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You are here: Home / Recipes / 5:2 Diet Recipes / Healthy Recipes for the 5:2 Diet Fast Days – Mushroom Stroganoff

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

January 4, 2018 by Fiona Maclean 21 Comments

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Last Updated on January 14, 2019

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

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 like this diet mushroom stroganoff with lentils 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 overindulging 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.

mushroom stroganoff a 5:2 fast day diet recipe

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 regular 5:2 diet recipes for me but I’ve made a few adaptations this time which 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 a 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.

mushroom stroganoff a 5:2 fast day diet recipe
Print
Mushroom Stroganoff
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
 

A vegetarian stroganoff using mushrooms.  Allergy - milk 

Serve for lunch or as a main dish for dinner.  Serve hot

Course: Lunch, Main Course
Cuisine: Vegetarian
Keyword: 5:2 diet, diet, low-calorie, mushroom, stroganoff
Servings: 2
Calories: 193 kcal
Author: Fiona Maclean
Ingredients
  • 40 g Black or Puy Lentils Dry weight - rinsed well
  • 1 Medium Onion Finely chopped
  • 4 Small Spring Onions Trimmed, cleaned and chopped
  • 400 g Mushrooms Sliced - pick your favourites or use a mixture
  • 30 ml Low Fat Creme Fraiche
  • 1 pinch Smoked Sweet Paprika
  • 2 teaspoons Coconut Oil or Olive Oil
  • 1 handful Flat Leaf Parsley
  • 10 g Dried Porcini Mushrooms Optional - soak in 20 ml warm water or vegetable stock for at least half an hour
Instructions
  1. Put the lentils into a pan with around 150-200ml of water and a pinch of salt. Bring to a gentle simmer
  2. Soften the onion and garlic with the paprika in the oil over a low heat for around 10 minutes.

  3. Add the sliced mushrooms and stir well

  4. Chop the dried mushrooms and add to the mixture. Continue to cook for 3-4 minutes till the mushrooms are sealed

  5. Add 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

  6. When the lentils are cooked - tender but still slightly nutty - drain them well and cover to keep warm

  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.  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

Like the idea of this recipe and keen to try for yourself? why not pin it for later!

Low Calorie 5-2 Diet Mushroom Stroganoff - Diet Mushroom Stroganoff with puy lentils for the 5-2 Diet

Filed Under: 5:2 Diet Recipes, Lunch, Recipes, Vegetarian Tagged With: 5:2 diet, 5:2 diet fast, lentils, mushroom, stroganoff

About Fiona Maclean

London based freelance writer and marketing consultant. I edit London-Unattached.com and write for a number of other publications. With a music degree and a background in marketing across many sectors, my passions include all types of music, food, restaurants, wine and travel

Comments

  1. jo liddement says

    December 10, 2018 at 4:13 pm

    One of my favourite recipes and this has a nice twist with lentils added.

    Reply
  2. Sonia Boal says

    April 5, 2018 at 11:22 am

    I think i’ll Give that a go. I’ve been thinking of re starting the 5:2 and I’m vege, so this suits me well
    Thanks!

    Reply
  3. Carol Taylor says

    April 5, 2018 at 9:12 am

    Nice recipe Fiona I am trying to have a meat-free day each week and I like lentils and mushrooms…I follow an 80/20 way of eating which works for me.

    Reply
  4. Suz says

    April 5, 2018 at 8:55 am

    Yummy, love mushrooms, and we have this type of meal on a regular basis. Gave up doing diets! Now it’s chocolate with eating healthily and exercises.

    Reply
  5. Jill says

    April 5, 2018 at 8:50 am

    I must try the 5:2 again. I did it a couple of times last year to kick start healthier eating and enjoyed the process. This looks delicicious!

    Reply
  6. Hayley says

    April 5, 2018 at 7:50 am

    As a vegetarian, this actually looks really scrumpy. And healthy of course.

    Reply
  7. Vicki says

    August 7, 2014 at 3:24 pm

    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

    Reply
    • Fiona Maclean says

      August 7, 2014 at 3:49 pm

      Lentils don’t normally need to be soaked overnight. The merchant gourmet puy ones I use just need to be rinsed and boiled for about 25 minutes.

      Reply
  8. Jan says

    February 9, 2014 at 5:54 pm

    fab recipe

    Reply
  9. Alison Russell says

    February 4, 2014 at 11:04 am

    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.

    Reply
    • Fiona Maclean says

      February 4, 2014 at 2:08 pm

      yes, with all spices you need to use your own judgement. Once paprika is open it loses flavour really quickly – and some brands are stronger anyway…

      Reply
  10. Stevie Wilson says

    January 12, 2014 at 2:45 am

    this looks so great! I love this concept.

    Reply
  11. Kevin says

    January 6, 2014 at 4:53 pm

    I have only recently (within past year) become more tolerant of mushrooms. With so many varieties, there’s something for everyone.

    Reply
  12. Mary @ Green Global Travel says

    January 5, 2014 at 5:25 am

    Thank for sharing this recipe. It looks heavenly.

    Reply
  13. jackie says

    January 4, 2014 at 9:23 pm

    Hope it works for you. I don’t do diets!! Liking my chocolate 🙂

    Reply
  14. Sarah Bailey says

    January 4, 2014 at 5:19 pm

    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

    Reply
    • Fiona Maclean says

      January 5, 2014 at 11:43 am

      The facebook groups for 5:2 are excellent too…worth joining one for motivation!

      Reply
  15. Joanna Sormunen says

    January 4, 2014 at 4:31 pm

    What a wonderful recipe! It looks absolutely yummylicious and it’s healthy. I need to try this out sometime.

    Reply
  16. Liliana Marsden says

    January 4, 2014 at 3:38 pm

    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

    Reply
  17. Sarah says

    January 4, 2014 at 3:38 pm

    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. 🙁

    Reply
    • Fiona Maclean says

      January 4, 2014 at 3:50 pm

      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.

      Reply

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