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What to eat on the 5:2 diet: 250-300 calories

Plate of cauliflower and chick pea curry - Crack the 5:2 diet and beat the bulge - Diet&wellbeing -

Mexican stuffed pepper

(267kcals). Spray a nonstick pan with oil and fry 50g each of diced onion and courgette with Cajun spice until soft. Add 60g each of cooked brown rice and canned kidney beans in water (drained), 3 chopped cherry tomatoes and fresh chopped coriander. Cut 1 green pepper in half lengthways, remove seeds and pith and fill with rice. Place on a nonstick baking tray, sprinkle over 20g grated reduced-fat Cheddar and bake for 20-25 min until peppers are cooked.

Sunday roast

(287kcals). Spray 150g butternut squash pieces with oil and roast until soft. Serve with 100g skinless chicken breast and 80g each steamed broccoli and cauliflower and 50ml gravy (made from granules and water).

Creamy mushroom and ham pasta

(258kcals). Cook 50g wholewheat pasta, then drain. Spray a nonstick pan with oil and fry 100g button mushrooms until brown. Add 1 clove of crushed garlic, cook for 30 secs then add 1tbsp dry white wine and cook for another 30 secs. Stir in 45g low-fat crème fraîche, 25g chopped lean ham, pasta and fresh chopped parsley to taste. Season and heat through.

Cauliflower, potato and chick pea curry

(pictured, 272kcals). Spray a nonstick pan with oil and fry 50g sliced onion until soft. Add 15g curry paste and cook for 1 min. Stir in 100g cauliflower florets, 100g chopped tomatoes, 60g chick peas canned in water (drained), 125g cubed potato and 3tbsp water. Season and simmer for 20 mins until veg is cooked.

Chicken and plum sauce noodles

(262kcals). Spray a nonstick pan with oil and fry 100g sliced chicken breast, 2 sliced spring onions, 50g sugar snap peas and 50g broccoli florets for 5 mins until chicken is cooked through. Add 30g Sharwood’s Plum Sauce and 75g cooked egg noodles. Heat through and add fresh chopped coriander to taste.

Tuna steak supper

(270kcals). Serve a 140g grilled fresh tuna steak with 80g each of steamed mangetout, broccoli and carrots, and a squeeze of lemon juice.

Tomato, spinach and mozzarella stuffed chicken

(279kcals). Slice a 125g skinless chicken breast horizontally to make a pocket. Fill with 15g sundried tomato pesto, spinach leaves and 30g sliced reduced-fat mozzarella cheese. Spray with oil and bake until chicken is cooked through. Serve with a salad made from 30g rocket, 1 sliced tomato and 10 slices cucumber with a splash of balsamic vinegar.

Salmon steak with watercress sauce

(291kcals). Serve a 125g poached salmon steak with 80g each of steamed green beans, broccoli and baby corn and a sauce made by blending 30g low-fat crème fraîche with 20g watercress and a little lemon juice.

Chick pea and quinoa salad with houmous dressing

(293kcals). Mix 100g cooked quinoa with 75g canned chick peas in water (drained), ½ diced red and green pepper, 50g sliced red onion and fresh chopped parsley. Whisk 30g reduced-fat houmous with 1tbsp water and a little lemon zest and juice. Toss into salad.

More 5:2 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 150-200kcals, on page 5

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

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