Fast Food

Not fast food with a capital Maccy D, but fast food as in the 5:2 diet. On this diet you eat normally for 5 days a week, and on 2 days a week you have a very restricted calorie intake –  600 cals for men, 500 cals for women. I am only a couple of weeks into the diet, but have lost 2lbs, and because you are only ever dieting one day at a time it doesn’t feel too bad.

Collective Bias set me the challenge of shopping for ingredients and sharing a recipe for a meal you can enjoy on a fast or low cal day. I visited my local Waitrose, as I do most days, and you can see our shopping experience in a google plus photo album here. We like popping to our local shop, Syd enjoys seeing the life and the colour, and the staff often make a fuss of him. I find that even though it is a smaller than an out of town supermarket, it usually has everything that I need, and I find the prices pretty reasonable as well.

As they usually have a well stocked vegetable department, and veggies are both filling and low calorie, I settled on making a tasty vegetable casserole, and to show it can be done, I am following it with a pudding of Eton Mess-esque!

5:2 Diet Vegetable casserole

serves 4 – ingredients weighed and calories calculated to approx 600 for whole dish. 150 per portion. (For precise calorie count for your own meal you will need to weigh everything as vegetables vary in size!)


2 big carrots.
1 small swede
1 350g bag pre-prepared butternut squash.
1 medium courgette
1 large white onion
1 large leek
1 400g tin chopped tomatoes
2 tbsp tomato puree
1 litre boiling water
1 tsp sugar
1/2 tbsp oregano
1/2 tsp chilli powder
1/4 tsp garlic salt
1/4 tsp cumin

Dice all vegetables to 1-2 cms cubes.

Diced Vegetables

Add vegetables to a large lidded dish. In a jug mix tomatoes, puree, sugar, herbs and spices, then pour over veg.

Plate of herbs and spices

Top up with boiling water until veg is just covered, it took about a litre of water for me. Then cover with lid and place in oven at 200 degrees C. It will take around 2 hours for the vegetables to soften and flavours to mingle. This would also work well in a slow cooker if you have one.

Vegetables in the casserole dish.

And here is the end result, it was really tasty and filling.

5:2 diet vegetable casserole

I also have a family to feed, and they are not dieting. I am not going to cook two separate meals, so for the rest of them I will be cooking some vegetarian sausages, which I will chop and stir through the casserole after dishing mine up and also making some cheese dumplings to cook on top of the casserole in the last half an hour.

And a limited calorie intake doesn’t mean no pudding! Here is my quick and easy

Eton Mess-esque! – 75 calories


1 Vanilla muller light yoghurt.
1 mini meringue
1 heaped tsp freeze-dried strawberries.

Weigh out 100g of the yoghurt into a bowl.

Crumble one mini meringue into the yoghurt and top with freeze-dried strawberries.

Give it a stir and enjoy!

5:2 diet pudding Eton Mess - esque


Doesn’t seem like too much of a hardship to eat that does it! And tomorrow I can eat cake,

Love Miss Cisco XXX

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  1. Bee Bonnet
    April 23, 2013 / 8:11 am

    Hmm, interesting, the 5:2 diet seems to have captured people’s imaginations and appears a pretty straight forward way to loose weight. Thanks for the receipe ideas – I will definitely be looking into it after I finish breastfeeding – for now I will just enjoy eating the cake! Bee x

    • Sonya Cisco
      April 23, 2013 / 8:36 am

      I like how you are only hungry one day at a time on it!! I am still breastfeeding, but he is 20 months, and gets plenty of food elsewhere so am not too worried about a couple of low cal days, and it means I can still justify cake the rest of the week! 🙂

  2. Jen Walshaw
    April 23, 2013 / 11:54 am

    I always add spices to our veg and we eat a lot of veg. CObbler is a great topping too

    • Sonya Cisco
      April 23, 2013 / 11:57 am

      Spices really lift a dish don’t they, and I do love a savoury cobbler. Or a sweet one for that matter!

  3. Slummy single mummy
    April 23, 2013 / 5:40 pm

    I love this pudding idea! I have a MASSIVE sweet tooth, and Eton Mess is one of my favourite desserts, so I may have to give this a go, even though I’m not doing the diet!

    • Sonya Cisco
      April 23, 2013 / 6:12 pm

      Its is pretty good- not quite the real thing, but it certainly doesn’t taste like diet food! 🙂

  4. Jo
    April 24, 2013 / 11:00 am

    Ooh lovely recipes,I like the sound of the diet, I happily lost all my weight with Slimming world, both those recipes are similar to my eating habits, lots of veggies. I like a nice dessert makes an eating plan bearable if you have a sweet tooth.

    • Sonya Cisco
      April 24, 2013 / 12:34 pm

      It’s always nice if you can factor in a little treat isn’t it! Well done for your success! 🙂

  5. Beeb
    April 27, 2013 / 8:57 pm

    This is a great casserole recipe – bookmarked!