5:2 Fasting Diet Meal Plan

Are you starting the 5:2 fasting diet? If you answered yes then this post is for you. You’re probably wondering how you can consume just 500 calories in a day, in this post we’ll explain, and also give you a few meal plan ideas.

More information on the 5:2 fasting diet –

The 5:2 fasting diet is a diet in which you eat like you normally would for 5 days a week, and for the other 2 days you fast and only eat 500 calories (600 if you’re a man). Without the right food and diet plan this would be very difficult. Although consuming 500 calories in a day is fine to do for a day, make sure you don’t fast for two consecutive days as this may do more harm than good. To really get the most out of this diet you could purchase meal replacement shakes as they contain all the vitamins, minerals and micro-nutrients that you need.

Skipping meals isn’t the way to do the 5:2 fasting diet, you need to make sure you still eat breakfast, lunch and tea. Understandably you may find it difficult stay inside of the  daily calorie limit, so we have put together a few meal ideas for you.

Breakfast – Fluffy Banana Pancakes

Each pancake is 74 calories. Only eat one pancake.

Recipe –

– 85g self-raising flour

– 1/4 tsp baking powder

– 1 large egg whites

– 1/2 tbsp caster sugar

– 225ml semi-skimmed milk

– 1/2 ripe, medium banana

– 1/2 tsp sunflower oil, for frying

– 100g mixed fresh berries, such as raspberries, blueberries, redcurrants and strawberries

– 2 tsp agave nectar, honey or golden syrup.

Lunch – Chicken Fried Rice

Recipe is for 6 servings, each serving should be about 3/4 full bowl and is 189 calories.

Recipe –

– 2 cups Pacific Organic Low Sodium Chicken Broth

– 1 cup water

– 12 oz boneless, skinless chicken breasts

– 2 — 8.8 oz pouches Uncle Ben’s Ready Rice Whole Grain Brown Rice

– 1 Tbsp sesame oil

– 1 small onion, chopped

– 2 cups frozen peas and carrots

– 1 Tbsp minced garlic

– 2 eggs

– ¼ cup Kikkoman Less Sodium Soy Sauce

– 20 green onion stalks, chop and divide

Tea – Beef and Broccoli Stir Fry

Recipe is 4 servings, and the serving size is 2/3 plate/bowl. 230 calories.

Recipe –

3/4 lbs sliced thin sirloin beef

1 1/2 Tbsp cornstarch

2 Tbsp peanut oil

1 tsp minced fresh ginger

2 Tbsp water

1/2 lb broccoli florets

1 chopped red bell pepper

1/2 cup snow peas, cut ends off and de-vein

1/4 cup drained water chestnuts

1 Tbsp minced garlic

1/8 cup reduced-sodium soy sauce

Juice from 1 large orange

1/2 tsp crushed red pepper.

Adding all the calories up you get 493 which is a suitable amount. You can drink anything that doesn’t contain calories during fasting days. We will get another 5:2 fasting diet meal plan in the next few days and will continue posting two every week so you never get bored of the same food! If this post has helped you out share it with your friends and family. Cheers!

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