7 day 5:2 diet meal plan

7 Day 5:2 Diet Meal Plan

The 5:2 diet is a fantastic way to help you regain control of your eating habits, boost your energy levels and manage weight. Based on the principle of eating at your normal level for 5 days a week and restricting to 500 calories (or 600 for men) for 2 non-consecutive days in the week, the 5:2 plan has grown phenomenally in popularity. While restricting calories for 2 days to just a few hundred can seem like a drastic and impossible task – it’s actually far easier than it sounds. With some careful pre-planning, you can enjoy filling, tasty and enjoyable food – even on fast days! Here’s a typical 7 day 5:2 diet meal plan you can use to get started. 

7 day 5:2 diet meal plan

Day 1: Fast day 

Breakfast:

  • Small bowl (25g)of low-fat Greek yoghurt
  • 1 piece of medium-sized soft fruit (eg, peach or plum) or 50g of berries

Lunch:

  • Lemon-chili stir-fried king prawns with garlic noodles and tomato salsa

Dinner:

  • Lemon-herb poached salmon
  • Grilled vegetables

Day 2: Normal day

Breakfast

Lunch:

  • Cheddar and spring onion omelette

Dinner:

7 day 5:2 diet meal plan

Day 3: Normal day

Breakfast:

Lunch:

  • Spinach frittata

Dinner:

  • Beef stew with spiced couscous

7 day 5:2 diet meal plan

Day 4: Normal day

Breakfast:

Lunch:

Dinner:

7 day 5:2 diet meal plan

Day 5: Fast day 

Breakfast:

Lunch:

Dinner:

  • Vegetable and cheese Ratatouille

7 day 5:2 diet meal plan

Day 6: Normal day

Breakfast:

Lunch:

  • Salmon tagliatelle in herb sauce

Dinner:

  • Caponata on grilled olive toast
  • Goat’s cheese and spinach pizza – yummy!

Day 7: Normal day

Breakfast:

  • Porridge topped with fresh fruit

Lunch:

  • Pistachio-pesto and crayfish linguine

Dinner:

  • Peri-peri roasted chicken with green salad
  • Amazingly easy and tasty Chocolate brownies 

 7 day 5:2 diet meal plan

7 Day 5:2 Diet Meal Plan Notes

These are just a selection of meal ideas to enjoy throughout a week on the 5:2 diet . While fast days might be lower in calories than regular meals, with a little planning it’s possible to work in full-flavoured, delicious meals that don’t leave you resorting to “diet” meals or shakes. Treat low calorie meals as an opportunity to experiment with the challenge of restriction – and discover new ways to revamp even the most ordinary ingredients in your kitchen cabinet.

Enjoy yourself!

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