The 5:2 Diet: Food, Menus, FAQs, and Recipes

The 5:2 Diet

Everything you need to know about the 5:2 diet, including foods to eat, menus, FAQs, shopping lists, and more.

The 5:2 diet, often known as the Fast Diet, is the most popular intermittent fasting diet right now. The 5:2 diet is so named because five days of the week are regular eating days, while the other two are restricted. Many people find this eating style to be more manageable than a standard calorie-restricted diet. Michael Mosley, a British journalist, promoted this diet. This article will teach you everything you need to know about the diet.

What is the 5:2 Diet Plan?

Whether you want to lose weight quickly or just manage your meals better, the 5:2 diet helps to accomplish that. The part-time diet has increased in popularity in recent years. The diet works by reducing your daily calorie consumption to only 25% of your total daily calorie consumption. Even though this is only done twice a week, it has an impact. For example, on each fasting day, you can only eat 500 calories of the recommended low-calories. Because of the low-calorie intake on these two days, it is advised that you spread them out rather than doing them consecutively.

The 5:2 diet may offer several health advantages, including weight loss, lower insulin resistance, and reduced inflammation. It may also help with blood lipids. Also, according to preliminary research, an intermittent calorie diet may help lower the risk of diabetes in some people. Limit carbohydrates and drink plenty of water throughout the day for the best results on this diet. Eat a plant-based diet such as a Mediterranean-style diet with plenty of fruit and vegetables, legumes, whole grains, healthy fats, and protein sources on fasting days. This will not only be healthier but also more sustainable.

Foods to Eat on the 5:2 Diet

On fast days, it is critical to keep the body satiated by consuming meals high in fiber and protein.

  • Vegetables: Spinach, Kale, Collards, Swiss Chard, Bok Choy, Broccoli, Cabbage, Cauliflower, Tomatoes, Miso, Brussel Sprouts, Sweet Potatoes, Lentils
  • Beans: Pinto Beans, Kidney Beans, Chickpeas, Black Beans
  • Fruits: Berries, Coconut, Lime, Pears, Oranges
  • Whole Grain: Brown Rice, Quinoa, Wheat, Barley, Millet, Whole Wheat Bread, Rye
  • Healthy Fats: Olive Oil, Avocado
  • Nuts and Seeds: Hemp Seeds, Pumpkin Seeds, Sunflower Seeds, Flax Seeds, Pistachios, Peanuts, Almonds
  • Protein: Chicken, Fish, Lean Beef, Eggs, Tofu
  • Low Fat Cheese

Foods Not to Eat

The 5:2 Diet
5:2 diet – foods to eat

No foods are technically off-limits. However, limit the intake of these foods

  • Pizza
  • Pasta
  • White Rice
  • Bread
  • Maple Syrup
  • Chips
  • Candy

What to Drink on the 5:2 Diet

The 5:2 Diet
5:2 diet – what to drink

Here are the drinks that are allowed.

  • Water 
  • Coffee 
  • Low Fat Yogurt
  • Herbal Tea

What Not to Drink

Drinks to stay away from on your fasting days include the following:

  • Soda
  • Sport Drinks
  • Fruit Juice
  • Alcohol


Thank you for your interest in the 5:2 eating plan. You may use our free embedded checklists whenever you like. This will come in handy for meal preparation and shopping.