5:2 Diet Meal Plan

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…

smoothie for 5:2 fasting day breakfast
Try a smoothie for your 5:2 fasting day breakfast for a great start to the day


Banana and Berry Smoothie – 125 calories


  • 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)


  1. 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


Asian chicken salad – Serves 2 @ 143 calories each


  • 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)


  1. Cook chicken breast (roast, grill or boil).
  2. Cut into small strips or tear into shreds.
  3. Place chicken onto the salad.
  4. Mix up the dressing and pour over.

Calories: Total=286 calories, or 143 calories per serving

Servings: 2


Minestrone = Serves 4 @ 166 calories each


  • 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


  1. Add the stock, chickpeas, tomatoes, spices and spaghetti to the boil.
  2. A couple of minutes before the pasta is cooked, add the veggies and simmer until the pasta is completely cooked.
  3. 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…


  1. Avatar patricia on August 6, 2014 at 3:29 am

    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?

    • Sarah Sarah on August 6, 2014 at 3:40 am

      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.

      • Avatar Lavinia Larsson on October 23, 2014 at 11:02 am

        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

        • Avatar Diana on May 28, 2017 at 11:45 am

          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.

          • Sarah Sarah on June 11, 2017 at 9:34 pm

            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.

  2. Avatar mike on October 1, 2014 at 4:38 am

    Hi What suggestions do you have for vegetarians? I do eat eggs occasionally and i have pea protein powder.


    • Sarah Sarah on October 4, 2014 at 10:51 pm

      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.

  3. Avatar Mary on November 3, 2014 at 12:53 pm

    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.

    • Sarah Sarah on November 6, 2014 at 3:17 pm

      Hi Mary
      I would estimate this to be about 230 calories. But you would get a few serving s out of that.

  4. Avatar lina on August 23, 2015 at 1:32 pm

    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

    • Sarah Sarah on August 26, 2015 at 11:02 pm

      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

  5. Avatar Peninah on May 1, 2016 at 3:16 pm

    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.

  6. Avatar Sylvia Fox on June 13, 2016 at 11:42 am

    Hi Sarah, I’m wondering if chewing gum is allowed while on a fasting day?

    • Sarah Sarah on June 28, 2016 at 11:12 pm

      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

  7. Avatar Nirvana on August 14, 2016 at 1:17 pm

    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

    • Sarah Sarah on August 19, 2016 at 8:34 pm

      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 Sarah on December 4, 2016 at 4:47 pm

      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

  8. Avatar LuRhe Streb on September 4, 2016 at 4:59 pm

    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!

    • Sarah Sarah on December 4, 2016 at 5:47 pm

      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

  9. Avatar Maryam Khalid on February 13, 2017 at 4:12 pm

    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

    • Sarah Sarah on March 30, 2017 at 7:10 pm

      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.
      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

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