FASTING-DAY RECIPES

Note on Fasting-Day Recipes: All of the fasting-day recipes were created to make two servings. If you don’t have a friend or family member following the 5:2 Fast Diet with you, simply halve the recipe or save the second portion for another meal.

#1: Greek Breakfast Wraps (250 calories per serving)

This recipe is just as satisfying as that fast-food breakfast sandwich, but this wrap has far less fat and fewer calories. It’s a great breakfast to make ahead of time and reheat in the morning or when you get to work.

• 1 teaspoon olive oil • ½ cup fresh baby spinach leaves • 1 tablespoon fresh basil • 4 egg whites, beaten • ½ teaspoon salt

• ¼ teaspoon freshly ground black pepper • ¼ cup crumbed low-fat feta cheese • 2 (8-inch) whole wheat tortillas

In a small skillet, heat the olive oil over medium heat. Add the spinach and basil to the pan and sauté for about 2 minutes, or just until the spinach is wilted.

Add the egg whites to the pan, season with the salt and pepper, and sauté, stirring often, for about 2 minutes more, or until the egg whites are firm.

Remove from the heat and sprinkle with the feta cheese.

Heat the tortillas in the microwave for 20 to 30 seconds, or just until softened and warm. Divide the eggs between the tortillas and wrap up burrito-style.

Yields 2 servings.

#2: Parmesan Egg Toast with Tomatoes (150 calories per serving)

This breakfast is quick to make and delicious to eat. You can substitute grape tomatoes if you have them on hand. They provide a healthy dose of vitamin C to your meal.

• 1 teaspoon olive oil • ½ teaspoon chopped garlic (about 1 clove) • 6 cherry tomatoes, quartered • ½ teaspoon salt

• ¼ teaspoon freshly ground black pepper • 2 large eggs • 2 slices reduced-calorie whole wheat toast • 1 tablespoon shredded Parmesan cheese

In a small skillet, heat the olive oil over medium heat. Add the garlic and tomatoes to the pan and sauté for 2 minutes, stirring often. Season with the salt and pepper, then transfer to a plate to keep warm.

In the same skillet, fry the eggs for 2 minutes. Turn over and cook to the desired doneness (30 seconds for over easy, 1 minute for over medium, 2 minutes for over well).

Place 1 egg on each slice of toast, top with half the tomatoes, and sprinkle with half the Parmesan cheese.

Yields 2 servings.

#3: Curried Chicken Breast Wraps (250 calories per serving)

These quick and filling wraps deliver a lot of flavor for very few calories. Make the filling ahead of time to have on hand for work lunches and busy days.

• 6 ounces cooked chicken breast, cubed • 2 tablespoons plain low-fat yogurt • 1 teaspoon Dijon mustard • ½ teaspoon mild curry powder

• 1 small Gala or Granny Smith apple, cored and chopped • 1 cup spring lettuce mix or baby lettuce • 2 (8-inch) whole wheat tortillas

In a small bowl, combine the chicken, yogurt, Dijon mustard, and curry powder; stir well to combine. Add the apple and stir until blended.

Divide the lettuce between the tortillas and top each with half of the chicken mixture. Roll up burrito-style and serve.

Yields 2 servings.

#4: Baked Salmon Fillets with Tomato and Mushrooms (200 calories per serving)

Salmon is a great source of healthy fats, especially omega-3 fatty acids. When baked with a mixture of tangy tomatoes and mild mushrooms, it’s as delicious as it is healthy.

• 2 (4-ounce) skin-on salmon fillets • 2 teaspoons olive oil, divided • ½ teaspoon salt • ¼ teaspoon freshly ground black pepper

• ½ teaspoon chopped fresh dill • ½ cup diced fresh tomato • ½ cup sliced fresh mushrooms

Preheat the oven to 375 degrees F and line a baking sheet with aluminum foil.

Using your fingers or a pastry brush, coat both sides of the fillets with ½ teaspoon of the olive oil each. Place the salmon skin-side down on the pan. Sprinkle evenly with the salt and pepper.

In a small bowl, combine the remaining 1 teaspoon olive oil, the dill, tomato, and mushrooms;

stir well to combine. Spoon the mixture over the fillets.

Fold the sides and ends of the foil up to seal the fish, place the pan on the middle oven rack, and bake for about 20 minutes, or until the salmon flakes easily.

Yields 2 servings.

#5: Protein Power Sweet Potatoes (200 calories per serving)

This recipe is extremely simple and quick, but it packs almost ten grams of protein per serving, which makes it a perfect fasting-day meal for keeping you full and helping you stay energized and focused.

• 2 medium sweet potatoes • ½ teaspoon salt • ¼ teaspoon freshly ground black pepper

• 6 ounces plain Greek yogurt • 1/3 cup dried cranberries

Preheat the oven to 400 degrees F and pierce the sweet potatoes several times with a fork. Place them on a baking sheet dish and bake for 40 to 45 minutes, or until easily pierced with a fork.

Cut the potatoes in half and spoon the flesh into a medium mixing bowl, keeping the skins intact. Add the salt, pepper, yogurt, and cranberries to the bowl and mix well with a fork.

Spoon the mixture back into the potato skins and serve warm.

Yields 2 servings.

#6: Avocado and Fennel Salad with Balsamic Vinaigrette (150 calories per serving)

This salad is a wonderful blend of tangy citrus, silky avocado, and anise-flavored fennel. Tossed with a quick and easy balsamic vinaigrette, it’s a perfect lunch or light supper for warm days.

• 1 tablespoon light olive oil • 1 tablespoon balsamic vinegar • ¼ teaspoon salt • ¼ teaspoon freshly ground black pepper

• ½ cup fennel, sliced • ½ avocado, diced • ½ cup mandarin oranges, drained • 1 cup chopped romaine lettuce

In a medium mixing bowl, combine the olive oil, balsamic vinegar, salt, and pepper, and whisk until well combined and slightly thickened. This is your balsamic vinaigrette.

Add the fennel, avocado, oranges, and lettuce; toss until the vegetables are well coated with dressing. Divide between two salad plates and serve cold.

Yields 2 servings.

#7: Penne Pasta with Vegetables (200 calories per serving)

Even on fasting days, you can enjoy a light pasta meal. This one is chock-full of vitamin C and iron from the spinach and tomatoes and delivers lots of flavor and satisfaction.

• 1 teaspoon salt, divided • ¾ cup uncooked penne pasta • 1 tablespoon olive oil • 1 tablespoon chopped garlic • 1 teaspoon chopped fresh oregano • 1 cup sliced fresh mushrooms

• 10 cherry tomatoes, halved • 1 cup fresh spinach leaves • ½ teaspoon freshly ground black pepper • 1 tablespoon shredded Parmesan cheese

In a large saucepan, bring 1 quart water to a boil. Add ½ teaspoon of the salt and the penne, and cook according to package directions, or until al dente (about 9 minutes). Drain but do not rinse the penne, reserving about ¼ cup pasta water.

Meanwhile, in a large skillet, heat the olive oil over medium-high heat. Add the garlic, oregano, and mushrooms, and sauté for 4 to 5 minutes, or until the mushrooms are golden.

Add the tomatoes and spinach, season with the remaining ½ teaspoon salt and the black pepper, and sauté for 3 to 4 minutes, or until the spinach is wilted.

Add the drained pasta to the skillet, along with 2 to 3 tablespoons of the pasta water. Cook, stirring constantly, for 2 to 3 minutes, or until the pasta is glistening and the water has cooked off.

Divide the pasta between two shallow bowls and sprinkle with the Parmesan cheese. Serve hot or at room temperature.

Yields 2 servings.

#8: Hearty Shrimp and Kale Soup (250 calories per serving)

This tasty soup packs plenty of antioxidants from the carrots and kale, plus a healthy amount of protein from the shrimp and beans. It’s delicious, simple, and satisfying.

• 1 teaspoon olive oil • 2 cloves garlic • ¼ cup chopped onion • 2 cups chopped fresh kale • 1 cup thinly sliced fresh carrots • ½ teaspoon salt • ¼ teaspoon freshly ground black pepper

• 1½ cups vegetable stock • 8 medium (36–40 count) raw shrimp, peeled and halved • 1 cup canned great northern beans, drained • ¼ cup chopped fresh parsley

In a medium saucepan, heat the olive oil over medium heat. Add the garlic, onion, kale, and carrots, and sauté for 5 minutes, stirring often.

Season the vegetables with the salt and pepper, then add the vegetable stock. Simmer, uncovered, for 30 minutes, or until the carrots are fork-tender.

Increase the heat to high and bring the soup to a boil. Add the shrimp and cook for 2 minutes, or until the shrimp are pink and somewhat firm. Reduce the heat to low.

Use a fork to mash about one-quarter of the beans. Stir all the beans into the soup and add the parsley. Simmer for 2 minutes, or until heated through.

Ladle into soup bowls and serve hot.

Yields 2 servings.

#9: Pork Loin Chops with Mango Salsa (250 calories per serving)

This recipe is bursting with flavor and is satisfying enough to make you forget that you’re fasting. The salsa is even better made a day ahead, so allow it to marinate in the fridge overnight with the pork chops.

• 2 pork loin chops, ¾ inch thick • ½ cup lime juice • Juice of 1 large orange • 1 large just ripe mango, peeled and diced • ½ cup diced red onion

• ½ cup diced green bell pepper • ½ cup diced red bell pepper • 1 small jalapeño pepper, seeded and diced • 1 tablespoon chopped fresh cilantro • 1 tablespoon chopped fresh parsley • ½ teaspoon salt • ¼ teaspoon freshly ground black pepper

Place the pork chops in a freezer bag and add the lime and orange juices. Seal, shake to mix well, and place in the refrigerator overnight.

In a small bowl, combine the mango, red onion, bell peppers, jalapeño, cilantro, and parsley. Stir to combine very well. Cover and refrigerate overnight.

Preheat the broiler and line a baking pan with aluminum foil.

Season each pork chop on both sides with the salt and pepper. Place on the pan and broil for 4 to 5 minutes on one side, then turn over and broil for 4 to 5 minutes more. Place each pork chop on a plate, spoon the salsa over the top, and serve.

Yields 2 servings.

#10: Lemon-Sesame Chicken and Asparagus (200 calories per serving)

Chicken and asparagus go together beautifully, and this recipe combines them with a hint of lemon and the added crunch of sesame seeds.

• 8 ounces skinless chicken breast tenders (or quartered chicken breast) • ½ cup plus 1 tablespoon lemon juice, divided • 1 teaspoon salt, divided • ¼ teaspoon freshly ground black pepper

• 1 teaspoon chopped fresh rosemary • 6 medium spears fresh asparagus, cut into 2-inch pieces • ½ teaspoon olive oil • 2 tablespoons sesame seeds

Pound out the chicken tenders with a mallet or the heel of your hand until they are a uniform ½ inch thickness. Place in a freezer bag with the ½ cup lemon juice and marinate for 2 hours or overnight.

Preheat the broiler and line a baking pan with aluminum foil.

Season the chicken on both sides with ½ teaspoon of the salt and the pepper, and place on the pan. Sprinkle with the rosemary.

In a small bowl, toss the asparagus with the olive oil, remaining 1 tablespoon lemon juice, and remaining ½ teaspoon salt. Arrange the asparagus around the chicken on the pan.

Broil the chicken for 4 to 5 minutes, then turn it over and stir the asparagus, and broil for 4 to 5 minutes more.

Divide the chicken and asparagus between two plates and sprinkle with the sesame seeds.

Yields 2 servings.

#11: Spinach and Swiss Cheese Omelet (150 calories per serving)

Omelets don’t need to be reserved for breakfast or brunch. An omelet can be a great dinner solution on busy nights and also makes a satisfying lunch entrée on weekends.

• 1 teaspoon olive oil • 1 cup fresh baby spinach leaves • ½ teaspoon salt • ¼ teaspoon freshly ground black pepper

• 6 large egg whites, beaten • 2 (1-ounce) slices reduced-fat Swiss cheese

In a small skillet, heat the olive oil over medium-high heat. Add the spinach, salt, and pepper, and sauté for 3 minutes, stirring often.

Use a spatula to spread the spinach fairly evenly over the bottom of the pan, and pour the egg whites over the top, tilting the pan to coat the spinach completely.

Cook for 3 to 4 minutes, occasionally pulling the edges of the eggs toward the center as you tilt the skillet to allow uncooked egg to spread to the edges of the pan.

When the center of the eggs are mostly (but not completely) dry, use a spatula to flip the eggs. Place the Swiss cheese slices on one half of the omelet, and then flip the other half over the top to form a half moon. Cook for 1 minute, or until the cheese is melted and warm.

To serve, cut the omelet in half and serve hot.

Yields 2 servings.

#12: Grilled Chicken Salad with Poppy Seed Dressing (200 calories per serving)

Salads are easy to put together, and when made with lots of fresh, high-fiber vegetables, they provide lots of food for very few calories. This salad not only tastes great but also fills you up nicely, too.

• 2 tablespoons light olive oil • 1 tablespoon apple cider vinegar • 1 teaspoon Dijon mustard • 1 tablespoon poppy seeds • ½ cup chopped cooked chicken breast

• 1 cup chopped romaine lettuce • 1 medium unpeeled cucumber, sliced • 1 medium red bell pepper, chopped • 1 small red onion, chopped

In a medium mixing bowl, whisk together the olive oil, cider vinegar, Dijon mustard, and poppy seeds for about 1 minute, or until well blended and smooth.

Add the chicken, lettuce, cucumber, bell pepper, and onion, and toss well until evenly coated.

Divide between two salad plates and serve immediately.

Yields 2 servings.

#13: Quick Miso Soup with Bok Choy and Shrimp (150 calories per serving)

If you enjoy Asian flavors, you’ll love this simple, quick soup. It comes together in just a few minutes, making it a great recipe for your busiest nights. It reheats well, so it’s also a good choice for a workday lunch.

• 2 cups water • 8 large (34–40 count) raw shrimp, peeled and halved • 1 cup chopped bok choy

• ¼ cup white miso paste • 1 cup cubed firm tofu • 2 green onions, chopped

In a medium saucepan, bring the water to a boil over high heat. Add the shrimp and boil for 1 minute.

Reduce the heat to low and stir in the bok choy. Simmer for 2 minutes, then stir in the miso and tofu. Simmer for 1 minute more.

To serve, divide between two soup bowls and sprinkle with the green onions.

Yields 2 servings.

#14: Broiled Halibut with Garlic Spinach (200 calories per serving)

Halibut is a deliciously moist fish that is loaded with heart-healthy omega-3 fatty acids. If you substitute frozen halibut, be sure to thaw it completely and pat it very dry before cooking.

• 2 (4-ounce) halibut fillets, 1 inch thick • ½ lemon (about 1 teaspoon juice) • 1 teaspoon salt, divided • ¼ teaspoon freshly ground black pepper

• ½ teaspoon cayenne pepper • 1 teaspoon olive oil • 2 cloves garlic • ½ cup chopped red onion • 2 cups fresh baby spinach leaves

Preheat the broiler and place an oven rack 4 to 5 inches below the heat source. Line a baking sheet with aluminum foil.

Squeeze the lemon half over the fish fillets, then season each side with ½ teaspoon of the salt, pepper, and cayenne. Place the fish on the pan and broil for 7 to 8 minutes. Turn over the fish and broil for 6 to 7 minutes more, or until flaky.

Meanwhile, heat the olive oil in a small skillet over medium heat. Add the garlic and onion, and sauté for 2 minutes. Add the spinach and remaining ½ teaspoon salt, and sauté for 2 minutes more. Remove from the heat and cover to keep warm.

To serve, divide the spinach between two plates and top each portion with a fish fillet. Serve hot.

Yields 2 servings.

#15: Quinoa with Curried Black Beans and Sweet Potatoes (250 calories per serving)

The beans, quinoa, and sweet potatoes combine to deliver a healthy and filling portion of meatless protein that is very satisfying. You can prepare the quinoa in the microwave if you prefer; just follow package directions to yield one cup.

• ½ cup quinoa • 1 cup water • ½ cup peeled and diced sweet potato (about 1 small) • ½ teaspoon olive oil

• ½ teaspoon dried rosemary • 1 cup canned black beans, drained • 1 teaspoon mild curry powder • 2 tablespoons chopped fresh parsley

Rinse the quinoa under cold running water in a fine mesh sieve. Drain very well over paper towels and then pat dry.

In a small saucepan, toast the quinoa for 2 minutes over medium heat, shaking frequently. Add the water, increase the heat to high, and bring the water to a boil. Cover, reduce the heat to low, and cook for 15 minutes, or until the quinoa is plump and the germ forms little spirals on each grain. Remove from the heat and cover to keep warm.

In a small bowl, toss the sweet potato with the olive oil and rosemary. Transfer to a medium skillet over medium-high heat. Sauté, stirring frequently, for 6 to 7 minutes, or until well caramelized. Stir in the black beans and curry powder, reduce the heat to medium, and cook, stirring frequently, until the beans are heated through.

To serve, place ½ cup cooked quinoa on each plate and top with half of the bean mixture. Garnish with the parsley.

Yields 2 servings.

#16: Toasted Pepper Jack Sandwiches (150 calories per serving)

Toasting, rather than grilling, your cheese sandwich adds tons of satisfying crunch while omitting extra fat. These toasted cheese sandwiches pack a lot of spicy flavor into every bite.

• 2 slices reduced-calorie pepper jack cheese • 4 slices reduced-calorie whole wheat bread

• ½ cup fresh arugula leaves • 4 thin slices fresh tomato

Preheat the oven to 350 degrees F.

Place 1 slice of cheese on each of 2 slices of bread; top each with 2 slices of tomato and half of the arugula. Top with the remaining bread slices and put the sandwiches on a baking sheet in the center of the oven.

Toast for 4 minutes, then turn over and toast for 2 to 3 minutes more, or until the bread is golden and the cheese is melted. Cut each sandwich in half to serve.

Yields 2 servings.