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Friday, 6 March 2015

5:2 diet - what I eat

I have been following the 5:2 diet for 6 weeks now and lost 9 lbs altogether which I am really pleased with. As a food blogger, I eat out A LOT. The 5:2 diet is perfect for people like me who love their food as it means I never have to say no to anything. I am happy to have finally found a lifestyle choice that works for me and fits into my life.

The basics of the 5:2 diet are that you eat 'normally' for 5 days of the week and don't count calories but for 2 days of the week you restrict your diet to just 500 kcals. At first I found this fairly challenging but after doing some research and discovering that there are lots of interesting and varied salad recipes out there, I have gradually found it a lot easier. I will generally enjoy a 200 kcal meal for lunch (salad or soup) and then a 300 kcal meal for dinner (salad, soup or a small jacket potato).

Restricting your calorie intake doesn't mean you have to be boring with your food choices. Today I thought I would share one of my favourite salad recipes.

Duck and Orange Salad

Serves 4 - 350 kcals per serving


2 small duck breasts
4 tangerines, peeled
1 tbsp olive oil
1 large garlic glove, finely chopped
1 bag of Florette salad (I like Lambs lettuce and Ruby Chard)
90g seeded baguette torn into small pieces

For the rub

1/2 tsp pink peppercorns
1/2 tsp ground nutmeg

For the dressing

Juice of 2 tangerines
2 tsp dijon mustard
1/2 tsp runny honey
2 tbsp red wine vinegar
2 tbsp olive oil


1 - Grind the peppercorns and nutmeg together in a pestle and mortar to make the rub and then press the spices onto the duck breasts until they are covered.

2 - To render the fat from the duck, put the breasts skin side down into a cold pan and bring up to a medium heat. Fry for approximately 8 minutes on either side (longer if you prefer your duck to be well done).

3 - Whilst the duck is cooking, break the tangerines into segments and put to one side. To make the dressing boil the tangerine juice for 5 minutes then add the other ingredients and stir well. (Don't be alarmed that there isn't much dressing - a little goes a long way)

4 - When the duck is done, remove from the pan and wrap in foil as it rests. Discard the duck fat from the pan and add the pieces of bread with a tablespoon of olive oil. Fry for 3-4 minutes and then add the garlic and cook for another minute or so. 

5 - Remove the duck from the foil and season. Cut into slim slices and toss with the salad leaves and warm dressing in a big bowl. Add the tangerine slices and garlic croutons and divide between 4 plates. Serve warm.

Salad's don't have to be boring! This is definitely one of my favourite low calorie dinner recipes.

This post was written in collaboration with Florette Salad.

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  1. Wow well done you :) My sisters doing the 5:2 in preparation for her wedding and is really loving the results.

    Chloe x

    1. It's pretty easy to follow if you are strict on your two fast days x

  2. Well done! I'm loving 5:2! I've lost over a stone and a half on it so far!

    Lou :)

  3. My diet is horrendous! haha! I eat very badly, scared to try new stuff. I like the sound of this though as counting calories goes against the grain. Well done on your loss too! xx

    1. An you shouldn't be scared to try new foods. I dare you to take the plunge :-)

  4. People often think they can't eat duck when on a diet because it is a fatty bird. However, you have proven that it can be done. It looks delicious!

    1. True - everything is allowed in moderation x

  5. Congratulations on the weight loss that's a really good! Also glad you've found a way of doing it that suits you. I love salads but have never made a duck one... Excited to try it sometime x

  6. I adore Duck and Orange, they're a taste sensation and well done on the 9lb, that's a dress size and the point where you can start to see the weight loss yourself, I tell myself every 9lb is a dress size and then panic, I'm totally going to have to buy new clothes at the next 9lb milestone because the last time I was that size I was at school!

  7. I adore duck, but it is so easy to fall into the trap of cooking it the same few ways all the time - thank you for some new inspiration, this salad looks delicious and hearty! Yum!

  8. Oooh that looks and sounds delicious and being light in calories is even better x #TastyTuesdays

  9. I love the flavours in your recipe and duck is my one of my favourite meals, I'll have to try this one!


I always love reading your thoughts and comments - Sam x

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