The 5/2 Fasting Diet – a food plan for every day of the week

From Amanda Hamilton’s The East, Fast, Slim Diet

Whether it’s Jennifer Aniston, Benedict Cumberbatch, Miranda Kerr or your friend at work, the 5/2 fasting diet is the eating plan that has taken the diet world by storm. On this fasting pattern, you eat normally for five days of the week, then on the remaining two days you limit your daily calorie intake to 500. To keep your eating plan as close to that followed in scientific trials, Amanda Hamilton recommends that you leave a 20-hour gap in between your last meal and lunch on the fasting days. So, for example, eat dinner at 5.30pm on Day 7 then wait until 2pm to have lunch on Day 1.
 
Follow this plan from Amanda’s book The Eat, Fast, Slim Diet – and see the weight drop off!

5/2 Fasting Diet 7 Day Meal Plan

Minestrone Soup

Serves: 4

 
4 tsp olive oil
2 carrots, diced
1 onion, chopped
4 celery sticks, chopped
2 garlic cloves, chopped
4 handfuls of kale, roughly chopped
1 small handful of parsley leaves, chopped
400g/14oz/2 cups tinned cannellini beans (no added salt), drained and rinsed
550g/1lb 4oz/2¼ cups tinned chopped tomatoes
650ml/22½fl oz/generous 2½ cups low-sodium vegetable stock
40g/1oz Parmesan cheese, grated

1. Heat the oil in a large nonstick saucepan over medium heat. Add the carrots, onion and celery and cook for 10 minutes, stirring occasionally, until soft.

2. Add the garlic, kale and half the parsley, and cook for 2–3 minutes, stirring frequently. Add the cannellini beans, tomatoes and stock. Bring to the boil over high heat, then reduce the heat to low, cover with a lid and simmer for 30 minutes.

3. Stir in the remaining parsley, sprinkle with the Parmesan and serve with wholemeal bread or oatcakes.
 

Grilled Paprika Chicken

Serves: 1

 
140g/5oz skinless and boneless chicken breast
 
Marinade
1 tsp olive oil
grated zest and juice of ½ lemon
½ garlic clove, finely chopped
1 tsp paprika
 
To Serve
2 tomatoes, sliced
¼ cucumber, sliced
l large handful of salad leaves
olive oil, for drizzling
balsamic vinegar, for drizzling

1. Put all the marinade ingredients in a non-metallic dish and stir well.
Add the chicken and spoon the marinade over it. Cover with cling film and leave to marinate in the fridge for 30 minutes, spooning the marinade over the chicken every 5–10 minutes.

2. Preheat the grill to high. Put the marinated chicken on a grill rack and grill for 10–15 minutes or until cooked through, turning occasionally.

3. Serve the chicken with sliced tomatoes, cucumber and salad leaves, drizzled with olive oil and balsamic vinegar.

Amanda Hamilton has helped thousands of people lose weight and gain body confidence. Try Amanda’s healthy plans with more than 100 nutritious recipes. Choose a plan to suit your lifestyle and maximize the benefits of fasting – lose weight, slow down ageing and boost your health. Follow Amanda on her inspiring website amandahamilton.co.uk

“Amanda is always an inspiration as she combines true professionalism with enthusiasm, intelligence and knowledge.”
Ian Marber, Nutritionist and Author

The Eat, Fast, Slim Diet by Amanda Hamilton

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