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Fast diet 340 calorie pork dinner

Updated on November 15, 2013
Fast diet 5-2 pork dinner
Fast diet 5-2 pork dinner

The so-called Fast Diet, or 5-2 lifestyle has become very popular, perhaps because it isn't really a diet. It is more of a lifestyle choice, and much easier to keep than a strict diet. The basic idea is that for a couple of days a week you lower the amount of food you eat to 5-600 calories for the day. It's a flexible system and up to you how you want to apply it. My personal version of this is 6-1 , once a week :)

Shown here is my recent dinner for one of those days. A nutritious 340 calorie porkchop meal that keeps your hunger at bay.

The trick is to use 0 fat when cooking and the way to manage that is to use a ceramic frying pan. Make sure you don't use more than a teaspoon of oil when serving and don't add more than 2 small spoons of potato salad! Drink water or tea. NO SUGAR!

Background image is making meal (check out my ceramic pan!).

Cook Time

Prep Time: 10

Total Time: 15

Serves: 1


  • 100 grams Porkchops (boneless) - 120ca
  • 1 portion Lettuce - 10ca
  • 1 Tomato - 10ca
  • Broccoli - 15ca
  • Half an onion - 15ca
  • Fresh garlic
  • 80 grams Potato Salad - 120ca
  • 1 teaspoon soy sauce - 5ca
  • 1 teaspoon olive oil - 45ca
  • fresh lemon
  • Salt, pepper


  1. Use 1 porkchop per person. Buy boneless, or cut the bone away at home. Make sure you trim off ALL fat.
  2. Dice half a onion and as much garlic as you want.
  3. Boil broccoli to taste.
  4. Fry your pork in a ceramic pan without adding any fat. Add onion, garlic salt and pepper. Fry on medium/high heat for 3 minutes on the turn over on the other side.
  5. While it cooks, brush it with teaspoon of soy sauce, season with salt and pepper. Let it fry until the juices rise to the top.
  6. Serve with the boiled broccoli, rinsed lettuce, diced tomato and 2 tablespoons of potato sallad.
  7. Add 1 teaspoon (5ml) of olive oil &pressed lemon over broccoli.
  8. Done.
ZWILLING Spirit 3-ply 12" Stainless Steel Ceramic Nonstick Fry Pan
ZWILLING Spirit 3-ply 12" Stainless Steel Ceramic Nonstick Fry Pan

Making your food without any added cooking fat is essential. A ceramic pan is what I use.



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      Jason Sositko 4 years ago

      @kindoak: That's interesting. Here in the United States, a punch line to a common joke is the obese person eating large quantities of food, only to wash it down with a low calorie "diet" soda. I wonder what, if any correlation there is to obesity and these substitutes actually causing what they seek to avoid?

    • kindoak profile image

      kindoak 4 years ago

      @Jason Sositko: I wouldn't. Even substitutes trigger a body response. Anything sugary will trigger cravings like crazy and make the fasting day more difficult. Add lemon instead of sugars to the tea. As for everyday sugars / substitutes - they are pretty easy to quit. Takes about 2 weeks.

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      Jason Sositko 4 years ago

      @kindoak: I am actually going to start this today, I am going to substitute the pork chop with a chicken breast for today. I drink a lot of green tea mixed with black tea. What's your opinion on sugar substitutes? I know they all have reported problems, not sure if the science is clear, I do stay away from white sugar as much as possible.

    • kindoak profile image

      kindoak 4 years ago

      @Jason Sositko: My usual intake is 2000 - 2200 depending on activity. I'm not a very muscular man so it would be higher for others. Even if the average intake would be too high, just semi-fasting a day a week would make a noticeable difference.

      My tip is to skip breakfast- just drink coffee, tea, water etc - then eat extremely little during early afternoon - say 2-ish., make sure you get some salt. My special is a couple of olives in water + an apple. That will keep you alive until "dinner time". This way, you have about 500k for the dinner which is enough to get a good stomach fill and sleep easy.

    • profile image

      Jason Sositko 4 years ago

      That pork chop is looking good. I am intrigued by this diet or lifestyle choice, what is your normal daily calorie intake? I used to do a 1 day fast a week, not sure why I got away from that. I always felt better mentally after it. I might give this a try as an alternative.