Dr. Michael Mosley’s Delicious 5:2 Diet Recipes: Easy Meals For Fasting Days

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The 5:2 diet, popularized by Dr. Michael Mosley, has taken the world by storm. This flexible approach to weight management involves restricting calories on two non-consecutive days of the week, while eating normally for the remaining five. But sometimes, figuring out what to cook on those restricted calorie days can be a challenge.

Fear not! This article provides you with five delicious and easy-to-make recipes perfectly suited for your 5:2 fasting days. Each recipe comes in at under 500 calories, ensuring you stay within your calorie goals. Let’s jump in!

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meal day, diet recipe book, meals for one, fast diet michael

Spicy Salmon with Roasted Vegetables (Serves 1)

This vibrant dish is packed with flavor and nutrition.

# Ingredients:

4 oz salmon fillet

  • 1 tablespoon olive oil
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon garlic powder
  • Pinch of salt and pepper
  • 1 cup assorted vegetables (broccoli, Brussels sprouts, asparagus all work well)

  • # Directions:

    1. Preheat oven to 400°F (200°C).
    2. In a bowl, toss vegetables with olive oil, chili powder, paprika, garlic powder, salt, and pepper. Spread on a baking sheet.
    3. Season salmon with salt and pepper. Place on top of the vegetables.
    4. Bake for 15-20 minutes, or until salmon is cooked through and vegetables are tender-crisp.

    Lentil Soup with Herbs (Serves 2)

    This hearty and satisfying soup is a fantastic source of protein and fiber.

    # Ingredients:

    1 tablespoon olive oil

  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 cup brown lentils, rinsed
  • 4 cups vegetable broth
  • 1 (14.5 oz) can diced tomatoes, undrained
  • 1 tablespoon chopped fresh parsley
  • 1/2 teaspoon dried thyme
  • Salt and pepper to taste

  • # Directions:

    1. Heat olive oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
    2. Stir in garlic and cook for an additional minute.
    3. Add lentils, vegetable broth, tomatoes, parsley, and thyme. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until lentils are tender.
    4. Season with salt and pepper to taste.

    Chicken Stir-Fry with Vegetables (Serves 1)

    This quick and easy stir-fry is perfect for busy weeknights.

    # Ingredients:

    4 oz boneless, skinless chicken breast, diced

  • 1 tablespoon soy sauce
  • 1 tablespoon cornstarch
  • 1/2 teaspoon sesame oil
  • 1 cup assorted vegetables (bell peppers, carrots, snow peas all work well)
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 1/4 cup chopped green onion

  • # Directions:

    1. In a bowl, combine chicken with soy sauce, cornstarch, and sesame oil. Marinate for 10 minutes.
    2. Heat olive oil in a large skillet or wok over medium-high heat. Add vegetables and cook for 3-4 minutes, or until slightly softened.
    3. Add chicken and cook for another 5-7 minutes, or until chicken is cooked through.
    4. Stir in garlic and green onion, cook for an additional minute.

    Greek Yogurt with Berries and Granola (Serves 1)

    This light and refreshing breakfast is a great way to start your fasting day.

    # Ingredients:

    1 cup non-fat Greek yogurt

  • 1/2 cup mixed berries (fresh or frozen)
  • 1/4 cup sugar-free granola

  • # Directions:

    1. In a bowl, layer Greek yogurt, berries, and granola.

    Black Bean Burgers with Sweet Potato Fries (Serves 1)

    These veggie burgers are packed with protein and fiber, while the sweet potato fries offer a healthy dose of complex carbohydrates.

    # Ingredients:

    Black Bean Burgers:

    1 (15 oz) can black beans, drained and rinsed

  • 1/2 cup rolled oats
  • 1/4 cup chopped onion
  • 1/4 cup chopped red bell pepper
  • 1 tablespoon chopped fresh cilantro
  • 1 clove garlic, minced
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon cumin
  • Salt and pepper to taste

  • Sweet Potato Fries:

    1 medium sweet potato, cut into wedges

  • 1 tablespoon olive oil
  • 1/2 teaspoon paprika

  • # Directions: