← NUTRITIONSAMPLE MEAL PLAN
5:2 Intermittent Fasting — Sample Fast Day
Eat normally five days, cut hard on two — this shows one of the low-calorie 'fast' days.
- GOAL
- Fat Loss
- LENGTH
- 1 day
- CALORIES
- 550 / day
- PROTEIN
- 50 g / day
5:2 means eating normally (to your maintenance) on five days a week and dropping to about 500–600 calories on two non-consecutive days. The two low days create the weekly deficit without asking you to diet every day. This plan shows a fast day — on the other five you'd eat like the maintenance or goal days elsewhere in this section. Keeping protein high on fast days is what protects your muscle when calories are very low.
WHO IT'S FOR
- →People who'd rather diet hard occasionally than moderately every day
- →Those with steady, predictable weeks
- →Anyone who finds daily restriction harder than two tough days
A fast day (one of two per week)Roughly 550 kcal · 50 g protein — a deliberately low day
- LunchGreek Yogurt & Berry BowlUse 0% yogurt to keep it lean; protein first.
- DinnerA big bowl of vegetable soup with a handful of beans or lentils (~250 kcal)High volume, low calorie — the trick to getting through a fast day.
NOTES
- →On the five normal days, eat to maintenance — don't overshoot to 'make up' for fast days.
- →Space the two fast days apart (e.g. Monday and Thursday); don't run them back to back.
- →Protein and high-volume vegetables make fast days bearable; caffeine and water help.
- →Not for everyone: skip it if you're pregnant or nursing, diabetic on medication, underweight, or have any history of disordered eating. Check with a doctor if unsure.