Overnight Bircher oats - 210 calories per serving

Oats provide slow-release energy and can lower cholesterol.

Method:

1. ​Lightly spray a saucepan with olive oil and gently fry the onion, carrot and celery  for 5 minutes until softened.
   
2. Add the fennel seeds and tomato puree and fry for 1 minute then add the chopped tomatoes, water and cannellini beans. Bring to the boil and simmer for 5 minutes.
   
3. Add the cabbage leaves and cook for 5 minutes
   
4. Make the Gremolata by combining the garlic, lemon zest and chopped parsley.
   
5. ​Season the soup and serve topped with the Gremolata.
   

Serves 2

​Ingredients:

• ​1 small finely chopped onion (60g)
  
• Finely chopped carrot (60g)
  
• 60g finely chopped celery
  
• 1tsp fennel seeds
  
• ​1tbsp tomato puree
  
• 1 x 400g tin chopped tomatoes
  
• 1 tin water
  
• 100g drained tinned cannellini beans
  
• ​200g finely chopped green cabbage leaves
  
• 1 grated clove garlic
  
• zest of 1 lemon
  
• ​small handful finely chopped parsley
  

Method:

1. Preheat the oven to 200 degrees/180/gas 6
   
2. ​Lightly spray the chopped aubergine with olive oil and roast on a tray for 20 minutes.
   
3. Spray a casserole pan with olive oil and cook the onion, carrot and celery with a pinch of salt for 5 minutes until softened, then add the garlic and fry for 1 minute.
   
4. ​Add the mince beef and cook for 5 minutes over a medium heat and then add the spices, mixing well.
   
5. ​Next add the tinned tomatoes, beef stock and kidney beans. Bring to the boil and add the chocolate, season and simmer for 30 minutes.
   
6. ​Cook the rice as instructed on the packet, and serve alongside the chilli.
   

Smoky beef and bean chilli - 401 calories per serving

5:2 diet recipes

Dinners

Method:

1. ​Preheat oven to 200 degrees/180 fan/gas 6.
   
2. ​Cut the celeriac into chips. Spread them on a baking tray and lightly spray with olive oil. Season with salt and toss to coat, then bake for 30-40 minutes.
   
3. ​Grate the zest of the lemon over the Pollock fillets and season well then cook in the oven for 10 minutes.
   
4. ​Simmer the peas in boiling water for 2 minutes then drain and mash with salt, pepper and a squeeze of lemon juice.
   
5. For the tartare sauce combine the cornichons, capers, juice of half a lemon and some seasoning.
   
6. ​Serves the baked fish alongside a pile of celeriac chips, some mushy peas, a dollop of tartare sauce and a small handful of rocket (20g).
   

Minestrone soup with Gremolata - 209 calories per serving

Breakfast/Light meals

Resolve to cut down on sugar and sugary treats and drinks. Have desserts only very occasionally, once or twice a week at most.

Eggs Benedict ​ - 202 calories per serving

Serves 2

Ingredients:

• 1 roughly chopped aubergine (270g)
  
• 1 finely chopped medium carrot
  
• 60g finely chopped celery
  
• 1 clove garlic, crushed
• 100g lean beef mince
  
• 2 tsp smoked paprika
  
• 1 tsp cumin
  
• 1tsp ground coriander
  
• 1tsp dried oregano
  
• pinch cayenne pepper
  
• 200g tinned chopped tomatoes
  
• 300ml beef stock
  
• 100g drained tin kidney beans
  
• 2 small squares dark chocolate (70%)
  
• 100g wholegrain rice.
  

Serves 2

​Ingredients:

• 450g peeled celeriac
  
• Zest of 1 lemon
  
• 2 x 100g fillets of Pollock
• 80g frozen peas
  
• 4 tbsp. natural yoghurt
  
• ​1 tbsp. chopped cornichons
  
• 1 tbsp. chopped capers
  
• juice of half a lemon
  
• ​Small handful rocket
  

Method:

1. ​Preheat oven to 190 degrees/170/gas5.
   
2. Blitz the biscuits in a food processor to a fine crumb and mix with the melted butter.
   
3. ​Press into a thin layer in an 8in (20cm) lined square baking tray. Bake in the oven for 6 minutes then leave to cool.
   
4. ​Beat the cream cheese with electric beaters then add the yoghurt, egg whites, sugar and flour. Beat for 2-3 minutes then add the vanilla extract and fold in the raspberries.
   
5. ​Bake in the oven for 25 minutes then leave to cool. Remove from the tray and cut into 9 squares.
   

Boiled, poached, scrambled or as an omelette - eggs will keep you fuller for longer than a packet cereal or white toast.

​N.B: for lower carbs serve each egg on a grilled Portobello mushroom.

Method:

1. Combine the oats with the water and leave to soak overnight in the fridge.
   
2. In the morning mix in the grated apple and cinnamon.
   
3. Serve with the yoghurt and blueberries.
   

Filling and satisfying. A good source of slow-release energy and important vitamins.

Fish and Chips with mushy peas and tartare sauce - 284 calories per serving

Method:

1. Make the sauce by combining the natural yoghurt, mustard and lemon juice, season and mix well.
   
2. ​Poach the eggs for 3-4 minutes and toast the muffin halves.
   
3. ​Serve each muffin with a slice of ham, poached egg, a drizzle of sauce and some chopped chives.
   

Beans provide protein and fibre, important for gut health. Leafy green veg are a rich source of vitamins and minerals.

Serves 9

​Ingredients:

• 100g digestive biscuits
  
• 2 tbsp. melted unsalted butter
  
• 225g cream cheese
  
• 180g natural yoghurt
  
• 2 egg whites
  
• 50g caster sugar
  
• 2 tbsp. plain flour
  
• 1 tsp vanilla extract
  
• ​100g raspberries
  

Desserts

Serves 2

Ingredients:

• 11/2 tbsp. natural yoghurt
  
• 1tsp Dijon mustard
  
• 1/2 tbsp. lemon juice
  
• 2 medium eggs
  
• 2halves of a small wholemeal muffin
  
• 2 x 20g slices ham
  
• chopped chives
  
• sea salt and black pepper

Source: All recipes taken from the 8-week blood sugar recipe book - Dr Michael Mosley.

Serves 2

Ingredients:

• 75g oats
  
• 150ml water
  
• 1 grated apple
  
• 1tsp cinnamon
  
• 50g natural yoghurt
  
• 50g blueberries
  

Raspberry Cheesecake bars - 203 calories per serving