5:2 diet meal plans: What to eat for 500 calorie fast days

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The 5:2 diet is taking the world by storm. In short, the diet allows you to eat what you like (within reason), for 5 days as long as you have 2 non-consecutive fast days where you eat just 500 calories. Read our guide for the 5:2 diet for more information. 


The fast days are undoubtedly the hardest part of the 5:2 diet but we’re here to show you that it doesn’t have to be a food-free day. There are many different ways to eat your 500 calories on your fast days. You can split the calories over breakfast, lunch, dinner and snacks or you could simply opt to eat breakfast/lunch and dinner or just one main meal and some snacks.


We’ve calorie counted some of our favourite recipes and snacks so you can build a tasty meal plan that suits you. We’ve also put together a few sample meal plans so you can get an idea of just how far 500 calories can go – you’ll be surprised! 

Sample meal planners 


Now make your own meal planners with our calorie-counted breakfasts, lunches, dinners and snacks! 











Where to next? 

Healthy recipes 
150 meals under 500 calories
Never be hungry again: 30 ways to stay fuller for longer


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