The Complete 2-Day Fasting Diet: Delicious; Easy To Make; 140 New Low-Calorie Recipes From The Bestselling Author Of The 5:2 Bikini Diet. Jacqueline Whitehart

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Tues Normal day Scrambled eggs on toast Spicy sweet potato soup with a hunk of baguette Spring chicken stew with mashed potato (freeze half) 1 slice Fruity bran loaf, yogurt, fresh fruit Wed Normal day 2 slices Fruity bran loaf with butter and jam Smoked fish chowder with bread (freeze 3 portions) Grilled lamb in fresh parsley and mint sauce with new potatoes and green veg Fresh fruit, few squares dark chocolate Thurs Diet day 1 Ryvita (35) with 1 Babybel Light (53), sliced 98 cals Garlicky King prawns 134 cals Grilled lamb in fresh parsley and mint sauce (241) and 50g (1¾oz) baby spinach (12) 253 cals 40g (scant ¼ cup) couscous with lamb (MEN only) 91 cals 485 (576 men) Fri Normal day Power up breakfast Garlic prawn wrap with salad Vietnamese yellow curry with basmati rice Sweet ‘treat’ Sat Normal day Sausage, egg and mushrooms on toast Cheat’s Caesar salad Spring chicken stew with baked potato 2 glasses wine Sun Normal day Sausage sandwich Smoked fish chowder with bread Vietnamese yellow curry with rice and naan bread Yogurt, few squares dark chocolate

      All of the recipes can be found in the Spring chapter of this cookbook (see here). Take a look at the Plate fillers section for more ideas of good carbohydrates to include in your normal days. Notice how I have made sure no food is wasted. I have made two person recipes and eaten the second portion for lunch or dinner, either the next day or on subsequent days. I have also made a batch of soup and frozen portions for later in the week.

      Shopping list for full seven days

      Meat and fish

      2 × 90g (3¼oz) lean lamb leg steaks

      50g (1¾oz) streaky bacon

      2 skinless, boneless chicken thighs

      400g (14oz) skinless chicken breasts

      400g (14oz) skinless smoked haddock

      200g (7oz) raw king prawns (shrimp)

      4 sausages

      Fruit and veg

      2 small sweet potatoes

      2 large potatoes

      700g (1½lb) new potatoes

      2 Little Gem (Boston) lettuce

      1 cos (Romaine) lettuce

      Bag baby spinach

      Bag mixed salad leaves

      Cucumber

      2 medium tomatoes

      Cherry tomatoes

      6 spring onions (scallions)

      5 leeks

      Mushrooms

      1 celery stick

      1 lemongrass stalk

      1 green chilli

      Frozen peas

      Garlic

      3 lemons

      1 banana (men only)

      Dairy

      900ml (4 cups) skimmed milk

      4 eggs

      Babybel Lights

      10g (2 tsp) butter

      10g (2 tsp) Parmesan cheese

      Low-fat plain yogurt

      Fruit yogurt pots

      Storecupboard

      Wholemeal (wholewheat) bread

      1 baguette

      Ryvitas

      Wraps

      All-Bran

      Caster (superfine) sugar

      Sultanas (golden raisins)

      Dried apricots

      Dried figs

      Dates

      Wholemeal self-raising (wholewheat self-rising) flour

      Couscous (men only)

      Basmati rice

      Naan bread

      Porridge (rolled) oats

      Granola

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