For many, it can sometimes be difficult to come up with a fasting day meal plan that is healthy, nutritious, tasty, as well as low in calories.
But in reality, there are many different options out there, but it does take a little planning, and sometimes a bit of inspiration, to come up with something that meets all the requirements above.
Below is a sample meal plan of just under 500 calories that you can use to help you on your intermittent fasting days.
Of course there may be other ingredients that you would prefer, so feel free to substitute and of the ingredients below, but make sure that you check out the calories of whatever you’re changing so that you don’t blow the limit (you may just get a shock at the calories in some of your favorite foods!)
The fasting day meal plan below comes out at 498 calories, so check it out…
Breakfast
Banana and Berry Smoothie – 125 calories
Ingredients:
- 1 small banana (80g = 71 calories) or mango (100g = 60 calories)
- 100g strawberries (33 calories) – substitute with other berries such as blueberries or raspberries, although these are higher in calories
- 1 tsp honey (21 calories – optional)
Method:
- Just add water and blend until smooth. Easy!
Calories: 125
Servings: 1
Morning Tea
Celery & Carrot Sticks With Tzatziki – 64 calories
- 50g celery sticks (8 calories)
- 50g carrot sticks (21 calories)
- 2 tbsp Tzatziki (35 calories)
Calories: 64
Servings: 1
Lunch
Asian chicken salad – Serves 2 @ 143 calories each
Ingredients:
- ¾ chicken breast, with bones and skin removed (129g/4.5oz) (213 calories)
Salad –
- 100g salad leaves (15 calories)
- ¼ carrot, thinly sliced lengthways (6 calories)
- 1 small pepper (hot chili), thinly sliced (4 calories)
- ¼ cucumber, thinly sliced lengthways (12 calories)
- ¼ red onion, thinly sliced (10 calories)
- A handful coriander (1 calorie)
Dressing –
- 1 tsp honey (21 calories)
- 1 tbsp Lime juice (4 calories)
Method:
- Cook chicken breast (roast, grill or boil).
- Cut into small strips or tear into shreds.
- Place chicken onto the salad.
- Mix up the dressing and pour over.
Calories: Total=286 calories, or 143 calories per serving
Servings: 2
Dinner
Minestrone = Serves 4 @ 166 calories each
Ingredients:
- 1L vegetable stock (42 calories)
- 1 can chopped plum tomatoes (74 calories)
- 100g thin spaghetti (158 calories)
- 300g frozen vegetables (176 calories)
- 2/3 cup cooked chickpeas (or substitute for other types of beans if you prefer) (180 calories)
- ½ teaspoon dried oregano (2 calories)
- Worcester sauce to taste (15 calories)
- Chili flakes to taste (15 calories)
- Small bunch of Basil (1 calorie)
- Ground pepper to taste
Method:
- Add the stock, chickpeas, tomatoes, spices and spaghetti to the boil.
- A couple of minutes before the pasta is cooked, add the veggies and simmer until the pasta is completely cooked.
- Then add the Worcester sauce, pepper and basil to taste.
Calories: Total=663 calories, or 166 calories per serving
Servings: 4
Tell us what your favorite 5:2 fasting day meal ideas are…
If you have some great meal plan suggestions, please feel free to share them in the comments section below to help inspire others on their weight loss journey…
No trouble keeping to plan on fast days until I reach the evening, when I get desperate for something more, and I mess it all up without fail. Could be because I live alone and have very little willpower! any suggestions?
Hi Patricia
Thanks for your message. I am a little the same, but have found a routine that works for me. You may have to just keep trying until you find what works for you.
Maybe try eating a little less throughout the day so that you can have a larger dinner to get you through the night.
Also check out this post here for some other ideas on what you can try.
Good luck with it.
Sarah
Im exactly the same and have found that miso soup is a perfect late ish snack and only 35 calories so i sabe that amount for my lovely soup.
Hope that helps
Lavinia
Miso soup is my primary fasting day aid. The salt, protein and some low cal veg, no tofu is very satisfying. Even 1/2 cup can take the edge off hunger.
Yes Great suggestion Diana, I often have a miso soup in the afternoon. It definitely does take the edge off and at 30 – 40 calories is a great light meal to try you through between meals. I agree that the miso in protein seems to fill you up abating any cravings and hunger pains. Be sure to keep some in the pantry and at the office and it can become your go to even on non-fasting days.
Hi, I know this comment is years late and I hope you are still on your weight loss or maintenance journey. A good tip to help you with dinner when coming off a day of fasting, is to prepare a low carb, low calorie or whatever plan you are following casserole or bulk meal on Sunday so you can enjoy portions of it daily to keep you from being unprepared and tempted to make bad food choices. I hope this helps.
Hi What suggestions do you have for vegetarians? I do eat eggs occasionally and i have pea protein powder.
Cheers
MIKE
Hi Mike
Thanks for this great question. I predominantly eat a vegetarian diet and always eat vegetarian on the days I am fasting. Check out my typical meal plan here.
I hope this helps and gives you some inspiration.
Sarah
Does anyone know how many calories in Cabbage Soup w/2 carrots,1 onion,1/2 head of cabbage and 2-3T tomato paste with water to cover.
Hi Mary
I would estimate this to be about 230 calories. But you would get a few serving s out of that.
I have found that I am now so aware of calories every day..not just fast day. So I am eating contentiously every day. It’s working! Thanks
Hi Jana
I am so happy that by adopting the 52 diet it has made you so aware of the food you are consuming not just on fast days but everyday. I noticed that this was the added benefit I enjoyed as a result of having to watch my calories and learn how much energy was in the ‘everyday’ foods I ate. Thank you for sharing this with us and letting us know that this new found way of looking at food is helping you to lose weight and improve your health. I am glad we could help you with your journey.
Here’s to your continued success
Sarah
I am doing great the diet in Kenya. My problem is getting alternatives for the meal plan suggested since most of the ingredients therein are not readily available.
I am also struggling generally, my discipline isn’t quite there.
I need encouragement.
Thanks
Hi Peninah,
Thank you for taking the time to email us about your concerns with having access to certain fasting foods from your country. Have you already joined our 5:2 Intermittent Fasting Beginner’s Program, the 4 Week Challenge? If not here’s the link: http://thefastingdietplan.com/products/quick-start-guide/
Regarding the meal plans, your meals could consist of soup, salad, a curry or stew, perhaps some eggs fish or chicken. I am sure these foods are available in Kenya. You do not need to over complicate it. If it’s easier for you just stick to some really simple foods you may like to try some of these low calorie dishes here:
http://thefastingdietplan.com/recipes/spinach-and-egg-whites-omelet/
http://thefastingdietplan.com/recipes/52-fasting-day-meal-plan-2/
http://thefastingdietplan.com/recipes/homemade-chicken-cabbage-soup/
http://thefastingdietplan.com/recipes/low-calorie-tuna-salad/
Do what you are told from the quick start guide and the emails you will receive over the coming weeks it will set you up for achieving your goals and during this time you will lose weight and burn fat if you follow the plan.
If you need motivation please read these articles:
http://thefastingdietplan.com/food/food-and-nutrition/
http://thefastingdietplan.com/planning/exercising-while-on-a-fasting-diet/
http://thefastingdietplan.com/information/52-diet-tips-healthy-eating-habits-start/
Hope this helps. If you have any concerns please let us know.
To your health,
Sarah
Hi Sarah, I’m wondering if chewing gum is allowed while on a fasting day?
Hi Sylvia
Great question! Yes you can chew gum. I would stick to the sugar free calorie free versions so that you do not ingest unnecessary sugar. Hidden sugar will add to your calorie count on fast days. Chewing gum for some people helps suppress their appetite and prevents them from getting so hungry or eating out of boredom or something to do. If you are going to chew the sugar free gums just don’t go too heavy on them as they can be known to have a laxative effect (be sure to red the packet for details).
To your health
Sarah
I do 16:8 every day and have combined it with 5:2. I usually only eat two meals with 16:8 (My eating window is 10am till 6pm). I feel more satisfied eating two “larger” meals than three smaller ones. Tomorrow I’m doing chicken and mushroom soup with a bit of rice (184 Calories) as my first meal and plan on having some oven baked crumbed fish and oil free fried eggs (2 whites & 1 yolk) for supper (313 Calories). I only drink water on 5:2 days and I don’t do snacks. I’ve lost almost 5 pounds in three weeks
Hi Nirvana
Congratulations on the great success you have had in your first 3 weeks. With results like this it helps to keep you motivated and following through. Thank you for sharing your insights into how you eat throughout your fasting days. You have done what many do when they are really kick things up a notch and that is eat within a window of 8hrs only and fast the remaining 16 hours. it sounds like this is working for you and I appreciate you sharing that with us. be sure to come back and share your future success and achievements or any other insights that you discover on this journey.
To your health
Sarah
Hi Nirvana I am glad you have found a regime that works for you. Eating within a 16 hour window incorporates another type of intermittent fasting; some people like some dont as they dont like additional structure. Thank you for sharing your tips about eating 2 meals a day and drinking only water. I hope you are continuing to see results. To your health Sarah
I like 1/2 cup of cottage cheese with yummy home grown tomatoes on top. Only 90 calories (2% low fat) and gives me protein to keep the hunger pains away on fasting day. I frequently have trouble getting to sleep on fasting days. Any suggestions? I can’t remember exactly when I started, a few weeks ago, but I’ve lost 10 pounds! I think I have found a way to actually stick to this way of eating long term! Thanks for helping us along on our journey with your suggestions!
Hi Lurhe Thanks for sharing your tip of one of your fasting day staples. This is perfect for a snack or could be a side dish to add to a larger/ main meal. I don’t know why no one else has shared this before.
I love it! Cottage cheese and tomatoes is a great combination. To add some additional flavour I like having fresh basil or other fresh herbs with a dash of salt and fresh cracked pepper too.
Thanks again and keep up the good work; you have achieved great results and I am glad you have found a way of eating that you can incorporate into your lifestyle long term.
If you have any other suggestions be sure to add them here or on the facebook page https://www.facebook.com/thefastingdietplan/
To your health
Sarah
Hello.. I have PCOS and I would like to know what should I eat on non fasting days? And how long should be a fast on fasting day?Thank you
Hi Maryam,
Diet and exercise are important parts of managing PCOS. This is because women with PCOS often have higher levels of insulin (a hormone) in their blood, and many have trouble maintaining a healthy weight.
Choose:
Fresh fruits or frozen/canned fruit without added sugar,
Non–starchy fresh vegetables or frozen/canned vegetables such as broccoli, spinach, and carrots
Instead eat whole gluten-free grains like oatmeal, brown rice, and quinoa.
High fiber cereals
High fibre baked goods made from whole wheat flour and oats, buckwheat
Always combine a lean protein and complex carb at every meal/snack.
And drink two liters of purified water per day. You can flavor your water with fresh citrus, cucumber, mint or berries.
However, there are foods that should be avoided by women with PCOS. Avoid processed and refined foods such as white flour, sugar, breads & pasta. Avoid refined sugar, high-fructose corn-syrup, artificial sweeteners, artificial colors, MSG, trans-fats and high saturated fat.
How long should you fast on fasting days? A Fast day is actually supposed to be 36 hours and not 24 hours, as you will have your last normal meal on the evening of the one day (example Sunday night) and only eat normally again on the second morning thereafter such as Tuesday morning. You can find a thorough explanation of how long to fast here: http://thefastingdietplan.com/faq/#q9
Hope this helps you
To your health
Sarah