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The 5:2 Coconut Diet


Only diet 2 days a week and still lose weight.


The fast, revolutionary NEW way to shed the kilos fast!

Move over low carb, low fat, and deprivation diets. Everyone is talking about the 5:2 Diet. The plan is so simple – you eat normally for 5 days a week, and diet or fast for just 2 days (non-consecutive days eg. Monday & Thursday), where you limit your calorie intake to 500 calories a day. It’s so easy and effective, and with proven results, it’s revolutionising weight loss because you only diet for 2 days a week and still lose weight!

    Now, your Diet Days are easy thanks to the FatBlaster Coconut 2 Day Plan.

  • Coconut Detox is the perfect 5:2 Diet companion as it’s specially formulated with fat free coconut water, loaded with electrolytes for hydration, and Coconut MCT’s renowned for their thermogenic fat-burning potential.
  • Coconut Detox is your super easy 500 calorie Diet Day answer!

  • It’s the easy, effective way to do the 5:2 diet. The amazing success of the diet is based on your two Diet or Fast days, where it’s very important to limit your calorie intake to just 500 calories a day. To make this easy while helping to fill you up, simply substitute breakfast, lunch and dinner with Coconut Detox, while adding a 100 calorie salad, low fat yoghurt or a fruit to each meal. It’s that simple!.
 
Your meals on diet days could look like this.

5:2 diet meal

5:2 Diet Meal Plan


Meal Plan one

    Breakfast

    Fruit Compote (67 Calories per serve)

    Ingredients
  • 3 halved strawberries
  • ¼ cup blueberries
  • ¼ cup raspberries
  • 1 tablespoon fat free yoghurt
  • 1 teaspoon honey
  • Directions
  • 1. Mix together strawberries, blueberries and raspberries.
  • 2. Add tablespoon of fat-free yoghurt
  • 3. Drizzle teaspoon of honey





  • Coconut Detox 1 Serve (70 Calories)







    Lunch





    Coconut Detox 1 Serve (70 Calories)








    Dinner

    Beef Patty Dinner (290 Calories per serve)

    Ingredients
  • 100g extra lean beef
  • 1 chopped onion
  • 1 tablespoon chopped parley
  • ¼ ground cumin
  • 50g green beans
  • 50 g corn kernels
  • Directions
  • 1. Preheat Oven to 200 degrees
  • 2. Shape lean beef, chopped onion, parsley and cumin in patty
  • 3. Place on oven tray
  • 4. Bake 8-10 minutes turn once until cooked
  • 5. Served with beans and corn steamed.

  • Coconut Detox 1 Serve (70 Calories)





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Meal Plan Two

    Breakfast

    Honey Ricotta Toast (148 Calories per serve)

    Ingredients
  • 1 sliced wholegrain toast ( or Fruit Bread)
  • 2 tablespoons of low fat ricotta
  • 1 teaspoon honey
  • Cinnamon
  • Directions
  • 1. Add ricotta to toast
  • 2. Drizzle honey over toast
  • 3. Sprinkle cinnamon over toast






  • Coconut Detox 1 Serve (70 Calories)








    Lunch



    1 Boiled Egg (78 Calories)










    Coconut Detox 1 Serve (70 Calories)









    Dinner

    Coconut Detox 1 Serve (70 Calories)

    SALMON & AVOCADO ON TOAST (105 Calories per serve)

    Ingredients
  • 1 baguette
  • 1/2 small red onion
  • 1/2 cup (125 mL) regular sour cream
  • 1 tbsp (15 mL) freshly squeezed lime juice
  • 1/2 tsp (2 mL) ground cumin
  • 1/4 tsp (1 mL) each salt and ground black pepper
  • Snipped chives (optional)
  • 1 avocado
  • 12 slices smoked salmon, about 1/2 lb (250 g)


  • Directions
  • Make ahead:
    Toast baguette slices up to 2 days before serving. Store in an airtight container at room temperature. Prepare cumin-lime sauce up to 1 day ahead. Wrap and refrigerate. Don’t slice avocado until just before it’s needed (or else it will turn brown). When ready to serve, slice and peel avocado and assemble toasts.


  • 1. Preheat oven to 400F (200C). Cut 12 slices from baguette, each about 1/2 inch (1 cm) thick. Serve leftover baguette with dinner or use the next day for french toast. Arrange slices on a large baking sheet. Toast in centre of 400F (200C) oven, turning over halfway through, until bread is golden and crisp on both sides, from 6 to 8 minutes. Remove from oven. Cool on a wire rack.

  • 2. To make cumin-lime sauce, finely mince onion. It should measure about 1/4 cup (50 mL). Do not use any more than this or the onion will be overpowering. Place in a small bowl. Stir in sour cream, lime juice, cumin, salt, pepper and chives, if using. Taste, then add more seasoning, if needed.

  • 3. Slice avocado in half, remove peel and discard pit. Slice each half crosswise into 12 slices, each about 1/4 inch (0.5 cm) thick. Spread slices out, then sprinkle with additional pinches of salt and pepper, if you like. Spread about 1 heaping teaspoon (7 mL) cumin-lime sauce over each baguette toast. Place 2 slices of avocado on each toast. Cover with a piece of salmon, folding over or draping to fit. Then place 1 teaspoon (5 mL) sauce on salmon. Repeat with remaining toasts, salmon and sauce. Arrange on a platter and serve immediately.

  • 4. Spread the spinach filling over half the omelette, leaving a 10mm border and reserving 1 tablespoon of the mixture for the garnish. Lift up the omelette at the edge nearest the handle and fold in half, slightly off-centre, so the filling just peeks out. Cook for 2 minutes. Slide the omelette onto a plate and garnish with the reserved filling. Serve at once.
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Meal Plan Three

    Breakfast





    Coconut Detox 1 Serve (70 Calories)








    Lunch

    Coconut Detox 1 Serve (70 Calories)

    Asian tuna salad (178 Calories per serve)

    Ingredients
  • 350g tuna steak, cut into strips
  • 3tbsp soy sauce
  • 1tsp wasabi paste
  • 1tbsp sake or dry white wine
  • 200g mixed salad leaves
  • 150g baby yellow tomatoes, halved
  • 1 cucumber, sliced in wide, fine strips

  • Dressing :
  • 2tbsp soy sauce
  • 1tbsp lime juice
  • 1tbsp brown sugar
  • 2tsp sesame oil
  • Directions
  • 1. Mix together the tuna, soy sauce, wasabi and sake or white wine in a non-metallic bowl. Leave to marinate for 10 minutes.
  • 2. Arrange the salad leaves, tomatoes and cucumber on four serving plates.
  • 3. Make the dressing by combining all the ingredients in a screw-top jar.
  • 4. Heat a nonstick frying pan over a high heat, add the tuna and fry for about 10 seconds on each side or until seared. Place the tuna on top of the salad, drizzle with the dressing and serve.
  • Serves 4
  • Prep time : 15 mins, plus marinating
  • Cooking time : 1 min

  • Dinner

    Coconut Detox 1 Serve (70 Calories)

    Mushroom stroganoff (90 Calories per serve)

    Ingredients
  • 1tbsp rapeseed oil
  • 1 large onion, thinly sliced
  • 4 celery sticks, thinly sliced
  • 2 garlic cloves, crushed
  • 600g mixed mushrooms, chopped
  • 2tsp smoked paprika
  • 250ml vegetable stock
  • 150ml soured cream
  • Pepper


  • Directions
  • 1. Heat the oil in a nonstick frying pan. Add the onion, celery and garlic and cook for 5 mins or until beginning to soften. Add the mushrooms and paprika and cook for a further 5 minutes.
  • 2. Pour in the stock and cook for a further 10 mins or until the liquid is reduced by half.
  • 3. Stir in the soured cream and season with pepper. Cook over a medium heat for 5 mins. Serve immediately.

  • Serves 4
  • Prep time : 10 mins
  • Cooking time : 25 mins
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Meal Plan Four

    Breakfast




    1 Banana (90 Calories)











    Coconut Detox 1 Serve (70 Calories)








    Lunch

    Tuna and bean salad (110 Calories per serve)

    Ingredients
  • 1 can cannellini beans (110g drained): 100 calories
  • 1 can John West Tuna Chunks In Spring Water (56g drained): 63 calories
  • 1 small red pepper (75g), finely chopped: 24 calories
  • 40g red onion, finely chopped: 16 calories
  • 4 small radishes, finely chopped: 1 calorie
  • 1/2 lemon, squeezed: 6 calories
  • 1 tbsp balsamic vinegar: 10 calories

  • Directions
  • 1. Finely chop the onion, radish and red pepper and mix together in a bowl
  • 2. Add the drained and rinsed beans, and the drained tuna.
  • 3. Pour over the lemon juice and balsamic vinegar and mix well.
  • 4. Add salt and pepper to taste, then serve.

  • Coconut Detox 1 Serve (70 Calories)





    Dinner




    1 Boiled Egg (78 Calories)









    Coconut Detox (70 Calories)






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Meal Plan Five

    Breakfast

    ½ Cup Natural Fat Free Yoghurt (85 Calories)












    Coconut Detox 1 Serve (70 Calories)








    Lunch

    Coconut Detox 1 Serve (70 Calories)

    Duck Stir fry with ginger & Greens (160 Calories per serve)

    Ingredients
  • groundnut oil
  • 2 skinless duck breasts, cut into thin strips
  • 1 tbsp finely chopped ginger
  • ½ red chilli, sliced
  • 4 spring onions , sliced
  • 500g pak choi , sliced
  • 1 tsp soy sauce
  • 1 tbsp honey
  • 2 tbsp oyster sauce
  • 1 tsp cornflour

  • Directions
  • 1. Get a wok really hot and add 2 tsp oil. Carefully tip in the duck and stir-fry for 2 minutes, then remove with a slotted spoon. Add 1 tsp more oil and tip in the ginger, chilli, almost all the spring onions and the pak choi. Cook until the pak choi is just wilted.
  • 2. Drizzle in the soy, honey and oyster sauce and add the duck back into the wok then bubble for a minute. Mix the cornflour with 2 tsp cold water and stir until smooth, add to the wok and cook until the sauce thickens and becomes glossy. Sprinkle over the remaining spring onions before serving.


  • Dinner

    1 cup fresh red raspberry (65 Calories)












    Coconut Detox 1 Serve (70 Calories)






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Meal Plan Six

    Breakfast

    Strawberry Banana Smoothie II (74 Calories per serve)

  • An all natural nonfat strawberry banana smoothie to kickstart your day.
  • Ingredients
  • 1/2 cup nonfat yogurt
  • 1/2 large banana
  • 3 large strawberries
  • Directions
  • 1. Slice strawberries and banana.
  • 2. Add all ingredients to blender. Blend well.





  • Coconut Detox 1 Serve (70 Calories)







    Lunch

    Coconut Detox 1 Serve (70 Calories)

    Asian tuna salad (178 Calories per serve)

    Ingredients
  • 350g tuna steak, cut into strips
  • 3tbsp soy sauce
  • 1tsp wasabi paste
  • 1tbsp sake or dry white wine
  • 200g mixed salad leaves
  • 150g baby yellow tomatoes, halved
  • 1 cucumber, sliced in wide, fine strips

  • Dressing :
  • 2tbsp soy sauce
  • 1tbsp lime juice
  • 1tbsp brown sugar
  • 2tsp sesame oil
  • Directions
  • 1. Mix together the tuna, soy sauce, wasabi and sake or white wine in a non-metallic bowl. Leave to marinate for 10 minutes.
  • 2. Arrange the salad leaves, tomatoes and cucumber on four serving plates.
  • 3. Make the dressing by combining all the ingredients in a screw-top jar.
  • 4. Heat a nonstick frying pan over a high heat, add the tuna and fry for about 10 seconds on each side or until seared. Place the tuna on top of the salad, drizzle with the dressing and serve.
  • Serves 4
  • Prep time : 15 mins, plus marinating
  • Cooking time : 1 min

  • Dinner

    Watermelon and Yoghurt (120 Calories per serve)

    Ingredients
  • 2 cups of slices Watermelon
  • ½ cup low fat yoghurt
  • Directions
  • Add 2 cups of sliced watermelon and half cup low fat yoghurt.










  • Coconut Detox 1 Serve (70 Calories)





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Calorie Counter


Meat
Food Calories
200g grilled chicken breast with skin 346
200g grilled sirloin steak 426
200g grilled turkey breast fillet 310
200g grilled lean lamb loin chop 443
200g grilled lean pork fillet 340
Fish
Food Calories
200g baked cod fillet 192
200g grilled mackerel 478
200g grilled red mullet 242
200g fried red snapper fillet 252
200g grilled salmon 430
200g canned tuna in brine 198
200g canned tuna in oil 378
Pasta
Food Calories
100g fresh penne 159
100g white boiled spaghetti 104
100g wholemeal boiled spaghetti 113
Potatoes
Food Calories
100g baked with skin 136
100g fried chips 239
100g mashed potatoes with milk/butter 104
100g roast potatoes 149
100g boiled sweet potatoes 85
Vegetables
Food Calories
100g boiled peas 69
100g boiled asparagus 13
100g raw avocado 190
100g boiled broad beans 81
100g raw green beans 24
100g boiled broccoli 24
100g boiled green cabbage 17
100g raw carrots 30
100g boiled cauliflower 28
100g boiled celery 8
100g cos lettuce 16
100g boiled mixed vegetables 42
100g raw cup mushrooms 13
100g boiled pumpkin 13
Fruits
Food Calories
1 unpeeled apple 56
100g bananas 95
100g blueberries 30
100g grapes 60
1 medium sized kiwi fruit 29
100g lychees 58
1 mandarin 25
100g mangoes 57
100g honeydew 28
100g watermelon 31
1 orange 44
1 peach 36
1 pear 83
100g strawberries 27
100g tomatoes 16
Eggs
Food Calories
scrambled eggs with milk 296
2 fried eggs 214
2 poached/boiled eggs 148
Rice
Food Calories
100g boiled basmati rice 123
100g boiled brown rice 141
100g boiled white rice 138