DR MICHAEL MOSLEY & # 39; S simplest ever 5: 2 recipes with NO MORE than five ingredients

When I developed the 5: 2 diet in 2013, it was based on pioneering scientific research – and inspired by how the plan had improved my own health.

Today there is more evidence than ever for its benefits. It can help to reduce your risk of breast cancer, colon cancer, type 2 diabetes, heart attack and stroke. It can also lower your blood pressure, improve your sleep and increase your sex drive, and help fight dementia. And it is easy to hold.

I hope that the recipes in this extract will prepare you for days that you are faster and more enjoyable than ever.

Each calorie-controlled dish uses only five main ingredients. That means that they are easy to buy, can quickly prepare themselves and can take care of your wallet better.

We have added 22 new recipes for breakfast, lunch, family favorites and even a few healthy sweet treats for non-fast days.

So, if you've already started a weight loss ride by following my latest 5: 2 plan, The Fast 800, whether you're still wondering if a diet is for you, read on for inspiration …

THE LOWDOWN

It is very simple: for five days a week you do not count more than two days a week, you cut your calories to 800 a day.

Use the recipes in this recipe, or take them as inspiration to make your own recipes. For some, this means only two meals a day; for others it can be three smaller.

Your Fast Days can be consecutive or you can split them – whatever works for you.

You get much more benefit from intermittent fasting when you switch to a Mediterranean-style diet, both on the days you are stuck and when you are not. That means more olive oil and nuts, but also lots of eggs, full-fat yoghurt, fatty fish and vegetables.

Make sure you fill up proteins and vegetables on your fasting days. Protein is very satiating and you can eat a lot of fiber-rich vegetables for very few calories.

YOUR BASE OF PANTRY

The recipes in this stretch can not be easier. Each contains only five main ingredients, in addition to these most basic pantry staples:

● Salt and pepper

● Olive oil

● Extra virgin olive oil

● Red or white wine vinegar

● Dried mixed herbs

Peanut butter and oats with roasted seeds overnight

Serves for 2

● 50g of oats

● 1 banana, pureed

● 2 tablespoons of peanut butter

● 50 ml of whole milk

● 1 tablespoon mixed seeds, roasted

Mix the oats, mashed banana and peanut butter with the milk and 50 ml of water. Let it soak in the fridge overnight. Serve topped with the seeds.

Omelet of smoked salmon and tomato

Serves for 2

● ½ tablespoon of olive oil

● 3 eggs, beaten and seasoned

● 50 g of smoked salmon

● 2 medium-sized tomatoes, sliced

● Small bunch of parsley

● ½ lemon, pressed

Heat half of the oil in a pan and pour in half of the egg mixture. Boil for 2 minutes and then add half of the salmon, half of the tomato and half of the parsley. Fold the omelette double and cook for another minute. Repeat with the rest of the ingredients for a second omelette. Add a dash of lemon to serve.

Nut butter breakfast bars

Makes 8

● 100 g of oats

● 50 g mixed seeds

● 3 tablespoons of coconut oil

● 75g almond butter or a nut butter

● 4 dates, pitted and finely chopped

Preheat the oven to 180C / 160C fan / gas indicator 4. Mix the oats and seeds on a baking tray and roast them in the oven for 15 minutes until they are light golden brown. Melt the coconut oil and almond butter in a small pan. Put the oats and the seeds in a bowl and pour in the melted oil and almond butter and stir in the dates.

Scrape the mixture into a small lined baking tin and press well with the back of a spoon.

Allow 1 hour to cool in the refrigerator until it is shortened before you cut it into 8 compartments.

Mini muffins of Zucchini

Makes 12

● 1 large zucchini, grated

● 3 dates, pitted and finely chopped

● 2 eggs

● 50 gr ground almonds

● 1 teaspoon baking powder

Preheat the oven to 180C / 160C fan / gas mark 4. Line a mini muffin can with 12 cardboard cases. Put the grated zucchini in a clean tea towel and squeeze out the moisture. Mix the dates, eggs and zucchini in a bowl. In a separate bowl, mix the almonds, the baking powder and a pinch of salt. Stir the almond mixture through the eggs, mix well, then scoop into the paper boxes and bake for 15-18 minutes until the firm and light gold is on top.

Egg wrap with avocado and tomato

Serves for 2

● 3 eggs, beaten and seasoned

● Squeeze chili flakes

● 1 tablespoon of olive oil

● Small bunch of parsley, coarsely chopped

● 1 avocado, peeled, deepened and cut into slices

● 2 tomatoes, in slices

Beat the eggs and add the pepper flakes, half of the parsley and some herbs. Heat half of the olive oil in a frying pan and pour in half of the eggs to make a thin omelette. Boil for 2 minutes before turning and cooking for 1 minute on the other side. Remove from the pan and repeat with the remaining oil and egg mixture.

Above each omelet with the avocado, tomato, parsley and some herbs, roll up in a wrap and cut in half to serve.

Roasted tomato and feta toast

Serves for 2

● 1 tablespoon of olive oil

● 1 teaspoon of dried basil

● 200g cherry tomatoes, halved

● 2 small slices of wholemeal bread with seeds, roasted

● 25 g of feta

● 100 g mixed leaves

Preheat the oven to 200C / 180C fan / gas indicator 6. Pour most olive oil, basil, tomatoes and some herbs together and spread them on a baking tray. Bake in the oven for 15-20 minutes until the tomatoes have softened. Top the toast with the tomatoes, crumble the feta and serve with the salad leaves dressed in the remaining oil and some herbs.

Delicious lunches

Entwined shrimps and pineapple with red pepper and spinach

Serves for 2

● 200 g raw peeled king prawns

● 100 g pineapple, cut into pieces of a large shrimp

● 1 tablespoon of olive oil

● 1 lime, zest and juice

● 1 red pepper, without seed and cut into thin slices

● 100 g spinach, finely chopped

Mix the prawns, pineapple, most of the olive oil, lime zest, half of the juice and some herbs in a bowl and then baste to 4 skewers. Heat a grill pan, or use a non-stick frying pan, and cook the skewers for 5 minutes, turn them twice until the shrimps are cooked and the pineapple is charred. Mix the red pepper, spinach, remaining oil and lime juice and some herbs together and serve with the skewers.

Beef and black bean lettuce cups with avocado

Serves for 2

● 2 tablespoons of olive oil

● 150g of lean minced beef

● 2 cloves of garlic, finely chopped

● 100 g of black beans, rinsed and drained

● 6 small leaves of lettuce leaves

● ½ avocado, cut into small cubes

Heat half of the olive oil in a frying pan and fry half of the garlic for 1 minute, then add the beef and remove it with a spoon. Bake for 4-5 minutes until it is brown and starts to turn crispy. Pour into a bowl and cover with foil to keep warm. Add a little more oil to the pan, then add the remaining garlic and cook for 1 minute. Add the black beans and cook for 2 minutes to heat. Fill the bibs with the beef, followed by the black beans and avocado.

Salmon nicoise salad with yogurt dressing

Serves for 2

● 2 salmon fillets

● 1 lemon, zest and juice

● 200 g of green beans cut in half

● 2 baby lettuce, leaves separated

● 1 teaspoon. Extra virgin olive oil

● 2 tablespoons full natural yogurt

Season the salmon with salt, pepper and lemon zest and simmer for 6-8 minutes until it is done. Allow to cool and flaky in chunks. Cook the beans in boiling water for 3-4 minutes, drain and allow to cool. Mix the lemon juice, olive oil, yogurt and some herbs in a large bowl and stir in the beans, lettuce and salmon flakes.

299 calories per serving

Zucchini pastry with salad

Serves for 2 – makes 8 fritters

● 2 courgettes, grated

● 2 eggs, beaten

● 1 tablespoon whole wheat flour

● 20 g parmesan, finely grated

● 1 tablespoon of olive oil

● 1 head of romaine lettuce, chopped finely

Put the zucchini in a sieve with a pinch of salt and press out as much liquid as possible, then mix a bowl with the eggs, flour, parmesan cheese and some herbs. Heat a drizzle of oil in a frying pan with non-stick coating and cook for 2-3 minutes on each side spoons of the batter and repeat with most of the remaining oil and batter. Drizzle the lettuce with the last bit of olive oil and season with the fritters.

Pea soup and ham

Serves for 2

● 1 tablespoon of olive oil

● 1 onion, finely chopped

● 1 clove of garlic, finely chopped

● 300 g deep-frozen peas

● 300 ml low-salt chicken broth

● 50g of good-quality ham, finely chopped

Heat the olive oil in a pan and cook the onion gently for 6-8 minutes. Add the garlic and cook for 1 minute, then add the peas and stock and some herbs. Bring to the boil and cook for 1 minute, then remove the heat and let it cool slightly before you briefly canned with a hand blender, so it is almost smooth but still somewhat crumbly.

Put the pan back on the heat and add the ham, heat for 1 minute before serving.

Roasted stuffed pumpkin with greens, brown rice, feta and seeds

Serves for 2

● 1 small bottle gourd, or half a large cut lengthwise, the seeds are scooped out and reserved

● 1 tablespoon of olive oil

● 100 g of cooked brown rice

● 50 g of feta

● 2 tablespoons of mixed seeds

● 1 teaspoon of dried mixed herbs

● 100 g of cabbage, finely cut

Preheat the oven to 200C / 180C / gas setting 6. Place the 2 pumpkin halves with the cutting side upwards on a baking tray, cut the meat with a sharp knife and drizzle with some oil and some herbs and fry in the oven for 40- 50 minutes until the meat is tender.

Mix the rice, feta, seeds, dried herbs and some black pepper together and then fill the middle of the pumpkin halves.

Grease the pumpkin seeds on a baking tray and sprinkle with some oil and some herbs and fry them for 10 minutes in the oven with the stuffed pumpkin.

Steam the cabbage for 3 minutes, then serve next to the pumpkin with the seeds spread over the top.

Beans of brown beans

Serves for 2

● 2 tablespoons of olive oil

● 150g of lean minced beef

● 2 cloves of garlic, finely chopped

● 100 g of black beans, rinsed and drained

● 6 small leaves of lettuce leaves

● ½ avocado, cut into small cubes

Heat half of the olive oil in a frying pan and fry half of the garlic for 1 minute, then add the beef and remove it with a spoon. Bake for 4-5 minutes until it is brown and starts to turn crispy. Pour into a bowl and cover with foil to keep warm. Add a little more oil to the pan, then add the remaining garlic and cook for 1 minute. Add the black beans and cook for 2 minutes to heat. Fill the bibs with the beef, followed by the black beans and avocado.

Dynamite dinners

Roasted vegetables, corn and feta salad

Serves for 2

● 1 large carrot, cut into rough cubes

● 2 medium-sized beets, peeled, cut into segments

● 1 tablespoon of olive oil

● 250 g bag of mixed whole grains

● 100 g mixed salad leaves

● 1 teaspoon white wine vinegar

● 50 g of feta

Preheat the oven to 200C / 180C fan / gas indicator 6. Mix the carrot, beetroot, most of the oil and some herbs, spread them on a baking tray and bake them for 30-40 minutes in the oven or until the vegetables overcooked and turned gold at the edges. Heat the grains according to the instructions of the pack and allow them to cool slightly. Stir the grains and roasted vegetables into a bowl and then toss through the lettuce leaves, remaining oil and vinegar. Serve on plates and crumble over the feta.

Baking sea bass and roasted vegetable box

Serves for 2

● 1 tablespoon of olive oil

● 1 courgette, cut into 1 cm slices

● 4 tomatoes, cut into quarters

● 1 clove of garlic, finely chopped

● Small bunch of parsley, finely chopped

● 2 sea bass fillets, each about 100 g

Preheat the oven to 200C / 180C fan / gas indicator 6. Mix the zucchini, tomatoes, garlic, half of the parsley, oil and some herbs and spread them on a baking tray. Cook in the oven for 15 minutes, then fry the fish on the vegetables and bake for another 8-10 minutes. Garnish with the leftover parsley to serve.

Baked ham and leek

Serves for 2

● 100 ml low-salt chicken broth

● 1 el mustard

● 2 large leeks, about 500 g, trimmed, washed and cut into slices

● 100 g of sliced ​​ham of good quality, coarsely chopped

● 8 almonds, roasted and finely chopped

Preheat the oven to 200C / 180C fan / gas mark 6.

Beat the chicken broth and mustard in a jug. Put the leek in an oven dish and pour the stock and mustard over it. Cover with foil and bake for 45 minutes, then remove the foil, stir in the ham, cover the top with the almonds and bake for another 10 minutes in the oven.

Baking salmon and tomato leaves with spinach

Serves for 2

● 1 tablespoon of olive oil

● 200g cherry tomatoes, halved

● 1 clove of garlic, finely chopped

● 2 salmon fillets, each about 100 g

● 200 g spinach

Preheat the oven to 200C / 180C fan / gas mark 6.

Mix the olive oil, tomatoes, garlic and some spices on a baking sheet and cook in the oven for 15 minutes. Season the salmon and lay on the tomatoes and cook for another 10 minutes until the fish is tender. Meanwhile, put the spinach in a colander and pour a kettle full of boiling water over it. Squeeze out the excess water, season and serve with the salmon and tomatoes.

Ground beef balls with zucchini salad

Serves for 2

● 2 tablespoons of olive oil

● 250 gr lean beef minced meat

● 1 clove of garlic, finely chopped

● Small bunch of parsley, finely chopped

● 1 teaspoon white wine vinegar

● 1 zucchini, coarsely grated

● 8 cherry tomatoes, cut into quarters

Mix half of the oil with the beef, garlic, half of the parsley and lots of herbs. Roll in ten balls. Heat a dash of oil in a frying pan and fry the meatballs for 6-8 minutes until browned and cooked on the outside. Mix the remaining oil with the vinegar and some herbs and mix the remaining parsley, zucchini and tomatoes. Serve the meatballs with the salad.

… AND FOR YOUR SWEET TEETH

Fried choc-chip banana bites

Makes 8

● 2 bananas, puree

● 2 tablespoons of mixed seeds

● 50 g mixed nuts, coarsely chopped

● 50 g mixed dried fruit, coarsely chopped

● 50g of dark chocolate, coarsely chopped

Preheat the oven to 200C / 180C fan / gas mark 6.

Mix all ingredients together and squeeze in a small coated baking dish and bake for 25-30 minutes in the oven until firm and golden brown. Allow to cool and then cut into eight squares.

Frozen chocolate chunk bites

Makes 14

● 100 ml of coconut cream

● 2 dates, pitted

● 100 ml of whole milk

● 1 tablespoon of cocoa powder

● 25 g of dark chocolate cut into small pieces

Blitz the coconut cream, dates, milk and cocoa powder in a blender and pour the mixture into ice cubes. Finish with the chocolate chunks and then freeze for 2-3 hours until they are easy to get out of the trays. Serve two per portion.

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