Cheese & Tomato Breakfast Omelette (170 calories)
5:2 Diet – Fast Days & Feast Days, Weekly Meal Plan
and a
LOW CALORIE Breakfast Omelette Recipe
My Monday Meal Plan this week has slid to a Tuesday – as you know if you have been reading and following my blog over the last few days, I have been SO busy with a houseful of guests, cleaning, cooking, gardening, packing (I am off on my travels tomorrow) and that left me only a few hours, or should I say and hour, in evening to write my blog, do round-ups (the Herbs on Saturday round-up is following on later today) and all the other stuff I love doing here! Today’s meal plan is being linked up to Mrs M’s Meal Planning Monday as always, with thanks as always, and has TWO new 5:2 fast day diet recipes, as well as some other treats too…..for those MUCH-LOVED feast days!! This week was also the launch of the NEW Tea Time Treats challenge, which I am delighted to say, has linked up with Dom’s Random Recipes, for ONE crazy fun-filled month……you can read all about it here: Tea Time Random Recipes – A DOUBLE the Fun Cooking & Baking Challenge for September! The new Herbs on Saturday challenge will open tomorrow and as always, I will be baking with Be-Ro over the weekend with Sepia Saturday! Anyway, time for me meal plan and for those on the 5:2 diet, which I am still following, there are two fast day meal plan ideas……and new recipes as I mentioned before! Have a GREAT week, and see you later, Karen
Weekly Meal Plan – Week beginning 3rd September 2012
Monday 3rd September:
(5:2 Fast Day – 500 calories)
Breakfast: Fat free yoghurt + small peach = 80 calories
Lunch: Greek Pepper Salad with Feta Cheese and Mint Dressing = 200 calories (Recipe to follow)
Greek Pepper Salad with Feta Cheese and Mint Dressing = 200 calories
Tea: Roast Tomato & Garlic Soup Recipe (70 Calories)
Roast Tomato and Garlic Soup for 5:2 Diet and WW
Milk allowance = 150mls Skimmed Milk = 53 calories
Supper: 2 crisp breads with 1 slice low-fat cheese = 90 calories (70 + 30)
Total for day: 493 calories
Tuesday 4th September:
Breakfast: French Toast Stacks with Strawberry Compote
French Toast Stacks with Strawberry Compote
Lunch: Leftovers – Chicken, Sausage and Mushroom Pie with Potato salad
Chicken, Sausage and Mushroom Pie
Tea: Cheese and Onion Toasties with Salad
Wednesday 5th September:
(5:2 Fast Day – 500 calories)
Breakfast: Cheese & Tomato Breakfast Omelette (170 calories) – Recipe below
Cheese & Tomato Breakfast Omelette (170 calories)
Lunch: On the train – 2 crispbreads with a slice low fat cheese and 1 apple = 170 calories
Tea: At daughters – Low calorie soup – Summer Allotment Soup = 90 calories (Recipe to follow)
Milk allowance = 150mls Skimmed Milk = 53 calories
Total for day: 483 calories
Thursday 6th September:
Breakfast: Cereal
Lunch: Out in London with friend!
Tea: Pizza!
Friday 7th September:
Breakfast: BY request, Drop Scones (Scotch Pancakes)
Old Cookbooks & Recipes – Be-Ro Dropped Scones for Breakfast (Griddle Cakes)
Lunch: OUT!
Tea: Fish on Friday – Hot Smoked Salmon Wellington for a Scottish Supper
Weekend 8th/9th September:
Sepia Saturday Baking and Jam Making!
Out on Saturday Evening at Pierre Koffman at The Berkeley
Sunday – Travel to Somerset for Jam Making Workshops with Vivien Lloyd!
And now for my NEW 5:2 Recipe – I have had requests for BREAKFAST recipes using eggs, and here is my FIRST offering – Cheese & Tomato Breakfast Omelette (170 calories) – perfect for breakfast, brunch or supper! Stay tuned for MORE new recipes later in in the week…….Karen
Cheese & Tomato Breakfast Omelette (170 calories)
Cheese & Tomato Breakfast Omelette (170 calories)
Print recipe
| Serves | 1 |
| Prep time | 10 minutes |
| Cook time | 6 minutes |
| Total time | 16 minutes |
| Allergy | Egg |
| Dietary | Vegetarian |
| Meal type | Breakfast, Lunch, Main Dish, Snack |
| Misc | Child Friendly, Serve Hot |
| By author | Karen S Burns-Booth |
Ingredients
- 5 sprays of rapeseed oil (22 calories)
- 35g cherry tomatoes (halved = 6 calories)
- 1/4 red onion, peeled, and finely diced (about 40g = 8 calories)
- 6 or 8 fresh basil leaves (4 calories)
- 2 small Free-Range eggs (37g each = 54 calories x 2 = 108 calories)
- 1 tablespoon grated Parmesan cheese (22 calories)
- salt and pepper
Note
A delicious and VERY tasty omelette that is a wonderful breakfast or brunch recipe for when you are watching your calories or are following the 5:2 diet or Weight Watchers....packed with flavour, which belies the fact that is is low calorie, and is also perfect for those who keep hens and often have small eggs. Makes a lovely light lunch or supper dish too - serve with fresh salad or crusty bread for non-fast days. (170 calories)
Directions
| Step 1 | Heat up a small non-stick frying pan and spray the oil into it, then add the onions and fry over a gentle heat for 3 to 5 minutes or until nearly soft; add the halved cherry tomatoes and cook for a further 3 to 5 minutes or until the tomatoes are soft and just start to release their juices. Take off the heat and add the chopped basil leaves, Spoon the tomato mixture into a bowl and wipe the pan clean. |
| Step 2 | Beat the eggs with a little water and then season to taste with salt and pepper. Heat the non-stick frying pan over a medium heat and then add the beaten eggs, swirling them around the pan and constantly tipping the pan and drawing the edges into the middle, to allow to runny egg to run out and set. (Use a wooden fork or Teflon spatula) |
| Step 3 | When the eggs are nearly set to your liking, sprinkle the Parmesan cheese over one half and then spoon the tomatoes over the top of the cheese, flip one half over and cook for a further 1 to 2 minutes until the omelette is set. |
| Step 4 | Slide the omelette out of the pan on to a warm plate and season with black pepper. Can be served as a light lunch with salad leaves, but add the calories on for that! |
Cheese & Tomato Breakfast Omelette (170 calories)
Cheese & Tomato Breakfast Omelette (170 calories)
Janice says
It all looks so delicious, come and make my breakfast please Karen!
Karen says
You are always welcome Janice! 🙂
Charlene says
Your food pictures look amazing! I’m impressed with the tomato and garlic soup and the Greek pepper salad with feta cheese. Yum! x
Karen says
THANKS so much Charlene! I am just about to post the Greek Pepper salad recipe later on…..Karen
Jacqueline says
What a great breakfast Karen and I really must try that soup.
RubbishWife says
Your 5:2 recipes are really inspirational, as is the rest of your website. We have been on the 5:2 diet for a couple of months now and are feeling extremely healthy. We regularly have your roasted tomato soup for lunch. Keep up the good work.
Karen says
Thanks so much! I DO have more recipes to post, but last week was hectic, look out for new recipes next week! Karen 🙂
Ruth says
Hi Karen
Really enjoyed looking at your recipes you look to be a wonderful cook! I am starting the 5:2 tomorrow to shift the baby weight 2 years on!!! I shall be following your fast days with great interest and longing!!! Tomato soup tomorrow for my fellow faster at lunch. I will definitely be passing on your blog details as your site is so lovely
ruth
Karen says
BRILLIANT! Thanks so much Ruth – I have some more recipes for 5:2 later this week! MY roast tomato and garlic soup has proved to be HUGELY successful and I make it on non fast days too. Karen
Emily says
Dear Ruth, I just discovered your website, and I adore it! Thank you so much 🙂 I am currently trying to lose my summer pounds (gained on a diet of Red Bull and Maltesers consumed during my finals at uni!), but I love cooking (and eating!). Your 5:2 plan above seems perfect to fit around exercise so I don’t get too tired. I look forward to reading more (and trying the roasted tomato soup which seems such a hit with your fans). All the best, Emily
Karen says
Thanks Emuily, I am so pleased to hear that, and I do have more recipes to be posted too….thanks, Karen (not Ruth!)
Lisa Williams says
All your diet day foods look amazing it really is inspiring me to give 5:2 a try thanks for all your recipes 🙂
Michele Hemmings says
This breakfast omelette looks lovely, will definitely be making this one x
Fiona Matters says
This looks lovely – can’t believe it is so low in calories! I always thought of omelettes as pretty high in calories so this is a great idea for a light breakfast.
Maya Russell says
The omlette looks filling and is surprisingly low calorie. Eggs keep you satisfied for longer too.
sophie buckle says
I am struggling to believe that this is a diet recipe how fantastic!! Who said dieting had to be boring!!
Alice says
I just tried the omelette and it was lovely! I really struggled with 5:2 breakfasts before now because I’m not the kinda gal that can skip a meal. Previously I was just cutting up some peppers and mushrooms and sort of scrambling them with an egg and it would just get watery and gross. Also tried porridge the traditional way with water and salt, think I put too much salt in and ruined that for life!
Feel like 5:2 might be much more successful now I have a decent breakfast, thankyou!
Just a quick q about the egg weights and calories assigned to them. Are those weights WITH or without shells?
Karen Burns-Booth says
HI Alice!
Thanks so much for letting me know and I am so pleased you enjoyed this recipe too!
The weights are with shell!
Karen
Gingey Bites says
I’ve decided to look into the 5:2 after over indulging (again) this weekend. I know people who’ve used it and loved it and so, we’re going to give it a try. Your blog was the first port of call Karen as I know you have lots of amazing healthy recipes!! This meal plan looks fab and we’ll be trying that omelette for sure 🙂
Karen Burns-Booth says
Thanks so much – I’m also back on it as I’ve piled on the weight with all the press trips I’ve been on! Karen
Amanda Yule says
Can u post the Greek salad recipe?
Karen Burns-Booth says
Hi Amanda, there is a Greek Salad recipe here:
A CLASSIC GREEK SALAD RECIPE
Enjoy! Karen