Tag Archives: Meal Plan

November 5:2 Weekly Meal Plan

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The weather is decidely cooler and today I picked the last fig in our garden. Miraculously we didn’t have a frost in October this year to bring their development to a premature halt. 

I realise that we won’t be wanting to eat so much in the way of salads, so I am looking for some other ideas for our light lunches on normal days, and some warming meals for fast days and ordinary evening meals.

I’m looking to use the following seasonal ingredients: hazelnuts, walnuts, chestnuts, pumpkin, celeriac, brussels sprouts (tiny ones ready for tasting in the garden), parsnip, swiss chard, quince, apples, pears. There may still be some wild mushrooms to be had from the market.

So here’s the plan:-

Friday

lunch: ham, egg and chips (just a few, baked in the oven)
dinner with friends: Smoked salmon with gravadlax sauce and thinly sliced wholewheat bread; Duck breast with a maple syrup jus, celeriac and pumpkin paillasson (literally, doormats!), potato and garlic mash, beetroot relish; Apple and Quince filo layers with toasted hazelnuts, served with creme fraiche

Saturday

lunch: homemade pizza and salad
Strictly TV dinner – nachos; turkey chilli enchiladas; mojito cheesecake

Sunday

lunch: spicy pumpkin soup
dinner: nut loaf with oven baked vegetables, baby brussels sprouts and a wild mushroom sauce; upside down pear and ginger cake with custard

Monday – fast day

Thai style vegetable soup
pan fried red mullet with a puy lentil salad and coconut-lime sauce
apple and ginger compote with fromage blanc

Tuesday

lunch: leftover nut loaf with winter salad (beetroot, celery and apple)
dinner: rocket salad; Pumpkin Risotto with crispy sage leaves; upside down pear cake with walnut and maple syrup ice cream

Wednesday

lunch: french toast with grilled bacon and tomatoes
dinner: Pumpkin and Sausage casserole with stir-fried greens; plum and marzipan filo tartlets

Thursday – fast day

Bayonne wrapped pumpkin wedge; fish parcel with fennel; apple compote with fromage blanc

Summer Meal Plan for 5:2

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The forecast is for it to be hot and sunny all this coming week, so looking to do lots of fresh salads, cooking on the BBQ, chilled desserts and making the most of summer vegetables and fruit.

Ok, off to the shops now, armed with my meal plan. I’ll see how close I can get!

Saturday

thin crust wholewheat pizza with salad
fresh melon and berries

melon with cucumber, goats cheese and sundried tomatoes
BBQ salmon skewers with chargrilled courgettes and new potatoes
cherry and choc chip gelato with cherry cinnamon coulis

Sunday

salad niçoise (tuna, anchovies, olives, tomatoes, egg) with sauté potatoes
melon and blueberries

lamb and apricot tagine with minted cous-cous
creme catalan au lavande

Monday – Fast Day

Fresh green salad with nuts and seeds
Griddled sardines with tomato and red onion salad
Peach and raspberry sundae (frozen fromage frais)

Tuesday

Gazpacho
Salad with charcuterie, toasted walnuts and roquefort
Nectarine

bean and coriander dip with taco chips
griddled chicken and peppers in a tortilla wrap (fajitas)
frozen lime and coconut dessert

Wednesday

piedmont stuffed peppers with puy lentil salad
frozen banana ‘ice cream’

chicken skewers with satay sauce and pickled cucumber, with pilau rice
baked stuffed peaches

Thursday –  fast day

summer minestrone
crustless courgette quiche with green beans almandine and cole slaw
fresh fruit salad with fromage blanc

Friday

leftover crustless quiche with salads
peaches with blue cheese and crackers

steak haché with sauce au poivre, french fries and mixed salad
apricot frangipani tart with creme fraiche

5:2 Meal Plan, week 14

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The weather is taking a turn towards summer and outdoor eating becomes a possibility. Time to sort out some recipes suitable for barbecues and lunches al fresco.

This week there should be plenty of asparagus, strawberries, watercress, spinach, lettuce, rhubarb and radishes. Early peas and broad beans I hope. Maybe even some early new potatoes? Perhaps with some spring lamb and lovely fresh mint sauce…

Update after shopping: No peas, broad beans, watercress or new potatoes in Lauzerte market! But I did get some lovely looking sprouting broccoli and some fresh goat’s cheese and a goodly slice of Cantal cheese. In the supermarket I got a handsome pineapple from Ghana, so that will be our ‘interesting’ fruit this week, together with some rhubarb from the garden. I was also pleasantly surprised to find a tagliatelle made with wholewheat flour, so I will use that for one of my favourite ways of cooking sprouting brocolli. My meal plan is updated accordingly.

This week I sowed lots of squash, courgettes, aubergines and a few more peppers and tomatoes. I find myself starting to hanker for those summer fruiting vegetables. They are available in the supermarkets, grown in Morocco or Spain, but they will be really appreciated when they are picked fresh from the garden, from late June onwards…. Meanwhile I still have some frozen and sun dried tomatoes to bring some summer sun to my dishes.

No pictures today, as I am writing this on my iPad. I may add some later. Let’s see if I can get my first sentence out without a typo in it, for a change! (Ed: no chance, but fixed now…!)

Saturday
Our usual pizza for lunch, dressed for spring with rocket, chorizo and mozzarella and served with a mixed salad

Goats Cheese Toasts with Bean and Radish Topping
Veggie Burgers and wok Brocc with a Pineapple, Red Pepper and Spring Onion Salsa
Strawberries and Crème Fraîche

Sunday
Ham and Leek stuffed Pancakes with a creamy Cheese Sauce, with a Fennel and Radish salad

Herb crusted Lamb cutlets with steamed Vegetables and minted potatoes followed by Spiced Pineapple with cinnamon Fromage Blanc

Monday – Fast Day
Boiled Egg

Lettuce, Pea and Sorrel soup (I’ll use frozen peas and frozen sorrel for this)
Baked Salmon with a Caper dressing and steamed seasonal Vegetables
Rhubarb and Orange compote

Tuesday
Crustless Asparagus and Cantal Quiche with Salad

Curried Carrot Soup
Tandoori Chicken skewers with Raita, Tomato and Red Onion Chutney and home made wholewheat Chappati
Rhubarb Fool

Wednesday
Home made Scotch Eggs with a Beetroot, Apple and Celery salad

Wholewheat Tagliatelle with Sprouting Broccoli and Chilli Flakes, drizzled with Basil Oil
Pineapple and Ginger Dessert

Thursday – Fast Day
Yogurt with Prunes
Smoked Haddock and Spinach Soufflé
Fresh Strawberry Blancmange

Friday
Falafels with Cabbage, Pepper and Raisin Salad and a Tahini dressing

Oven Baked Sticky Chicken with Red Carmargue Rice and Red Beans with Salad
Mirabelle Plum Crumble with Vanilla Ice Cream

5:2 Meal Plan (week 13)

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My husband has reached his target and will now be aiming to maintain his current weight – which is 16 kilos less than he started the New Year with. Really amazing progress! I still have a little over 3kg to go before I can join him on maintenance, but am very pleased with having lost 9.8 kg so far.

So this week is going to be interesting. We will still both be doing 5:2, but he will need to be eating more on normal days than he has been used to recently. Will he still have the motivation to do fast days? As we are both doing this for long-term health benefits, the answer is yes. 

In any case, the strategy I have used up to now – to make our meals totally delicious and not like we are being deprived of anything, means that we both enjoy and look forward to eating every day, how ever many calories we are allowed.

So normal days now will be 1200 for me and 2500 calories him, with fast days of 500/600

Off to the market tomorrow, to see what seasonal veg I can add to the menu – asparagus, swiss chard, carrots, maybe some broad beans….. and better buy some potatoes too! 

In the freezer I have some plums that I want to use up, so I’m going to try a few different things with them. I need to make some room in the hope that this will be a good year for cherries….

Saturday ~ 

  • lunch:
    • thin crust wholewheat pizza with rocket salad
  • dinner – leftovers from last night’s dinner party
    • Hummus and Baba Ganoush with Seedy Flatbread and Crudités
    • Spanish style Meatballs with Quinoa and Bulgur Tabbouleh
    • Apple and Quince Paste Filo Feuilletes with Vanilla Ice Cream

Sunday ~

  • lunch
    • Smoked Herring Caesar Salad
    • Fresh Fruit (plus Cheese and Crackers)
  • dinner
    • Herb Crusted Lamb Cutlets with Skordalia, Beetroot Relish and Green Vegetables
    • Poached Plums with Custard and Amaretti Biscuits

Monday ~ Fast Day

  • breakfast:
    • Scrambled Egg with Smoked Trout
  • dinner
    • Mushroom and Celery Soup
    • Marinated Tuna with Pumpkin and Asparagus stir-fry
    • Poached Plums with Fromage Blanc

Tuesday ~

  • Lunch
    • Sausages with Leek and Carrot Gratin
    • Fresh Fruit
  • Dinner
    • Lentil, Coconut and Spinach Soup
    • Sardines on Toasted Grainy Bun
    • Mirabelle Plum and Ginger Brik Pastry Cups

Wednesday ~

  • lunch
    • Tofu and Green Bean Curry with Brown Rice
    • Fresh Fruit
  • dinner
    • Lentil, Coconut and Spinach Soup
    • Thai Beef Salad (with Noodles)
    • Plum Oaty Crumble with Ice Cream/Fromage Blanc

Thursday ~ Fast Day

  • breakfast
    • Natural Yogurt with Prunes
  • dinner
    • Simple Vegetable Soup
    • Fish baked in a Spiced Masala Sauce
    • Cabbage, Green Pepper and Caraway Salad
    • Plum Kulfi with Plum Coulis

Friday ~

  • lunch
    • Veggie Burgers (with/without bun) with Salad 
    • Fresh Fruit, Cheese
  • dinner
    • Sticky Ginger Chicken (with Jacket Potato) and Light Cole Slaw
    • Fromage Blanc with Plum Coulis and Pistachios

5:2 Meal Plan – a springtime Mediterranean meander

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As usual I have more ideas than days in the week! I’m still much inspired by Meditteranean flavours, from Morocco to the Middle East

I have a little more rhubarb to harvest and am expecting to find better asparagus this week. Not sure what else my trip to the market will bring, hopefully some broad beans….

Rhubarb

Saturday – a Middle Eastern evening

Paul Hollywood’s flatbread and the recipe that John Torode cooked on Masterchef this week looked great, so we will have a middle-eastern inspired evening

  • Baba Ganoush with Sesame Flatbread
  • Lamb Cutlets with Skordalia and a Beetroot and Jalapeno relish
  • Honey and Walnut Ice Cream, with Apple and Quince Filo wafers

 

Sunday – leave room for the chocolate!

  • Asparagus with shaved Parmesan 
  • Spatchcocked Herby Chicken with Spring Vegetables
  • Apple and Blackberry Filo cups

Broad BeansMonday – Fast Day

  • Scrambled Egg
  • fresh Asparagus and Lemon soup
  • Light Chicken Caesar Salad (using leftover chicken) 
  • Rhubarb Compote with Cardamom Custard 

Swiss Chard 

Tuesday – Seasonal Treats

  • Fennel and Citrus salad with Sheep’s Cheese
  • Smoked Mackerel with Horseradish dressing, with Broad Bean and Lentil salad
  • Rhubarb and Strawberry Meringue pots (using leftover rhubarb)

 

 

 

CarrotsWednesday – Morrocan spicing to the fore

  • Asparagus and Chickpea Salad
  • Chicken Tagine with preserved Lemons and Green Olives, Herbed Cous-cous
  • Plum and Almond Frangipane

Thursday – Fast Day Italiano

  • Scrambled Egg with Parma Ham 
  • Spring Minestrone Soup 
  • Baked Fish and Vegetables with Gremolata
  • Raspberry Pannacotta

Asparagus

 

Friday – exploring the Maghreb

  • Sweet Potato and Ginger Brik parcels
  • Moroccan Meatballs with Minted Bulgur Wheat
  • Cumin and Coriander Carrot Salad
  • Sliced Oranges with Dates and Pistachios
 
I’ve now updated last week’s meal plan with photos and calorie counts – do take a look, it was a really yummy and delicious menu  – if we can eat like that and still lose weight, then it looks like we really can stick with this way of life. I certainly feel that way and don’t ever want to see those 9 kilos again, thank you! Bye-bye, you’re no longer needed 🙂
 
Great news this week, that Kate Harrison is going to include one of my recipes in her new 5:2 Diet Recipe book. It should be published in the next couple of months. More news and link once available. 

Light Entertainment ~

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Had a lovely dinner with friends last night. I won’t know the calories until I get the recipes written up in detail, but this is healthy eating with great flavour and a perfect way to celebrate seasonal foods.

Spring vegetables with sesame crisp

Spring Vegetables with Sesame Crisp
Fresh lightly cooked broad beans and petit pois, combined with cucumber, apple and bean shoots. Dressed with tamari soy sauce, lemon juice and toasted sesame oil and topped with a wafers of filo pastry and sesame seeds.

 

Red Mullet with Coconut Lime Sauce and Puy Lentil Salad

Red Mullet with Coconut-Lime Sauce and a Puy Lentil Salad
The fish is dusted with curry-spiced flour and pan fried in a little butter. The pan is deglazed with light coconut milk, spices and raisins. The puy lentils are tossed in lime juice, mint and chilli, with red onion, red pepper, tomato and apple.

 

Rhubarb Compote with Cardamom Custard

Rhubarb-Orange-Honey Compote with Cardamom Custard
I used my beautiful home grown forced rhubarb, which I baked with orange juice and zest and a little honey. Surrounded with a delicate, lightly sweetened soya custard aromatised with cardamom and vanilla.

 

I’m really enjoying the fact that we can eat like this whilst losing weight! 

5:2 Mediterranean Meal Plan for week 11

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Now updated with photos and calorie counts.


Swiss ChardContinuing my tour of light and healthy Mediterranean cuisine this week, with influences from France, Morocco and Italy, but adding in a little inspiration from elsewhere to spice it up a bit.

I’ll be aiming to use asparagus and rhubarb as key seasonal ingredients. At the market this morning, I also bagged a lovely bunch of watercress, some Swiss chard and a very healthy looking bunch of pale and interesting carrots.

Behind the carrots are some early globe artichokes – my favourite way of eating these is with loads of butter, so I’d better find a more healthy recipe before I add those to my meal plan!

A few less dishes on this plan – I am finding that we often have left-overs to use up, as I am still buying and cooking more than we are actually eating!  

Rainbow Carrots

This is week 11 for us on our 5:2 diet. I am over 2/3 of the way to my target healthy weight now, having lost 8.7 kg (19lbs), which is absolutely brilliant. My husband meanwhile has lost nearly 15 kg and has revealed that there was a six pack there, all along… 🙂

So this week we’ll do another 2 fast days and the rest of the time we’re keeping light on the carbs, so as not to lose momentum – but there are plenty of delicious treats along the way, as I focus on flavour and make light but tasty versions of some of our favourite dishes to share with you.

 

Spring vegetables with sesame crispRed Mullet with Coconut Lime Sauce and Puy Lentil SaladRhubarb Compote with Cardamom Custard

Saturday: dinner for friends ~ 550 kcals

  • Cucumber, Broad Bean, Pea and Apple Salad with Sesame Filo Crisps
  • Red Mullet with Coconut Lime sauce, Puy Lentil salad and Watercress Salad
  • Rhubarb and Orange Compote with Cardamom Custard

Sticky Marmalade Duck with Celeriac Mash and Red Onion ConfitAsparagus, Comté and Mustard Pockets
 

 

 

 

Sunday: local specialities and home grown rhubarb

  • Asparagus Filo Pastries with Grainy Mustard and Gruyere ~100 kcals
  • Sticky Marmalade Duck with Celeriac Mash, Red Onion Confit and Swiss Chard ~310 kcals
  • Fromage Blanc with Apple and Ginger ~ 120 kcals

Carrot and Cumin Salad  Baked Fish with a Mustard Masala Plum Kulfi

Monday ~ Fast Day with an Indian kick

  • Scrambled Egg with Smoked Trout ~ 130 kcals
  • Watercress Soup ~60 kcals
  • Carrot and Cumin Salad ~40 kcals
  • Fish with a Mustard Masala, served with Kachumber Salad ~200 kcals
  • Plum Kulfi ~50 kcals

Spring Minestrone Soup Turkey Saltimbocca with Celeriac and Chard RostiBeetroot and Chocolate Cake

Tuesday: Italian day

  • Summer Minestrone Soup ~100 kcals
  • Turkey Saltimbocca alla Romana with a Muscat Jus, served with Celeriac and Swiss Chard Rosti ~230 kcals
  • Beetroot and Chocolate Cake (1/2 serving) ~112 kcals

Chicory and Mushroom SaladCod with Tomato and ChorizoBlood Oranges with Dates and Pistachios

Wednesday: Moorish influences

  • Chicory and Mushroom Salad
  • Cod with Tomato and Chorizo Sauce, served with Grean Beans and French Fries
  • Sliced Blood Oranges with Dates and Pistachio

Simple Vegetable SoupStuffed Salmon Fillet with Steamed VegetablesFruity Tiramisu

Thursday ~ Fast Day Italian style

  • Vegetable Soup ~60 kcals
  • Stuffed Salmon Fillet with steamed vegetables ~225 kcals
  • Fruity Tiramisu ~120 kcals

 Baked baby Beetroot with Spiced Walnuts and Goats Cheese_MG_0918_MG_0928

 
Friday: a Moroccan menu with a Mexican twist

  • Baby Beetroot Salad with Spiced Walnuts and Goats Cheese ~235 kcals
  • Merguez Sausages with Cous-cous, Ginger Yogurt , Baked Butter Beans with Spinach and Carrot Salad ~225 kcals
  • Mojito Cheesecake ~175 kcals

As I go through the week, I’ll be checking my recipes and calorie-counting them, putting some of them up here on my blog. I’m also working towards my 5:2 recipe book…..

 

Spanish Influenced 5:2 Meal Plan for week 10

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I have a lot of cookery books and browsing through them is one of my pleasures. Sitting with a pile of them beside my and thinking of a trip to Spain – I passed my book of Tapas, the little dishes of Spain, by Penelope Casas over to my husband, who marked a few selections for us to try (I have the original paperback version of the book, I bet the new one is lovely with more recipes and more photos). Small dishes of wonderful ingredients, prepared to delight the palate, sounds just right when you only have a few calories to play with. Let’s see what I can do with them this week.

Seasonal food: I have glorious forced rhubarb about ready to pick. Other desserts will depend on what looks good in the market. I’m hoping to find more asparagus, despite the very chilly weather we have had the last few days. I’ll be adding some soups in too, again depending on the seasonal choices on offer. Plus I have my own quince preserve to use.

I am feeling better I think from eating less refined flour so I’m going to try making my pizza dough with wholewheat flour this week.

This meal plan will work with our intermittent fasting lifestyle and support our weight loss targets, helping us to keep to around 1200/1800 calories on a normal day and 500/600 calories on a fast day.

PizzaSaturday:

  • wholewheat Pizza with chorizo, mozzarella and sundried tomatoes; rocket salad
  • Tapas: Manchego Cheese and Membrillo (quince paste), Serrano Ham, Chorizo, Olives, Anchovies,
    Vegetable Stuffed Canelones (Crepes)
    Baklava and Ice Cream

_MG_0374Sunday:

  • Chicken in Garlic sauce, Asparagus salad; 
    Rhubarb Meringue Pots (adaptation of BBC Good Food recipe)
  • Albondigas (meat balls); Patatas Bravas  (spicy oven baked potatoes with tomato sauce) and Aioli (garlic mayonnaise), Cabbage, Green Pepper and Raisin salad

Watercress SaladMonday ~ Fast Day

  • Egg with Tomato and Bacon (thinking of Huevos Rancheros now…)
  • Celeriac, Saffron and Orange Soup
    Trout with Bayonne Ham and Garlic, Cumin-flavoured Carrot salad

 

_MG_0381

Tuesday

  • Smoked Fish on Avocado
    Pork Ribs in Garlic sauce, Cauliflower Salad
  • Wholewheat Pasta with Meatballs and Tomato sauce

 

 

_MG_3307Wednesday

  • Quinoa with Asparagus and Walnuts;
    sliced Oranges
  • Chickpeas and Spinach;
    Tomato, Tuna and Egg salad

 

_MG_0386Thursday – fast day

  • Porridge with Berries
  • Fish in a Saffron sauce, seasonal Vegetables

 

 

_MG_0567Friday

  • Sausages with sweet and sour Figs, White Bean salad
  • French Onion Soup
    then there’s bound to be leftovers to use up…..

Recipes and calories counts will come later, when done!

Please see my other meal plans and recipes, also my list of what we have been eating on Fast Days.

I hope to inspire you to eat well and enjoy every day, fasting or otherwise! 

5:2 My Flavourful Meal Plan for week 9

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This week I went to the market in Montaigu-de-Quercy. Lots of lovely fresh seasonal local produce to choose from!

 Montaigu de Quercy _MG_0370 

_MG_0399

I came home with my bags laden :-

lettuces, endive, bean shoots, swiss chard, leeks, brown mushrooms, young turnips, carrots, jerusalem artichokes, watercress, beetroot, radishes, goats cheese, pears, apples and satsumas – and the first asparagus (from Spain).

 

Each week I am trying to feature seasonal produce, but I’m also trying to use up food that I have stored in my freezer, much of which is home-grown.

So my actual plan for the week, updated with calorie counts, designed with flavour in mind for healthy, satisfying  well-balanced meals, which will work for an intermittent fasting and weight loss lifestyle. I’m not showing cups of tea or my standard breakfast, but numbers are included in the daily totala:-

_MG_0375 Sunday ~ 1300 kcals 

  • lunch: leftovers – Pizza and Spanakopitta, Veg Stir Fry with Satay sauce (370); satsuma (30)
  • dinner: Herby Roast Chicken (Alain Ducasse) with Roasted Roots, Braised Turnips and Peas (410);
    Raspberry Cinnamon Meringue (75)
    + 200 kcal of treats (wine and chocolate)!

 

_MG_0368 Monday ~ Fast Day 490 kcals

  • breakfast: Scrambled Egg with Smoked Trout – (140)
  • dinner: Watercress Soup (60); Tuna Steak with ginger and garlic, steamed Asparagus, Beanshoot, Mushroom and Radish Salad (200)
    Baked Pear with Amaretti (100)

 

_MG_0386

Tuesday ~ 1185 kcals

  • lunch: Watercress Soup (60) with cracker (30); 2 Chipolata Sausages with Cauliflower Mash and leftover braised vegetables (360); Satsuma (30)
  • supper: Asparagus Filo Pastries (150); Coronation Chicken Salad (260); Roquefort and digestive biscuit (150); Raspberry Cinnamon Meringue (75)

 

_MG_0387 Wednesday ~ 1275 kcals

 

 

_MG_0388 Thursday ~ Fast Day – 500 kcal

 

 

_MG_0381 Friday: tbd!

    

I’ve updated last week’s meal plan with what we actually ate and the calorie counts. You’ll find my recipes here

I hope you find some of my ideas inspirational and useful.

As always, if you have any questions, please ask. 

5:2 Meal Plan week 8 ( Mar 2 – 9 updated)

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Week 8: Now updated with actual meals and calories counts.

I’ve been reading Alain Ducasse “Nature” so I’m inspired by that this week. His recipes are new to me, with some interesting ideas and combinations and slightly different techniques.

Seasonal produce from my shopping in Lauzerte market: broccoli, cauliflower, leeks, rocket, watercress, spring onions, radishes, pears and clementines. Some  parsnips, beetroot and  salsify from the garden too. 

We eat very well on limited calories: portion sizes are small, but there is plenty of variety – normal days are 1200 kcals for me, 1800 for my husband. If we want to eat or drink more than that, we exercise! I try and include fresh fruit and raw vegetables every day, as well as lots of cooked veggies. Many of our normal meals could equally be used on a fast day.

This meal plan is intended to support weight loss of 1 – 2lbs a week for us.

Saturday  _MG_3111 _MG_3362 _MG_0190 Vanila Soya Custard with Banana

    • 1/2 a pink grapefruit, 1 slice w/w toast with 5g butter and marmite – 163 kcal 
      Porridge with prunes and 1/2 banana – 195kcal
    • Home-made Pizza – 320 / 480 kcal
      Mixed Salad with Balsamic Vinaigrette – 30 kcal
      Satsuma – 30 kcal
    • Spicy Pumpkin Soup  120 kcal with crackers + 54kcal
      Hummus with a strip of wholewheat pitta bread – 65 kcal
      Tuna and Bean Salad with Feta – 230 kcal
      Vanilla and Banana Soya Custard – 166 kcal

Sunday _MG_3080 Herby Roast Chicken Pear with Chocolate Meringue

      • 1/2 a pink grapefruit – 52 kcal 
         toast and marmalade – 220kcal
      • lunch: Moroccan Spiced Cauliflower & Almond soup (BBC Good Food –  but using less olive oil and almonds) -160 kcals
        leftover Pizza – 160 kcal
        Green Bean Salad with Tuna – 115 kcal
        satsuma – 30kcal
      • Herby Roast Chicken (Alain Ducasse) with seasonal vegetables – 280 kcal
        
Chocolate Pear Crisp – 120 kcal

Monday – FAST day 

quick and easy fast day breakfast - 140 kcals Watercress Soup 

Tuesday  Turkey Chilli _MG_0248 Fromage Blanc with Ginger

      • Guacamole (85 kcal) with a few Taco Chips
 – 150 kcal 
        Turkey and Bean Chilli
 with brown rice and accompaniments – 260 kcal
      • satsuma – 30 kcal
      • Broad Bean and Goats Cheese Tartines (Alain Ducasse, see above)
      • Fromage Blanc with crystallised ginger (see photo above)

Wednesday

Thursday – FAST day

Simple Vegetable Soup <70 kcals _MG_0302 _MG_0303

Friday _MG_3080 Spanakopitta and Salad

      • Spiced Cauliflower and Almond Soup – 150kcal
      • ham, egg and chips (100g oven chips) – 285 kcal
        poached spiced cherries – 40kcal
      • Spanakopitta with Salad – 250 kcal

If you have any questions about anything, please don’t hesitate to comment, or contact me through the Facebook 5:2 Intermittent Fasting group, where you’ll find me – Belinda Berry or on twitter @bp_berry