A 5:2 Fast Day Diet Winter Meal Plan with
Low Calorie Highland Stew Recipe
I know what you all thinking, it’s all been quiet on the 5:2 diet front lately; well, what with doing my Wartime Kitchen and preparing for Christmas, I have not had time to post any meal plans, or indeed any of my new recipes, but, I am rectifying that today with a NEW recipe that’s just right for all the snow and frost we have been having over the last few days – a Scottish inspired Highland Stew. This winter warmer has only 150 calories in one hearty bowl with the optional smoked sausage, or a frugal 125 calories sans sausage, and it really is a VERY filling and tasty meal for all of those on a freezing cold fast day. Coupled with a creamy porridge in the morning for breakfast (129 calories) it leaves you with over 200 calories to enjoy for another meal; maybe my Creamy Garlic Mushrooms on Toast would be the perfect supper dish, as just 190 calories………
or even a Cheese & Tomato Breakfast Omelette (170 calories), which is perfectly acceptable for tea as well as breakfast!
Or, maybe you want a spicy sizzling stir-fry supper, in which case my Smoky Mexican Stir Fry with Chicken is just the meal for you, and is only 234 calories per GENEROUS portion, so should fit in very well with a porridge and stew day.
I have been quietly sticking to my 5:2 meal plan whilst preparing for Christmas and living off WW2 rations, but, I have to admit for only one day; so, I have NOT gained weight, but I have not lost any either, which is fine, as I have been feasting and making merry for six days a week! I am sharing a new weekly meal plan with you today, for TWO 5:2 fast days, a seasonally inspired plan for cold morns’ and frosty evenings. I have also got lots of new “Festive” recipes up my sleeve, and I will be posting those over the next few weeks. Do try my comforting Low Calorie Highland Stew recipe, and let me know what you think; if you are vegetarian and you fancy adding the sausage, I have added a cooked Quorn sausage to this recipe, as well as a very meaty (low-fat) smoked sausage too. Enjoy, the recipe and the 2 day meal plan follows, Karen
Low Calorie Highland Stew (5:2 Diet)
|Prep time||15 minutes|
|Cook time||45 minutes|
|Total time||1 hour|
|Meal type||Lunch, Main Dish, Snack, Soup, Starter|
|Misc||Child Friendly, Pre-preparable, Serve Hot|
|Occasion||Casual Party, Christmas, Halloween, Thanksgiving|
|By author||Karen S Burns-Booth|
- 1 organic, low-fat, low-salt vegetable stock cube (made up with 300ml of water)
- 1 large onion, peeled and diced
- 2 cloves garlic, peeled and minced
- 2 small leeks, cleaned. trimmed and sliced
- 2 medium carrots, peeled and diced
- 250g potatoes, peeled and cut into small dice
- 1 stick celery, cleaned, trimmed and diced
- 50g Pearl Barley,
- 50g red lentils
- 100g low-fat smoked sausage (cut into small slices)
A hearty low-calorie Scottish inspired stew packed with vegetables and pulses, as well as low-fat smoked sausage if using. A bowl of this warming stew is only 150 calories per portion with the sausage or 125 calories without, making it a fabulous meal to have on fast days for those following the 5:2 diet or weight watchers. Vegetarian sausage can be added as an option, just make sure you add the appropriate calories.
|Step 1||Pour the vegetable stock into a large saucepan and add the onions, garlic, leeks, carrots, potatoes and celery and bring to the boil. Reduce to heat to a simmer, add the pearl barley and red lentils and simmer for 30 to 45 minutes or until the vegetables are soft and the pulses are cooked.|
|Step 2||Season to taste with salt and pepper, and add the smoked sausage if using. Adjust the liquid if the stew is too thick and continue to heat for a further 5 minutes before serving with dumplings (non-diet), bread, crisp breads or croutons.|
Two Day 5:2 Fast Day Meal Plan:
(500 calories for woman and 600 calories for men)
Breakfast: Porridge with skimmed milk and honey = 129 cals
Lunch: Low Calorie Highland Stew Recipe without sausage = 125 cals
Supper: Hungarian Savoury Minced Beef Recipe = 242 cals with cabbage and carrots
Total: 496 calories
(Can this be diet food I ask myself!!)
Breakfast: Boiled Egg with Ryvita = 123 cals
Treat: Milky coffee = 51 cals
Lunch: Easy Low-Fat Monkfish Curry = 185 cals
Tea: Roast Tomato & Garlic Soup Recipe = 70 Calories
Dessert: Low-fat Yoghurt = 49 cals
Total: 478 cals
All my 5:2 diet recipes are here:
5:2 Fast Day Low-Calorie Recipes
Day Six on the Advent Calender
As this is a stew, I am entering this recipe into Linzi’s Season of Soups and Stews challenge over at Lancashire Food!
Only found your delightful blog last week. And then today I find you are also doing the 5:2 diet (I hate that word). Thank you for the wonderful recipes! I just finished my first week. I don’t want to weigh myself because I know I get bogged down by the numbers so just going on how my clothes feel.
That Highland Stew sounds good!
Hi! I have started the 5:2 way this morning and I cant tell you how excited and thrilled I am to have found your website! Its a lovely site with lots of beautiful meals and your meal plans are such a help! I cant wait to get cracking on your recipes! Thank you so much!
Karen Booth says
I cannot tell you how happy I am to read your comments Maria! THANKS so much and DO ask for help if you need any,and also suggest recipes to me that I can test too, I am always open to ideas! More 5:2 recipes to follow…….Karen xxx
Jenna Parrington says
I am absolutely famished after reading the Low Calorie Highland Stew recipe! It sounds divine. I have even bookmarked it to make it myself sometime this week. Thanks!
Mary Surtees says
I have made the stew twice and it is ‘yummy’ and it went down very well as a lunch meal by those not on the 5:2. It is very filling, I had 2 bowls for dinner. I am always amazed that I do not feel hungry the following morning following a 5:2 day. Please keep the recipes coming, they are appreciated.
Karen Booth says
Thanks Mary! It’s great to get feedback from people who try my recipes and I am delighted that this one is a hit! I have replied to your email by the way…….Karen
Sarah Ridley says
This sounds lovely and is something i think my 2 year old would also enjoy! thanks for some great healthy recipes!
Karen Booth says
Thanks Sarah! Just right for the snow we are all expecting!
Another delicious meal, thank you! Mine wouldn’t have been quite as low in calories as yours because I used up some chorizo that was in the fridge, but I haven’t technically had a fast day yet. We’ll definitely be eating this again soon 🙂
looks good, interested in the diet plan too!
Fiona Matters says
That looks so filling you’d never guess it was diet food. Fabulous.
This was amazing – so perfect and easy for dinner and so filling. All in all i loved it and it will be top of my dinner list on my non-fast days too! Thanks for this can’t wait to try some others out.
Eileen Tilley says
Fantastic to find this blog ,getting very bored and at a loss as what to make on fast days ,thank you
Karen S says
Thanks Eileen, more new recipes for the 5:2 diet coming soon! Karen
Your recipes are incredible and will make the feast / fast life change so much more enjoyable and therefore successful for us. Thank you so much for putting together such a fab site.
Thanks so much for your lovely comment! Karen
Lisa Williams says
this looks great so filling and warming and I really want to start cooking more with lentils so this looks like the perfect thing to start with 🙂
Great-looking hearty dish – thrilled to discover it is light on the waist too. Must look out for some good smoked sausage.
Thanks Antonia! I am always on the lookout for light recipes!
This stew was so delicious! I put some leftover roast turkey in and it was an amazing fast day dinner- thank you! Can I just ask is it 500 calories sans sausage for the whole amount? When I look online pearl barley and red lentils seem like they should be more? I hope I’m wrong as this is my favourite 5:2 dinner to date! Thanks again- love your website! 🙂
SO pleased you enjoyed this stew!
It IS only 500 calories for the whole amount sans sausage as the vegetables are very low in calories (except the spuds) and it is the pearl barley and lentils that make up most of the calories!
(PS: I cook and eat all my own recipes, of course, and I have lost over 14 kilos!)
Tiffany Harvey says
Thank you so much for sharing this recipe! We just started 5:2 last week & I’ve been rounding up as many good recipes as I can find. We are trying this one on Monday!
Karen Burns-Booth says
Thanks for letting me know Tiffany! Good Luck, and do keep popping back as I post new 5:2 recipes regularly! Karen
I love love love this soup, I am not on the 5:2 diet, but this is my go to, easy to make, yet still low-calorie soup. I have made it at least half a dozen times, and I stretch it over my meals for the week. Thank you for this recipe, I recommend it to everyone!
Karen Burns-Booth says
Thanks Olivia, I am so pleased you enjoyed this soup, it’s a favourite of ours too!