#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
prep time
5 min
cook time
15 min
ready time
20 min
Keto 5:2 Quick Chicken and Veggie Lunch
This Keto 5:2 diet lunch recipe is perfect when you are hungry and want something quick but delicious on your intermittent fasting plan. It is simple to make and combines basic flavors to make a tasty meal. It takes only minutes to put together and very little hands-on preparation, making it the ideal lunch recipe on a busy weekday. The best thing about it is that it can be prepared ahead of time to carry to work or stored in the refrigerator to be enjoyed as dinner too.
How to store this chicken and veggies baked lunch?
This Keto 5:2 diet lunch is ideal to prepare ahead of time to enjoy throughout the week. It is best to store the vegetables and yogurt sauce separately to avoid the vegetables from becoming soggy and potentially going bad faster. To store, allow the cooked chicken and vegetables to cool before transferring them to an airtight container and storing them in the fridge for 3-5 days. Prepare the yogurt sauce as per the instructions and store it in an airtight jar until ready to use. When ready to eat, warm the vegetables and chicken in the microwave for 30 seconds or sauté them in a pan on the stovetop over medium heat.
How to eat when on a 5:2 diet plan?
There is no specific rule on what or when exactly to eat on the two fasting days when on a 5:2 intermittent fasting plan. The general rule of thumb is to eat three small meals (breakfast, lunch, and dinner) with each meal consisting of roughly 200 calories. Alternatively, individuals can eat two slightly bigger meals which are lunch and dinner while staying within their daily caloric limit. It is advised to focus on consuming high protein and high fiber foods that will make you fuller for longer without consuming too many calories.
What foods are good to eat when following a 5:2 diet plan?
Some foods that are great to have when on a 5:2 diet plan include fresh vegetables, natural yogurt, berries, eggs, lean meat, soups, and tea. Before starting the diet, do your research and choose foods that you enjoy eating but are low in calories.
Note: Be sure to consult with a medical practitioner where necessary before embarking on any intermittent fasting program.
Net Carbs
2.7 g
Fiber
3 g
Total Carbs
5.7 g
Protein
20.2 g
Fats
9.8 g
180 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Cauliflower
100 g
Chicken Thighs (Skinless & Boneless)
100 g
Salt and Pepper, to taste
0.5 tsp
5% Authentic Greek Strained Yogurt
1 tbsp
Lemon juice
1 tsp
Spinach
1 cup
Recipe Steps
steps 3
20 min
Step 1
Cut the cauliflower into florets and cut the chicken into thin strips. To a pan over medium heat, add the cauliflower and chicken. Sauté until the chicken is cooked and the cauliflower florets are tender. Don't worry about adding oil to the pan; the fat from the chicken thighs will render and grease the pan.Step 2
Meanwhile, in a small bowl, whisk the yogurt, lemon juice, and a pinch of salt to make a creamy sauce. Once the cauliflower and chicken are cooked, add the spinach and allow it to slightly wilt.Step 3
Transfer the cooked chicken and cauliflower to a serving plate. Drizzle the yogurt sauce on top, and enjoy. Store leftovers in an airtight container in the refrigerator for 3-5 days.
