5:2 Fasting Meal Ideas and What to Eat on 500-Calorie Days

But it may be tough to feel satisfied on only 500 or 600 calories per day during fasting periods. It may help to ensure your meal choices on those low-calorie days are still nutritious and filling.

Here, we've rounded up some tips for fasting and a variety of 5:2 fasting recipes that can help keep you on track toward your goals. As with any new eating pattern, it’s best to consult with a physician or registered dietitian before beginning a 5:2 intermittent fasting diet.

Fasting Days

This may include foods such as:

• Leafy greens
• Vegetables
• Legumes, such as lentils or beans
• Whole grains like quinoa or brown rice
• Fish and other seafood
• Lean meats like chicken or turkey breast
• Tofu or tempeh
• Eggs
• Low-fat or nonfat yogurt
• Herbs and spices for seasoning

Zero-calorie drinks for fasting days could include:

• Water
• Seltzer
• Black coffee
• Unsweetened hot or iced tea

• It’s okay to start gradually and work your way up to fasting days with greater calorie restriction. Even cutting out a nighttime or midday snack two days per week can get you on the path to trying out a 5:2 fasting schedule.
• It’s important to eat high-protein and high-fiber foods on fasting days. This can help keep you fuller for longer.
• Keep an eye on your calorie intake, limiting foods like oil or condiments that pack a higher calorie punch.
• Try to stick with cooking methods that don’t add extra calories, like steaming or baking rather than frying or sautéing in oil.
• Avoid turning to easy yet low-nutrition packaged or processed foods and snacks, such as chips, baked goods, fried foods, and sweetened beverages.
• You can use herbs and spices — like crushed red pepper, garlic, rosemary, ginger, or basil — to increase the flavor of your meals without adding calories.
• Talk with your doctor about adding a multivitamin to your routine to make up for nutrients you might end up missing out on while fasting.
• Drink plenty of water on your fast days to stay hydrated. Consider adding a lower-calorie electrolyte powder to your water if you’re feeling mild fasting side effects like fatigue, headaches, irritability, dizziness, or inability to concentrate. If the side effects continue or are severe, stop the diet and consult a healthcare professional.
• Skip the 5:2 diet and talk with your doctor about alternate methods of weight management if you’re pregnant or breastfeeding, have received an eating disorder diagnosis, or have diabetes or other health conditions.

Recipes for Fasting Days

Here are a few breakfast, lunch, and dinner recipes to consider for a variety of eating patterns:

Low-Calorie Vegan Recipes

Breakfast Scramble ¼ block of firm tofu with ½ cup of chopped green peppers. Serve with ½ cup of raspberries on the side.

Lunch Mix ½ cup of canned chickpeas with ¼ of an avocado. Wrap the mixture in 2 romaine lettuce leaves.

Dinner Mix together ½ cup of quinoa (cooked in water), ½ cup of chopped broccoli, and ½ cup of chopped red peppers.

Low-Calorie Vegetarian Recipes

Breakfast Scramble 2 egg whites with 1 slice of nonfat Swiss cheese, and serve with 1 cup of raspberries on the side.

Lunch Eat 2 tablespoons of peanut butter on 1 slice of whole-wheat toast.

Dinner Bake ¼ block of firm tofu with herbs and spices, and serve with 1 ½ cups steamed broccoli.

Low-Calorie and Low-Carb Recipes

Breakfast Scramble 3 egg whites with 1 slice of nonfat Swiss cheese and ½ cup of chopped green peppers.

Lunch Mix 3 ounces (oz) of lean grilled chicken breast with ¼ of an avocado and wrap in 2 romaine lettuce leaves.

Dinner Bake 3 oz of salmon and serve with 1 cup of steamed cauliflower.

Low-Calorie Recipes for Omnivores

Breakfast Scramble 4 egg whites and serve with 1 slice of whole-wheat toast.

Lunch Mix 3 oz of canned white tuna (water-packed) with ¼ of an avocado. Wrap the mixture in 2 romaine lettuce leaves.

Dinner Grill 3 oz of lean chicken breast and eat along with ½ of a baked sweet potato.

How to Manage Nonfasting Days

While there are no restrictions on your nonfasting eating days, it's still important to make sure your meals provide balanced nutrition.

You may want to schedule workouts on your regular eating days rather than your fasting days to ensure you have enough energy and the right nutrition for recovery.

Can 5:2 Fasting Help You Lose Weight?

The 5:2 fasting diet may not work well for everyone, though, and it’s best to talk with a doctor before starting any new weight loss program.

The Takeaway

• The 5:2 intermittent fasting diet involves eating as usual for five days per week and significantly reducing calories for two days per week, and research shows that it does lead to weight loss.
• On fasting days, focus on high-protein and high-fiber foods and be sure to stay hydrated.
• Before starting the 5:2 diet, check with a doctor to make sure it’s safe for you, especially if you have an underlying health condition.