Weekly Meal Plan, Two Day Diet Recipes and Salmon Niçoise Salad (5:2 Diet)
Weekly Meal Plan and Two Day Diet Recipes:
Salmon Niçoise Salad (5:2 Diet)
Weekly Meal Plan and Two Day Diet Recipes: Salmon Niçoise Salad (5:2 Diet)
I was a little naughty last week, the weekly meal plan with my two-day diet went out of the window and I enjoyed much feasting with gusto and without one guilty thought! MY daughter Hannah was visiting and we embraced the warm weather by way of eating al fresco in the garden (which always makes you hungry) as well as enjoying picnics, barbecues and even CHIPS! It was fabulous, no calorie counting and lots of “let’s just have a glass of wine” moments……..with the wine came naughty little nibbles and dietary caution was thrown to the wind as I grazed my way through all sorts of tasty treats. But, it’s a new week, Hannah has left and I am looking at the scales, that appear to be lying to me, to the tune of at least 2 kilos on the heavier side! One of the things that I think is VERY important when dieting is to enjoy the food you eat, none of this “bunny food” with a lettuce leaf and a slice of limp cucumber for me, I want TASTY meals that satisfy. So, when you peruse my diet recipes on Lavender and Lovage, hopefully you will see that all my recipes are full on flavour, as well as being low in calories and fat. I HATE the expression “diet food”, it makes me feel instantly rebellious! Today’s recipe is a twist on a French Classic, a Niçoise Salad with beautiful Scottish salmon, as supplied to me by John of Delish Fish, rich in Omega 3 oils and perfect for a healthy heart. My Salmon Niçoise Salad recipe is a mere 240 calories per serving, and 250 calories with the added optional olives, which, are also extremely good for you. I am working with John on a Omega 3 rich fish challenge at present, and if you fancy trying to win one of his lovely hampers of Scottish fish, I have a giveaway here: Win a Fish Hamper of Scottish Omega 3 Rich Fish worth £46. Anyway, time to share my weekly meal plan, and the recipe for my Salmon Niçoise Salad, have a GREAT week and don’t forget that it’s St George’s Day tomorrow for all my English friends out there! Karen
NB: As usual, I am linking up with At Home with Mrs M who hosts a Meal Planning Monday event every week!
Weekly Meal Plan and Two Day Diet Recipes: Salmon Niçoise Salad (5:2 Diet)
Monday 22nd April:
Fast Day (500 calories)
Breakfast: Fat-Free Plain Yoghurt and Banana = 110 calories
Lunch: Salmon Niçoise Salad = 240 calories
Salmon Niçoise Salad (5:2 Diet)
Supper: Curried Carrot Soup = 85 calories
Curried Carrot Soup = 85 calories
Total:
435 calories + 65 cals for 150mls skimmed milk = 500 calories
Tuesday 23rd April
~ St Gerorges Day ~
Peppered Rump Steak with Coleslaw and Chips
Steak and Chips
Wednesday 24th April:
Fast Day (500 calories)
Breakfast: Blueberry & Oat Pancakes with Cinnamon = 170 calories
5:2 Diet Blueberry and Oat Pancakes with Cinnamon
Lunch: Chinese Garlic,Ginger & Honey Chicken with Noodles = 200 Calories
Easy 5:2 Fast Day Recipe: Chinese Garlic,Ginger & Honey Chicken with Noodles (200 Calories)
Supper: Roast Tomato and Garlic Soup = 70 calories
Roast Tomato and Garlic Soup for the 5:2 Diet and Weight Watchers
Total:
440 calories + 65 cals for 150mls skimmed milk = 505 calories
Thursday 25th April:
Spaghetti Bolognese
Friday 26th April:
Fish and Chips
Weekly Meal Plan and Two Day Diet Recipes: Salmon Niçoise Salad (5:2 Diet)
Salmon Niçoise Salad (5:2 Diet)
Print recipe
| Serves | 4 |
| Prep time | 10 minutes |
| Cook time | 15 minutes |
| Total time | 25 minutes |
| Allergy | Fish |
| Meal type | Lunch, Salad, Side Dish, Snack, Starter |
| Misc | Pre-preparable, Serve Cold |
| Occasion | Barbecue, Casual Party, Formal Party, Valentines day |
| Region | French |
| By author | Karen S Burns-Booth |
Ingredients
Optional
- 8 black olives (pitted and chopped)
Salad
- 300g salmon fillets
- mixed salad leaves (about 100g)
- 200g new potatoes, scrubbed and cooked until tender (cut into small bite-sized pieces if the potatoes are big)
- 200g green beans, frozen or fresh (cooked until tender but with a bite still)
- 1 red onion (peeled and cut in thin slices)
- 4 tomatoes (cut into quarters)
Dressing
- zest and juice of 1 lemon
- 1 tablespoon fresh lemon thyme leaves
- 1 tablespoon Dijon mustard
- salt and pepper
Note
A delectable and healthy take on the classic Niçoise Salad; in place of the usual tuna or anchovies, freshly cooked Scottish salmon is used, and a tangy light dressing (low fat and low calorie) adds to the freshness of the combined salad ingredients. Black olives are optional, the salad is 240 calories without them, or only 250 calories with them, so the choice is yours! This recipe serves 4 people.
Directions
| Step 1 | Season the salmon with freshly ground black pepper, and cook them in a frying pan, skin side down, until they are cooked through and the flesh is opaque. Turn them over for the last 2 to 3 minutes of cooking. Alternatively, poach them in a little water in a glass container in the microwave for 5 to 6 minutes. Allow them to cool and then strip the skin away. |
| Step 2 | Arrange the salad leaves, potatoes, beans, red onion slices and tomatoes in individual serving bowls and then flake the cooled, cooked salmon over the top. |
| Step 3 | Mix together the dressing ingredients, and season to taste. |
| Step 4 | Drizzle the dressing over the salad, and then scatter over the olives, if using. Extra fresh lemon thyme leaves can also be used for a garnish. |
| Step 5 | Serve immediately with crusty bread for a non diet day. (non fast day) |
Weekly Meal Plan and Two Day Diet Recipes: Salmon Niçoise Salad (5:2 Diet)
clair downham says
this looks absolutely divine and I LOVE SALMON
Karen S says
Thanks Clair! I hope you enjoy it if you try it!
Annie says
These all look absolutely delicious – and I’m going to have to try the salmon!
Karen S says
Thanks Annie! Do let me know what you think if you make this recipe! Karen
Maya Russell says
One of my favourite salads (I normally have with Tuna). I do like salmon though. Tweeted on Twitter as @maisietoo – https://twitter.com/maisietoo/status/326565486387138560
Karen S says
Thanks Maya! Karen
Lisa Williams says
Amazing 🙂 I am going to make this tonight !
Lisa Williams says
it is so fresh and so tasty thank you 🙂
Maya Russell says
Tweeted this again as @maisietoo – https://twitter.com/maisietoo/status/327293807953575937
susan walsh says
this is my dream dish…love Salmon:) Delicious!!
olivia kirby says
looks yummy
tweeted x
Maya Russell says
Tweeted this again : https://twitter.com/maisietoo/status/328589895612375040
Tracy Nixon says
My favourite salad! G+’d!
Abby Smith says
Looks amazing! And so good for you
Lesley Bain says
So glad you have 5:2 diet meals Karen. I’m about to embark on this new regime (I refuse to use the word diet or I will fail instantly!). My one main worry is that lack of food options on these days will have me reaching for a mars bar, but your recipes are so good that I will be trying them out…..this one first I think 🙂 x
Jayne Sullivan says
This recipe looks delicious. I suppose this recipe would work just as well with Rainbow Trout.
Maya Russell says
I love raw red onion and put it on lots of things. This has to be my favourite salad too.
cathyj says
this sounds lovely gonna try it
sylvia says
This weekly meal plan looks great. I will be on it next week.