5:2 Fast Day Menu

So, I've been away for awhile and came back to find my favorite group and thread gone. At my old group, we would always post successful fast day menus, so that we were sharing different ideas and meal plans with each other.
Hopefully you guys will enjoy doing the same here. Please post an examples of your 500 day plan below please!!
Thanks!

Replies

EmmaOnTrack

I stick to pretty much the same thing every FD:

Mid morning snack: Sugarfree energy drink (I know, it'll kill me) - 10 cals
Lunch: 2 scrambled eggs or small baked potato with lite sour cream - 150 cals
Afternoon snack: Atkins snack bar or candies - 110 cals
Dinner: soup or roast pumpkin with lite sour cream - 150 cals
Dessert (yes, dessert) - ice cream/wafer sandwich - 95 cals

Max total of 515 cals...and plenty of food!

uptightoutasight

Mine is pretty much the same always. I find it easy to stick with something simple. I don't have a sweet tooth and I also like low carb. Protein is the key for me.

Lunch is an orange, 1 hardboiled egg and 5 cherry tomatoes. 158 calories

Dinner is steamed fish (Birds Eye with a sauce) and steamed vegetables with 1 tsp of garlic olive oil on the veg. 221 calories.
On the second fast day I substitute eye fillet steak about 125 to 150 grams.

A few coffees with a small amount of non fat milk. Usually adds up to about 40 calories.

Fish days are 449 calories, steak days with a small amount of spicy red sauce takes it up to 500.

flissy5

My last fast day.

Nak'd bar and black coffee - 102 calories
Scrambled eggs (3 medium eggs) with wholemeal toast - 270 calories.
Steamed Broccoli (100 - 150g) with garlic and chilli and a teaspoon of olive oil - usually around 90 calories - with added bacon takes it to around 150 calories.
Total - 522 cals

Today's FD has started with

2 Fruit shortcakes (66cals) and a black coffee (2 cals).
Porridge (45g oats) with PnB (8g) and honey (1 teaspoon) - made with water (i'm lactose intolerant) - 241 calories
Broccoli and mushroom stirfry for tea I think - which will probably be around 200 calories

mkakids

Todays menu

Carrot sticks with black olive hummus - 120

Egg whites with hot sauce 100

Chicken tortilla soup (minus tortillas, lol) 250

Plain popcorn 25

495

holyfenix

Monday's Menu was 4oz chicken breast and some whole wheat pasta for dinner. 634 Calories
Today's menu will be 1 cup black beans 4 cups green beans 1 protein shake with 1% milk. 547 calories

flumi_f

bumping

melaniecheeks

This week's FD menus:

Day 1 - miso soup for lunch, mushroom and spinach fritatta for dinner. Snacks of cheese string and Options hot choc
- Day 2 - miso soup with boiled egg for lunch, cucumber and celery to dip, dinner was tuna and tomato stuffed portabello mushrooms. Snack of 10 cal jelly and Oxo cube

cal0rina

Tomorrow's fast will have veg frittata, spinach mushrooms onion and red pepper baked with 2 eggs, 180 but sometimes have half, psyllium husk for fibre, vitamins
Chicken salad and lite dressing 100g chicken 180 again, 200 ml skimmed milk for 70 cals and an apple 70. Sometimes 30g porridge oats as like to go to bed full.

ritchiehl

Here's a good one! I love a crock pot recipe any time of year too. This link says 272 calories but when I put it in MFP it says 205. Check it out!
http://www.theskinnyfork.com/blog/2013/2/25/crock-pot-guinness-french-onion-soup

Jmatacz

Today I had a black coffee ~350ml (French pressed at home) on my way in to work; skim flat white ~350ml around 10am (work meeting), green tea in the afternoon with loads of water; Forking Foodie 5:2 recipe for mushroom stroganoff with cauliflower rice. Feeling very full and contents at 420cal.

ripemango

Breakfast
Coffee - Brewed from grounds, 3 cup
Egg - Boiled Whole Egg, 2 egg
Splenda Sweetener Packet - Sweetener, 1 packet

Lunch
Marketplace - Tri Colored Cole Slaw Mix, 1 cups
Cabot - Greek Yogurt Plain, 0.25 Cup
Generic - Dill Pickle Juice1 tablespoon
Mt. Olive - Pickles
Kraft - Sharp Cheddar Cheese Block, 0.5 oz
Generic - Grapefruit, Fresh, 1/2 grapefruit

Dinner
Cabot - Greek Yogurt Plain, 0.13 Cup
Palak Shorba (Indian Spinach Soup), 2 serving(s)

Calories for the day come in @ 498.

boolz

Mine's been pretty boring so far, but also, it's worked so far:

Breakfast:
Coffee with a dash of skim milk

Mid-afternoon:
Some kind of protein: so far, salmon or ham
Spicy v8

Dinner:
Chicken (in various ways)
Broccoli or asparagus
Rice or potato

Dessert:
Custard or hot chocolate

iwannabeonthebeach

Week 3 and I find I'm repeating FD menus, I have my "go to" breakfast but being very busy most of the time I struggle to come up with anything new for the remainder of the day, especially as I need a "portable" lunch for work.

So today is FD #5 and it will be:
Breakfast:
0% Greek yog with red berries
Tea with skimmed milk

Lunch:
Prawn salad (salad leaves, celery, grapes, prawns, fat free fromage frais)

Dinner:
Hearty vegetable soup (from BBC Good Food recipe)

Snack: small tangerine, max 2 x tea with skimmed milk

All washed down with multiple cups of green tea and plain water, should come in at <500 cals.

melaniecheeks

On FDs I always skip breakfast and have miso soup for lunch. This week's dinners will be:

Dinner 1 - sort of Russian salad. Roast beetroot, hard boiled egg, small portion of mozarella, couple of chopped anchovies, and Greek yoghurt/ lemon juice/ black pepper as a dressing. Slice or 2 of parma ham if I feel I need it.
Dinner 2 - prawn strifry with zero noodles, bell peppers and mushrooms.

flumi_f

Lunch today: 130g cod filet with lemon curry spice, stir fried spring onion with a bell pepper. Yummy.

Dinner today: Leftover very chunky spaghetti sauce (ground chicken / coco beans / carrot / bell pepper / tomato) Could go through as a chili with italian herbs in it.

Evening Snack: Skyr with some chia seeds and cinnamon

ripemango

poorly planned FD:

plain coffee
pecans
1/2 oz cheddar cheese
pretzels
yogurt
two bowls of Indian Spinach soup

<500 cals

JillyCornwall

My fast Days are always pretty much the same because I'm happy with it.
Breakfast: 16oz glass of hot water with lemon juice.
Lunch: Mug of tomato soup which I make from a pack of tomato passata mixed with a tin of lentil & bacon soup (Baxters) divide into three portions comes out at around 90 cals a portion.
Supper: Pack of Lidl Crayfish Tails (125gms) with small drizle of low fat seafood sauce & balsamic vinegar.
I allow 300mls of semi skimmed milk for tea during day but rarely use it all as have black coffee. Days Calories 428 approx as sometimes I have a couple of seafood sticks in evening if desperate.

smithiekat

This is my plan for today:

Breakfast: 1 small fuji apple
Snack/Lunch 1: Half a cucumber with a tbs or two of hummus
Snack/Lunch 2: Green smoothie with banana, mango and spinach
Dinner: egg white scramble (egg whites, bell peppers, onions, tomatoes)

Lots of water.

rightgal

My typical fast day menu--

BF-cottage cheese with a few berries
Coffee with Skim Plus milk

Lunch--Morningstar veggie burger with salad

Dinner--chicken cutlet & steamed veggies

Snack - red Delicious apple which I graze on throughout the day.

Sometimes I go over 500 calories but it's ok as long as I'm below 600.

Joan

BadgerLamb236

Fast day today will be: 2 small cups of black coffee, herbal tea and water throughout the day. Dinner will be chicken breast stuffed with goats cheese with walnuts, wrapped in cured ham (Bayonne, Parma etc) and baked in the oven on a bed of sliced onions and red pepper, probably served with a small portion of brown rice.

iwannabeonthebeach

Second FD of the week for me today:

BF: 0% Greek Yoghurt with red berries, tea with skimmed milk
Lunch: Soup + salad, may add some lean chicken depending on what soup is on offer in the canteen today
Dinner: Vegetable soup (home made)
Snacking on an apple and small bunch of red grapes. Drinks will be green tea, water, max 2 x breakfast tea with skimmed milk

Have a massive headache this morning, possibly because I scarfed down a big bag of peanut M&Ms last night while watching TV and up to that point I've been really good at avoiding processed sugars, serves me right.

@BadgerLamb236 - your dinner sounds lush!

pinkvici

FD no 2 for me this week too. Todays menu:

B- blueberries, pomegranate and coconut greek yoghurt
L- sticks of celery, cucumber, sweet red pepper and carrots
D- courghetti with green pesto and peas
Snacks- cereal bar and small portion of popcorn

Have great days!x

MrsBailey149

I'm new...so I hope to improve over time, but here is what I had yesterday:

B: coffee/cream
S: apple
L: pistachios
S: string cheese

egg white omelet
That was my 500 calories...

Then, I had a bunch of popcorn...oops (700 calories total)

It was my first day though, I'm not going to be too hard on myself.

Plus, I plan to eat 200 calories less today to make up for it.

jknight001

MrsBailey149 wrote: »

Then, I had a bunch of popcorn...oops (700 calories total)

It was my first day though, I'm not going to be too hard on myself.

Plus, I plan to eat 200 calories less today to make up for it.

I recommend that since you are new, just treat each day as a new day. The real beauty of this plan is there is no guilt, no punishment. You will eventually get into the 5:2 rhythm and all of it will work out without having to decrease your calories one day to make up for the previous days.

snaps27

Today I had:
tea with milk and sugar 29cals
Nescafe vanilla latte 74cals
Stir fry veg and tuna, prawn with rice

I made the stir fry for the whole family, under 300cals for one portion 8 portions in the whole thing.

Also had one wethers sugar free sweet and small mug of Ovaltine. Ended just over 600cals.

catchyb

I went over 900c today.
Breakfast: pot of milky tea
Lunch: 2 cups of milky coffee
Dinner: (my inlaws have just arrived for another 2 week visit): split pea soup ~270c. Should have stopped there, but no....
Cauliflower cheese ~ 300c.
2 slices of ham.
Apple & strawberry crumble...

Soup was great though, I'll have to cook some more to freeze for next time.

JJA14

I had my usual
b/fast - large mug of redbush tea, no limk
lunch - 0
tea - my yummy homemade mushroom soup
Now in bed with a redbush with milk to nurse my cold. Hoping to be better tomorrow after an early night.
Ended the day on 132 cals.

karen_fitzgibbon

Today was my first day
Breakfast was bakedbeans on toast
No lunch
Dinner will be stir-fry meat and veggies over rice

Crap loads of water to drink

flumi_f

Bumping for you @bethhjanee

flumi_f

bumping