Healthy Recipes for the 5:2 Diet Fast Days – Mushroom Stroganoff

Managing  5:2 Diet Fast days – Mushroom Stroganoff with Lentils

mushroom stroganoff a 5:2 fast day diet recipe

I’m back into the 5:2 diet now, my first full fast day for a few weeks will be tomorrow.  In the meanwhile I am attempting to ease myself in gently by eating light meals today that would potentially be good as one of the two fast days on this diet.  I know it’s sometimes hard when you’ve been over indulging a bit over the holiday period to face the idea of just 500 calories – the allowance for a 5:2 fast day – so instead I’m trying to keep well under 1500 calories today in an effort to make tomorrow easier.  I’ve heard some people saying they like to do their two fast days back to back, but I simply couldn’t face that.  And for me the joy of the 5:2 diet is that you can fit it around your normal life.  I love cooking my 5:2 diet recipes and perhaps because psychologically I don’t feel ‘pressured’ I generally enjoy fast days.  This Mushroom Stroganoff and its spicier sister, Mushroom Goulash are staple 5:2 diet recipes for me but I’ve made a few adaptations I hope you’ll like

I’m still learning about what works best for me and the trick I’d like to share with you today is one that was explained to me on the Revival Bootcamp by our Chef/Nutritionist Diana.  As I think I’ve mentioned, I really didn’t ever feel hungry.  It was, she told us, the fact that she included an element of protein in every meal and most of the snacks.  Maybe just a few nuts, maybe lean meat or fish.  The result was great.  Not only did our diet of 1300 calories a day feel quite easy, but a diabetic on the programme was astonished to find that her normally brittle blood sugar readings were stable and within the correct range the whole time on Diana’s carefully balanced five meals a day meal plan.

5:2 Diet Recipes – Mushroom Stroganoff

Serves 2
Prep time 10 minutes
Cook time 25 minutes
Total time 35 minutes
Allergy Milk
Dietary Vegetarian
Meal type Lunch, Main Dish
Misc Serve Hot


  • 40g Black or Puy LentilsMushrooms (Dry weight - rinsed well)
  • 1 Medium Onion (Finely chopped)
  • 4 Small Spring Onions (Trimmed, cleaned and chopped)
  • 400g Mushrooms (Sliced - Pick your favourites or use a mixture)
  • 30ml Low Fat Creme Fraiche
  • 1 pinch Smoked Sweet Paprika
  • 2 teaspoons Coconut Oil or Olive Oil
  • 1 handful Flat Leaf Parsley


  • 10g Dried Porcini Mushrooms (Soak in 20 ml warm water or vegetable stock for at least half an hour)


Step 1 Put the lentils into a pan with around 150-200ml of water and a pinch of salt. Bring to a gentle simmer
Step 2 Soften the onion and garlic with the paprika in the oil over a low heat for around 10 minutes.
Step 3 Add the sliced mushrooms and stir well
Step 4 Chop the dried mushrooms and add to the mixture. Continue to cook for 3-4 minutes till the mushrooms are sealed
Step 5 Add in the stock or liquid used to soak the mushroom and cook for 5-10 minutes or so to reduce down. If the mixture becomes too dry add a little more stock or water
Step 6 When the lentils are cooked - tender but still slightly nutty - drain them well and cover to keep warm
Step 7 Stir the creme fraiche through the mushrooms, taste and season well with salt and pepper and serve garnished with chopped parsley

So, while I’ve enjoyed Mushroom Goulash and Mushroom Stroganoff  in the past with zero noodles or white rice, today I’ve made a serving of black lentils.  According to Wiki, about 30% of the calories of lentils come from protein.  So while a serving will add around 100-150 calories, it will also fill you up and keep you feeling full for longer.  Which after all on a fast day is what most of us are looking for. Pairing a small portion with an utterly delicious Mushroom Stroganoff makes a meal that is a meagre 193 calories per serving and a nutritious and tasty recipe for a 5:2 diet meal plan.

5:2 fast diet - mushroom stroganoff


mushroom stroganoff 5-2 fast day diet recipe

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  1. says

    I’ve never heard of the 5:2 diet before, and I’m honestly a wary of any diet that restricts your calorie intake that far below your regular daily intake requirements, but the mushroom stroganoff sounds interesting! Too bad hubby hates mushrooms. :(

    • says

      you should look into the health benefits. This way of eating is something that has been shown to lower the risk of alzeheimers and diabetes together with a myriad of other benefits. I think if you were to fast on such a low calorie programme for a week or two of consecutive days you are right, it would be harmful. But current medical research shows that giving your body a rest is actually beneficial.

  2. Liliana Marsden says

    Hi Fiona, what a healthy recipe, at the moment I am doing my consolidation from the HCG diet so I cannot have any starch or sugar but I will certainly make a note to have it from next Saturday,

    I will share in Facebook so I can look at it next week.

    Great blog and happy New Year

  3. says

    I’m thinking of starting the 5:2 diet – I am awful at dieting I love have little nibbles every once in a while but I think this could work as I’ll know tomorrow I can eat what I want (ok not go over the top but if I wanted that extra slice of cheese (I have a small cheese addiction) I can. I shall be keeping an eye on your recipes as I definitely need to learn some if I give it a try :) x

  4. Alison Russell says

    I tried this recipe yesterday for lunch with rice as I couldn’t get the lentils at my local shop. I put in a bit more paprika than the recipe states and it was really tasty. I have only been following the diet for 2 weeks and am finding it quite easy to cope with as it doesn’t impact too much on family life.

  5. Jan says

    I’m not sure where you’re getting your info, but great topic.

    I needs to spend some time learning more or
    understanding more. Thanks for great information I was looking for
    this info for my mission.

  6. Vicki says

    This looks delicious. I just wanted to know, if you buy dried lentils, do you need to soak them overnight before doing this recipe? Thank you for sharing

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