Today is a fixed day so my calorie limit is between 1500-1600. To maintain my weight I need about 1850 calories. According to the 5:2 plan, fast days should be limited to 25% of your maintenance caloric need. This is why I try to limit my calories to 450 on a fast day. You can find your maintenance rate here. This site will also tell you what your caloric intake should be for weight loss, which is what I use as my fixed rate. Because this is meant to be a way of life, not a temporary fix, it needs to be as easy as possible. So far, so good!
Yesterday was my third weigh in day, with the first being the day I started. I am down 2.6 pounds, which is great! I am quite happy with that. I want to lose another 10 pounds before July when I am Matron of Honour in my daughter's wedding. After that, my goal will be to lose another 20 pounds. That will not put me at my so called ideal weight but it will put me at a healthy weight which will work for me. I can't realistically expect to weight at 50 what I weighed at 18.
Breakfast today was 1/2 cup of porridge oats cooked with 1 1/2 cups of water and served with one tablespoon of demerara sugar, four tablespoons of whole milk and 20 grams of dried cranberries. This meal totals 304 calories and is one of my favourites. I eat it a lot. I had cereal and milk for lunch. Boring I know, but I was going to go shopping and just wanted something quick. I am terrible when it comes to making myself lunch. I don't mind making my breakfast but lunch is usually just something quick like cup soup with crackers or cereal and milk.
After I got back from shopping, where I bought nothing for myself but stuff for everybody else (it's a mom thing), I was starving and we don't eat tea until 8:00 or 8:30. I snacked on some Laughing Cow Light Blue flavoured cheese on toast for snack and then couldn't resist some crisps. I mean, really, what evil person bought those? I ended up going over my calorie goal but still kept it well under the maintenance level.
Tonight's tea, the high point of the day, was Salmon Burgers and 7 Layer Salad. The recipe for the burgers calls for a lime and red onion mayo but I don't care for mayo like that, it has to be mixed in something. So, I made a coleslaw with lime and red onion dressing to put on top. Just fyi, the burgers require chilling for at least half an hour before cooking so this is a plan ahead meal. Larry and I both ate our salmon without a roll and we really didn't miss it. In fact, Larry has decided this is his new favourite meal.
Salmon Burgers Photo and recipe courtesy of Better Homes and Gardens (4 servings at 339 calories per serving, not including roll, and when made without the lime mayonnaise.)
Coleslaw with Lime and Red Onion Dressing (4 servings at 62 calories each)
1/2 cup finely diced red onion (more or less to taste, we like a lot of onion)
1/4 cup reduced fat sour cream (4 Tablespoons)
1/4 cup reduced fat mayonnaise (4 Tablespoons)
2 Tablespoons chopped fresh coriander/cilantro
1 Teaspoon lime zest
2 Tablespoons lime juice
1 teaspoon sugar
1/8 teaspoon salt (just a pinch)
fresh ground pepper to taste
3 cups shredded white cabbage
In a medium size bowl, make a dressing with all ingredients except the cabbage. Stir in the cabbage until evenly coated. Chill about 30 minutes for flavours to meld.
Seven Layer Salad (6 servings at 155 calories per serving)
This beautiful Trifle bowl was a gift to me from Larry's mother. She received it as a wedding gift over 60 years ago.
1/2 head of iceberg lettuce, cored, torn into bite sized pieces
2 green onions, chopped fine
1/4 cup red onion, chopped fine
2 stalks of celery, chopped fine
240 grams of frozen petite pois, thawed but not cooked, pat dry with paper towels
1/2 cup low fat mayonnaise mixed with 1 Tablespoon white sugar
1 cup shredded mature/sharp cheddar cheese
3 extra lean rashers of smoked bacon, cooked and chopped into small pieces
In a serving dish, layer the first four ingredients in the order given then spread the mayo/sugar mixture evenly over the peas. Top with the cheddar cheese and bacon. You can reduce the calories even more by using reduced fat cheese but I am of the mind that I would rather use less of the good stuff. The original recipe calls for double the dressing recipe, which you could do but that would raise the calorie count significantly. As already mentioned, I am not a mayo fan so I use the least amount possible to still make a nice dressing. This is a very versatile salad and you can make it with any vegetables you have on hand.