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

These 5:2 diet meal plan ideas will keep you on track whilst you're on the 5:2 diet. We've got lots of inspiration for you including low calorie lunch ideas and easy snacks too.

The 500 calorie fast days are obviously the hardest part of the 5:2 diet – how on earth are you supposed to survive on just 500 calories all day? Well, don’t fret, because we’ve got you covered with our 5:2 diet meal plans which offer handy recipes, 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 one of 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 5:2 diet meal plans 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.

The 5:2 diet’s founder Michael Mosley also revealed that you can still achieve impressive results by enjoying an increased calorie intake of 800 calories a day. He revised the rules of the diet which makes it a lot more manageable for some people to follow.

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.

Sample 5:2 diet meal plans

476 calorie day 491 calorie day
Breakfast – 94 calories
5:2 diet meal plansSultanas, Greek yogurt & almonds
Breakfast – 94 calories
5:2 diet meal plansSpinach omelette
Lunch – 170 calories
5:2 diet meal plansCrushed new potatoes and shoots
Lunch – 132 calories
5:2 diet meal plansChicken miso soup
Dinner – 170 calories
5:2 diet meal plansChinese vegetable chow mein
Dinner – 238 calories
5:2 diet meal plansMoroccan root tagine with couscous
Snack – 42 calories
5:2 diet meal plansTwo satsumas
Snack – 27 calories
5:2 diet meal plans1 Bear Pure Fruit Yo-Yo snacks

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

5:2 diet fast day breakfasts under 100 calories

 breakfast under 100 calories blueberry bircher muesli

5:2 diet fast day lunches under 200 calories

Steak, chicory and orange salad

5:2 diet fast day dinners under 200 calories

Meals under 200 calories

5:2 diet fast day dinners under 300 calories

Quick-fry lemon sole with shrimp and caper butter

5:2 diet fast day meals under 400 calories

 Meals under 400 calories

5:2 diet fast day meals under 600 calories 

meals under 600 calories Salmon and asparagus with tarragon hollandaise

5:2 diet fast day snacks under 100 calories 

Have you tried the 5:2 diet meal plan, and did it work for you? Let us know your best tips and tricks over on our Facebook page – we’d love to hear from you…