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The Essential 5:2 Fast Diet Planner

More than 100 Recipes

Published by Weldon Owen
Distributed by Simon & Schuster



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About The Book

The 5:2 Fasting diet has become a worldwide phenomenon, and with good reason. Who doesn’t love the idea of eating whatever you want five days a week and still losing weight? Even with the success stories pouring in, two days of fasting can be daunting beforehand and almost unbearable during – before now. The Essential 5:2 Fast Diet Planner is your foolproof guide to the 5:2 diet and the lifestyle solution you’re looking for.

With more than 100 delicious, nutritionally rich, low calorie recipes, The Essential 5:2 Fast Diet Planner features an accessible approach to healthy eating that is simple to integrate into busy lifestyles. Featuring dishes with lots of easy variations, menu planning, and more this title offers an approachable guide to cooking satisfying meals. The authors—a cooking professional and nutritionist—present their eating plan, which is structured over the course of a week, including two days of fasting (when food intake doesn’t exceed 500 calories) and five days of normal eating.

The two fasting days will no longer be more painful with distasteful and unsatisfying meals. Instead, you’ll cruise through your fasting days while you enjoy pasta salad, fish and vegetable curry, tomato tart, ham and tomato omelet, crispy witlof, Indian-style spinach, seared veal, homemade lasagna and more. Recipes for non-fasting days include smoked mackerel and roasted buckwheat, fish tartare, beef carpaccio, roast chicken, and thai duck breast with cellophane noodles to name a few.

You’ll love each bite while receiving maximum nutritional benefits seven days a week, a combination that will help you stick with the 5:2. Kick-start the new you with The Essential 5:2 Fast Diet Planner today!


Flash-Seared Tuna
Ingredients                                                                   Cal (KJ)

100 g (3 ½ oz) raw bluefin tuna, very fresh             108 (452)
1 teaspoon olive oil                                                       45  (188)
1 teaspoon soy sauce                                                     5   (21)
1 teaspoon rice vinegar                                                  2     (8)      
½ teaspoon agave syrup                                                8   (33)
25 g (1 oz/ 1 handful) baby English spinach               6  (25)
20 g (3/4 oz) sprouts (such as cabbage or alfalfa      6  (25)
                                                                       TOTAL     180 (752)
Serves 1*

Preparation time: 10 minutes
Marinating time: 1 hour
Cooking time: 2 minutes
Preparing my meal:
Marinate the tuna in a mixture of the olive oil, rice vinegar, agave syrup and pepper. Refrigerate for 1 hour, turning the piece over from time to time. Wash the spinach and combine with the sprouts. Heat a frying pan over high heat and sear tuna for 1 minute on each side: it needs to stay very red inside. Place tuna on a plate, cover with spinach and sprouts, and pour over the rest of the marinade. Season with salt and pepper, if necessary.
For something a little different, you can replace the baby English spinach with purslane (pigweed) or rocket–the calories are the same.
Raw version:
Slice the tuna very thinly, sprinkle with the marinade, refrigerate for 1 hour, then serve with the mixed salad on top.

About The Authors

Product Details

  • Publisher: Weldon Owen (January 5, 2016)
  • Length: 208 pages
  • ISBN13: 9781616289935

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