600-Calorie Meal Recipes Featuring Beef - dummies

600-Calorie Meal Recipes Featuring Beef

By Kellyann Petrucci, Patrick Flynn

Men can eat 600 calories when fasting on the 5:2 Diet, which can be quite a lot of food, if you’re only eating vegetables. But by adding protein-rich foods, such as lean beef, trimmed of as much fat as possible, you’re actually going to feel more satisfied for a longer time after eating.

Smaller portions of high-quality protein allow you to eat less because lean protein is slower to digest in the body — so that by the time your body digests the beef, you’re ready to eat again.

Beef Lettuce Wrap Tacos

Preparation time: 15 minutes

Cook time: 15 minutes

Yield: 2 servings

1 tablespoon cold-pressed extra-virgin olive oil

2 tablespoon minced onions

1/4 teaspoon minced garlic

1 teaspoon medium chili powder

6 ounces very lean ground beef

1 tablespoon minced fresh cilantro

1 tablespoon minced fresh parsley

1/2 teaspoon fine sea salt

1/4 teaspoon fresh ground pepper

Salsa

1/2 cup chopped Roma or plum tomatoes

1/2 cup chopped cucumbers, peeled or unpeeled

1 tablespoon chopped cilantro

1 tablespoon fresh lemon juice

Pinch cayenne pepper

Fine sea salt and fresh ground pepper to taste

Romaine lettuce leaves

1 cup thin sliced fresh avocado

  1. Heat the oil in a large nonstick skillet over medium heat. Add the onions, garlic, and chili powder and sauté for 2 minutes. Add the beef and sauté for another 3 minutes. Add the remaining taco ingredients and sauté for 3 more minutes.

  2. Combine the salsa ingredients in a small bowl and mix well. Add salt and pepper to taste.

  3. Serve the tacos using the lettuce leaves as “taco shells” and topped with salsa and avocado.

Per serving: Calories 269; Total fat: 18g; Saturated fat: 4g; Cholesterol: 50mg; Sodium: 762mg; Carbohydrates: 13g; Fiber: 8g; Sugar: 3g; Protein: 22g.

(Recipe by Annabel Cohen)

Meat Lovers’ Egg and Vegetable Frittata

Preparation time: 20 minutes

Cook time: 30 minutes

Yield: 2 servings

2 teaspoons coconut oil

1/4 cup minced onions

6 ounces lean (95 percent lean) ground beef

4 slices cooked bacon, crumbled or chopped

1/2 cup seeded and chopped tomatoes

1 cup frozen, chopped spinach, thawed and very well drained

1/2 teaspoon salt

Pinch fresh ground pepper

6 egg whites (about 1 cup)

2 eggs

  1. Preheat the oven to 350°F. Cut two sheets of heavy-duty aluminum foil about 14 inches long each.

  2. Heat the oil in a large (10-inch) nonstick skillet over medium-high heat. Add the onions and sauté for a minute. Add the beef and sauté until the meat is cooked through. Add the spinach, bacon, tomatoes, salt, and pepper, and stir for another minute. Transfer the mixture to a dish and set aside.

  3. Whisk the egg whites in a medium bowl until foamy. Add the whole eggs and whisk until incorporated. Add the meat and vegetable mixture to the eggs and stir to incorporate.

  4. Spray the skillet well with nonstick cooking spray. Pour the egg mixture into the skillet.

  5. Transfer the skillet to the oven and bake, uncovered, for 20 minutes, until the frittata is set. Use a spatula to loosen the frittata and slide it out of the skillet to a cutting board. Cut the frittata in half and serve.

Per serving: Calories 401; Total fat: 20g; Saturated fat: 10g; Cholesterol: 250mg; Sodium: 1332mg; Carbohydrates: 8g; Fiber: 2g; Sugar: 4g; Protein: 43g.

(Recipe by Annabel Cohen)

Add different vegetables to the mix or make it completely vegetarian. If using only vegetables and no meat, you can add more eggs and vegetables to make this omelet really hearty.

Braised Veal and Mushrooms

Preparation time: 10 minutes

Cook time: 15 minutes

Yield: 2 servings

8 ounces veal scaloppini

Fine sea salt and fresh ground pepper to taste

2 teaspoons coconut oil

3 sliced cooked bacon, chopped

1/2 cup chopped onions

1/2 teaspoon minced garlic

1/4 teaspoon crushed red pepper flakes

8 ounces sliced mushrooms, any variety

1 cup fat-free chicken or beef stock or broth

2 tablespoons dried parsley flakes

1 tablespoon tomato paste

1 sprig fresh thyme or 1/4 teaspoon dried

1 bay leaf

  1. Pat the veal skin dry with paper towels and season generously with salt and pepper.

  2. Heat oil over medium-high heat. Add the veal to the pan and cook it until it’s lightly colored. Turn the pieces over and brown them on the other side.

    Remove the veal to a dish and set aside.

  3. Add the bacon, onions, garlic, and red pepper flakes, and sauté until the onions are softened.

    Add the mushrooms, and sauté for 3 to 4 minutes or until they release their juices. Add the broth, parsley flakes, tomato paste, thyme, and bay leaf to the pan. Bring to a boil and reduce the heat to a simmer. Cook for 5 minutes more.

  4. Season with salt and pepper to taste in the sauce. Add the veal and heat through, about 2 more minutes. Serve the veal with the sauce spooned over it.

Per serving: Calories 311; Total fat: 13g; Saturated fat: 7g; Cholesterol: 103mg; Sodium: 764mg; Carbohydrates: 12g; Fiber: 3g; Sugar: 4g; Protein: 37g.

(Recipe by Annabel Cohen)

You can also use chicken, thin beef steaks, or turkey breast.