5:2 Diet Meal Plan

While I do believe that the 5:2 diet plan is easier than many of the other diets around at the moment, you may notice that some days can be harder than others. It really can test your commitment and determination sometimes.

One thing I like about this diet plan is that you can eat pretty well anything you want (within reason) on your non-fasting days. It’s not like other diets where you have to give up everything for x weeks. 2 days a week of going without and pushing yourself a little is manageable.

Are you struggling on your 5:2 fasting diet days? Well, here's some tips to help you get through the day

Are you struggling on your 5:2 fasting diet days? Well, here’s some tips to help you get through the day

How easy people find the 5:2 fasting diet plan varies quite a lot. For me, some days are harder than others. But there are a few things that can help.

When you are struggling, it helps to remember why you really want to lose the weight. Use this as motivation to push on. With a big enough ‘why’, then I believe anything is possible. That’s why I recommend the Tony Robbins programs (I can recommend the Get The Edge program, especially day 2). He is great for anyone that is having a difficult time making changes in their life. I remember the very 1st time I ever saw him… it was at a live event, and my life has never been the same since. So I can definitely recommend his stuff.

5:2 Diet Plan Fasting Day Tips

There are numerous other things you can do to make fasting days easier, so check out and try some of these tips if you haven’t already:

  • Snacks are important. I can’t survive without them
  • Try different things, and mix it up a little. What works for one person may not work as well for another. For example, try different size meals. If you are sleeping ok, then maybe try a smaller dinner and have a larger lunch
  • Have a look at the foods that you are consuming. Maybe you can find lower calorie alternatives, meaning that you can have bigger meals to help you through
  • Drink plenty of water (2L/day is great)
  • Protein is good, as it helps suppress your hunger (eg. mix a can of tuna into your salad for lunch)
  • Get a buddy. It helps with your commitment
  • Keep busy. If you are counting down the minutes to the next meal, then time will drag on
  • Get out and exercise. Tied in with keeping busy, it takes your mind off things, makes you feel good, get some fresh air…  exercise is very important. It can really fast track your weight loss
  • Another critical point is to watch what you eat on non-fasting days. Don’t over-eat or make up for fasting days on your days off. Give your system a rest. It will crave sweets less and make your fasting days easier

There is always a healthier alternative. Whether you are on a fasting day or not, just think… Is this nourishing me? Is this cleansing me or clogging me?

Having said all that, I truly believe that what is going on in your mind is so important. If you don’t have the right mindset, then you can have the best intention, but you will never follow through. Make sure you check out Tony’s program here.

So, if you are having a bad 5:2 fasting day and struggling a little, please keep at it. I truly believe this can work for you. It definitely makes you more aware, which can then lead to permanent lifestyle changes that have massive flow-on effects.

Good luck with it. And I hope to hear of your successes soon.


ps. If you have any other 5 2 diet plan tips that work for you, please share below so that we can all help each other…


  1. Avatar Rachael on December 11, 2014 at 6:33 am

    Just when I was ready to throw in the towel, I read this this morning. Thank you!

    • Sarah Sarah on December 12, 2014 at 11:59 pm

      Hi Rachael
      Yes, some days are harder than others. We all have our good days and bad.
      There are many small things that can make a world of difference to your fasting days. So make sure that you try different things to help you get through. But also look at your commitment to losing weight. If you aren’t 100% committed, then you could be setting yourself up to fail.
      Good luck with your weight loss goals.

  2. Avatar Jana on August 24, 2015 at 11:19 am

    I’m going on my fourth week here, and I’m doing great! My sister is my “buddy” for the 5:2 Fast, so it helps because we compare notes each day. Having someone to be accountable to other than myself is very helpful as well. I go to the grocery store each week and buy low calorie snacks, grapes, nuts, rice cakes, etc. so that I always have a healthy snack when I get hungry. On fast days, I stick with cauliflower and cucumbers and a piece of grilled chicken for dinner. We are also incorporating exercise five days a week so hopefully our results will be boosted by the added calorie burning. So far, so good, so much of it is your mind, if you go forward thinking you will succeed, then you will. Yay!

    • Sarah Sarah on August 25, 2015 at 3:09 am

      Hi Jana
      Thank you for sharing your thoughts; it really helps everyone in this community to understand the challenges we all face from time to time. I think its a great idea that you have a fast buddy and that helps you both to move forward and stick to the diet plan. You are so spot on; like any new habit that we try to adopt and incorporate into our life much of it comes back to our mindset. Lets face it many of us know that eating a whole packet of biscuits a whole family block of chocolate or a large cheesy pizza isn’t healthy and is packed full or calories, saturated fats and sugars…. yet we still do it. So what is going on between our ears is huge!
      Thank you for pointing out that if you think you can, you can …. this is the first step to success.
      I hope you and your sister continue the journey and new lifestyle and help each other when times are tough.
      Be sure to come back and let us know how you both continue – I love getting stories of success
      To your health

  3. Avatar Michael P Gmelin on November 17, 2015 at 5:18 pm

    I got derailed by a school function which passed out lunch. This was actually my 2nd fasting day (1st was successful), so I’m not giving up. I do need to plan ahead. Thanks for the tips.

    • Sarah Sarah on January 3, 2016 at 7:20 pm

      Hi Michael
      Firstly let me say I am sorry for the delayed response, a few messages seemed to get lost in a cyber rabbit hole!But I do want to acknowledge your time and comments. It was great to see that you didn’t let one event derail your overall commit to the fasting diet plan. I like that you were determined and committed and that you were going to move forward even if you missed a day. The reality is that some days you may miss a fast, and when that happens you can make the decision to shift your fasting days to another day or you may be happy to settle for one fasting day that week and then recommit to the standard 52diet guidelines of fasting 2 days the next week. The point is you make the decision and decide. When you decide you remain in control. Hope you have continued to do well and achieved great results.
      To your health

  4. Avatar Valarie Gaskins on April 16, 2018 at 3:52 pm

    Mondays are ok but Thursdays are rough! Weight loss has been about 4 lbs since starting on the challenge. I gave into temptation on a non fasting day and ordered onion rings at dinner. But alas, my guardian must have been watching over me as the onion rings were burnt and I sent them back, opting for Brussel Sprouts!

    • Sarah Sarah on April 30, 2018 at 7:59 pm

      Valerie, it will be normal to be tempted. You can eat other foods such as onion rings on non-fasting days, as we encourage a normal diet. As long as you are having this rarely or in moderation as a treat or something special, rather than making it a common occurrence to be eating these or other deep fried fatty foods. This is the good thing about this dietplan is that it is designed to take into account that we are going to be social, eat out and have some ‘junk foods’, fried foods, or sweet treats from time to time. Afterall we want you to enjoy this and see if as a lifestyle choice, not a ‘fad diet’. So do not feel guilty. Just acknowledge it.

      Interesting that you made such a different choice from onion rings to Brussel sprouts. I’m impressed. Keep up the good work at looking at how you eat and how/ why you make certain decisions around food.

      To your health


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