Calorie Counting Ideas for 5:2 Diet

Soup

• Heinz Weight Watchers Tomato Soup = 76 Calories
• Heinz Weight Watchers Carrot & Lentil Soup = 87 Calories
• Miso Soup (1 sachet) = 14 Calories 
• Spicy Butternut Squash Soup = 113 Calories
• Spicy Tomato & Lentil Soup = 123 calories 
• Tesco Light Choices Carrot & Coriander Soup in a Mug = 65 Calories

Fillers

• Couscous (50g dried) = 158 Calories
• Hard-Boiled Egg (large) = 78 Calories
• Kingsmill Wholemeal Bread (1 medium slice) = 96 Calories 
• Oats So Simple (36g sachet + 180ml semi-skimmed milk) = 221 Calories
• Porridge Oats (40g dried) =150 Calories
• Quinoa (40g dried) = 147 Calories 
• Reduced Sugar & Salt Baked Beans (½ tin ) = 70 Calories
• Tesco Light Fresh Mash (½ pack) = 140 Calories
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Dairy

• Dairylea Triangle = 43 Calories
• Edam (28g) = 100 Calories
• Feta Cheese (38g) = 100 Calories
• Light Cottage Cheese = 70 Calories (100g) or 42 Calories (60g)
• Light Philadelphia Soft Cheese (1tbsp)= 28 Calories

Vegetables & Salad

• Asparagus (4) = 11 Calories
• Baby Beets (50g in vinegar) = 65 Calories
• Bell Peppers = 30 Calories
• Carrots (1 medium) = 25 Calories
• Cauliflower (87g) = 23 Calories
• Cucumber (1 medium) = 24 Calories
• Cucumber (8 slices) = 8 Calories
• Peas (38g) = 38 Calories
• Potatoes (1 medium) = 161 Calories
• Salad Leaves (40g) - 7 Calories
• Spinach (30g) = 7 Calories
• Spring Onions (2) = 10 Calories
• Tomatoes (1 cherry) = 4 Calories
• Tomatoes (1 medium) = 26 Calories

Dressing

• Balsamic Vinegar (1 tbsp) = 10 Calories
• Olive Oil (1 tbsp) = 120 Calories
• Tesco Light Choices French Dressing (1 tbsp) = 8 calories
• Tesco Light Choices Balsamic Dressing (1 tbsp) = 12 calories

Fruit

• Apples (1 medium) = 95 Calories
• Apricots (3) = 38 Calories
• Banana (1 medium) = 90 Calories
• Blueberries (25) = 20 Calories
• Grape = 2 Calories
• Kiwi Fruit = 46 Calories
• Nectarine = 67 Calories
• Orange = 86 Calories
• Peach = 42 Calories
• Pear = 42 Calories
• Plum = 36 Calories
• Raspberries (10) = 10 Calories
• 1 medium Strawberry = 4 Calories

Snacks

• Crispbread = 35 Calories
• Oatcake = 46 Calories
• Rice Cake = 35 Calories

Something Sweet

• Heinz Weight Watcher Vanilla & Fruit Fromage Frais = 48 Calories  
• Nakd Cocoa Orange Raw Fruit & Nut Bar =145 Calories
• Total 0% Greek Yoghurt (1 tbsp) & honey (1 tsp) = 48 Calories 
• Cadburys Giant Chocolate Buttons (1) = 15 Calories (thanks Lori)