Dave Couteur - 5:2 Diet. Under 300 Calories: Core Recipes With WW Pints + Lose Weight, Stay Healthy and...

Table of Contents Copyright Notice No part of this book may be reproduced or transmitted in any form whatsoever, electronic, or mechanical including photocopying, recording or by any informational storage and retrieval system without the express written dated and signed permission of the author. Disclaimer/ and or legal notice The publication contains the opinions and ideas of the author. It is intended to provide helpful and informative material on the subject addressed in the publication. It is sold with the understanding that the authors and publishers are not engaged in rendering medical, health, psychological, or any kind of personal professional services. If the reader requires personal medical, health or other assistance or advice, a competent professional should be consulted. This book is intended as a reference volume only, not as a medical manual.

The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, we urge you to seek competent medical help. With respect to clinical matters noted in this book, individuals should consult with their doctor (or other health professional) prior to considering, adopting, or applying any such plans, treatments, suggestions, or procedures. The author and publisher specifically disclaim all responsibility for any liability, loss, or risk, personal or otherwise, that is incurred as a consequence, directly or indirectly, of the use and application of any of the content of this book. Before starting any weight-loss plan or beginning or modifying any exercise program, always check with your physician top make sure that the changes are right for you.

We've provided special diet and nutritional information for educational purposes. But remember we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book, its author, or the publisher Its always best to talk to your doctor as well as do your own research to find a supplement that would suit your needs. This book is not intended to diagnose, treat, cure or prevent any disease. However please note that I am either endorsed or affiliated to weight watcher 5 2 Diet: Under 300 Calories: Core Recipes With WW Pints +: Lose Weight, Stay Healthy and Live Longer By Fasting 2 Days a Week by Angelina Lynch

Servings: 4 Ingredients 2 cups fat free milk 1 ripe banana 1 pkg. (4-serving size) Chocolate Flavor Fat Free Sugar Free Instant Pudding 2 cups ice Directions Pour milk into blender.

Add remaining Ingredients and blend on high till smooth. Add more milk if it is too thick. Nutritional amount per serving Calories: 107.2 Total Fat: 0.1 g Cholesterol: 2.5 mg Sodium: 417.2 mg Total Carbs: 22.6 g Dietary Fiber: 0.7 g Protein: 4.3 g

Servings: 24 Ingredients 1 can whole berry cranberry sauce 1 can crushed pineapple 1 container fat free Cool Whip 1/4 cup walnuts chopped Directions Mix all Ingredients. Divide between 24 cupcake pans with liners. Freeze for a few hours. Remove and put in plastic bag in freezer for future use.

Nutritional amount per serving Calories: 62.5 Total Fat: 0.8 g Cholesterol: 0.0 mg Sodium: 3.8 mg Total Carbs: 13.4 g Dietary Fiber: 0.6 g Protein: 0.3 g

Servings: 6 Ingredients 1/2 lb extra lean ground beef 1/2 lb lean ground turkey 2 large egg whites 2 oz cornbread stuffing mix (about 1 cup) 1 medium onion 1/2 tsp chili powder 1/4 tsp ground cumin 4 oz can green chili peppers, diced 8 oz canned enchilada sauce Directions Heat up oven to 375 to 380 degrees. With cooking spray, coat a broiler pan. Mix beef, turkey, egg whites, onion, stuffing mix, chili powder, cumin, chilis and 1/2 enchilada sauce. Shape into a loaf on the broiler pan. Cook for 1 hour. Top with remaining enchilada sauce and cook another 5 to 7 minutes.

Nutritional amount per serving Calories: 226.8 Total Fat: 11.8 g Cholesterol: 55.0 mg Sodium: 317.6 mg Total Carbs: 12.6 g Dietary Fiber: 2.4 g Protein: 17.6 g

Servings: 8 Ingredients 2 containers (8 oz each) key lime pie-flavor light yogurt 1 container (8 oz) frozen fat-free whipped topping, thawed 1 box (.3 oz) sugar free lime flavor gelatin 1/4 cup boiling water 1 prepared 9" reduced-fat graham cracker crust Directions In a large heat-resistant round bowl, dissolve gelatin in boiling water. With wire whisk, stir in yogurt, with wooden spoon, fold in whipped topping. Transfer mixture to prepared crust, refrigerate overnight, or at least 2-3 hours. Nutritional amount per serving Calories: 187.5 Total Fat: 4.7 g Cholesterol: 0.2 mg Sodium: 178.6 mg Total Carbs: 31.5 g Dietary Fiber: 1.0 g Protein: 3.4 g Servings: 12 Ingredients 1 c. Flour, whole grain 1 egg white 1/4 c. Honey 1 tsp.

Salt 1 tsp baking powder 2 c. Fiber One Cereal (or All Bran) 1 1/4 c. Skim milk 1 cup of blueberries or any berry you want Directions Mix together the All-Bran, egg, and milk and let sit for a few minutes then add in all the other Ingredients. Heat up oven to 400 to 405 degrees and bake in a greased muffin tin for 25 minutes. Nutritional amount per serving Calories: 86.9 Total Fat: 0.9 g Cholesterol: 0.0 mg Sodium: 301.6 mg Total Carbs: 22.7 g Dietary Fiber: 6.7 g Protein: 2.9 g

Servings: 10 Ingredients 8 Chicken Bullion Cubes 1 Package Ore Ida Potatoes O'Brien 1 package country gravy mix 2/3 cup Instant Potatoes 9 Cups of Water Directions Brown potatoes in frying pan. Meanwhile, take 7 cups of water and 8 bullion cubes and put in a pot.

Boil water and bullion cubes. Make gravy according to package. After gravy is done and water is boiling whisk in instant potatoes. After potatoes are brown, pour them into the pot and simmer for 15 to 18 minutes. Nutritional amount per serving Calories: 108.6 Total Fat: 1.6 g Cholesterol: 0.0 mg Sodium: 1,140.6 mg Total Carbs: 20.9 g Dietary Fiber: 2.1 g Protein: 2.1 g

Servings: 2 Ingredients 1 teaspoon vanilla extract 1 4 teaspoon cinnamon 1 2 cup old-fashioned oatmeal (uncooked) 1 4 cup low-fat cottage cheese (or tofu) 4 egg whites 1 4 teaspoon nutmeg Directions Process the oatmeal, cottage cheese, egg whites, vanilla extract, cinnamon, and nutmeg in a blender till smooth. Spray a nonstick skillet with cooking spray.

Add the batter and cook over medium heat till both sides are lightly browned. You can top the pancake with the low-sugar syrup of your choice. Nutritional amount per serving Calories: 152.5 Total Fat: 1.7 g Cholesterol: 1.1 mg Sodium: 466.7 mg Total Carbs: 16.2 g Dietary Fiber: 2.3 g Protein: 16.7 g

Servings: 2 Ingredients 1 teaspoon Asian (dark) sesame oil 3 garlic cloves, minced 1 Tablespoon soy sauce 1/8 cup fresh lime juice Fresh ground pepper, to taste 2 (6-ounce) tuna steaks (about 1 1/2 inches thick) Directions Mix the soy sauce, lime juice, sesame oil, garlic, and pepper in a large zip-close plastic bag; add the tuna. Squeeze out the air and seal the bag; turn to coat the tuna. Refrigerate, turning the bag occasionally, for 25-30 minutes. Remove the tuna from the marinade; discard the marinade.Next page