5:2 Meal Plan Feb 9 -16

We’re on to week 5 of our 5:2 and it’s proving to be straightforward to stick to and the results are pleasing – we are both visibly slimmer. I’m trying to increase my activity level as well with a weekly Zumba class, some cycling and in between using Wii Fit and Wii Zumba.

So my plan for the week ahead. I’m going to the local market on Sunday and will be hoping that they have some lovely seasonal veg to use – at this time of year I might find sprouting broccoli, leeks, parsnips and chicory. Not much happening in my garden, just a few parsnips and some beetroot left. Several of the meals here are based on BBC Good Food recipes, though I nearly always reduce the sugar/fat/carbs even more. I’ll be putting up my own versions as soon as I get tome to write them up.

Note: calorie amounts here are for what I eat myself, my target is 1200 calories on an ordinary day and 400 – 500 on a fast day (I’m only 5′ tall and base my requirements on being sedentary – extra food has to be earnt by exercise!). I serve larger portions to my husband!

Here’s the plan:-

Saturday

  • breakfast: porridge with a little soya milk – 64 kcal
  • lunch: Home made pizza – 320 kcal for a half portion
    (When I first made these pizzas I thought we would eat a whole one between us, but I usually only eat 1/4 and there is always some left over for tomorrow’s supper)
    Mixed Leaf Salad with Balsamic Vinaigrette – 50 kcal
    Satsuma – 30 kcal
  • supper: Indian Chickpea and Vegetable Soup – 170 kcal
    Sardines on Toast – 140 kcal (per slice)
    Chocolate Pear Crisp – 140 kcal
  • extras: 2 glasses of wine and 1 dark Belgian chocolate (we’ve been SO good!)

Sunday

  • breakfast: wholewheat toast with a scrape of butter and marmite – 110 kcal
  • lunch: Baked Orange Chicken with Seasonal Vegetables – 400 kcal
    (we’ve had this nearly every week recently, I like the fact that I get at least 3 meals from this, plus stock for soup)
    Baked Pear with Amaretti and vanilla ice cream – 140 kcal
    (1 scoop of carte d’Or ice cream on half a hot pear with its crunchy topping. yummy)
  • supper: Indian Chickpea and Vegetable Soup – 170 kcal
    leftover Pizza and Salad – 200 kcal
    Mocha Fromage Blanc – 50 kcal
  • extras: 2 glasses of wine and 1 dark Belgian chocolate (that’s it for treats until next weekend…)

Monday – FAST day

  • breakfast: Scrambled Egg with Smoked Trout140 kcal
    quick and easy fast day breakfast - 140 kcals

    quick and easy fast day breakfast – 140 kcals

    Simple Vegetable Soup

    Simple Vegetable Soup – 70 kcals

  • dinner: Simple Vegetable Soup – 70 kcal
    (100g frozen veggies, 1 tsp marigold bouillon powder, 300ml water per person, simmer 20 mins, blend a little if you like to vary the texture)
    Rump Steak – 100g / 125 kcal,
    Watercress and Orange Salad – 40 kcal,
    Light Coleslaw – 30 kcal
    Mushrooms with Garlic – 15 kcal
    Cherry compote with fromage blanc – 55 kcal
    (frozen cherries, 5 spice powder, a little water, simmer until softened. sprinkle a little spice on the fromage blanc too)
  • Total for the day: 475 kcal
Rump Steak (100g) with garlic mushrooms, coleslaw and watercress salad

Rump Steak (100g) with garlic mushrooms, coleslaw and watercress salad – 210 kcals

5 Spice Cherry Compote with Fromage Frais

5 Spice Cherry Compote with Fromage Frais – 55 kcals

Tuesday

  • breakfast: half a grapefruit
  • lunch: Leftover baked chicken and vegetables
    Cherry compote with fromage blanc
  • supper: Moroccan spiced cauliflower and almond soup
    (this was a big hit last week, so I’ll do a whole cauli this time and freeze what’s left)
    Tuna and bean salad with feta cheese
    Pancakes with lemon and sugar / maple syrup (it’s Shrove Tuesday!)

Wednesday

  • breakfast: wholewheat toast
  • lunch: Thai style turkey stir fry with noodles and prawn crackers
    apple and cheese
  • Chicken fajita wraps (using remaining leftover chicken) with guacamole
    kiwi fruit

Thursday – FAST day

  • breakfast: Porridge with blackberries
  • dinner: Carrot and coriander soup
    Smoked mackerel with a poached egg and wilted spinach
    Satsuma

Friday

  • breakfast: half a grapefruit
  • lunch: Ham, egg and chips
    (restricted to 100g of chunky oven chips)
    fresh fruit salad
  • Carrot and coriander soup
    Pasta spirals with duck ragu
    fruit with fromage blanc

That’s it. I’ll add in the rest of the calorie counts later, along with any other fruits or veggies that get included.

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