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Index
Cover Page Title Page Copyright Contents Introduction PART ONE
The 5:2 Diet Chapter One: Basics of the 5:2 Diet
What Is the 5:2 Diet? The History Behind the 5:2 Diet The Science Behind the 5:2 Diet Health Benefits of the 5:2 Diet
Chapter Two: Getting Started with the 5:2 Diet
5:2 Diet FAQs Making the Transition The First Month: What to Expect Foods to Avoid, Foods to Enjoy Kitchen Tools and Equipment 5:2 Diet Cooking and Preparation Tips How to Lose Weight on the 5:2 Diet Exercise and the 5:2 Diet Ten Steps for 5:2 Diet Success
Chapter Three: A Month of Fasting-Day Meal Plans
Tips for Non-Fasting Days How to Use the Fasting-Day Meal Plans Eight Fasting-Day Meal Plans
PART TWO
Recipes for Fasting Days Chapter Four: Breakfast
Green Tea, Ginger, and Melon Smoothie Mixed Berry Smoothie Oatmeal with Berries and Hazelnuts Apple-Hazelnut Oatmeal Porridge with Raisins and Cinnamon Baked Eggs in Tomato Sauce Quinoa Egg Bake with Spinach Egg White Scramble with Fresh Veggies Egg Scramble with Smoked Salmon Frittata with Butternut Squash and Sage Frittata with Zucchini and Tomatoes Breakfast Burrito Migas Breakfast Pizza Ricotta Toasts with Fresh Fruit Classic French Toast Blueberry Pancakes German Pancakes Peanut Butter Pancakes Waffles from Scratch
Chapter Five: Soups and Salads
Spicy Tomato Soup Italian-Style Tomato Soup with Chickpeas and Pasta Tom Yum Soup Spicy Chicken Ginger Soup Curried Red Lentil Soup Sausage, Spinach, and White Bean Stew Classic Beef Chili with Cheddar Cheese Citrus Salad over Mixed Greens Egg White and Avocado Salad Tuna and Chickpea Salad with Lemon Vinaigrette Salmon Niçoise Salad Spiced Shrimp Salad with Corn and Black Beans Quinoa Salad with Chicken, Walnuts, and Fruit Greek Chicken Salad Skirt Steak and Arugula Salad
Chapter Six: Snacks
Chai Smoothie Citrus Yogurt Parfait Cinnamon-Sugar Crisps Plantain Chips Glazed Dried Fruit and Nuts Sweet and Spicy Roasted Nuts Peanut Butter Oatmeal Balls Peanut Butter and Banana Roll-Ups Open-Faced Pear, Peanut Butter, and Cream Cheese Sandwiches Blue Cheese–Stuffed Figs with Prosciutto Cheesy Garlic Popcorn Crunchy Mozzarella Nuggets Jalapeño Poppers Nachos with Everything Boneless Chicken Wings
Chapter Seven: Lunch and Dinner
Parmesan-Crusted Portobello Caps Grilled Cheese and Tomato Sandwich Black Bean and Cheese Quesadillas Roasted Veggie and Bean Tostadas with Cheese Butternut Squash Barley Risotto Eggplant and Ricotta Lasagna Whole-Wheat Spaghetti Carbonara Lemon-Garlic Shrimp Shrimp and Jalapeño Ceviche Spicy Baked Tilapia Lemon-Caper Spaghetti with Salmon Honey-Soy Broiled Salmon with Spinach and Pepper Sauté Smoked Salmon and Cream Cheese Wraps with Spinach and Artichokes Pan-Fried Chicken Breasts Breaded Chicken Thighs with Lemon and Garlic Goat Cheese–Stuffed Chicken Breasts with Sun-Dried Tomatoes Mediterranean Chicken-Stuffed Pita Pockets Prosciutto-Wrapped Chicken Sausage and Chicken Jambalaya Open-Faced Turkey and Havarti Sandwich with Sliced Apples Turkey Burgers with Sautéed Teriyaki Onions Rosemary-Garlic Pork Tenderloin Pork Chops with Mustard-Caper Sauce Meatballs with Tricolored Peppers Beef Sliders with Pita and Hummus Stir-Fried Beef with Avocado and Black Bean Salad Sliced Flank Steak with Balsamic Tomato Sauce
Appendix A: Dining Out Appendix B: Low-Calorie Substitutes Appendix C: Calories of Popular Foods References
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