What is the 5:2 diet?

 

When it comes down to it, most diets follow a simple rule of cutting something out of your regular shopping list. Whether it’s carbs, sugar or fat, something usually has to go.

The 5:2 diet follows a different path, as it’s your calorie intake that takes a hit, rather than specific food groups. Your week is split up into 5 days of eating a balanced diet and 2 days of eating 25% of your regular calorie intake - 500 for women and 600 for men.

Also known as the part-time diet, it follows the practice of intermittent fasting which has been around as early as the 1940s. The popularity of the diet is due to its simplicity and the allowance to eat anything you want (within your regular calorie intake) for most of the week. Many people have claimed that the diet’s lack of restrictions makes it easier to cope with low-calorie days.

If the 5:2 diet is something that you’re interested in trying for yourself, we’ve created a list of delicious low-calorie recipes for you to try on your fast days, as well as vegetarian, vegan and gluten-free options.

BEFORE YOU GET STARTED

It’s important to make sure that you consult your doctor before attempting a new type of diet, as any drastic changes could pose a risk to your health; particularly if you’re pregnant or diabetic. Even if you’ve tried different diets in the past, make sure you double check with a GP to be on the safe side. 

5:2 DIET RECIPES UNDER 300 CALORIES

CRANBERRY CHICKEN SALAD

INGREDIENTS	QUANTITY
Skinless chicken breasts	2
Olive oil	4 tsp
Red onions, thinly sliced	2
Mixed leaves	200g
Cucumber, deseeded and sliced	½
Dried cranberries	25g
Cranberry sauce	85g
Juiced lime	1

METHOD:

• Slice each chicken breast in half horizontally to make 4 thin breasts, rub with 2 tsp of oil and season
• Heat a non-stick frying pan and fry the chicken for 3 minutes on each side until cooked through
• Set the chicken aside on a plate
• Heat the remaining oil in the pan and fry the onions for 5 minutes
• Slice the chicken and layer up with the onions, mixed leaves cucumber and dried cranberries
• Mix the cranberry sauce, lime juice, 2 tbsp of water and drizzle on top of the salad

 

THAI PRAWNS WITH PINEAPPLE AND GREEN BEANS

INGREDIENTS	QUANTITY
Vegetable oil	1 tbsp
Lemongrass stalks, finely chopped	2
Ginger, shredded	2-inch piece
Fresh pineapple chunks	100g
Green beans	100g
Cherry tomatoes	100g
Raw king prawns	200g
Basil leaves	1 small pack

 

SAUCE INGREDIENTS	QUANTITY
Lime juice	4 tbsp
Chicken stock	2 tbsp
Fish sauce	1 tbsp
Soft brown sugar	1 tbsp

METHOD:

• Mix the sauce ingredients together in a bowl and set aside
• Heat the oil in a large wok and sauté the lemongrass and ginger until golden
• Add the pineapple, beans and cherry tomatoes and stir-fry for 3-5 minutes until the beans are just cooked
• Add the prawns and the sauce and cook for another 3-5 minutes and add most of the basil leaves and stir
• Serve with lime wedges and top with the remaining basil leaves  

 

SEA BASS WITH SIZZLED GINGER, CHILLI AND SPRING ONIONS

INGREDIENTS	QUANTITY
Sea bass fillets	6
Sunflower oil	3 tbsp
Ginger, shredded	2-inch piece
Garlic cloves, thinly sliced	3
Fresh red chillies	3
Spring onion	1 bunch
Soy sauce	1 tbsp

METHOD:

• Season the sea bass fillets with salt and pepper, then slash the skins 3 times
• Heat a frying pan and add 1 tbsp of sunflower oil
• Once hot, fry the fillets, skin-side down, for 5 mins until the skin is crisp and golden
• Turn over, cook for another 30 seconds - 1 minute and transfer to a plate
• Heat 2 tbsp of sunflower oil, cut the ginger into thin matchsticks and thinly slice the chillies and garlic
• Fry for about 2 mins until golden
• Take off the heat and toss in the shredded spring onion
• Splash the fish with soy sauce and top with the ingredients in the pan

VEGETARIAN 5:2 DIET RECIPES UNDER 300 CALORIES

SPICED CARROT AND LENTIL SOUP

INGREDIENTS	QUANTITY
Cumin seeds	2 tsp
Chilli flakes	1 pinch
Olive oil	2 tbsp
Carrots, washed and coarsely grated	600g
Split red lentils	140g
Hot vegetable stock	1l
Milk	125ml
Plain yoghurt and naan bread	Enough to serve

METHOD:

• Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min
• Scoop out about half and set aside. Add the olive oil carrots, split red lentils, vegetable stock and milk to the pan and bring to the boil
• Simmer for 15 mins until the lentils have softened
• Whizz the soup with a stick blender or food processor until smooth
• Season to taste and finish with a dollop of yoghurt and the set-aside spices 
• Serve with warmed naan bread

 

LEMONY MUSHROOM PILAF

INGREDIENTS	QUANTITY
Vegetable stock	500ml
Onion, sliced	1
Mixed mushrooms, sliced	300g
Garlic cloves, crushed	2
A mixture of basmati rice and wild rice	200g
Lemon zest and juice	1
Snipped chives	1 small bunch
Light soft cheese with garlic and herbs	6 tbsp

METHOD:

• Put 2 tbsp of the stock in a non-stick pan
• When hot, cook the onion for 5 mins until softened
• Add the mushrooms and garlic and cook for another 2 mins
• Add the rice, lemon juice and zest and stir well
• Pour in  the rest of the stock, season and bring to the boil
• Turn down the heat, cover and simmer for 25-30 mins until the rice is tender
• Stir through half the chives and soft cheese
• Top with the remaining cheese and chives and serve 

 

CHICKPEA, TOMATO AND SPINACH CURRY

INGREDIENTS	QUANTITY
Onion, chopped	1
Garlic cloves, chopped	2
Ginger, grated	1-inch piece
Tomatoes	6
Olive oil	½ tbsp
Chilli flakes	1 pinch
Yeast extract (can use Marmite)	1 tsp
Red lentils	4 tbsp
Coconut cream	6 tbsp
Broccoli	1 head, broken into small florets
Chickpeas	400g
Baby spinach leaves	100g
lemon	½
Toasted sesame seeds	1 tbsp
Chopped cashew	1 tbsp
Ground cumin	1 tsp
Ground coriander	2 tsp
Tumeric	1 tsp

 

Method:

• Put the onion, garlic, ginger and tomatoes in a blender or food processor and whizz to a puree
• Heat the oil in a large pan
• When hot, add the spices and fry for a few seconds before adding the puree and yeast extract
• Bubble together for 2 mins then add the lentils and coconut cream
• Cook until the lentils are tender then add the broccoli and cook for 4 mins
• Stir in the chickpeas and spinach, squeeze in the lemon juice and swirl through the sesame and cashew mix
• Can be served with brown rice (which will increase your calorie intake)

VEGAN 5:2 DIET RECIPES UNDER 300 CALORIES

JUNGLE CURRY WITH TOFU

INGREDIENTS	QUANTITY
Jasmine rice	½ cup per person
Extra firm tofu, cubed	12 oz
Canola oil	2 tbsp
Aubergine, chopped	1
Green beans, chopped	2 cups
Red bell pepper, sliced	1
Green curry paste	2 tbsp
Vegetable broth	1 cup
Soy sauce	3 tbsp
Brown sugar	2 tsp
Lime zest	2 tsp
Fresh basil, chopped	1 cup
Lime wedges	2

METHOD:

• Place the rice in a saucepan with twice as much water, cover and heat until the water is gone
• Meanwhile, heat a large non-stick pan over a medium-high heat
• Add 1 tbsp of oil and the tofu, cook for 4 minutes or until browned
• Remove from the pan and set aside
• Add the rest of the oil, the green beans, aubergine and bell pepper, cooking for 3 minutes
• Add the curry paste and cook for 30 seconds, stirring well
• Add the broth, soy sauce, sugar and rind, cooking for 5 minutes
• Add the tofu back in the pan and cook for a further 1 minute 
• Plate up the rice and top with the tofu mixture
• Add the basil on top and serve with lime wedges

 

TOFU SAAG

INGREDIENTS	QUANTITY
Firm tofu, cubed	21 oz
Canola oil	2 tbsp
Baby spinach	10 oz
Baby kale	10 oz
Cumin seeds	1 ¾ tsp
Fennel seeds	1 ½ tsp
Green cardamom pods	8
Whole cloves	6
Dried red chillies	6
Fresh ginger, minced	2 tbsp
Salt	¾ teaspoon
Ghee	1 ½ tsp
Ground red pepper	¼ tsp
Water	1 tsp

METHOD:

• Heat 1 ½ tsp of oil in a large non-stick pan over a medium-high heat
• Add the tofu to the pan, cooking 4 minutes or until golden brown
• Bring two inches of water to the boil in a saucepan and add the spinach and kale. Cover and cook for 4 minutes until wilted
• Drain and place the spinach mix in a blender or food processor and blend until smooth
• Combine the rest of the oil, 1 tsp of cumin seeds, 8 green cardamom pods, 6 whole cloves and 3 dried red chillies in a large pan and cook for 2 minutes or until the cumin turns golden brown (make sure to stir frequently)
• Stir in the ginger and cook for 30 seconds, stirring constantly
• Remove the cloves and cardamom pods with a slotted spoon and discard
• Stir in the spinach mixture, add salt and reduce the heat to a medium temperature
• Place the tofu on top, cover and cook for 5 minutes
• Combine the ghee with ¾ tsp of cumin seeds, ½ tsp of fennel seeds and 3 chillies in a small pan over a medium high heat for 2 minutes
• Add the ground red pepper and water, quickly mix and pour into the spinach mixture
• Stir well and serve

 

ZECHUAN TOFU WITH CAULIFLOWER

INGREDIENTS	QUANTITY
Extra firm tofu, cubed	12 oz
Corn flour	9 tsp
Canola oil	2 tbsp
Unsalted vegetable stock	1 cup
Soy sauce	3 tbsp
Sherry vinegar	1 tbsp
Hoisin sauce	1 ½ tsp
Cauliflower florets	3 cups
Celery, chopped thin	2 cups
Garlic cloves, thinly sliced	6
Ketchup	1 ½ tbsp
Crushed red pepper	½ tsp
Spring onions, thinly sliced	½ cup

METHOD:

• Place 7 tsp of corn flour in a bowl, add the tofu and toss to coat
• Remove the tofu from the bowl, heat the oil in a large non-stick pan over a medium high heat
• Add the tofu to the pan and cook for 6 minutes or until golden brown
• Once cooked, remove the tofu with a slotted spoon and add to a plate
• Combine the last 2 tsp of corn flour and a ¼ cup of stock in a bowl, stirring with a whisk until smooth
• Stir in the remaining stock, soy sauce, vinegar and hoisin sauce
• Add cauliflower to the remaining oil in the pan and cook for 3 minutes until lightly browned
• Add the celery and garlic, cooking for 2 minutes
• Add the ketchup and pepper for 1 minute,   well to coat
• Add the stock mix to the pan and bring to the boil
• Cook for 2 minutes until the liquid has thickened slightly
• Add the tofu, stir well, top with spring onions and serve

GLUTEN-FREE 5:2 DIET RECIPES UNDER 300 CALORIES

MAPLE GLAZED GRILLED SALMON

INGREDIENTS	QUANTITY
Maple syrup	2 tbsp
Dark balsamic vinegar	3 tbsp
Salmon fillets	2
Sea salt and black pepper	To season
Olive oil	1 tbs

METHOD:

• Combine the balsamic vinegar and maple syrup in a resealable bag
• Seal the salmon fillets in the bag and marinate for at least 10 minutes
• Preheat the grill to medium-high
• Remove the fillets from the bag and place on the grill skin-side up for 2 minutes
• Flip the salmon and grill until cooked through
• Place on a plate and serve with brown rice, quinoa, a side salad or grilled veggies if desired (may increase calorie count)

 

COCONUT PRAWN CURRY AND GREEN BEANS

INGREDIENTS	QUANTITY
Raw prawns	2 lbs
Green beans	1 lb
Light coconut milk	14 oz
Shallots, chopped	2
Garlic cloves, diced	3
Curry powder	4 tsp
Paprika	1 tsp
Extra virgin olive oil	2 tbsp
Tapioca starch	2 tbsp

METHOD:

• Preheat a large pan on a medium-high heat
• Add the oil and the green beans and cook for 3-4 minutes until the beans start to brown and soften slightly
• Add the garlic and cook for a further 1 minute
• Turn the heat down to medium, add the coconut milk, curry powder, paprika and tapioca starch
• Whisk until well mixed, then add the prawns, cover and bring to the boil
• Once boiling, take off the lid and cook for another 5-8 minutes
• Once the prawns are cooked through, plate up and serve

 

SPAGHETTI SQUASH PAD THAI

PAD THAI INGREDIENTS	QUANTITY
Boneless chicken breasts	2
Spaghetti squash	1
Carrots, grated	2
Red bell pepper, thinly sliced	1
Spring onions, thinly sliced	4
Garlic cloves, minced	3
Coriander	¼ cup
Unsalted peanuts, chopped	⅓ cup
Extra virgin olive oil	2 tbsp

 

SAUCE INGREDIENTS	QUANTITY
Chicken broth	¼ cup
Rice vinegar	¼ cup
Lime juice	2 tbsp
Honey	3 tbsp
Gluten-free soy sauce	¼ cup
Sesame oil	1 tsp
Pepper	¼ tsp

METHOD:

• Preheat the oven to 170°C
• Cut the spaghetti squash in half lengthwise and scoop out the insides
• Drizzle the flesh inside with olive oil and place face-down on a baking sheet
• Bake for 45 mins until a knife can pass through it easily
• Remove the squash from the oven and let it cool for 5-10 minutes
• Use a fork to scrape out all the spaghetti squash until only skin is left
• Set the squash in a colander for 10 mins to drain
• Put all the sauce ingredients in a small saucepan and whisk well
• Put over a medium-low heat to warm (don’t let it boil)
• Cut the chicken into small pieces and season with a pinch of salt and pepper
• Add 2 tbsp of oil to a large pan over a medium-high heat and add the chicken, cook until golden brown
• Add the peppers, carrots, spring onions and garlic, cooking for 3-4 minutes
• Add the drained squash and sauce to the pan and stir well
• Add the peanuts and coriander and mix well
• Plate up and serve

Once again, if you feel like giving the 5:2 diet a go, or any other diet for that matter, always make sure you check in with your doctor first before making drastic changes to your meals.

For more helpful information and tips on dieting and nutrition, head over to Inside Track.