Last Updated on December 7, 2018
5-2 Diet Plan Low Calorie Meals – Nduja Topped Cod:
Another 5-2 diet week, another 5-2 diet plan. Thankfully this week involves a little less eating out than last week and I’m starting the week with a 5-2 diet fast day, although apart from the fact that I’m not drinking any wine this evening it really doesn’t feel like one.
I made a homemade celery and potato soup for lunch (recipe to come). Just a tiny amount of potato to thicken the soup a bit. Homemade soup is something that always helps me to feel full – I’m not sure if it’s the process of cooking that helps, but you know I don’t really care;)
For my 5-2 fast day dinner I wanted to incorporate food which I’ve been sent, because otherwise it can easily get wasted! I recently won a wonderful hamper of Unearthed Foods goodies, including some Nduja sausage – a spicy Italian sausage that is quite unique because it ‘melts’ when warmed up. I’ve already tried it as a pasta sauce, but having tasted the sauce, I decided it would be the perfect topping for some of the wonderful cod I have from Delish Fish.
Now, Nduja is VERY rich and very calorific, but you really don’t need much to make a simple tomato sauce taste robust and meaty. I used just 10g for my meal tonight, so although it’s 560calories for 100 grams, that only adds 56 calories! The result is that my very rich tasting and filling supper still comes in at under 360 calories, even with a generous portion of cannellini beans. Nduja is also quite oily and that helps to give depth to the dish. And the cannellini beans are high in fibre and very filling. Add a tomato and vegetable topping and you have a meal which is both low calorie and satisfying. Perfect for a 5-2 diet fast day.
This WAS something of an experiment in what I could try on a 5-2 diet fast day without going over my 500 calories, but it seems to be one that has worked as my daily calorie count is as follows:
Lunch: Celery Soup – 70 calories
Dinner: Nduja topped cod with cannellini beans 358 calories
Milk allowance for coffee and tea: 50 calories
Total 478 calories
All in, I count this day a success and just hope that the fact I seem to manage to eat so well on the 5-2 diet doesn’t mean I am going to stop losing weight! I’m now 63kg, which means I have just 3kg left until I reach my target weight of 60kg. I can honestly say the 5-2 diet is the only diet I’ve ever managed to follow for more than a week or so, and the only one I can see working for me for the rest of my life. If you need a little help to get you started do check out my 5-2 diet tips where you’ll find some simple advice to make life easier!
I haven’t tried this recipe yet but I will be doing shortly. I have been using 5:2 on and off for a couple of years now and it really works for me.
I have put weight back on but that’s because I have missed months of fasting. I am back to it now and expect to be at my goal weight in 2-3 months.
The N’duja I use is from Chiltern charcuterie and is delicious. As you say very calorific but…used sparingly it packs a real flavour punch and tasty food is so satisfying 🙂
Where did you buy the Nduja sausage from? Is it a paste or a real meat sausage? I’ve been making your recipes since starting 5.2 diet and they are lovely .. I’ve lost nearly a stone…so I’m very happy .. I don’t see it as a diet just a way of life. I don’t stress over it if I’ve missed a week out because its been awkward …last week I was at 2 charity lunches so didn’t do it but this week I will organise the Tuesday and Thursday menu from your recipes. It’s so simple. Thank you for your great site. Xx
hiya, my nduja is from Unearthed who I believe sell it in various branches of Waitrose. It’s sold in rounds cut from a large sausage, but it is quite ‘paste-like’ in consistency.
I tried this last week but added too much of the sausage (obviously adjusting the cals) and it was extremely spicy! Sadly it really overpowered the dish but I was making it for 2 and it seemed a waste not to use a whole slice. Be warned…..
I also added some diced courgette fried in 1 cal spray to the cannellini beans which bulked the dish out nicely.
LOL yes I can imagine it being a bit overpowering! you really don’t need much…I’d suggest making up the tomato and nduja toppping in larger quantities and putting it in the fridge – it makes a great pasta sauce or something to add to a jacket potato for a lunch time! Glad you tried though, and I think the idea of extra veg in the form of courgettes is a great one
delicious.. I will have to try this!
I’ve never heard of Nduja sausage. I’ll have to try to find it somewhere. It sounds interesting and tasty! Thanks, Fiona.
A really good recipe there. I’m thinking of trying the 5:2 diet plan, but really worried about the 2 days of just 500 calories, I’m lucky if I can get below 1500. Your definitely an inspiration to me about it and I’m giving it more consideration right now.
Passing this one on to my sister, she just started “calorie counting”, and is having trouble finding tasty meals that are low in calories!
it is a really good recipe;)
This looks so healthy & wholesome. Love fish, so always looking for new recipes. This looks like a good one. love the addition of the beans !!
I was amazed at the nutritional analysis, must be one of the healthiest recipes I’ve created!
I am only on my second week of the diet but I feel the same way as you, I could see myself using this throughout my life, maybe not twice a week but once a week after I’ve shifted a few pounds, you really feel great the next day!