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Index
The 5:2 diet
Introduction
How does intermittent fasting work?
The health benefits of intermittent fasting
Getting started
Fast day eating
‘Off’ day eating
What to expect on the 5:2 diet
Exercise and 5:2
10 ways to make the 5:2 diet work for you
5:2 for life
Frequently asked questons
4-week fast day meal planner
Snacks and treats
Recipes
100 calories and under
Tahini hummus
Jerusalem artichoke hummus
Tomato & pepper salsa
Broccoli & spinach eggahs
Potato drop scones
Smoked mackerel & chive pâté
Smoked salmon Thai rolls
Lemon grass fish skewers
Chicken satay
Gazpacho
Watermelon & feta salad
Warm aubergine salad
Garlic mushrooms with spinach & crispy bacon
Mushroom stroganoff
Ratatouille
Mushroom & pea bhaji
Red fruit salad
Mango & lychee mousse
Cranberry & hazelnut cookies
Minted zabaglione with blueberries
200 calories and under
Lentil & pea soup
Fennel & white bean soup
Sweet potato & cabbage soup
Onion & fennel soup
Moroccan tomato & chickpea salad
Tabbouleh salad
Orange & almond couscous salad
Asian tuna salad
Chicken salad Thai style
Hot chicken liver salad
Caprese salad
Thai-style fish kebabs
Crab & noodle Asian wraps
Crab & coriander cakes
Marinated prawns & courgette ribbons
Pan-fried plaice with mustard sauce
Parsley & garlic sardines
Chicken burgers with tomato salsa
Sticky chicken drumsticks
Beef skewers with dipping sauce
Piperade with sofrito and pastrami
Calves’ liver with Marsala sauce
Green beans with ham & garlic
Mushroom & artichoke bake
Baked vegetable frittata
Courgette & mint frittatas with tomato sauce
Vietnamese vegetable spring rolls with plum sauce
Griddled aubergines with chilli toasts
Stuffed red onions
Quick red onion tagine
Spicy vegetable roast
Baked peaches
Blueberry & lemon pancakes
Fruit salad with banana cream
Rhubarb & ginger parfait
Fruity baked apples
Parmesan & herb scones
Breakfast cereal bars
Apple & blackberry muffins
Baked almond & apricot cake
Rhubarb bakes
300 calories and under
Spicy lentil & tomato soup
Hearty seafood soup
Green bean & asparagus salad
Warm scallop salad with strawberry dressing
Thai mussel curry with ginger
Smoked salmon, ricotta & artichoke crêpes
Cod with chilli butter beans & tomatoes
Plaice parcels with orange & radicchio salad
Grilled sea bass with cherry tomatoes
Honey-glazed tuna
Steamed fish with ginger & coconut milk
Prawn & cucumber curry
Thai coconut chicken
Chicken fillets with soy glaze
Baked herby chicken & vegetables
Easy corned beef hash
Tamarind & lemon grass beef
Seared steak with Parmesan & rocket
Kofta curry
Pan-fried spiced lamb & flageolet beans
Lamb shanks with spiced beans & balsamic onions
Lamb cutlets with herbed crust
Marinated pork fillet
Wild venison steaks with ratatouille
Gado gado
Vegetable curry
Thai noodles with tofu
Melanzane parmigiana
Creamy mushrooms on toast
Artichoke pizza
Wild mushroom omelettes
Stuffed mushrooms
Quick chickpea casserole
Veggie chilli
Potato & onion tortilla
Pumpkin & goats’ cheese bake
Buckwheat pancakes
Apple & fig crumble
Calorie counter
Acknowledgements
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