Plant based food plan can be so satiating, rich in flavour and low in calories. I loathe calorie counting as it so often sets up an unhealthy relationship with food. However, it is well known that eating a diet rich in nutrients and keeping within a reasonable weight range promotes longevity so its important to strike a balance.
Using the 5:2 approach if you do need to lose some weight can work well as after a few weeks of counting calories on those fasting days it is useful to get to grips with how eating a plant-based diet allows ample food if we choose the right types. Then after a few weeks we can ease off with the counting as we become used to the types of meals that work.
Here is a typical autumn fasting day. Plenty of delicious food so hunger should not be an issue.
Breakfast – Greek Yogurt with fruit under 100 calories
1 chopped kiwi: 42 calories 3tbsp fat-free Greek yogurt: 24 calories 50g blueberries/raspberries: 29 calories
Lunch – 110 calories per serving
Butternut squash Soup – serves 4
500ml Vegetable stock
200ml Reduced Fat Coconut milk
1 handful Fresh Coriander (Cilantro) (Stems removed and reserved.)
1 teaspoon Olive Oil
500g Butternut Squash (Deseeded and cut into chunks. Peeled if you like)
100g Shallots (Peeled and quartered)
10g Fresh ginger (Peeled and chopped)
2 cloves Garlic (Chopped)
Directions
Step 1
Pre-heat your oven to 200c. Place the squash, garlic and shallots in a roasting tin and sprinkle over the oil. Mix well. Roast for 45 minutes, reducing the heat if the shallot shows signs of caramelising
Step 2
Once the squash is soft, put the content of the roasting tin into a large saucepan and add the coriander stems and ginger. Blitz well, if necessary adding a little water to the mixture
Step 3
Add all the stock to the mixture and bring to a gentle simmer. Cook for 15-20 minutes.
Step 4
Add the coconut milk and taste. Season with salt and pepper as necessary.
Step 5
Serve with the fresh coriander leaves as a garnish.
Dinner
Cod and Mango Salsa – around 300 cal.
Serves 2
2 x 125g skinless cod
fillets
1 lime, zested and juiced
1 small mango, peeled, stoned and chopped (or 2 peaches, stoned and chopped)
1 small avocado, stoned, peeled and sliced
¼ cucumber, chopped
160g cherry tomatoes, quartered
1 red chilli, deseeded and chopped
2 spring onions, sliced
handful chopped coriander
Method
Heat oven to 200C/180C fan/gas 6. Put the fish in a shallow ovenproof dish and pour over half the lime juice, with a little of the zest, then grind over some black pepper. Bake for 8 mins or until the fish flakes easily but is still moist.
Meanwhile, put the rest of the ingredients, plus the remaining lime juice and zest, in a bowl and combine well. Spoon onto plates and top with the cod, spooning over any juices in the dish.
This last one is from bbcgoodfood.com
