5:2 Planner Assistant

As I've never counted calories before, I felt I had to be prepared, so before I even started this diet, I made a list of ingredients and their calorie count, and now I use it to work out all of my fasting meals. I find it incredibly helpful and hope that it might assist a few others in planning their fasting feed ups. It will also, hopefully, illustrate why being mostly pescetarian has been the easy and obvious choice when considering getting the most for your calories. Obviously it isn't a definitive list and different brands of oil, pasata, cheese etc. will obviously have varying calorific content- check the packets!- but I hope you find this helpful. I'm sure I'll know it by heart soon, bring on the changing year and new, seasonal crops!

Ingredient	Calories
Oil 15ml/1tbsp
Rice Bran	135
Mazola	124
Olive	123
Meat
100g Oxtail	262
100g Lean Beef Mince	269
200g Turkey Breast	210
1 Slice Bacon	43
100g Chicken Breast	195
1 Chicken Thigh	135
100g Steak	251
1 Small, Lean Lamb Chop (4oz)	112
100g Lamb's Liver	139
Fish 100g
Grilled Fresh Sardines	125
Cod	211
Whiting	132
Salmon	146
Mackerel	167
Skate	202
Scallops	217
Haddock	128
Prawns	104
Veg 100g
Aubergine	15
Leeks	25
Mooli	15
Turnip	28
Swede	21
Onion	42
Garlic	149
Kale	33
Savoy Cabbage	27
Pumpkin	26
Chopped Tomatoes	18
Carrots	30
Broccoli	30
Raw Tomatoes	18
Mushrooms	13
Lettuce	14
Cucumber	10
Celeriac	27
Baby Plum Tomatoes	18
Potatoes	75
Pasata	16
Dairy & Eggs
1 Boiled Hen Egg	74
1 Poached Hen Egg	74
1 Scrambled Hen Egg	100
1 Fried Egg	105
30g Feta	79
100g Cottage Cheese	103
100g Mozzarella	300
Fruit
1 Orange	59
1 Med Banana (7-8")	105
1 Apple	53
100g Strawberries	27
100g Plums	36
100g Grapes	17
1 Passion Fruit	17
Beans, Lentil & Pulses
100g Red Split Lentil	98
100g Yellow Split Pea	104
100g Red Kidney Beans	93
100g Lentilles Vertes	109
100g Green Lentils	89
100g Quinoa	92
Stocks 100ml
Knorr Veg Jelly	10
Knorr Chicken Jelly	10

Et voilà! Just add up, cook and munch away!