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06.02.2014
I MISSED last week’s Monday Meal Plan, sorry about that, I had it all ready to post, but time just ran away with me!
So, this week’s Monday Meal Plan is five days of feasting and two days of fasting, and hopefully those of you on the 5:2 diet will find some recipe inspiration from my plan, and those of you who are NOT wasting away (!) will also find something to tempt you too!
And lots of PRESERVING with blackberries and elderberries from my garden and the surrounding hedgerows! Place the Halloumi cheese slices in a hot frying pan and cook them for 2 to 3 minutes on each side, until they are golden brown. Mix together the balsamic vinegar and sugar and then drizzle it over the salad; season the salad with salt and a generous grinding of fresh black pepper and serve.
Hi, I wondered if perhaps you could add a new label at the top of your website with the title “500 cal meal plans” to make it easier to search for ideas?
Thanks Sarah – I LOVE Halloumi, I love its saltiness, and this salad was really delicious! Dinner: Roasted vegetable salad (10 cherry tomatoes, ? cougette, ? aubergine, 1 red pepper. January 8, 2015 by admin Leave a Comment It’s one of the biggest decisions you face when you want to lose weight – how do you go about it? Do you wing it without a plan, tell yourself you will ‘eat healthily and exercise more’ and let that be the end of it? Or do you spend hours poring over forums, books, magazines and websites looking for the best diet plan that will work for you? The NHS website has published a list of the top diets people follow, with pros, cons and a verdict given by the British Dietetic Association.
You start with a low-carb diet designed for rapid weight loss. This lasts at least two weeks, depending on your weight loss goal. During the next three phases, the weight loss is likely to be more gradual, and regular exercise is encouraged. More carbs, fruit and veg are introduced to your diet, with the aim of working out what your ideal carb intake is to maintain a healthy weight for life.
Phase one is designed to help you lose up to 15lb in two weeks, reducing to 2lb to 3lb during phase two.
The diet consists of foods that can be hunted and fished – such as meat and seafood – and foods that can be gathered – such as eggs, nuts, seeds, fruits, vegetables, herbs and spices.
It’s a regime based on the supposed eating habits of our hunter-gatherer ancestors during the paleolithic era, before the development of agriculture around 10,000 years ago.
That means cereal grains including wheat, dairy, refined sugar, potatoes and salt – as well as anything processed – are strictly off the menu.
The WeightWatchers plan is based on the ProPoints system, which gives a value to foods and drink based on protein, carbs, fat and fibre content.
It is essentially a calorie-controlled diet, where you get a personal daily ProPoints allowance, which you can use how you like. The weekly meetings and confidential weigh-ins provide support and extra motivation to encourage long-term behaviour change.
The Slim-Fast diet is a low-calorie meal replacement plan for people with a BMI of 25 and over. Low-GI carbs are re-introduced during phases two and three, which encourage gradual and sustainable weight loss.
There are six flexible diet plans ranging from 415 calories to 1,500 calories or more a day, depending on your weight loss goal.
The bars, soups, porridges and shakes can be used as your sole source of nutrition or together with low-calorie regular meals. Slimming World’s weight loss plan encourages you to swap high-fat foods for low-fat foods that are naturally filling. There’s no calorie counting, no foods are banned, and you’re still allowed the occasional treat. You can get support from fellow slimmers at weekly group meetings and follow an exercise plan to become gradually more active.
The alkaline diet, whose celebrity fans reportedly include Gywneth Paltrow, Jennifer Aniston and Victoria Beckham, is based on the idea that our modern diets cause our body to produce too much acid. The diet recommends cutting back on acid-producing foods such as meat, wheat and other grains, refined sugar, dairy products, caffeine, alcohol and processed foods in favour of “alkaline foods”, which reduce the body’s acidity levels.
This is based on a list of 72 reasonably low-fat protein-rich foods, such as chicken, turkey, eggs, fish and fat-free dairy. The next three phases of the plan see the gradual introduction of some fruit, veg and carbs, and eventually all foods.


This weight loss plan combines a very low-calorie meal replacement diet with weekly counselling. LighterLife Lite, for those with a BMI of 25-30, involves eating three food packs a day, plus one meal from a list of approved foods. Rosemary Conley’s Diet and Fitness plans combine a low-fat, low-GI diet with regular exercise. You can follow her recipes or buy from her range of calorie-controlled ready meals and snacks. A network of local Rosemary Conley clubs offers weekly exercise classes, support and motivation. It's not all about lettuce leaves: Not all diets require you to starve yourself, this new graphic reveals. The low-GI South Beach is a three-phase plan, Slimming World creates a calorie deficit and those on the Slim Fast diet consume meal replacement shakes and barsA Want something less structured? The vegetarian diet is free of meat and fish, whilst the vegan diet removes all foods derived from animals. My Monday Meal Plan this week has slid to a Tuesday – as you know if you have been reading and following my blog over the last few days, I have been SO busy with a houseful of guests, cleaning, cooking, gardening, packing (I am off on my travels tomorrow) and that left me only a few hours, or should I say and hour, in evening to write my blog, do round-ups (the Herbs on Saturday round-up is following on later today) and all the other stuff I love doing here!
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.
When the eggs are nearly set to your liking, sprinkle the Parmesan cheese over one half and then spoon the tomatoes over the top of the cheese, flip one half over and cook for a further 1 to 2 minutes until the omelette is set. You can of course use wholemeal bread, and I would prefer to have wholemeal bread, but it will almost double the calories for one slice of bread, so I decided to go for white bread this time, and of course, home-made bread would be brilliant too, of course.
A creamy low-calorie lunch or breakfast dish with cream cheese, herbs and garlic - this recipe only has 190 calories and makes a filling meal for those on a diet. Note A creamy low-calorie lunch or breakfast dish with cream cheese, herbs and garlic - this recipe only has 190 calories and makes a filling meal for those on a diet.
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.
Add the cream cheese and cook for a further 2 to 3 minutes, until the cream cheese has melted into the mushrooms. 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. I am so pleased, it is a GREAT little recipe, so easy to make and so low in calories as you said!
It’s a pleasure Eileen, and I have a new recipe to post tomorrow, for a spicy creole fish dish! Those mushrooms are my dreams breakfast I could eat them everyday ?? Thank you for the post ! I usually add the title 5:2 diet, which means under 500 calories, so if you look out for that maybe?
Halloumi is one of the few cheeses my daughter will eat, so we’ll try this later in the week.
I picked some blackberries last week along with my elderberries and I have been busy preserving! I find it is MUCH easier to keep on track if I have some idea of what to eat; I have just developed TWO more recipes today, a beef and fish one, which I will be sharing on my blog very soon!
This will definitely be my meal of choice on my next fast day – it looks absolutely delicious.
I am also a BIG lover of Halloumi cheese and this does not feel like diet food when you eat it! During this phase, you’re on a protein, fat and very low-carb diet, including meat, seafood, eggs, cheese, some veg, butter and oils. The Atkins diet isn’t nutritionally balanced. By limiting fruit and veg, it contradicts all the healthy eating advice that we have tried so hard to pass on to people. The plan recommends three snacks a day from an extensive list, including crisps and chocolate, two meal replacement shakes or bars and one regular meal, taken from a list of recipes on the Slim-Fast website.
Once reached, you’re advised to have one meal replacement shake a day, up to two low-fat snacks and two healthy meals. You’re encouraged to eat three meals and two snacks a day and follow an exercise plan.
This is a two-week quick weight loss regime where you eat lean protein, including meat, fish and poultry, as well as some low-GI vegetables and unsaturated fats.


We’re concerned that this diet promises such a large weight loss, up to 13lb, in the first two weeks. There’s no limit to how much you can eat during the plan’s four phases, providing you stick to the rules of the plan.
The aim is gradual weight loss of up to 2lb a week and to promote long-term weight management. The Dukan diet isn’t nutritionally balanced, which is acknowledged by the fact that you need a vitamin supplement and a fibre top-up in the form of oat bran. LighterLife’s VLCD and its counselling component may work for some, particularly people who have struggled to lose weight for years, have health problems as a result of their weight and are clinically obese with a BMI of more than 30. You’re encouraged to eat food with 5% or less fat, with the exception of oily fish, porridge oats and lean meat.
Makes a lovely light lunch or supper dish too - serve with fresh salad or crusty bread for non-fast days. Take off the heat and add the chopped basil leaves, Spoon the tomato mixture into a bowl and wipe the pan clean. Heat the non-stick frying pan over a medium heat and then add the beaten eggs, swirling them around the pan and constantly tipping the pan and drawing the edges into the middle, to allow to runny egg to run out and set.
I’m impressed with the tomato and garlic soup and the Greek pepper salad with feta cheese. I DO have more recipes to post, but last week was hectic, look out for new recipes next week! Thank you so much ?? I am currently trying to lose my summer pounds (gained on a diet of Red Bull and Maltesers consumed during my finals at uni!), but I love cooking (and eating!). I always thought of omelettes as pretty high in calories so this is a great idea for a light breakfast.
But back to my weekly meal plan, which is on Tuesday again, and I am late again……it is an odd week, as I have my daughter and her two friends staying for the week, so things will be a little flexible!
I like to make this for lunch on one of my "Fast" days on the 52 Diet - 100g of fresh mushrooms goes a long way and this recipe does not feel like diet food!
The 5:2 diet is still going strong, as an increasing amount of research continues to suggest the easiest way to incorporate fasting into your lifestyle, and still gain health benefits, is to restrict your food intake to 500 calories (600 for men) two days a week. The meal plans can lead to very rapid weight loss and you’re advised to see your GP before starting. MY roast tomato and garlic soup has proved to be HUGELY successful and I make it on non fast days too.
Previously I was just cutting up some peppers and mushrooms and sort of scrambling them with an egg and it would just get watery and gross. Although, I DID manage to complete my FIRST fast day of the week yesterday, as they were out all day. So, I am used to storing up points for a meal out with friends, and often have days where I am eating FAR fewer calories than usual, hence my finding this 5:2 fasting so easy I think.
You can see my other 5:2 recipes in my Sunday Patchwork Quilt of Recipes and Photos Round-Up! I look forward to reading more (and trying the roasted tomato soup which seems such a hit with your fans).
Also tried porridge the traditional way with water and salt, think I put too much salt in and ruined that for life!
So, my weekly meal plan is a little haphazard this week, but then I am not a creature of habit in many ways, and I like to go a little off piste sometimes! Used my home made granary bread sliced very thinly and toasted – came out like french toast! And you are too funny with your ‘hearty 310 calories left for the day’ like that was actually hearty and exciting! It was filling, tasty and to be highly recommended especially as it’s so low in cals too.
In fact, you can eat two delicious meals on a fasting day without feeling the slightest bit restricted.



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