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What to eat on the 5:2 diet: 100-150 calories

Plate of steamed haddock - Crack the 5:2 diet and beat the bulge - Diet&wellbeing - allaboutyou.com

Oriental steamed fish

(pictured, 149kcals). Place a 140g haddock fillet in baking paper. Top with 1 shredded spring onion, finely sliced ginger and red chilli to taste. Wrap to make a parcel and steam for 6-7 mins until fish is cooked. Steam 100g pak choi. Toss with ½tsp sesame oil, and 1tsp each of reduced-salt soy sauce and Chinese rice wine. Serve topped with fish.

Mushroom omelette

(111kcals). Spray a nonstick pan with oil and fry 50g sliced mushrooms. Beat 1 egg with 1tbsp skimmed milk. Season, add to pan and cook until egg is set.

Salsa-filled pitta

(118kcals). Mix 2 diced tomatoes, 30g diced red onion, crushed garlic, fresh chopped parsley and 1tsp balsamic vinegar. Serve in 1 mini wholemeal pitta.

Grilled cheese and tomato on toast

(124kcals). Toast 1 (40g) slice wholegrain bread on one side. Top untoasted side with 15g Philadelphia Lightest and 1 sliced tomato. Grill to heat through.

Cheesy aubergine rolls

(128kcals). Slice 150g aubergine lengthways into 4. Spray with oil and grill for 3-4 mins until soft and golden. Mix 100g low-fat cottage cheese with lemon zest and juice, crushed garlic and fresh chopped basil to taste. Spread over aubergine and roll up. Serve with 50g rocket.

Egg, spinach and tomato scramble

(120kcals). Beat 1 medium egg with 1tbsp skimmed milk, season and scramble. Mix in 1 chopped tomato and 50g steamed spinach.

Chilli tuna and bean wrap

(134kcals). Mix 100g canned tuna in water (drained) with 50g canned kidney beans in water (drained), 1 chopped tomato, fresh coriander and Tabasco to taste. Pile into 1 iceberg lettuce leaf and wrap up to serve.

Cheese and crackers

(106kcals). Top 2 Ryvitas with 30g Philadelphia Lightest and 10 slices of cucumber.

Roasted carrot and coriander dip

(139kcals). Toss 100g carrot batons with finely chopped red chilli to taste, and ½tsp each of crushed cumin and coriander seeds. Place in a roasting tin, spray with oil and roast for 30 mins until carrots are soft. Mash and stir through 40g 0% fat natural yoghurt and fresh chopped coriander to taste. Serve with 1 mini wholemeal pitta.

Veg stir-fry

(140kcals). Spray a nonstick pan with oil. Stir-fry 3 sliced spring onions, ½ sliced red and yellow pepper, 50g broccoli, 100g shredded green cabbage and 1tbsp reduced-salt veg stock, until veg is cooked through. Add a splash of reduced-salt soy sauce and sprinkle with 1tsp toasted sesame seeds.

More meal ideas and recipes...

5:2 tips to keep you on track, on page 1
5:2 diet meal ideas for 50kcals and under, on page 2

5:2 diet meal ideas for 50-100kcals, on page 3

5:2 diet meal ideas for 150-200kcals, on page 5

5:2 diet meal ideas for 200-250kcals, on page 6

5:2 diet meal ideas for 250-300kcals, on page 7

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