5:2 Diet Recipes

The 5:2™ Diet is a form of intermittent fasting that is proven to be effective at aiding weight loss and transforming your health. It involves consuming 800 calories two days a week (known as fasting days) and eating a balanced diet without the need for calorie counting on the other five days (non-fasting days). To get the most out of a 5:2 diet, we recommend following a Mediterranean-style diet rich in protein, fibre and healthy fats which is where our delicious 5:2 diet recipes come in.

Keep reading to learn the key benefits of following a 5:2 diet and to find out our favourite fasting and non-fasting day 5:2 diet recipes.

Benefits of The 5:2™ Diet

Following a 5:2 intermittent fasting pattern has been shown to result in many health benefits beyond simple weight loss. These include:

• Improving your insulin response and reducing your risk of type 2 diabetes¹
• Improving metabolism efficiency²
• Effective weight loss, particularly targeting visceral fat³
• Activating autophagy for cell regeneration⁴
• Delaying neurological disorders like Parkinson’s, dementia and strokes⁵
• Potentially reducing your risk of cardiovascular disease⁶

To reap all these benefits yourself, sign up to our Programme with a 7-day free trial where we guide you through a 5:2 diet, with helpful meal plans, recipes, automated shopping lists and more. To give you a taste of what we offer over there, keep on reading to see our members’ favourite 5:2 diet recipes below.

Fasting day 5:2 diet recipes

High Protein Beef Bourguignon

Fasting day dinners don’t need to be boring; our warming beef Bourguignon is not only packed full of rich flavour, but it also provides over half your daily recommended protein while being low carb. It’s ideal for batch cooking and perfect to enjoy with the whole family, just serve it with sweet potato for anyone who isn’t fasting.

Mediterranean Caprese Chicken

This Caprese chicken recipe is equal parts tasty and satisfying. Providing over 40g of protein per serving, it’s topped with an indulgent layer of melted mozzarella for the ultimate 5:2 diet recipe that will keep you full until your next meal.

Spiced Pears with Yogurt

If you have a sweet tooth and you’re concerned about committing to a 5:2 diet, then no need to worry. We have you covered with this indulgent dish that is fasting-friendly but sure to quell those cravings. Our spiced pears with Greek yogurt make for a luxurious breakfast to keep you full until lunchtime, and better yet it takes just a few minutes to prepare!

Enjoy any of our fasting-friendly 5:2 diet recipes on non-fasting days too. Simply dish out bigger portions or serve with a side of slow release carbohydrates like sweet potatoes, wholegrain pasta or brown rice!

Non-fasting day 5:2 diet recipes

High Fibre Carne Asada Tacos

This 5:2 diet recipe was developed in collaboration with Karla at Mexican Food Memories to bring you a fresh way to enjoy protein-rich steak. Paired with high fibre tacos and nutritious veggies, these Carne Asada Tacos make for a great non-fasting day lunch or dinner. Discover the wide range of global cuisines we explore on The Fast 800 Programme here.

Chocolate Protein Porridge

It’s nutritionist approved, it’s satiating and it’s indulgently chocolatey. What’s not to love? This porridge recipe is the ideal way to start your day, as it packs in almost half your daily recommended protein helping keep you energised and full, as well as 12g of fibre to keep your digestion healthy.

Healthy Paella

A benefit of following a 5:2 diet is that you can plan your fasting days around life events. If you’re planning a non-fasting day dinner party, this healthy paella is an ideal option as it’s easy to whip up a large batch in just 15 minutes and it’s a real crowd pleaser.

If you like the sound of these 5:2 diet recipes, then there are hundreds more to be found on our Programme. Sign up here for your 7-day free trial to gain access to our library of nutritionist-approved recipes and helpful meal plans. Following a healthy 5:2 diet has never been easier, or tastier!