Keep It Low-Cal With These 5:2 Meal Plans

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The 5:2 diet is one of the more well-known of the intermittent fasting diets. It asks you to restrict your food intake to 500 calories (600 for men) on two days a week. Not convinced 500 will stretch that far? You might be surprised. Take a look at the following three week meal plan and decide for yourself.

RECOMMENDED: The 5:2 Diet On Trial

Week 1

Fast Day One

Breakfast: A tangerine. Porridge (40g oats) and blueberries (145g).

Dinner: Chicken stir-fry (one chicken fillet, handful sugar snap peas, 100g cabbage, 2 carrots, ginger, coriander, garlic, soy sauce)

Fast Day Two

Breakfast: Yoghurt (small pot natural fat-free), blueberries (70g) and ham (40g)

Dinner: Feta Niçoise salad (1 egg, handful lettuce, handful green beans, 100g chopped cucumber, 90g feta cheese, 6 black olives)

Week 2

Fast Day Three

Breakfast: 1 boiled egg and half a grapefruit

Dinner: Veggie chili (1 large mushroom, half tin chopped tomatoes, half tin of kidney beans, garlic, half a chopped red chili) with brown rice (80g cooked)

Fast Day Four

Breakfast: Smoked salmon, a cracker and light cream cheese

Dinner: Thai prawn salad (handful of cooked prawns, grated cucumber and carrot, sesame seeds)

Week 3

Fast Day Five

Breakfast: Smoked salmon (50g) and 2 scrambled eggs

Dinner: Roasted vegetable salad (10 cherry tomatoes, ½ cougette, ½ aubergine, 1 red pepper). Two tangerines

Fast Day Six

Breakfast: Strawberry smoothie (1 banana 100g, pot fat-free natural yoghurt 150g, large handful strawberries 50g)

Dinner: Oven-baked fillet smoked haddock (200g), 1 poached egg, 100g steamed broccoli

More Low-Calorie Meals

If you're loving the 5:2 diet, keep reading to find out some of our favourite low-calorie meals from The Fast Diet Cookbook, by Mimi Spencer and Dr Sarah Schenker (£14.99, Short Books).

Low-Calorie Breakfasts

Soft boiled egg (1) with asparagus spears = 90 calories

Watermelon with a quartered fig and parma ham = 185 calories

Yoghurt, plums (2, quartered), flaked almonds (1tbsp) and 2 tsps agave nectar = 264 calories

Grilled portobello mushroom, cherry tomotoes, spinach and a paoched egg = 124 calories

Prawn omelette (2 eggs, 30g prawns, 1/2 courgette) = 207 calories

Low-Calorie Lunches

Ratatouille with rye bread toast = 173 calories

Beetroot soup with a spoon of creme fraiche = 116 calories

White crab and artichoke salad = 226 calories

Tuna Fagioli (tinned tuna, tinned beans, red onion, lemon juice, tomatoes, parsley) = 286 calories

Mushrooms stuffed with mozzarella, pecorino and spinach = 159 calories

Low-Calorie Dinners

Smoked haddock with wilted spinach and a poached egg = 211 calories

Salmon fillet with pesto and ribbon vegetables = 327 calories

Turkey burgers with tomato salsa and corn on the cob = 333 calories

Lean pork meatballs in tomato sauce with steamed kale = 264 calories

2 egg omelette with emmental cheese, tomato and rocket = 300 calories

This article first appeared in Women’s Fitness