Choosing the right fasting day meals can make or break your 5:2 diet experience. With smart food choices, you can stay full, energized, and well under your 500-calorie limit on every fast day.
Calories Allowed in Fasting Day Meals
On the 5:2 diet, fast days allow:
Women: 500 calories
Men: 600 calories
This is roughly 25% of a normal daily intake. The good news? With the right foods, 500 calories can feel surprisingly satisfying.
Best Fasting Day Meals and Foods
1. Eggs
Eggs are a fasting day superstar. A large egg contains only about 70 calories and is packed with protein, keeping you full for hours. Boil them, poach them, or make a veggie-packed omelette — all great options.
2. Leafy Greens and Non-Starchy Vegetables
Spinach, kale, cucumber, zucchini, broccoli, and cauliflower are incredibly low in calories but high in fiber and nutrients. You can eat a generous portion without blowing your calorie budget. A large salad with leafy greens and cucumber can be as low as 30–50 calories.
3. Lean Protein: Chicken and Fish
A 100g serving of grilled chicken breast has around 165 calories. White fish like cod or tilapia is even lighter — around 90 calories per 100g. Protein is key on fast days because it reduces hunger hormones and keeps cravings at bay. According to Healthline, protein is one of the most important nutrients on fasting days as it reduces hunger hormones.
4. Soup
A warm, broth-based vegetable soup is one of the most satisfying options for a fast day. Studies show that eating food in liquid form helps you feel fuller longer. A homemade vegetable or miso soup can come in under 100 calories per bowl.
5. Greek Yogurt
A small portion of plain, non-fat Greek yogurt (around 100g) contains roughly 60 calories and provides a good dose of protein and probiotics. Add a few berries for a touch of sweetness.
6. Berries
Strawberries, blueberries, and raspberries are naturally low in sugar and calories. A cup of strawberries is only about 50 calories — making them a perfect snack or dessert on a fast day.
7. Legumes (in small portions)
Lentils and chickpeas are higher in calories, but a small portion adds fiber and protein that keeps you satisfied. Half a cup of cooked lentils is around 115 calories.
Fasting Day Meals: 500-Calorie Plan
Meal
Food
Calories
Breakfast
2 boiled eggs + black coffee
~145
Lunch
Large green salad with grilled chicken (100g) and lemon dressing
~215
Dinner
Miso soup + 1 cup mixed berries
~115
Snack
1 small plain Greek yogurt
~60
Total
~535 cal
(Adjust portions slightly to stay at or under 500 calories)
Foods to Avoid on Fasting Days
Refined carbs (white bread, pasta, rice) — they spike blood sugar and increase hunger
Sugary drinks — even juice can use up half your calorie allowance quickly
Processed snacks — high in calories, low in nutrition
High-fat foods — calorie-dense and easy to overeat
Tips to Succeed with Fasting Day Meals
Drink plenty of water — thirst is often mistaken for hunger. Aim for 8+ glasses.
Black coffee and tea are your friends — zero calories and natural appetite suppressants.
Keep busy — distraction is one of the best tools against hunger.
Save most calories for dinner — many people find it easier to skip breakfast and have a larger evening meal.
Plan your meals ahead — knowing exactly what you’ll eat reduces the temptation to cheat.
Final Thoughts
Fasting days on the 5:2 diet don’t have to be a struggle. By choosing high-protein, high-fiber, low-calorie foods, you can stay full, nourished, and on track. Over time, your body adapts and fast days become second nature. “Planning your fasting day meals ahead of time is one of the best strategies for success.”
Ready to try it? Start with one of the meal plans above and see how you feel!
