer! Karen
Hello from Kenya, I Love your website and I am going to try your 5:2 soups they look really delicious.
Karen Burns-Booth says
Thanks so much Mary! Karen