5:2 Veggie and Vegan

Delicious vegetarian and vegan fasting recipes to help you lose weight and feel great

Book Cover: 5:2 Veggie and Vegan

The 5:2 diet changes lives, by making weight loss simple and sustainable. Now vegetarians, vegans - and anyone wanting to increase their intake of fresh, healthy produce - can see fantastic results with 5:2 Veggie and Vegan, the new plan from bestselling author Kate Harrison.

Eating more veggie food is great news for our bodies, our wellbeing and the planet, and this book includes more than 80 simple and delicious fasting day recipes that make cutting down on meat and animal products a pleasure. Kate - a veggie for nearly three decades - offers advice on a healthy, balanced diet, along with inspiring stories from 5:2 dieters, and great meal plans, with dishes from all around the world. This complete guide includes:

· How to start and maintain the 5:2 plan and achieve your weight loss and health goals.
· Delicious and quick calorie-counted vegetarian and vegan recipes: from satisfying brunches, flavour-filled soups, and fresh salads, to lunchbox specials and dinners you'll want to share.
· Easy to follow meal plans to make fast days stress-free. sustainable and exciting.

Fuss-free, enjoyable, and packed full of the good stuff, these recipes make it easy to lose weight - for good.

Publisher: Orion

5:2 Your Life: Get happy, healthy & slim

Book Cover: 5:2 Your Life: Get happy, healthy & slim

5:2 Your Life: Get Happy, Get Healthy, Get Slim shows how you can use the 5:2 approach – making small changes  on just two days a week – to transform your love life, family time, career and fitness too. Each week, a new themed set of exercises will help you take control of the things that matter most to you – plus there’s a six week meal plan with brand new recipes. Kate Harrison charts the highs and lows of her own 5:2 journey with absolute honesty – and her realistic, humorous approach cuts through the self-help jargon.

You can try 5:2ing your family life, fitness and even your money by following these simple tips here.


Small changes, big dreams: how 5:2 helps you to take control

Imagine the life you’ve always dreamed of...

Let me qualify that a bit. Imagine the life that’s a bit like yours, but much, much better.

It’s your life when the kids are getting on brilliantly, and your partner gazes at you as though you’re Brad Pitt/Angelina Jolie (if you’re reading this, Brangelina, then, yes, 5:2 can even work for you). It’s your life when you feel fit and positive: no health worries, no aches and pains, no looming bills you’re struggling to pay. You sleep well, and wake up full of energy.

How does that life sound?

Maybe it’s familiar – you have days like that already and you’re hoping that 5:2-ing your life will give you more of them. Or maybe that sounds like an unattainable dream – or a very cheesy cereal advert. Perhaps you think that life is only for the very lucky few.


But it’s not all about luck. Most of the ‘luckiest’ people I know seem to glide through life, but they’ve put in the work and know where they’re going. Just like a swan, effortlessly serene above the water, but paddling hard underneath.

You probably know there are things you could do right now that would help you make life better. But where would you start – and how on earth would you find the time? When there’s work, and chores, and bills to be paid and DIY jobs to be done and people to be fed, the stuff that could make your life better never gets tackled. If you don’t know where to begin, you never begin at all.

What if you could start small, by making changes just two days a week but feeling the positive effects all week long? What if each tiny change you made took you closer to the passions and the people that really matter to you?

That’s 5:2 Your Life, in a nutshell.

What does 5:2 Your Life actually involve?

It’s a six-week plan of enjoyable activities and ways to make your life better.

There are two parts:

  • The Life Plan - a set of practical challenges and tasks to try out two days a week. Each week has a different theme – and includes an activity and a challenge using proven strategies to make you happier and more productive.
  • The Eating Plan – based on The 5:2 Diet, this has satisfying meal plans for two ‘fast days’ a week (don’t worry – you won’t be fasting completely!) plus advice on how to eat the rest of the time.

The 5:2 Life Plan Themes:

Each week, there’s a different theme – with activities and tasks to help you achieve what you want.

Week 1: Discover what matters to you and what you want to change – and begin to take action

Week 2: Connect with the people you care about and the world you share

Week 3: Simplify your life by getting rid of what’s cluttering it up and tackling complications, especially finances

Week 4: Move – make the mental & physical changes to increase your energy & happiness

Week 5: Relax in the new space you’ve created and enjoy your free time

Week 6: Do – work out what you’re best at and how to do more of it!

Reviews:Imogen on Amazon.co.uk wrote:

I'm not usually a fan of self-help books, but I was interested in a follow-on to the fabulous 5:2 Diet and 5:2 Recipe books by the same author, so I took a look at the Kindle sample.

And bought the book as soon as I'd read the sample!

The author's style is one I find particularly appealing, and just the first few activities seemed so much fun, and so potentially useful, that I really wanted to read the full thing.

It's so well set out: I love the idea of committing to the 5:2 way of eating and an "improve your life" plan at the same time, and having them work in complement to each other.

I've only just begun the activities, but I've already found some amazing tips. I love the Pomodoro Technique, the Whirlwind List, and the Pleasure List, and I'm looking forward to getting to better grips with my dreams and goals.

Oh, and the Diet section of the book has some gorgeous new recipes I want to try out!

5:2 Good Food Kitchen

More Healthy and Delicious Recipes for Everyone, Everyday

Book Cover: 5:2 Good Food Kitchen

How would you like to tuck into Eggs Florentine or Benefit as a Fast Day brunch? A warming Indian Thali or cauliflower cheese-crumb topped soup for lunch? Or a chilli chicken burger or burrito bowl for supper, with raspberry ice or a chocolate truffle as a treat?

The 5:2 Good Food Kitchen includes more than 75 new recipes with a wide selection of vegetarian, vegan and demi-veg friendly meals, plus dishes free from dairy, gluten and sugar. Like Kate’s previous books, every ingredient is calorie counted and the focus is on fresh, full-flavoured meals that can be easily adapted to suit anyone – with tasty variations for fast and no-fast days.

It also includes:

  • 5:2 Food Heroes: forget over-priced supplements, Kate profiles the natural, inexpensive star ingredients that make you invincible on fast days;
  • Inspiring case studies from people who are transforming their lives through intermittent fasting, with amazing changes to their weight, health and confidence;
  • Practical advice on making sense of food scares and myths, from the truth about breakfast to the fat vs. carb debate;

The 5:2 Good Food Kitchen offers fresh, balanced meals that put healthy food at the heart of your life.


Welcome to the 5:2 Good Food Kitchen – where you eat delicious, healthy meals every day of the week

Dear reader,

Let’s talk about good food. About making eating a pleasure, and enjoying fresh, delicious ingredients, prepared and cooked in exciting ways. About making the food we buy and eat as nourishing and tasty as it can be, and about adapting recipes and methods to suit the time we have, our dietary needs and the lives we lead.

That’s what this book is all about.

I don’t believe in  additive-filled ‘diet food’. Or in banning a particular ingredient, or telling you cheese or chocolate are ‘sinful’, or listing page after page of things you should never eat.  And in this kitchen, the aim is to savour good food – and never, ever feel guilty.


This is the fourth book I’ve written about the 5:2 approach to food and eating, but if it’s your first encounter with the lifestyle, then a very special welcome. Later in the book, you’ll find all the information you need to make intermittent fasting – the approach of cutting calories twice or three times a week – as rewarding and enjoyable as possible.

Rewarding? Enjoyable? It may surprise you to hear those words if you’re more worried that fasting means terrible hunger, or taking things to extremes. But as you’ll discover, 5:2 is about liberation from feeling you must eat in ways or at times that don’t suit you.

Welcome to my kitchen

It’s warm and steamy in my kitchen because there’s something delicious bubbling on the hob. If I’m honest, it’s a bit chaotic, too: I don’t have quite enough work surface, and the dishwasher is playing up, and the pull-out larder is full to bursting. But then, how many home kitchens are all stainless steel surfaces and MasterChef style machines? Cooking for friends, family and ourselves can involve new techniques and ingredients, but it’s more about taste and mood, than technical challenge. Whether you want to feel energised, comforted, relaxed… or even seduced, there are dishes in this book that will do the trick.

I’ve chosen every recipe in this book by asking a simple question: does this dish make you feel good? If you have an allergy or intolerance, for example, to gluten, or dairy, then many of the recipes are suitable, or offer easy alternatives. And, as a vegetarian myself (though one who cooks enthusiastically for a carnivorous partner and friends), I’ve made sure there are lots of choices for vegetarians, vegans and pescatarians.

‘Good’ to me means delicious, but also thoughtful, taking into consideration where our food comes from. That’s why I’ve added the Making sense of… sections to look at what’s behind the eating advice we’re given.

Making sense of… eating well

Our 5:2 Facebook group has over 30,000 members worldwide, and people post every day trying to make sense of how to be healthy. They ask:

Will going without breakfast stop me losing weight?

Are artificial sweeteners poisonous?

Does muscle weigh more than fat?

Should I give up wheat?

Is it possible to lose weight without exercising?

Will eating fat give me heart disease or protect me from it?

If you’ve ever been unsure what ‘eating well’ means, then you’re not alone.

Taking a look behind the food scare headlines

As a former BBC and newspaper journalist, I know the same information can be ‘spun’ in a dozen different ways. In my previous books, I looked at the research behind intermittent fasting: now I’m taking a wider look at the most confusing issues around diet and health. I also consulted a leading nutritionist to ensure the book reflects the most up-to-date – and reliable – science.

The Internet makes life even more complicated. It’s fabulous that we can search for information about anything and everything, but the web makes it just as easy for individuals to post misinformation.

My aim in the Making sense of… sections is to help you find answers to the questions that are most important to you. I can’t answer every question, but I’ll show you how I research, so you can do it yourself.

Reviews:Diane Rich on amazon wrote:

Really Informative Read

Great easy read book, really informative for those new to the 5:2 way of eating and a great refresher read for those who have been following this way of eating for a while, like myself. Great recipes and links to online support groups 🙂

on 14 Jan. 2015 Format: Kindle Edition

The Ultimate 5:2 Recipe Book

Easy, Calorie Counted Fast Day Meals You'll Love

Book Cover: The Ultimate 5:2 Recipe Book

The Ultimate 5:2 Recipe Book was published in 2013. It’s a comprehensive and inspiring book which features 85+ delicious recipes, plus 10 fantastic case studies and tips from people who’ve transformed their lives. The book also includes Know-how sections offering advice on 5:2 with the family, travelling on 5:2 and how to keep the weight off! Recently serialised in YOU magazine in the UK.


Part 2: 5:2 Food

I’ve always loved cooking. Actually, that’s not quite true. At school I dreaded Home Economics and produced one of the worst apple jalousie pastry cases my teacher had ever seen. Luckily, I’ve never felt the need to make an apple jalousie since.

Things improved immensely after I left home, which is lucky for readers of this book, but I do still remember the tricky process of teaching myself to cook the food I actually wanted to eat. This means that I’ve worked hard to make these recipes as clear – and as delicious – as possible. All the recipes, including those from our dieters, have been double-tested to make sure they work perfectly every time!


When I started 5:2, I hated the idea of  ‘diet’ food – I’d had my fill of cottage cheese and pineapple on cardboard crisp bread over the years. So at first, I relied on re-heating ready-made soups on Fast Days, but pretty soon I was tempted back into the kitchen to experiment. Of course, I realised that cooking for Fast Days couldn’t rely on sploshes of olive oil, or dollops of butter.

Instead, I focused on fresh, seasonal produce, clever cooking methods – and the most exciting flavours from all around the world. It’s been such fun to put together the book I wish I’d had when I started out.

Of course, the recipes aren’t just for Fast Days – you’ll probably want to make your favourites throughout the week, maybe adding a little extra cheese, oil or meat on a Feast Day.

I really hope the pages of your copy of this book will end up covered in cooking stains and notes or ideas of your own – so feel free to scrawl on the recipes, adapt, eat breakfasts for dinner or dinners for breakfast.  And I’d love to hear what you think – my contact details are at the back of the book!

Before we get cooking, here are a few pointers to help you on your way…

 Think Like a 5:2 Cook

Cooking methods

When it comes to 5:2 cooking, there’s a compromise to be made between flavour and calories. Steaming and boiling don’t involve adding any fats, so they are safe bets calorie-wise. Whereas roasting and frying enhance the flavour of many meats and vegetables, but they do involve using fat (and, therefore, up the total number of calories).

My compromise is to use a 1-cal cooking spray, which you can buy in most supermarkets, for recipes where frying or roasting alone will add the flavour. These sprays are strange to use at first; you spray them on to a cold pan, and they’re white because they’re an emulsion of oil and water, with a few other ingredients added in (including alcohol that the makers say evaporates completely during the cooking process). They also help avoid food burning and sticking to the pan.

When I want a little additional flavour, I will use ‘real’ fats and count the calories – not just in cooking but also in salad dressings.

Whether you’re using sprays or small quantities of oil or butter, it’s usually better to cook at slightly lower temperatures than you’re used to, to reduce the risk of burning. This is particularly important for garlic, which can burn very quickly; burnt garlic tastes horrible and will ruin your entire dish. You can also add a little water or lemon juice if food begins to burn or stick.

For roasting, you can use 1-cal cooking spray or a little oil brushed over the surface of your food with a pastry brush (I like the silicon brushes because they’re easy to wash). If you roast your food wrapped in foil, you don’t always need to add any fat – use herbs or spices to enhance the flavour. (An alternative is to get a pump spray and fill it with olive oil, but it will mean you’re using more calories and it is harder to monitor).

I haven’t included 1-cal cooking spray in the calorie counts for the recipes because how much you use depends on the size of the pan and pan temperature. Generally, you’ll need two or three sprays (and calories) to mist the surface of a medium-large saucepan and two sprays on each side of the veg, meat or fish that you’re planning to roast.

Fats and oils

One look at the calorie chart later in the book will confirm how little fat it can take to completely derail your Fast Day. There are some oils and fats, however, which make up for their calorie count in flavour, even in very small quantities – I’m talking a quarter of a teaspoon. Here is a selection of the oils and fats I use most frequently.

  •  Extra virgin olive oil    I don’t use this for cooking because high temperatures reduce its health benefits, but in salad dressings, the flavour makes it worthwhile.
  •  Sesame oil    The strong nutty flavour that enhances stir-fries and dressings. I like the toasted sesame oil as it has the most intense flavour.
  •  Coconut oil    This is actually solid at room temperature, like butter, and comes in a jar, which means it’s easier to control how much you use. It’s my new favourite fat – strange as that sounds – because it’s very stable at high temperatures and adds a very slight coconut flavour that’s really appealing in curries or spicy dishes.                                   Research also suggests a whole range of health benefits including positive effects on diabetes, brain function and anti-microbial properties. It’s even great as a hand cream (probably best to get it out with a spoon though)! You can’t say that about margarine!
  •  Butter  What? Yes, it’s true. I’d never use it on toast on Fast Days – too dangerously tempting – but for cooking, half a teaspoon will add extra flavour and butter is another fat that doesn’t deteriorate at high temperatures. Butter has had a bad press; in moderation, I think it’s one of the good guys. The tricky bit, of course, is the moderation . . . In baking, you can use the ‘lightest’ spreadable butters, which give the buttery taste and moisture but without as many calories as real butter. Check the labels carefully!
Reviews:C. Cochrane-Davies on Amazon wrote:

Having followed the 5:2 diet religiously since Christmas, I must admit I was getting a bit bored of what I had to eat. It's not that the diet wasn't working (I've lost a stone and a half), it's just that I'd run out of inspiration as to what I could eat. So I was extremely excited when it was announced that there would be a 5:2 Recipe Book to go alongside Kate's original diet book.

With a brief introduction and FAQ at the beginning of the book, there's none of the scary science to confuse, in fact this part is only 32 pages long, and is written in a reader friendly way, with the questions that have been asked frequently on the Facebook page, and a very brief introduction. If you want the science behind the diet, and more in depth instructions as to what to do, I'd suggest you buy Kate's other book.

The rest of the book is dedicated to loads of lovely looking recipes with a collection of beautiful photographs in the middle - thankfully there's not too many photos throughout the book (imagine looking at all those food pictures on a fast day!) as well as a handy calorie calculator at the very back.

The recipes are divided into sections: Great Starts (breakfast and brunch ideas), Super Soups, Hot Stuff (curries and other spicy dishes), Comfort Food, Salad Days, 5:2 To Go (packed lunches etc.), 5:2 On Tour (dishes inspired by travel), 5:2 Treats (dessert ideas) and 5:2 Extras (Salad Dressings etc.) and each section has a "5:2 Lives" page which has real life stories as to how 5:2 has affected different people. Great inspiration when you're feeling the fast day slump! Also in each section there are hints and tips as to how to fit 5:2 into your day to day life - from how to feed your family whilst you fast, to what kitchen essentials Kate recommends.

Overall, it's a great cookbook, with lots of alternatives which mean that there are probably far more recipes than is suggested, written in a lovely friendly manner - and all the recipes have all the ingredients calorie counted as well, so if you leave something out, or change something it's incredibly easy to alter the calorie count to what you have made!

The 5:2 Diet Book

Feast for 5 Days a Week and Fast for just 2 to Lose Weight, Boost Your Brain and Transform Your Health

Book Cover: The 5:2 Diet Book

The 5:2 Diet Book, which was the first full-length book about 5:2, was published in November 2012. It was updated, with new research and tips, in December 2014!

It features all the health and diet benefits of intermittent fasting, with tips and stories from 30 dieters, as well as Kate’s brutally honest diet diary as she embarks on her journey to lose 28lbs. It details the research on the positive preventative effects on cancer, heart disease, Alzheimer’s, Type 2 diabetes and more, and includes tips from dozens of successful dieters, plus basic meal plans.


Dear Reader,

Three years ago, I was overweight, unhealthy and resigned to staying that way, after trying – and failing – with  dozens of diets over three decades.

Then I watched a TV programme that changed my life.

I almost didn’t write that line, because it sounds so cheesy, but it happens to be true. A sixty-minute science documentary opened my eyes to an approach to eating that would transform my body, and my attitude to food. And now I believe it can help anyone reach – and maintain – a healthy weight.

By cutting calories on just two days a week, I lost a total of 32lbs (14.5kg), and I’ve kept it off.  I finally feel in control of food, not the other way round. I am reducing my chances of developing cancer, dementia and diabetes. No wonder it’s a lifestyle I plan to follow… well, for life.

A wonderfully simple strategy for life


I’m not alone. Intermittent fasting and intermittent calorie restriction –  the longer names for the 5:2 approach  - are gaining huge number of followers worldwide. Many are members of the ‘little’ Facebook group I set up when I wanted to share knowledge with a few fasting friends. Not so little now: 35,000 of us share tips, success stories and encouragement!

It’s one of the many reasons why 5:2 is different: it’s a ‘democratic diet’ that is building on both new scientific research and the real-life experiences of a growing community. Because fasting is a beautifully straightforward strategy, rather than a complicated commercial diet,  it adapts to the different  needs of individuals. This book draws on the experiences of thousands of people who’ve embarked on this journey.

Maybe you’re sceptical.  On the face of it, 5:2 has followed the pattern of many fad diets that become flavour of the month overnight, then drop out of fashion almost as quickly.

But intermittent fasting is one diet ‘craze’ that is anything BUT crazy

5:2 is different: it’s sustainable, adaptable and it might help you live longer. The ‘fasting’ part scares some people at first, but you never have to have to go a day without eating.  You simply work one, two or three days of low-calorie eating into your weekly routine, and forget all about ‘dieting’ the rest of the time. Until you step on the scales and see the difference, or try on the jeans that didn’t fit a few weeks ago…

It’s not just about how you look  - it’s also about helping your body to work better

Reducing your calorie intake radically for short periods, triggers changes in your body’s metabolism and brain function that can cut the risk of the diseases we all fear: cancer, heart disease, Alzheimer’s and diabetes. Instead of digesting food, your body focuses on repairing cells damaged by lifestyle and ageing.

Reviews:Cutis on Amazon wrote:

Simply explains all you need to know

My five reasons for recommending this book:

1. The diet is fully explained in easy steps. It explains clearly how, if followed, this diet can help you lose weight easily. But losing weight seems a secondary side effect to the potential health benefits this diet (or approach to food) can offer.

2. The science behind the diet is honestly presented in laymen terms. The author does not exaggerate nor diminish the facts. Where a study has been done on mice the author points out that the 'mouse' outcome might not be the 'human' outcome. The anecdotal evidence is presented appropriately for the reader to discern and give merit to the facts. (There is an abundant supply of website addresses for further reading of much the evidence material).

3. The experience of others using the diet is represented in a series of small journal extracts. I found them very helpful as they give an overview of several different perspectives of the diet. The author does not assume her experience is the bee-all and end-all and makes this perfectly clear.

4. The author gives realistic advice and encourages the reader to adapt the diet (in moderation) to their own specific requirements. There are rules to the diet, but the author clearly wants us to find the maximum enjoyment in the diet in preference to it becoming a bane, a chore, or a sufferance. In short: doing the diet in part is better than not at all. Though the author does stress that the more deviations we take from the rules of the diet the lower the potential benefits might be.

5. I enjoyed the 'easy read' style of writing. The book was deeply informative, yet pleasantly set out. There were no dietary guilt trips or berating of the overweight. On the contrary, it was written in a very inclusive and affirming fashion that will help/inspire readers to improve their health and well-being.

9 Jan. 2013 Format: Kindle Edition