5:2 Diet – Fast Days & Feast Days, Weekly Meal Plan and a LOW CALORIE Breakfast Omelette Recipe (2024)

Cheese & Tomato Breakfast Omelette (170 calories)

5:2 Diet – Fast Days & Feast Days, Weekly Meal Plan

and a

LOW CALORIE Breakfast Omelette Recipe

My Monday Meal Plan this week has slid to a Tuesday – as you know if you have been reading and following my blog over the last few days, I have been SO busy with a houseful of guests, cleaning, cooking, gardening, packing (I am off on my travels tomorrow) and that left me only a few hours, or should I say and hour, in evening to write my blog, do round-ups (theHerbs on Saturdayround-up is following on later today) and all the other stuff I lovedoinghere! Today’s meal plan is being linked up to Mrs M’s Meal PlanningMondayas always, with thanks as always, and has TWO new 5:2 fast day diet recipes, as well as some other treats too…..for those MUCH-LOVED feast days!! This week was also the launch of the NEW Tea Time Treats challenge, which I am delighted to say, has linked up with Dom’s Random Recipes, for ONE crazy fun-filled month……you can read all about it here:The new Herbs onSaturdaychallenge will open tomorrow and as always, I will bebakingwith Be-Ro over the weekend with SepiaSaturday! Anyway, time for me meal plan and for those on the 5:2 diet, which I am still following, there are two fast day meal plan ideas……and new recipes as I mentioned before! Have a GREAT week, and see you later, Karen

Weekly Meal Plan – Week beginning 3rd September 2012

Monday 3rd September:

(5:2 Fast Day – 500 calories)

Breakfast: Fat free yoghurt + small peach = 80 calories

Lunch: Greek Pepper Salad with Feta Cheese and Mint Dressing = 200 calories (Recipe to follow)

Greek Pepper Salad with Feta Cheese and Mint Dressing = 200 calories

Tea:

Roast Tomato and Garlic Soup for 5:2 Diet and WW

Milk allowance = 150mls Skimmed Milk = 53 calories

Supper: 2crisp breadswith 1 slice low-fat cheese = 90 calories (70 + 30)

Total for day: 493 calories

Tuesday 4th September:

Breakfast:French Toast Stacks with Strawberry Compote

Wednesday 5th September:

(5:2 Fast Day – 500 calories)

Breakfast:Cheese & Tomato Breakfast Omelette (170 calories) – Recipe below

Cheese & Tomato Breakfast Omelette (170 calories)

Lunch: On the train – 2 crispbreads with a slice low fat cheese and 1 apple = 170 calories

Tea: At daughters – Low calorie soup – Summer Allotment Soup = 90 calories (Recipe to follow)

Milk allowance = 150mls Skimmed Milk = 53 calories

Total for day: 483 calories

Thursday6th September:

Breakfast: Cereal

Lunch: Out in London with friend!

Tea: Pizza!

Friday 7th September:

Breakfast: BY request, Drop Scones (Scotch Pancakes)

Old Cookbooks & Recipes – Be-Ro Dropped Scones for Breakfast (Griddle Cakes)

Weekend 8th/9th September:

SepiaSaturdayBaking and Jam Making!

Out onSaturdayEvening atPierre Koffman at The Berkeley

Sunday – Travel to Somerset for Jam Making Workshops with Vivien Lloyd!

And now for my NEW 5:2 Recipe – I have had requests for BREAKFAST recipes using eggs, and here is my FIRST offering – Cheese & Tomato Breakfast Omelette (170 calories) – perfect for breakfast, brunch or supper!Stay tuned for MORE new recipes later in in the week…….Karen

Cheese & Tomato Breakfast Omelette (170 calories)

Print recipe

Serves	1
Prep time	10 minutes
Cook time	6 minutes
Total time	16 minutes
Allergy	Egg
Dietary	Vegetarian
Meal type	Breakfast, Lunch, Main Dish, Snack
Misc	Child Friendly, Serve Hot
By author	Karen S Burns-Booth

A delicious and VERY tasty omelette that is a wonderful breakfast or brunch recipe for when you are watching your calories or are following the 5:2 diet or Weight Watchers....packed with flavour, which belies the fact that is is low calorie, and is also perfect for those who keep hens and often have small eggs. Makes a lovely light lunch or supper dish too - serve with fresh salad or crusty bread for non-fast days.

Ingredients

5 sprays of rapeseed oil (22 calories)
35g cherry tomatoes (halved = 6 calories)
1/4 red onion, peeled, and finely diced (about 40g = 8 calories)
6 or 8 fresh basil leaves (4 calories)
2 small Free-Range eggs (37g each = 54 calories x 2 = 108 calories)
1 tablespoon grated Parmesan cheese (22 calories)
salt and pepper

Note

Directions

Step 1	Heat up a small non-stick frying pan and spray the oil into it, then add the onions and fry over a gentle heat for 3 to 5 minutes or until nearly soft; add the halved cherry tomatoes and cook for a further 3 to 5 minutes or until the tomatoes are soft and just start to release their juices. Take off the heat and add the chopped basil leaves, Spoon the tomato mixture into a bowl and wipe the pan clean.
Step 2	Beat the eggs with a little water and then season to taste with salt and pepper. Heat the non-stick frying pan over a medium heat and then add the beaten eggs, swirling them around the pan and constantly tipping the pan and drawing the edges into the middle, to allow to runny egg to run out and set. (Use a wooden fork or Teflon spatula)
Step 3	When the eggs are nearly set to your liking, sprinkle the Parmesan cheese over one half and then spoon the tomatoes over the top of the cheese, flip one half over and cook for a further 1 to 2 minutes until the omelette is set.
Step 4	Slide the omelette out of the pan on to a warm plate and season with black pepper. Can be served as a light lunch with salad leaves, but add the calories on for that!

Cheese & Tomato Breakfast Omelette (170 calories)

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5:2 Diet – Fast Days & Feast Days, Weekly Meal Plan and a LOW CALORIE Breakfast Omelette Recipe (2024)

FAQs

What is the 5.2 meal plan? ›

This is where you eat normally at certain times and then fast during other times. There are different versions, but the 5:2 diet involves eating a normal, healthy diet for five days every week and 'fasting' on the remaining two days. On a 'fast' day, you would typically consume between 500 and 600 calories.

Explore More ›

What to eat on fasting days with 500 calories? ›

A typical 500-calorie fasting day might include oatmeal with fresh blueberries for breakfast, a tangerine for a snack, and a chicken and vegetable stir-fry for dinner. You will drink lots of water and may also have calorie-free beverages such as tea, coffee (no milk or sugar), and club soda.

How much weight can you lose in a month on the 5:2 diet? ›

The 5:2 diet plan aims for a weight loss of 1lb a week for women, and for men you could expect to lose slightly more. The NHS recommend a loss of 1-2lbs a week for healthy and safe weight loss, this amount is also more sustainable.

See Details ›

How much weight can you lose in 2 weeks eating 500 calories a day? ›

Safe and Healthy Weight Loss Goals for Two Weeks

Starting Weight	Calorie Reduction per Day	How much weight can you lose in two weeks?
200 pounds	500-1000 calories	4-8 pounds
150 pounds	500-1000 calories	2-4 pounds

Sep 23, 2023

How to lose 10 pounds in a week? ›

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

Learn More ›

What diet to lose weight the fastest? ›

Very Low-Calorie Diet (VLCD)

On a VLCD, you may have as few as 800 calories a day and may lose up to 3 to 5 pounds (1.5 to 2 kg) week. Most VLCDs use meal replacements, such as formulas, soups, shakes, and bars instead of regular meals. This helps ensure that you get all of the nutrients you need each day.

Discover More ›

What is the best intermittent fasting window to lose belly fat? ›

Best Intermittent Fasting Method For Visceral Belly Fat

14/10 Method: Fast for 14 hours and have a 10-hour eating window daily. That means you restrict your food intake to a specific 10-hour period while abstaining from caloric consumption for the remaining 14 hours.

Get More Info Here ›

What is the 5 2 money diet? ›

It takes the principle of the traditional 5:2 diet (where you eat normally for five days and fast for two) and applies it to your spending, so you end up putting the money you save on your fasting days towards your savings.

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Can you eat what you want on the 5:2 diet? ›

On the 5 2 diet plan, you can eat what you like for 5 days of the week, and then dramatically scale back your calorie intake for 2 days (hence the 5:2 diet name). Supporters of the diet like the fact it's relatively simple to follow compared to other diets.

Learn More Now ›

Is the 5:2 diet 600 or 800 calories? ›

Dieters are recommended to consume a 'normal' number of calories for five days and then, for two, non-consecutive days, eat just 25 per cent of their usual calorie total – 500 calories for women and 600 for men.

Read The Full Story ›

What are the side effects of 5:2 diet? ›

Supporters of the 5:2 diet may experience side-effects including:

Sleeplessness on 'fasting' days.
Bad breath.
Headaches.
Constipation.
Irritability.
Reduced concentration.

Mar 25, 2023

Read The Full Story ›

5:2 Diet – Fast Days & Feast Days, Weekly Meal Plan and a LOW CALORIE Breakfast Omelette Recipe (2024)