Easy 5:2 Dinner Recipes

April 09, 2023 Post a Comment

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Description

The 5:2 diet is a popular intermittent fasting diet that involves eating normally for five days and restricting calories to 500-600 for two non-consecutive days. Planning meals for the two fasting days can be a challenge, but it doesn't have to be. Here are five easy dinner recipes that are delicious, filling, and low in calories.

Prep Time and Cook Time

All of these recipes have a prep time of 10-15 minutes and a cook time of 20-30 minutes.

Ingredients

Each recipe serves two people and requires the following ingredients: Recipe 1: Vegetable Stir Fry - 2 cups of mixed vegetables (broccoli, carrots, bell peppers, onions, etc.) - 1 tablespoon of vegetable oil - 2 cloves of garlic, minced - 1 tablespoon of soy sauce - 1 teaspoon of honey - Salt and pepper to taste Recipe 2: Tomato and Basil Soup - 4 large tomatoes, chopped - 1 onion, chopped - 2 cloves of garlic, minced - 2 cups of vegetable stock - 1 tablespoon of olive oil - 1 tablespoon of dried basil - Salt and pepper to taste Recipe 3: Lemon and Herb Chicken - 2 chicken breasts - 1 lemon, juiced - 2 cloves of garlic, minced - 1 tablespoon of dried oregano - 1 tablespoon of olive oil - Salt and pepper to taste Recipe 4: Fish and Vegetable Parcels - 2 white fish fillets - 2 cups of mixed vegetables (zucchini, bell peppers, onions, etc.) - 1 tablespoon of olive oil - 2 cloves of garlic, minced - Salt and pepper to taste Recipe 5: Mushroom Risotto - 1 cup of Arborio rice - 1 onion, chopped - 2 cups of vegetable stock - 1 cup of sliced mushrooms - 1 tablespoon of olive oil - Salt and pepper to taste

Equipment

You will need the following equipment for these recipes: - Large frying pan or wok - Blender or food processor (for the tomato soup) - Baking dish (for the fish parcels)

Method

Recipe 1: Vegetable Stir Fry 1. Heat the oil in a large frying pan or wok. 2. Add the garlic and stir for 30 seconds. 3. Add the mixed vegetables and stir-fry for 5-7 minutes. 4. Mix the soy sauce, honey, salt, and pepper in a small bowl. 5. Pour the sauce over the vegetables and stir-fry for another 2-3 minutes. 6. Serve hot. Recipe 2: Tomato and Basil Soup 1. Heat the oil in a large saucepan. 2. Add the onion and garlic and sauté for 2-3 minutes. 3. Add the chopped tomatoes, vegetable stock, basil, salt, and pepper. 4. Bring to a boil, then reduce the heat and simmer for 20 minutes. 5. Blend the soup until smooth. 6. Serve hot. Recipe 3: Lemon and Herb Chicken 1. Preheat the oven to 375°F (190°C). 2. Mix the lemon juice, garlic, oregano, olive oil, salt, and pepper in a small bowl. 3. Place the chicken breasts in a baking dish and pour the lemon mixture over them. 4. Bake for 25-30 minutes or until the chicken is cooked through. 5. Serve hot. Recipe 4: Fish and Vegetable Parcels 1. Preheat the oven to 375°F (190°C). 2. Cut two pieces of parchment paper or aluminum foil. 3. Place half of the mixed vegetables on each piece of paper. 4. Place a fish fillet on top of the vegetables. 5. Drizzle with olive oil and sprinkle with garlic, salt, and pepper. 6. Fold the paper or foil over the fish and vegetables and seal the edges. 7. Bake for 20-25 minutes or until the fish is cooked through. 8. Serve hot. Recipe 5: Mushroom Risotto 1. Heat the oil in a large saucepan. 2. Add the onion and sauté for 2-3 minutes. 3. Add the rice and stir for 1-2 minutes. 4. Add 1 cup of vegetable stock and stir until absorbed. 5. Repeat with the remaining stock, one cup at a time, stirring constantly. 6. Add the sliced mushrooms and stir for 2-3 minutes. 7. Serve hot.

Notes

- These recipes are designed to serve two people, but they can easily be doubled or halved to suit your needs. - Feel free to add other vegetables or spices to these recipes to suit your tastes. - Remember to drink plenty of water on fasting days to stay hydrated.

Nutrition Info

Recipe 1: Vegetable Stir Fry - Calories: 150 per serving - Fat: 7g - Carbohydrates: 19g - Protein: 4g Recipe 2: Tomato and Basil Soup - Calories: 100 per serving - Fat: 4g - Carbohydrates: 14g - Protein: 3g Recipe 3: Lemon and Herb Chicken - Calories: 200 per serving - Fat: 8g - Carbohydrates: 4g - Protein: 28g Recipe 4: Fish and Vegetable Parcels - Calories: 150 per serving - Fat: 6g - Carbohydrates: 8g - Protein: 20g Recipe 5: Mushroom Risotto - Calories: 250 per serving - Fat: 6g - Carbohydrates: 42g - Protein: 5g

Recipes FAQ

Q: Can I substitute chicken with tofu in Recipe 3? A: Yes, you can. Use firm tofu and marinate it in the lemon mixture for at least an hour before baking. Q: Can I use brown rice instead of Arborio rice in Recipe 5? A: Yes, you can. Brown rice will take longer to cook, so you may need to add more vegetable stock and stir more frequently.

Recipe Tips

- Use frozen mixed vegetables to save time and money. - Use low-sodium vegetable stock to reduce the sodium content of these recipes. - Use a non-stick frying pan or wok to reduce the amount of oil needed for stir-frying.