The 5:2 Diet Plan: Complete Meal Plans for 7 Days
By wlr's Resident Foodie, Joanne Putney
Our 5:2 Diet meal plan gives you a delicious and healthy daily menu for 2 days of fasting and 5 non fasting days.
As well as very low calorie meals for fast days, this 5:2 gives you a complete weekly menu. So you get a good idea of what you can eat on non fast days without compromising your weight loss.
How the 5:2 plan works
- Each week you eat normally for 5 days plus 2 days fasting
- On normal days you should stick to the number of calories required to maintain your weight
- On fast days eat just a quarter of your daily maintenance calories.
- For most people, fast days will be around 500 to 800 calories. (Mainly the lower amount for women and towards the higher for men.)
- Fasting can be on any 2 days you choose, however, most people find it's best not to fast on consecutive days.
How many calories can you eat?
The wlr 5:2 plan has been created to allow enough calories to include snacks, drinks and treats - especially on non fast days.
How many calories you can eat will depend on the number of calories you need to maintain your current weight - your maintenance calories.
You can take a free trial of the wlr tools for an accurate estimate of your maintenance calories, they are shown in the food diary. (You also have the calories history report, which makes it easy to balance calories over a week.)
- Non fast day eating plans provide around 1600 calories. If your maintenance calories are higher than this, you can add in drinks and snacks and/or increase meal portion sizes.
- Fast days allow 500 calories per day. For more 5 2 fast day meal options see our 5:2 recipes.
How much weight can you lose?
5:2 dieting is not the quickest for weight loss. The diet creates a weekly deficit of around 3000 calories, so you could expect to lose a little under a pound a week - provided you don't go OTT on your feast days!
We recommend keeping a food diary and watching your calories on non fast days to make sure this doesn't happen, at least to start with.
Studies so far have been fairly short term (3-12 weeks) and results show average weight loss of 4-8% over this period.
However, if the diet suits you, it may be easier to continue longer term than diets that are more restrictive on a day-to-day basis.
~ Day 1: ~
1630 calories, 8.3 portions of fruit and veg
Breakfast: Cream Cheese and Raspberries on Toast
Toast 2 slices wholemeal bread and top with 30g cream cheese and 20 raspberries.
Lunch: Smoked Salmon, Avocado and Egg Salad
Top 75g mixed leaf salad with 3 halved cherry tomatoes, ¼ sliced red onion, ½ avocado, 1 hard boiled egg and 3 slices smoked salmon. Drizzle over creamy a tablespoon of creamy dill dressing. You can either sprinkle 25g walnuts on top of the salad or save them for snack later in the day.
Dinner: Chicken Fajitas and Potato Wedges
Cook 120g frozen potato wedges in the oven as per packet instructions. Meanwhile make up the Chicken Fajitas (take a free trial to view the recipe). The recipe makes 2 servings: enjoy one for dinner today and pop the other in the fridge for a quick, take-to-work lunch tomorrow.
Leftovers Make Life Easy on the wlr 5:2 Diet Plan
At wlr we know life can easily get in the way of good intentions, that's why we've made our 5:2 diet plan as easy as possible. Where possible we've made double quantities of meals in the evening for a quick, take-to-work lunch the following day. For example Monday's chicken fajitas can be eaten (either cold or reheated) for lunch on Tuesday... Friday's Chicken Jalfrezi make a quick reheatable lunch on Saturday... you get the idea!
~ Day 2 ~
1578 calories, 13.5 portions of fruit and veg
Breakfast: Tomato and Mushroom Omelette with Baked Beans
Beat 2 medium eggs and 1 tbsp semi skimmed milk together with a pinch of pepper. Fry 4 sliced button mushrooms in 1 tsp oil for a minute or so, then pour in the eggs. When the eggs are just setting, add 3 halved cherry tomatoes, season, and pop under the grill to finish cooking. Serve ½ can baked beans.
Lunch: Leftover Chicken Fajita Wraps
You can either eat the leftover chicken fajitas (from Day 1) cold or warmed up. Enjoy with 1 banana for dessert (or save it for a snack later in the day).
Dinner: Quick Bolognese with Penne and Parmesan
Make up the quick bolognese sauce (take a free trial to view the recipe). The bolognese sauce recipe is designed to make a regular serving for today PLUS 2 x smaller servings for fasting days. When the bolognese is cooked, simply divide it into 4 - reserve one portion for tomorrow, freeze one portion for later and enjoy the rest with 75g penne (dry weight) and a tablespoon of grated Parmesan.
Snacks, treats and drinks allowance on the plan
Depending on your daily maintenance calories you could have calories spare for extra foods and drinks.
For example Rebecca, a 41 year old female of average height (5' 3") and average weight (11 stone) who works in an office (moderately sedentary), would require 1832 calories to maintain her current weight.
Therefore she would have 232 spare calories to eat or drink each day:
- 3 cups of tea with sugar + 4 chocolate fingers = 224 calories
- A couple of small glasses of dry white wine
Discover how many extra calories extra you personally would have, and how many calories are in your favourite foods and drinks with the wlr food diary - try it free now
~ Day 3 - Fasting Day ~
497 calories, 3.3 portions of fruit and veg
Breakfast: Wholemeal Toast with Peanut Butter
Toast 1 slice wholemeal bread and spread with 1 tbsp peanut butter.
Lunch: Leftover Bolognese with Chickpeas
Add the chickpeas to the reserved bolognese sauce (from Day 2), reheat and serve.
Dinner: Chicken Noodle Soup
Dissolve 1 chicken stock cube in 400ml boiling water to make a broth. Slice ½ carrot and ½ stalk celery and dry-fry briefly with 50g roast chicken breast in a non stick pan. Pour in the stock, add 10g egg noodles, bring to the boil and simmer for 20 minutes.
~ Day 4 ~
1615 calories, 11.4 portions of fruit and veg
Breakfast: Grilled BLT Sandwich
Grill 2 rashers of lean back bacon. Make up a sandwich with 2 slices wholemeal bread, bacon, 2 lettuce leaves, 1 sliced tomato and a teaspoon of mayonnaise.
Lunch: Greek Salad
Make up the Greek Salad as per the recipe (take a free trial to view the recipe). Enjoy 1 banana for dessert or save for a snack later in the day.
Dinner: Sausage 'n' Mash with Onion Gravy and Veg
Boil 200g potatoes until soft, then mash. Meanwhile fry 3 pork sausages along with 1 sliced onion in 1 tsp oil. Make up 2tsp gravy granules according to the pack instructions and add to the pan, stirring to thicken. Serve with mashed potato and 1 bag mixed steam vegetables of your choice.
Mix and Match Meals with the wlr 5:2 Plan
With the wlr you can either follow the complete 7 day plan or pick and choose the meals you like to make your perfect plan. Meals can me easily added to multiple days - so if, for example, you prefer to have the same breakfast multiple days, you can:
It's easy to add the plan to your wlr food diary, take a free trial and tap the link under Popular Food Plans on the members' home page.
~ Day 5 ~
1611 calories, 6.7 portions of fruit and veg
Breakfast: Toasted Bagel with Soft Cheese
Slice 1 wholemeal bagel in half and toast. Spread with 30g cream cheese. Enjoy with an apple (or save for a snack later in the day).
Lunch: Jacket Potato with Cheese and Beans
Top a baked potato (200g) with ½ can baked beans and 30g cheese. Serve with a simple side salad made from 80g mixed salad leaves and ¼ chopped cucumber, drizzled with a teaspoon of balsamic dressing.
Dinner: Chicken Jalfrezi and Rice with Poppadoms and Mango Chutney
Make up the Chicken Jalfrezi and Rice as per the recipe (take a free trial to view the recipe). The recipe makes 2 servings: enjoy one for dinner today and pop the other in the fridge for a quick, take-to-work lunch tomorrow. Serve tonight's curry with 2 poppadoms and 2 tsp mango chutney.
~ Day 6 - Fasting Day ~
503 calories, 3.3 portions of fruit and veg
Breakfast: Porridge with Blueberries
Make up the porridge with 30g oats, 75ml semi skimmed milk and 100ml water. Serve topped with 50 fresh blueberries.
Lunch: Fresh Vegetable Soup
Heat up a 300g serving of fresh vegetable soup.
Dinner: Baked Cod and Broccoli
Preheat oven to 180 C. Chop 80g broccoli into florets and add to a baking dish with 140g cod fillet. Crush ½ garlic over the cod, then drizzle it all with a teaspoon oil and season with salt and pepper. Bake for 10 minutes, then pop it under the grill for 2-3 minutes (optional). Serve with a squeeze of fresh lime juice.
~ Day 7 ~
1607 calories, 8.2 portions of fruit and veg
Breakfast: Tomato and Spinach Omelette
Beat 2 medium eggs and 1 tbsp milk together with a pinch of pepper. Heat the oil in a frying pan and tip in the egg mixture. Once eggs are almost set add 3 halved cherry tomatoes and 60g baby spinach and cook until the spinach has just wilted. Serve with ½ can baked beans.
Lunch: Leftover Chicken Jalfrezi and Rice
Simply reheat and eat Day 5's leftover Chicken Jalfrezi and Rice. Easy peasy!
Dinner: Breaded Lemon Sole, Chips and Petit Pois
Cook 1 breaded lemon sole fillet and 150g frozen chips in the oven (as per packet instructions) and serve with 80g petit pois.
Make 5:2 Work for You
The wlr 5:2 plan gives a whole 7 days so you can make sure your fast days count and lose weight quickly and efficiently - give it a try!