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

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...
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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 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 5:2 diet 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 you can make your own meal planners with our calorie-counted breakfasts, lunches, dinners and snacks!  


5:2 diet fast day breakfasts under 100 calories 




5:2 diet fast day lunches under 200 calories 



5:2 diet fast day dinners under 200 calories 



5:2 diet fast day dinners under 300 calories 



5:2 diet fast day meals under 400 calories 



5:2 diet fast day snacks under 100 calories 

Save £25 off your 5:2 diet box


Our sister magazine, Woman have teamed up with Jane Plan to make your diet days easier, more enjoyable and stress-free. The Jane Plan 5:2 box is packed with 8 days of balanced meals that are tasty and great value. There’s a delicious range of healthy breakfasts, lunches and dinners to choose from and we’ve even included a menu plan to follow, full of our own recipes so you have everything sorted!

Subscribe today for just £49.99 a month for eight days of delicious meals – that’s £2.08 per meal! To take advantage of this great offer head over to and quote code GTK52

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