5:2 Diet – Fast Days & Feast Days, Weekly Meal Plan and a LOW CALORIE Breakfast Omelette Recipe (2024)

Cheese & Tomato Breakfast Omelette (170 calories)

5:2 Diet – Fast Days & Feast Days, Weekly Meal Plan

and a

LOW CALORIE Breakfast Omelette Recipe

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 (theHerbs on Saturdayround-up is following on later today) and all the other stuff I lovedoinghere! Today’s meal plan is being linked up to Mrs M’s Meal PlanningMondayas always, with thanks as always, and has TWO new 5:2 fast day diet recipes, as well as some other treats too…..for those MUCH-LOVED feast days!! This week was also the launch of the NEW Tea Time Treats challenge, which I am delighted to say, has linked up with Dom’s Random Recipes, for ONE crazy fun-filled month……you can read all about it here:The new Herbs onSaturdaychallenge will open tomorrow and as always, I will bebakingwith Be-Ro over the weekend with SepiaSaturday! Anyway, time for me meal plan and for those on the 5:2 diet, which I am still following, there are two fast day meal plan ideas……and new recipes as I mentioned before! Have a GREAT week, and see you later, Karen

Weekly Meal Plan – Week beginning 3rd September 2012

Monday 3rd September:

(5:2 Fast Day – 500 calories)

Breakfast: Fat free yoghurt + small peach = 80 calories

Lunch: Greek Pepper Salad with Feta Cheese and Mint Dressing = 200 calories (Recipe to follow)

Greek Pepper Salad with Feta Cheese and Mint Dressing = 200 calories

Tea:

Roast Tomato and Garlic Soup for 5:2 Diet and WW

Milk allowance = 150mls Skimmed Milk = 53 calories

Supper: 2crisp breadswith 1 slice low-fat cheese = 90 calories (70 + 30)

Total for day: 493 calories

Tuesday 4th September:

Breakfast:French Toast Stacks with Strawberry Compote

Wednesday 5th September:

(5:2 Fast Day – 500 calories)

Breakfast:Cheese & Tomato Breakfast Omelette (170 calories) – Recipe below

Cheese & Tomato Breakfast Omelette (170 calories)

Lunch: On the train – 2 crispbreads with a slice low fat cheese and 1 apple = 170 calories

Tea: At daughters – Low calorie soup – Summer Allotment Soup = 90 calories (Recipe to follow)

Milk allowance = 150mls Skimmed Milk = 53 calories

Total for day: 483 calories

Thursday6th September:

Breakfast: Cereal

Lunch: Out in London with friend!

Tea: Pizza!

Friday 7th September:

Breakfast: BY request, Drop Scones (Scotch Pancakes)

Old Cookbooks & Recipes – Be-Ro Dropped Scones for Breakfast (Griddle Cakes)

Lunch: OUT!

Tea:Fish onFriday–Hot Smoked Salmon Wellington for a Scottish Supper

Weekend 8th/9th September:

SepiaSaturdayBaking and Jam Making!

Out onSaturdayEvening atPierre Koffman at The Berkeley

Sunday – Travel to Somerset for Jam Making Workshops with Vivien Lloyd!

And now for my NEW 5:2 Recipe – I have had requests for BREAKFAST recipes using eggs, and here is my FIRST offering – Cheese & Tomato Breakfast Omelette (170 calories) – perfect for breakfast, brunch or supper!Stay tuned for MORE new recipes later in in the week…….Karen

Cheese & Tomato Breakfast Omelette (170 calories)

Print recipe

Serves	1
Prep time	10 minutes
Cook time	6 minutes
Total time	16 minutes
Allergy	Egg
Dietary	Vegetarian
Meal type	Breakfast, Lunch, Main Dish, Snack
Misc	Child Friendly, Serve Hot
By author	Karen S Burns-Booth

A delicious and VERY tasty omelette that is a wonderful breakfast or brunch recipe for when you are watching your calories or are following the 5:2 diet or Weight Watchers....packed with flavour, which belies the fact that is is low calorie, and is also perfect for those who keep hens and often have small eggs. Makes a lovely light lunch or supper dish too - serve with fresh salad or crusty bread for non-fast days.

Ingredients

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

Note

Directions

Step 1	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.
Step 2	Beat the eggs with a little water and then season to taste with salt and pepper. 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. (Use a wooden fork or Teflon spatula)
Step 3	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.
Step 4	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!

Cheese & Tomato Breakfast Omelette (170 calories)

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5:2 Diet – Fast Days & Feast Days, Weekly Meal Plan and a LOW CALORIE Breakfast Omelette Recipe (2024)