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What to eat on the 5:2 diet: 150-200 calories

Plate of roasted vegetable salad - Crack the 5:2 diet and beat the bulge - Diet&wellbeing -

Mediterranean veg with ricotta

(pictured, 173kcals). Place 150g sliced aubergine, 75g sliced courgette, ½ green and red pepper (cut into large pieces), and 6 cherry tomatoes in a roasting tin. Season and spray with oil. Roast until cooked through, then top with 50g ricotta and fresh basil.

Smoked salmon and scrambled egg

(168kcals). Beat 1 medium egg with 1tbsp skimmed milk. Season, scramble, then mix with 40g chopped smoked salmon. Serve with 1 grilled tomato.

Greek salad

(176kcals). Make a salad from ¼ cucumber, 2 tomatoes, 50g red onion, ½ green pepper, 5 olives (in brine), 50g reduced-fat feta cheese and a splash of balsamic vinegar.

Simple chicken salad

(183kcals). Make a salad from 50g mixed leaves, 1 tomato, ¼ cucumber, 4 spring onions, 100g cooked skinless chicken breast and a splash of balsamic vinegar.

Boiled egg and toast

(183kcals). Serve 1 medium boiled egg with 1 medium slice (40g) of wholegrain toast.

Jacket potato with zesty prawns

(185kcals). Bake a 200g potato until soft. Serve with 50g cooked, peeled prawns mixed with lime zest and juice, black pepper and fresh chopped coriander.

Open prawn sandwich

(192kcals). Top 1 medium slice (40g) wholegrain bread with 1 lettuce leaf, 6 slices cucumber, 1 sliced tomato and 100g cooked peeled prawns mixed with a squeeze of lemon juice and 15g Hellman’s Lighter Than Light Mayo.

Greek cod

(191kcals). Top a 140g cod fillet with 1 diced tomato mixed with lemon zest, fresh chopped parsley, 3 diced black olives in brine and 20g reduced-fat feta cheese. Bake for 10-15 min until fish is cooked through. Serve with 50g mixed leaves, 10 slices of cucumber and a splash of balsamic vinegar.

Crunchy bean salad

(196kcals). Make a salad from 120g canned mixed beans (drained), 4 cherry tomatoes, ¼ cucumber, ¼ yellow and green pepper, 50g red onion, fresh basil and parsley to taste, and a splash of balsamic vinegar.

Spinach and ricotta baked potato

(199kcals). Bake a 200g potato until soft. Scoop out flesh, leaving a shell. Mix flesh with 30g each of ricotta and steamed spinach. Season, spoon back into shells and return to oven to brown.

Blackberry and oat yoghurt

(158kcals). Top 100g blackberries with 100g 0% fat natural yoghurt and 25g toasted oats.

Raspberry bran flakes

(166kcals). Serve 30g bran flakes with 100g raspberries and 125ml skimmed milk.

Porridge with summer berries

(188kcals). Top a bowl of porridge made from 40g oats and 300ml water with 50g defrosted frozen summer berries and 50g 0% fat natural yoghurt.

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 100-150kcals, on page 4

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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