The 5:2 diet plan: week two

  • January 14th 2013
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How do you do the 5:2 diet? In a six week series, nutritional therapist Vicki Edgson leads the way - here she is with week two of her diet plan

It’s week two of our six week 5:2 diet plan (missed week one? See the meal plan for the first week of 5:2 here) and our nutrition expert Vicki Edgson is keeping us on track with a  brand new menu that’s guaranteed to tickle your tastebuds. Simply split your week into five 'normal' days and two 'fasting' days where you stick to two meals and fewer calories.

Foods to increase and avoid

Increase: Pulses, including puy lentils, chickpeas and butter beans, which provide long-lasting energy resources, and keep you fuller for longer. Add these to your vegetable soups, fresh food salads and fish/poultry.

Avoid: Any biscuits, commercial breads or cakes - you may have felt you needed them last week, but you’ve shown yourself that you CAN do without them, so do just that. Do without them!

Normal days

Choose one option from each meal, for each of the five full eating days

Breakfast:

1. Poached apples and pears, with a tablespoon of blanched almonds or pecans.
2 tablespoons Greek-style yoghurt.  Mug of green tea.

2. 2 egg omelette with 3oz feta cheese, and parsley on top. Fresh or grilled
tomato halves. Mug of Rooibosch tea.

3. 2 small or 1 large Buckwheat pancake(s) with smoked salmon and lemon juice.
Mug of hot water and lemon.

4. 2 slices of gluten-free toast (try Genius or Paul's bakery) with grilled
tomatoes and mushrooms plus chopped parsley (may have made tomato and
mushrooms the night before - re-heat for 1-2 mins whilst toasting the
bread). Cup of Rooibosch tea.

5. 1 14oz-16oz smoothie with coconut water, banana, 1 tablespoon raw
jumbo oats, 3 drops vanilla essence, 1tsp tahini. This is a high
protein smoothie and is great to take training with you to have
immediately after your workout.

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Lunch:

1. Seafood noodle soup with green salad. Apple.

2. Tagliatelle with tomato, olive and pine nut sauce, watercress and
rocket salad.

3. Plain beef burger with grilled tomatoes and small fries.

4. Lentil and nut burger with mixed Greek salad.

5. Tuscan bean soup with wholegrain roll, with an apple or pear.

N.B. All these lunches may be accompanied by a fresh vegetable juice, but
no fruit juices.


Dinner:

1. Homemade chilli con carne with brown rice.

2. Blackened cod marinated in soya sauce and mirin, baked in the oven, with broccoli and snap peas.

3. Chickpea and black-eye bean casserole with leeks, kale, garlic and
tomato, with chopped coriander to flavour. This is ideal cooked in a
slow-cooker throughout the day so you come home to dinner ready to eat.

4. Fish pie with prawns and potato topping and large green salad.

5. Lentil dhal with chapati and cauliflower aloo gobi (supermarket
bought rather than Indian takeaway).

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Low calorie days

Choose from one of the options for either breakfast and lunch, or breakfast and dinner

Breakfast:

1. Baked apple with orange peel and cinnamon, with 1 tablespoon creme fraiche.

2. 2 egg white and 1 egg yolk scrambled eggs with chopped basil.


Lunch:

1. 4 slices Parma ham wrapped around asparagus tips with lemon juice and
a drizzle of olive oil.

2. Large kale, chard and beet leaves salad with 1 medium beetroot and 2
carrots grated over. Walnut oil and lemon juice dressing. Add 4
walnuts if you wish.


Dinner:

1. 8oz roasted monkfish rubbed in garlic and olive oil with fresh or
dried tarragon.

2. 6oz hummus with toasted pumpernickel bread topped with watercress.

Click here to see week three of the 5:2 diet plan

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