These recipes will help anyone on an intermittent fasting regime with ideas for meals, whether they are on 500 or 600 (or other) calories a day. There are an assortment of different calorie totals to help in providing some variety. They keep to the ethos of reducing carbohydrates on your fasting days and there are no puddings or desserts.
You don’t have to count every calorie, but try to keep below 500 calories. Going over it a little over is not a big deal. To help with keeping control of the calories, invest in a set of digital scales to assess the calorie content as accurately as possible.
Get some low calorie oil spray like “Fry Light Olive Oil” which is 1 calorie per spray (as long as you don’t spray for 5 minutes).
The calories stated in this guide are here for guidance only. Whilst every care has been taken to ensure they are correct, please check the calorie information on the food you buy to compare so that you know exactly what you are consuming, as there will be differences because of makes/sizes, etcetera.
- DAY 1 – Total Calories: 472
CLICK HERE FOR BREAKFAST: CHEESE & TOMATO BREAKFAST OMELETTE (170 CALORIES)
5 sprays of rapeseed oil (22 calories)
35g cherry tomatoes (halved = 6 calories)
1/4 red onion, peeled, and finely diced (about 40g = 8 calories)
6 or 8 fresh basil leaves (4 calories)
2 small Free-Range eggs (37g each = 54 calories x 2 = 108 calories)
1 tablespoon grated Parmesan cheese (22 calories)
salt and pepper
Heat up a small non-stick frying pan and spray the oil into it, then add the onions and fry over a gentle heat for 3 to 5 minutes or until nearly soft; add the halved cherry tomatoes and cook for a further 3 to 5 minutes or until the tomatoes are soft and just start to release their juices. Take off the heat and add the chopped basil leaves, Spoon the tomato mixture into a bowl and wipe the pan clean. Slide the omelette out of the pan on to a warm plate and season with black pepper. Can be served as a light lunch with salad leaves, but add the calories on for that!
CLICK HERE FOR DINNER: HOISIN WRAPS (302 CALORIES)
200g cooked turkey or chicken, cut into strips
4 tbsp hoisin sauce
2 flour tortillas
¼ cucumber, deseeded and shredded
4 spring onions, trimmed and finely shredded
good handful watercress
Heat the grill to high. Mix the turkey or chicken with half of the hoisin sauce so that it’s coated, then spread out onto an ovenproof dish and grill until sizzling. Warm the tortillas under the grill or according to pack instructions.
Spread the tortillas with the rest of the hoisin sauce, then use to wrap up the turkey or chicken with the cucumber, onions and watercress. Cut in half and enjoy while still warm.
- DAY 2 – Total Calories: 477
CLICK HERE FOR BREAKFAST: CREAMY GARLIC MUSHROOMS ON TOAST, (190 CALORIES)
Flora – Pro Active Margarine, 15 g
Garlic Clove, 1 Medium Clove (4g) (peeled and minced)
100g mushrooms, wiped and peeled if necessary (cut in to slices)
Philadelphia – Soft Cream Cheese – Full Fat – Garlic and Herb, 20 g
Warburtons – Medium Sliced White Bread, 1 slice (23.7g)
salt and pepper to taste fresh parsley (for garnish)
Put half the margarine into a frying pan and heat over medium heat, before adding the garlic; cook for 1 minute and then add the sliced mushrooms and cook over a low to medium heat for 5 to 7 minutes.
Meanwhile, toast the bread and spread the remaining margarine over it – cut into 4 triangles and spoon the creamy garlic mushrooms over the top, and garnish with fresh parsley.
CLICK HERE FOR DINNER: SWEET POTATO & LENTIL SOUP (287 CALORIES)
2 tsp medium curry powder
3 tbsp olive oil
2 onions, grated
1 eating apple, peeled, cored and grated
3 garlic cloves, crushed
20g pack coriander, stalks chopped
thumb-size piece fresh root ginger, grated
800g sweet potatoes
1.2l vegetable stock
100g red lentils
juice 1 lime
Put the curry powder into a large saucepan, then toast over a medium heat for 2 mins. Add the olive oil, stirring as the spice sizzles in the pan. Tip in the onions, apple, garlic, coriander stalks and ginger, season, then gently cook for 5 mins, stirring every so often.
Meanwhile, peel, then grate the sweet potatoes. Tip into the pan with the stock, lentils, milk and seasoning, then simmer, covered, for 20 mins. Blend until smooth using a stick blender. Stir in the lime juice, check the seasoning and serve, topped with roughly-chopped coriander leaves.
- DAY 3 – Total Calories: 407
CLICK HERE FOR BREAKFAST: POACHED EGG WITH WATERCRESS AND TOMATO SALAD (210 CALORIES)
1 tsp sunflower seeds
50g (1¾oz) watercress, roughly chopped
6 cherry tomatoes, finely diced
1 tsp finely chopped coriander
Bring a pan of water to the boil, take off the heat and stir the water in a circular motion for a few seconds. Crack one egg into a cup and pour into the centre of the vortex. After two minutes, shake the pan to see if the white is almost set. Remove with a slotted spoon and drain. Repeat with the other egg. Toast the seeds over a medium heat for one minute. Mix with the watercress and tomatoes. Serve the eggs on top with a sprinkle of coriander.
CLICK HERE FOR DINNER: MANGO TILAPIA (197 CALORIES)
1/4 cup canned tomato sauce
2 tablespoons (1 ounce) mango nectar
2 tablespoons ketchup
2 teaspoons brown sugar (loosely packed)
2 teaspoons cider vinegar
1 teaspoon molasses
1/2 teaspoon garlic powder
1/4 cup diced tomatoes
1/4 cup diced mango
Two 4.5-ounce fillets raw tilapia
1 tablespoon chopped cilantro, for garnish
In a medium bowl, combine tomato sauce, mango nectar, ketchup, brown sugar, vinegar, molasses, and garlic powder. Whisk thoroughly, and then stir in diced tomatoes and mango.
Place fish and sauce in a container and toss to coat. Cover and let it marinate in the refrigerator for 30 minutes.
Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add fish and marinade. Once marinade begins to simmer, cover and cook until the fish is tender and cooked through, about 5 minutes.
- DAY 4 – Total Calories: 479
CLICK HERE FOR BREAKFAST: BOILED EGG WITH ROCKET AND WALNUTS (220 CALORIES)
50g (1¾oz) rocket
2 walnuts, crushed
½ tsp olive oil
Place the eggs in boiling water for six minutes. Drain and peel. Combine the rocket, walnuts and olive oil, season and serve the eggs in quarters on top of the salad.
CLICK HERE FOR DINNER: RANCH SALAD RECIPE (259 CALORIES)
3/4 cup cubed cooked chicken breast
3/4 cup canned kidney beans, rinsed and drained
1 small tomato, chopped
1/3 cup frozen corn, thawed
2 tablespoons chopped red onion
1/4 cup ranch salad dressing
1 tablespoon barbecue sauce
1-1/2 cups torn romaine
In a small bowl, combine the chicken, kidney beans, tomato, corn and onion. Combine ranch dressing and barbecue sauce; pour over salad and toss to coat. Cover and refrigerate for 30 minutes. Divide romaine between two salad plates; top with salad. Yield: 2 servings.
- DAY 5 – Total Calories: 429
CLICK HERE FOR BREAKFAST: PUMPKIN & GRANOLA PARFAIT (266 CALORIES)
1 container (6 ounces) plain low-fat yogurt
1/4teaspoon pumpkin-pie spice
1whole-grain crunchy granola bar, crumbled
1/2cup canned pumpkin
Mix together yogurt, honey and pumpkin-pie spice. In a bowl, layer yogurt mixture, granola-bar crumbs and pumpkin.
CLICK HERE FOR DINNER: GUACAMOLE (163 CALORIES)
Pico de Gallo, recipe follows
Tortilla chips, for serving
Halve the avocados lengthwise. Remove the pit and dice the flesh inside the shell. Squeeze the diced avocado into a bowl.
Next, sprinkle on some salt and mash away with a fork until you get the avocado to the consistency you want.
Now throw on a big pile of Pico de Gallo and stir together gently. Always test the guacamole with tortilla chips so you’ll get a more accurate gauge of the salt content.
- DAY 6 – Total Calories: 476
CLICK HERE FOR BREAKFAST: SPICED FRUIT LOAF (190 CALORIES)
450g strong white flour, plus extra for dusting
2 x 7g sachets easy-blend yeast
50g caster sugar
150ml warm milk
1 egg, beaten
50g unsalted butter, melted, plus extra for greasing
oil, for greasing
For the spices
1½ tsp ground cinnamon
1 tsp ground ginger
For the dried fruit
50g dried apricots, chopped
50g dried figs, chopped
50g pitted dates, chopped
50g glacé cherries, chopped
juice 1 orange
Soak the dried fruits in the orange juice for about 30 mins, then sieve, reserving the juice.
Put the flour, yeast, caster sugar and 1 tsp salt into a large mixing bowl with the spices and soaked fruit and mix well. Make a well in the centre and pour in the warm milk, reserved orange juice, the beaten egg and the melted butter. Mix everything together to form a dough – start with a wooden spoon and finish with your hands. If the dough is too dry, add a little more warm water; if it’s too wet, add more flour.
Knead in the bowl or on a floured surface until the dough becomes smooth and springy. Transfer to a clean, lightly greased bowl and cover loosely with a clean, damp tea towel. Leave in a warm place to rise until roughly doubled in size – this will take about 1 hr depending on how warm the room is.
Knock the dough back by kneading for a few secs. Dust 2 x 2lb loaf tins with flour. Halve the dough. Use a little flour to help you shape each half into a smooth oval, then pop them into the tins. Cover both loosely with a clean, damp tea towel and leave to prove in a warm place for about 20 mins. Meanwhile, heat oven to 180C/160C fan/gas 4.
Bake for 20 mins, then cool in the tins before turning out and slicing.
CLICK HERE FOR DINNER: SPEEDY MEATBALL STEW (286 CALORIES)
2 medium potatoes, peeled and cut into bite-size cubes
1 tbsp olive oil
250g small lean beef meatballs
1 onion, chopped
2 garlic cloves, chopped
1 tbsp chopped rosemary
560ml jar passata
200g frozen peas
few parmesan shavings, to serve (optional)
Boil the potatoes for 10 mins until tender. Meanwhile, heat the oil in a large saucepan. Season the meatballs, then brown them all over for about 5 mins. Remove from the pan, drain off any excess fat, then add the onion, garlic and rosemary. Fry gently for 5 mins.
Add passata to the pan, bring to a simmer, then add the meatballs. Simmer for 5 mins or until everything is cooked through. Add the potatoes and peas, then simmer for 1 min. Pack into a flask or reheat at work, add Parmesan, if using, and eat with good crusty bread.
- DAY 7 – Total Calories: 437
CLICK HERE FOR BREAKFAST: SQUASH, GOAT’S CHEESE & ROSEMARY PANCAKES (269 CALORIES)
200g self-raising flour
1 tsp baking powder
1 rosemary sprig, finely chopped
25g butter, melted and cooled, plus a knob extra
2 tbsp olive oil
250g butternut squash, peeled, deseeded and cut into small cubes
100g vegetarian goat’s cheese, crumbled into small pieces
handful pumpkin seeds, rocket salad and onion chutney, to serve
Mix the flour, baking powder, rosemary and a good pinch of salt in a large bowl. Beat the egg with the milk. Make a well in the centre of the dry ingredients and whisk in the milk mixture and melted butter to make a thick, smooth batter. Place in the fridge while you prepare the rest of the ingredients.
Over a medium heat, add a knob of butter and 1 tsp oil to a large pan, then add the butternut squash and cook for 10 mins until tender, turning the heat up for the final few mins to brown a little. Remove batter from the fridge, add the goat’s cheese and squash, then carefully fold everything together.
Heat a little oil in a non-stick frying pan, then, in batches, add a ladleful of batter per pancake. Allow to cook for 3 mins until bubbles cover the surface, then flip over and cook the other side until golden. Serve with dressed rocket salad, a sprinkling of pumpkin seeds and onion chutney on the side.
CLICK HERE FOR DINNER: INDIAN CHICKPEA & VEGETABLE SOUP (168 CALORIES)
1 tbsp vegetable oil
1 large onion, chopped
1 tsp finely grated fresh root ginger
1 garlic clove, chopped
1 tbsp garam masala
850ml vegetable stock
2 large carrots, quartered lengthways and chopped
400g can chickpeas, drained
100g green beans, chopped
Heat the oil in a medium saucepan, then add the onion, ginger and garlic. Fry for 2 mins, then add the garam masala, give it 1 min more, then add the stock and carrots. Simmer for 10 mins, then add the chickpeas. Use a stick blender to whizz the soup a little. Stir in the beans and simmer for 3 mins. Pack into a flask or, if you’ve got a microwave at work, chill and heat up for lunch. Great with naan bread.
- DAY 8 – Total Calories: 385
CLICK HERE FOR BREAKFAST: YOGURT WITH APPLE, BLUEBERRIES AND SUNFLOWER SEEDS (185 CALORIES)
150g (5½oz) plain low-fat yogurt
½ apple, grated
10g (½oz) sunflower seeds
Serve the yogurt topped with fruit and seeds.
CLICK HERE FOR DINNER: RED LENTIL & SWEET POTATO (200 CALORIES)
1 tbsp olive oil, plus extra for drizzling
½ onion, finely chopped
1 tsp smoked paprika, plus a little extra
1 small sweet potato, peeled and diced
140g red lentils
3 thyme sprigs, leaves chopped, plus a little extra to decorate (optional)
500ml low-sodium vegetable stock
1 tsp red wine vinegar
pitta bread and vegetable sticks, to serve
Heat the oil in a large pan, add the onion and cook slowly until soft and golden. Tip in the paprika and cook for a further 2 mins, then add the sweet potato, lentils, thyme and stock. Bring to a simmer, then cook for 20 mins or until the potato and lentils are tender.
Add the vinegar and some seasoning, and roughly mash the mixture until you get a texture you like. Chill for 1 hr, then drizzle with olive oil, dust with the extra paprika and sprinkle with thyme sprigs, if you like. Serve with pitta bread and vegetable sticks.