5:2 diet lunch and dinner recipes from Dr Michael Mosley

Dr Michael Mosley shares his easiest ever 5:2 diet lunch and dinner recipes, from chicken and veg to grilled cheesy mushrooms.

Add sides of leafy greens or salad leaves, all very low in calories, to any meal. Or try cauliflower ‘rice’ (30 cals per 100g) – small florets, minus tough stalks, whizzed in a processor to resemble grains, then steamed for a few minutes.

Roasted garlic chicken & tomatoes with beans and steamed greens

Adrian Lawrence

SERVES 2
324 calories per serving

2 garlic cloves finely chopped
1 tbsp olive oil
2 small chicken breasts
100g cherry tomatoes halved
400g tinned cannellini beans drained and rinsed
100g spring greens finely sliced

1. Preheat the oven to 200C/180C fan/gas 6. Mix half the garlic, most of the olive oil and some seasoning together then coat the chicken and tomatoes and place on a lined baking tray. Cook in the oven for 15-20 minutes or until the chicken is cooked through.
2. Heat the remaining olive oil in a saucepan and cook the rest of the garlic for 1 minute before adding the cannellini beans, 100ml of water and some seasoning. Simmer for 8 minutes or until the liquid has reduced.
3. Meanwhile, blanch the spring greens in boiling water for 2 minutes then drain and stir into the beans before serving.
4. Serve the chicken and tomatoes alongside the beans and greens.

Stuffed pittas with roasted butternut squash, smashed chickpeas, spinach and feta

Adrian Lawrence

SERVES 2
301 calories per serving

100g butternut squash cut into cubes
1 tbsp olive oil
100g canned chickpeas drained
30g feta
2 small wholemeal pittas
25g baby spinach

1. Preheat the oven to 200C/180C fan/gas 6.
2. Mix the butternut squash with most of the olive oil and some seasoning then spread out on a baking tray and cook in the oven for 40-45 minutes until soft and golden at the edges.
3. Meanwhile, mash the chickpeas with the remaining oil and some seasoning using a potato masher.
4. In a separate bowl mix the feta with 1 tbsp of water and mash with the back of a fork to create a chunky sauce.
5. Pop the pittas in the oven for 1 minute to warm through, then split open and fill with the chickpea smash, roasted squash, spinach and feta sauce.

Steamed cod with fennel and caper tomato sauce

Adrian Lawrence

SERVES 2
270 calories per serving

1 tbsp olive oil
1 bulb fennel cut in half and finely sliced
1 garlic clove finely chopped
2 tbsp capers drained and rinsed
400g tinned chopped tomatoes
2 cod fillets (about 150g each)

1. Heat the olive oil in a wide lidded saucepan and cook the fennel for 3 minutes. Add the garlic and capers then cook for 1 minute. Add the tomatoes and some seasoning, bring to a simmer and cook for 5 minutes. Season the fish and place it on top then, with the lid on, cook for 5 minutes or until the fish is cooked through.

Grilled cheesy mushrooms with greens and grains

Adrian Lawrence

SERVES 2
349 calories per serving

4 large flat mushrooms
20g parmesan
4 sprigs thyme leaves picked
250g pouch mixed grains
100g spring greens finely sliced
1 tsp extra-virgin olive oil
1 pinch dried mixed herbs

1. Preheat the grill to high. Trim the stalks on the mushrooms and place on a baking tray then grate over the parmesan and scatter with the thyme leaves. Grill for 8-10 minutes or until the mushrooms have cooked and the cheese is golden and melted.
2. Heat the grains as per the packet instructions and steam the greens for 3 minutes. Stir together along with the olive oil, mixed herbs and some seasoning.
3. Serve the mushrooms alongside the greens and grains.

Chicken and orange stew with wilted spinach and brown rice

Adrian Lawrence

SERVES 2
315 calories per serving

1 orange
1 tbsp olive oil
2 cloves of garlic finely chopped
2 small chicken breasts cut into bitesize pieces
100g cooked brown rice from a pouch
200g spinach

1. Peel the orange and cut the flesh into segments, catching the juice in a bowl.
2. Heat most of the oil in a casserole pan and cook the garlic for 1 minute. Add the chicken and brown for 3-4 minutes before adding the orange segments and juice, 200ml of boiling water and some seasoning. Simmer for 5 minutes until the chicken is cooked through.
3. Meanwhile, mix the rice and spinach in a microwavable bowl and cook, covered, in the microwave for 2 minutes until the rice is piping hot and the spinach has wilted. Stir through the remaining oil and some seasoning and serve with the stew.

Prawn and ginger patties with rice noodle salad

Adrian Lawrence

SERVES 2 (MAKES 6 PATTIES)
234 calories per serving 

300g raw peeled prawns
2.5cm chunk ginger peeled and finely chopped
2 nests rice vermicelli noodles (about 80g)
2 carrots cut into thin strips or grated
2 tsp soy sauce
2 tsp white wine vinegar
1 tbsp olive oil

1. Blitz half the prawns with the ginger in a food processor then roughly chop the remaining prawns and stir in. Season then use wet hands to shape into 6 small patties. Chill in the fridge for 10 minutes.
2. Meanwhile, cook the noodles according to the packet instructions. Cool under running water then drain and mix with the carrot, soy sauce and vinegar.❯ Heat the olive oil in a nonstick frying pan and cook the prawn patties for 3 minutes on each side or until golden and springy to the touch. Serve the noodle salad with the prawn patties.

Flaked smoked mackerel with sauerkraut, cucumber and radish on wholegrain toast

Adrian Lawrence

SERVES 2
379 calories per serving

2 fillets smoked mackerel (about 100g each) skin and bones removed
2 tbsp sauerkraut
2 small slices wholegrain bread toasted
6 slices cucumber
4 radishes thinly sliced

1. Lightly mash the mackerel in a bowl with a fork and season with black pepper.
2. Spread the sauerkraut on the toast then top with the mackerel followed by the sliced cucumber and radish.

Roasted cauliflower dhal with wilted spinach

Adrian Lawrence

SERVES 2
367 calories per serving

½ cauliflower (about 200g) cut into small florets
1 tbsp olive oil
2 tsp cumin seeds
200g red lentils
100g spinach
1 garlic clove finely chopped

1. Preheat the oven to 200C/180C fan/gas 6.
2. Mix the cauliflower with half the olive oil, 1 tsp cumin seeds and some seasoning and spread out on a baking tray. Roast in the oven for 20-25 minutes until softened and golden.
3. Meanwhile, put the lentils in a saucepan and cover with water so it comes up 2.5cm above the surface then bring to the boil. Reduce heat and simmer, covered, for 10-15 minutes or until they are mushy. Stir in the spinach so it wilts.
3. Heat the remaining oil in a frying pan and cook the garlic and remaining tsp of cumin seeds for 1 minute. Mix this into the lentils and serve topped with the roasted cauliflower.

Open-faced salmon omelette with ‘hollandaise’ sauce

Adrian Lawrence

SERVES 2
373 calories per serving

100g green beans cut in half lengthways
2 tbsp full-fat natural yoghurt
1 tsp mustard
2 tsp olive oil
1 small salmon fillet skinless
3 eggs beaten and seasoned

1. Cook the beans in boiling water for 3 minutes then drain.
2. Whisk the yoghurt, mustard and some seasoning together with a splash of water.
3. Heat 1 tsp of oil in a nonstick frying pan, season the salmon then cook for 3 minutes on each side.
4. Remove the salmon from the pan, cool slightly then flake into bitesize pieces. Heat the remaining oil in the pan and add the eggs. Cook for 1 minute then draw in the edges and allow the egg to flow out to the sides of the pan. Cook for 1 more minute then cover with the beans and salmon and heat through for 1 minute.
5. Remove from the pan, cut into wedges and drizzle over the sauce to serve.

Steak salad with griddled broccoli, spinach and yoghurt dressing

Adrian Lawrence

317 calories per serving

1 tbsp olive oil
200g tenderstembroccoli
1 lean beef steak
(about 200g)
2 tbsp full-fat natural yoghurt
juice of ½ lemon
100g baby spinach

1. Heat a nonstick griddle pan, brush the oil and some seasoning on the broccoli and steak then cook the broccoli for 3-4 minutes. Transfer to a plate. Then cook the steak for 2 minutes on each side. Rest for 10 minutes before slicing.
2. Mix the yoghurt with the lemon juice and some seasoning. Toss the broccoli, steak and spinach leaves together and serve with a drizzle of the dressing.

Sesame-crusted tuna with stir-fried sugar snap peas and carrots

Adrian Lawrence

SERVES 2
320 calories per serving

2 tuna steaks (about 120g each)
1 tbsp sesame seeds
1 tbsp olive oil
200g sugar snap peas or mangetout
1 large carrot scrubbed and shredded into strips or coarsely grated
1 tbsp soy sauce

1. Coat the tuna steaks in the sesame seeds. Heat half the oil in a wok or frying pan and add the sugar snap peas and carrot, stir-frying for 2-3 minutes before adding the soy sauce.
2. Heat the remaining oil in a nonstick frying pan and cook the tuna for 1-2 minutes on each side depending on its thickness. Serve the tuna on top of the stir-fried vegetables.

Easy pea, ham and lentil hotpot

Adrian Lawrence

SERVES 2
385 calories per serving

200g frozen peas
1 tbsp extra-virgin olive oil
1 garlic clove finely chopped
250g pouch of cooked lentils
100g good-quality sliced ham chopped
20g parmesan finely grated

1. Blanch the peas in boiling water for 2 minutes then drain. Heat most of the olive oil in a saucepan and cook the garlic for 1 minute. Add the lentils and ham, stirring well, and cook for 2 minutes to heat through then add the peas.
2. Season then stir in most of the parmesan. Serve in bowls topped with a drizzle of the remaining oil and the remaining parmesan.

Herby grilled pork medallions with carrot mash, green beans and courgette

Adrian Lawrence

SERVES 2
377 calories per serving

150g carrots scrubbed and roughly chopped
1 tbsp olive oil
1 tsp dried mixed herbs
300g pork tenderloin cut into 6 rounds
100g green beans
1 courgette cut into small cubes
juice of ½ lemon

1. Preheat the grill to high.
2. Boil the carrots for 20 minutes until they are soft then drain and mash with half the olive oil and some seasoning.
3. Meanwhile, mix the remaining oil with the dried herbs and some seasoning, then coat the pieces of pork and spread out on a baking tray. Grill for 2-3 minutes on each side.
4. Cook the green beans in boiling water for 3 minutes then add the courgette for 30 seconds before draining and tossing with the lemon juice. Serve the carrot mash topped with the pork and the vegetables on the side.

Beetroot, lentil and spinach salad with goat’s cheese and parsley

Adrian Lawrence

SERVES 2
297 calories per serving

1 tbsp extra-virgin olive oil
2 tsp red wine vinegar
250g pouch cooked lentils
2 large cooked beetroot cut into cubes
75g baby spinach
small bunch parsley roughly chopped
50g goat’s cheese cut into pieces

1. Mix the olive oil, vinegar and some seasoning then combine all the other ingredients in a bowl and toss with the dressing to serve.

Recipes and food styling: Amy Stephenson. Nutritionist: Eleni Thoma. Prop stylist: Rebecca Newport. Food stylist: Mitzie Wilson.