5:2 Diet Meal Plan

A good breakfast is important, even on fasting days.

It’s important not to overdo the number of calories in the morning, to give yourself some leeway in the evening. So how to have a decent breakfast but keep calories low?

This is easily accomplished with the following recipe for an Egg-whites and Spinach omelet (or omelette).


  • 3 Egg Whites [51 Calories]
  • 1/2 cups Spinach, finely chopped [3 Calories]
  • 3 Cherry Tomatoes, thinly sliced [15 Calories]
  • 1 TSP Grated Parmesan Cheese [11 Calories]
  • Pinch of Pepper


Whisk together egg whites, then mix in the spinach and tomatoes. Pour into a skillet that is (lightly) sprayed with cooking spray. Add the pepper. Cook to your liking, then sprinkle the Parmesan just before serving.

Total Calories: 80



  1. Avatar keith cowden on April 17, 2014 at 9:54 pm

    This sure looks like it will work for me! is there a group on facebook that you use?

    • Admin Admin on April 18, 2014 at 1:05 am

      Hi Keith
      No, we don’t have a facebook page yet, but was thinking of starting one shortly, so keep an eye out!

  2. Avatar Daniella Gibbs on July 13, 2015 at 10:46 am

    When I look over the food items and their calories. What do you mean by “piece” ? Like a piece of celery could be 7 calories. Is that a whole celery or one slice of celery? Like 6 pieces of tomato is 11 calories, what is a piece?

    Thank you for clearing up my confusion.

    • Sarah Sarah on August 4, 2015 at 3:25 am

      Hi, sorry for the confusion. What I mean by “piece” is just a typical slice or segment of the fruit or vegetable, etc.
      Based on this, it would be a stick of celery, or a piece of tomato would be when you cut a tomato up into 8 pieces for example.
      It is difficult to generalize, because fruits and veges vary so much, but it would normally be how it would typically be served.
      Hope that helps.

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