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

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Prawn and squash curry
The 5:2 diet just got easy thanks to our handy 5:2 diet recipes and meal plans. From breakfast to lunch, from dinner to snack time, we’ve got lots of recipes to keep you on track when it comes to taking part in the 5:2 diet.

The 500 calorie fast days are obviously the hardest part of the diet - how on earth are you supposed to survive on just 500 calories all day? Don’t worry it can be done. We’ve got it the 5:2 diet covered with handy meal plans, recipes and tips and tricks along the way.

The point of the 5:2 diet is that you give your body 2 fast days and 5 days where you eat normally, albeit slightly healthier. The diet is fast becoming the nation's favourite weight-loss option and the fast days needn't be as scary as they sound.

We're not saying they're not going to be hard but if you plan your day thoroughly with the help of shopping lists and meal plans you can make sure they're as easy as they possibly can be.

We've collected together calorie-counted recipes and ideas for breakfast, lunch, dinner and snacks so you can piece together a 500 calorie meal plan that suits you. Some people like to have one big meal, while others need to eat more frequently.

Our meal planners below will show you how it's done, then it’s over you. Pick from our breakfasts under 100 calories, lunches under 200 calories and dinners under 200, 300 and 400 calories to make the most out of your 500 calories.

Being on a diet doesn't mean missing out on your favourite treats. We've got lots of low calorie versions of classic meals including curry, stir-fries, sandwiches and more.

And of course, we’d love to hear how you’re getting on with your 5:2 diet progress so feel free to comment below.



Sample meal planners 

476 calorie day

491 calorie day

Breakfast - 94 calories

Sultanas, Greek yogurt & almonds

Breakfast - 94 calories

Spinach omelette

Lunch - 170 calories

Crushed new potatoes and shoots

Lunch - 132 calories

Chicken miso soup

Dinner - 170 calories

Chinese vegetable chow mein

Dinner - 238 calories

Moroccan root tagine with couscous

Snack - 42 calories

Two satsumas

Snack - 27 calories 

1 Bear Pure Fruit Yo-Yo snacks



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


Breakfasts under 100 calories 




Lunches under 200 calories 



Dinners under 200 calories 



Dinners under 300 calories 



Snacks under 100 calories 


Download 5:2 meal planner app!

The 5:2 diet app from the makers of Woman is out NOW! The simple meal planner has over 75 delicious breakfast, lunch and dinner recipes to help you out on those 500 calorie fasting days. Only £1.99, download at the app store now!  SPECIAL OFFER Get the Android app for just 99p! 





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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