5:2 Diet Recipes: 35 Easy Meals Under 300 Calories

5:2 Diet Recipes: 35 Easy Meals Under 300 Calories

By wlr's resident foodie Joanne Putney


These easy recipes are perfect for mixing and matching on 5 2 diet fasting days. There are breakfast, lunch and dinner ideas ranging from 80 to 286 calories, including meals for vegetarians and vegans.

Knowing what to eat on fast days (normally 500 to 800 calories), can prove daunting at first... But with a little planning and some delicious fast day recipes, doing 5:2 becomes much more simple.

~ 5:2 Recipes for Breakfast ~

Eggs can be a good choice for breakfast on your fasting day, as they are high in protein and keep you feeling fuller for longer.

Fruit, yoghurt, high fibre cereals and porridge - all work well for breakfast on fast days too.

You can use the wlr food diary to create recipes of your favourite breakfasts and tweak the quantities of the ingredients so they fit within your 5:2 fasting day calorie allowance - try it free...

Melon with Parma Ham

80 cals: Melon with Parma Ham

Fancy just a little something to start your day - for under 100 calories you can enjoy 150g slices Galia melon with 2 slices Parma ham.

Poached Egg with Asparagus Spears and Cherry Tomatoes

~ Vegetarian ~

111 cals: Poached Egg with Asparagus and Tomato

Poaching and boiling require no oil - so fewer calories... Poach 1 medium egg  and serve with 6 asparagus spears and 5 cherry tomatoes. That looks delicious!

Greek Yoghurt with Blueberries

~ Vegetarian ~

114 cals: Yoghurt with Blueberries

For a quick take-to-work option... Pack 1 x 150g pot Light & Free Blueberry Yogurt (Danone) with a 50 blueberries.

Boiled Egg and Asparagus

~ Vegetarian ~

124 cals: Boiled Egg and Asparagus

Try a traditional boiled egg with asparagus spears instead of regular "soldiers"... Simply boil 1 medium egg  to your liking and serve with 12 asparagus spears.

Yoghurt with dried apricots

~ Vegetarian ~

127 cals: Greek Yoghurt with Dried Apricots

1 pot (100g) low fat Greek Yoghurt with 3 dried apricots.

Bran Flakes

~ Vegetarian ~

147 cals: Bran Flakes with Skimmed Milk

High fibre cereals are great choices too - watch the portion size and switch to skimmed milk... 30g Bran Flakes with 125ml skimmed milk.

Poached Egg on Toast

~ Vegetarian ~

149 cals: Poached Egg on Toast

Alternatively team your egg with some wholemeal bread - still under 200 calories...  1 medium slice toasted wholemeal bread with 1 medium poached egg.

Dippy Egg with Soldiers

~ Vegetarian ~

156 cals: Boiled Egg and Marmite Soldiers

If you want to add a little flavour with minimal calories -spread your toast with a little Marmite... If you LOVE Marmite you'll love this! Boil 1 medium egg to your liking and serve with 1 toasted slice of wholemeal bread, spread with a little Marmite and cut into "soldiers". 

Porridge with Apple and Cinnamon

~ Vegetarian ~ Vegan ~

157 cals: Porridge with Apple and Cinnamon

Porridge made with water may sound bland - but grate in an apple and sprinkle with cinnamon and it's much more creamy than it sounds.... Make porridge from 30g porridge oats with 225ml water. Once the porridge is almost cooked stir in 1 grated apple (skin included) and heat through. Serve sprinkled with ½ tsp cinnamon.

Peanut Butter on Toast

~ Vegetarian ~ Vegan ~

171 cals: Peanut Butter on Toast

Ooh - what about peanut butter on toast? ...  Spread 1 slice toasted wholemeal bread with 1 tbsp peanut butter.

Porridge with Blueberries

~ Vegetarian ~

180 cals: Porridge with Blueberries

Or for a more indulgent porridge option (and more calories) try a milk/water combination... Make up porridge from 30g oats, 75ml skimmed milk and 100ml water. Top with 50 blueberries.

Scrambled Egg and Tomato on Toast

~ Vegetarian ~

184 cals: Scrambled Egg and Tomato on Toast

Scrambled egg is possible too - just be careful with the oil  (Note: ½ tsp oil adds 43 calories!) ... Scramble 1 medium egg in ½ tsp olive oil and serve over 1 slice toasted wholemeal bread with 5 cherry tomatoes (optional!). 

Feta and Tomato Omelette

~ Vegetarian ~

194 cals: Feta and Tomato Omelette

Sneaking in at just under 200 calories and equally good for fasting day lunch or dinner... Make an omelette with 2 medium eggs, cooked in 1 tsp oil. Once almost set add in 3 halved cherry tomatoes, 1 sliced spring onion and in 15g crumbled Feta cheese.

Sample 5:2 fasting day

Here's an example of how the recipes can be combined for a 500 calorie fasting day from wlr's 5:2 diet plan:

5:2 Diet Fasting Day Example

  • Breakfast: Porridge with Blueberries 180kcal 
  • Lunch: Fresh Vegetable Soup 118kcal
  • Dinner: Baked Cod with Broccoli 205kcal

Our sample 5-2 fasting day provides breakfast lunch and dinner for just 503 calories. However, some people find it easier to skip breakfast or lunch... If you find it easier to eat just twice on fasting days, we have plenty of 5:2 diet recipes under 200 calories and under 300 calories.

~ Lunch and Dinner Recipes under 200 calories ~

Tzatziki with Crudites

~ Vegetarian ~

100 cals: Tzatziki with Crudites

100g tzatziki with 100g mixed vegetable sticks (carrot / celery / cucumber / peppers).

Chicken Noodle Soup

133 cals: Chicken Noodle Soup

Great for a super low calorie fasting day lunch, this soup is easy to make... 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 cooked chicken breast in a non stick pan. Pour in the stock, add 10g egg noodles, bring to the boil and simmer for 20 minutes.

Tofu Scramble

~ Vegetarian ~ Vegan ~ 

178 cals: Tofu Scramble

Crumble ½ pack tofu into a frying pan, fry with 5 sprays oil for 5-7 mins Add 5 chopped cherry tomatoes, cook for 2 mins. Add 45g baby spinach until it wilts, mix and serve.

Waldorf Salad

~ Vegetarian ~ Vegan ~

181 cals: Waldorf Salad

Make up a waldorf salad with 4 shredded lettuce leaves, 1 chopped apple (80g), 1 sliced celery stalk, 10g sultanas and 3 chopped walnut halves tossed in 2 tsp reduced calorie dressing and ½ tsp lemon juice.

Houmous and Crudites

~ Vegetarian ~ Vegan ~

182 cals: Houmous and Crudites

3 tbsp houmous with vegetable crudites made from 1 carrot and ¼ cucumber.

Roasted Mediterranean Vegetables

~ Vegetarian ~ Vegan ~

188 cals: Roasted Mediterranean Vegetables

Roasting Mediterranean vegetables infuses a sort of sweet caramel taste to them - simply dice ½ red pepper, ½ green pepper, 60g aubergine and 1 courgette, add 6 halved cherry tomatoes, toss them all in 2 tsp olive oil and roast in a preheated oven at 190C for 30-40 minutes. Drizzle with 1 tbsp fat free dressing before enjoying!

Honey coated chicken breast with salad

196 cals: Honey Chicken and Salad

Simple but tasty - coating the chicken breast in honey helps keep it moist... Glaze 1 chicken breast (100g) 1tsp honey and cook in oven at 190C for 25-30 minutes. Serve with salad (made from 4 lettuce leaves, ¼ cucumber, 6 cherry tomatoes and 1tbsp low fat dressing).

Ryvita with Philadelphia

~ Vegetarian ~

200 cals: Ryvita and Philadelphia

4 Ryvita original with 1 mini tub (35g) Light Phidelphia and 2 sliced spring onions.

What food should I eat on a fast day?

Since you're eating less on fasting days, it's sensible to make your food choices as satisfying and nutritious as possible.

Eggs are a fantastic choice as they are versatile and packed with healthy fat and protein to keep you fuller for longer.

High protein, lower fat foods such as chicken, fish, yoghurt, tofu, oats or beans are good choices also.

It's best to avoid foods high in sugar, unless it's whole fruit (like an apple), as these will very likely leave you with hunger pangs - craving more sugar!

~ Lunch and Dinner Recipes under 300 calories ~

Baked cod and broccoli

205 cals: 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.

Egg and Parma Ham Salad

209 cals: Egg and Parma Ham Salad 

Slice 1 boiled egg and 3 cherry tomatoes, tear up 2 slices Parma ham and arrange on 80g mixed salad leaves. Sprinkle on 1 tbsp pine nuts and 1 tbsp fat free dressing.

Prawn and Avocado Salad

216 cals: Prawn and Avocado Salad

Avocadoes are full of healthy fat which delays the return of hunger, here's some added to pimp-up a classic prawn cocktail... Shred a Little Gem lettuce. Slice 1 spring onion, 1 celery stalk and ½ avocado - then add to lettuce. Combine 2 tbsp low fat yoghurt with 2-3 drops of tabasco and 2 tsp lemon juice, add 100g cooked prawns to coat, then add to salad.

Ryvita with Smoked Salmon

218 cals: Ryvita with Smoked Salmon

If you're only eating little on fasting day - eat foods you love - smoked salmon and philadephia it is then... Spread 40g low fat cottage cheese on top of 2 Ryvita and top with a handful of baby spinach leaves. Arrange 2 slices (62g) smoked salmon on top.

Tomato and Spinach Omelette

~ Vegetarian ~

224 cals: Tomato and Spinach Omelette

A basic 2 egg omelette cooked in a teaspoon of olive oil comes in under 200 calories (186 to be precise!) You can experiment with fillings, or try this... will Make up an omelette with 2 medium eggs cooked in 1 tsp olive oil. Once almost set, add in 6 halved cherry tomatoes and 90g baby spinach. Cook until the spinach wilts and the eggs are set - season and serve.

Greek Salad

~ Vegetarian ~

228 cals: Greek Salad

This Greek Salad is best made in advance and served at room temperature to allow the flavours to infuse... Roughly chop 2 tomatoes, 100g cucumber, 6 black olives and ½ red onion. Drizzle with 1 tsp olive oil and mix to coat, sprinkle with ½ tsp dried oregano and crumble over 30g Feta cheese. 

Mini Aubergine Pizzas

~ Vegetarian ~

232 cals: Mini Aubergine Pizzas

Not only cute, these mini mozzarella topped aubergine pizzas are full of flavour too... Cut 3 thick slices from an aubergine (250g in total). Brush with ½ tbsp olive oil. Bake in a preheated oven at 190C for 5 mins, flip and top with 6 sliced cherry tomatoes and ½ ball reduced fat mozzarella. Return to the oven and bake until cheese has melted.

Tuna and Olive Salad

239 cals: Tuna and Olive Salad

Using tinned tuna and simple salad ingredients, this salad can be quickly made and transported too... Make a salad with 1 shredded Little Gem lettuce, 50g cucumber, 1 spring onion and 1 celery stalk. Flake over 130g can tuna in spring water and sprinkle on 5 sliced black olives. Mix 1 tsp extra virgin olive oil, 1 tsp white wine vinegar and ¼ tsp Dijon mustard with a small pinch each of salt and pepper and drizzle over the salad.

Hoi Sin Chicken and Vegetable Stir-Fry

240 cals: Hoi Sin Chicken and Vegetable Stir Fry

This delicious stir-fry packs in lots of vegetables, so you won't even miss the rice... Stir fry 1 sliced chicken breast (100g) in 1 tsp olive oil. 40g mushrooms, ¼ red pepper, ¼ yellow pepper, 40g green beans, and 1 tbsp hoisin sauce.

Mozzarella and Tomato Caprese Salad

~ Vegetarian ~

246 cals: Mozzarella and Tomato Caprese Salad

Tomatoes, basil and mozzarella just fuse together in this Caprese salad, which is so simple to make... Top 80g baby leaf salad with 2 sliced tomatoes, ½ ball (62.5g) reduced fat mozzarella and 3 sliced black olives. Combine 1 tsp extra virgin olive oil with 2 tsp balsamic vinegar and drizzle over the salad. Garnish with 10 fresh basil leaves.

chicken caesar salad with cheese

254 cals: Chicken Caesar Salad

A bit of cheat's recipe - buy precooked chicken and ready-made croutons and you can throw this Caesar salad together in seconds... Chop 80g roast chicken breast and 3 anchovies, tear up 1 Little Gem lettuce and combine with 10g croutons and 1 tsbp low fat Caesar dressing. Sprinkle over 10g grated Parmesan.

Tofu and Vegetables Kebabs

~ Vegetarian ~ Vegan ~

257 cals: Tofu and Vegetable Kebabs

Cut ½ pack tofu (125g) into bite-sized cubes, drizzle with 2 tbsp low fat Italian dressing and leave to to marinate (20mins or overnight). Thread tofu onto skewers with with 6 cherry tomatoes, ½ red onion, ½ courgette, ½ yellow pepper. Grill and serve.

Beans and Cheese on Toast

~ Vegetarian ~ Vegan ~

275 cals: Beans and Cheese on Toast

And if you have calories spare, you can't beat beans AND cheese on toast for a little comfort... Toast 1 medium slice wholemeal bread. Top with ½ can baked beans (200g) and grated, reduced fat Cheddar cheese (15g).

Hoi Sin Chicken and Vegetable Stir-Fry

286 cals: Chicken Meatballs in Tomato Sauce with Runner Beans

If you're looking for a "real meal" for under 300 calories, this is possibly as good as it gets... Season 100g chicken mince and form into 6 meatballs. Dry fry until golden brown and cooked through.. Add ½ crushed garlic, ½ finely diced onion, ½ finely diced red pepper, 1 tsp balsamic vinegar, ½ tomato puree and 200g chopped tomatoes. Bring to boil and simmer until thickened to liking. Serve with 75g green beans and ½ tbsp grated parmesan.

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!

Try it Free »

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