5:2 Fasting Meal Plan

5:2 Fasting Meal Plan - July 2025 (Ultra-Variety Edition)

This meal plan incorporates a **5:2 fasting approach**, where you eat normally for five days and have two non-consecutive restricted calorie days (~500-600 calories) per week. All meals are designed to be **tomato-free** and **liver-friendly**, with **no fish, no turkey, and no cottage cheese**.

Important Reminders:

**Consult Your Doctor:** Always consult with a healthcare professional or registered dietitian before starting any new diet, especially with pre-existing conditions like fatty liver and allergies.
**Tomato Allergy:** Double-check all food labels and ingredients. Inform restaurant staff about your allergy.
**Liver Health:** Focus on **whole, unprocessed foods**. Limit refined sugars, unhealthy fats, and alcohol. Prioritize **lean proteins, healthy fats, and high fiber**.
**Hydration:** Drink plenty of water throughout the day, especially on restricted calorie days. Black coffee and plain herbal tea are also fine.
**Flexibility:** This is a template. Adjust portion sizes and food choices based on your hunger, preferences, and activity level.
**Listen to Your Body:** If you feel unwell, stop and consult a professional.

Meal Guidelines:

Click on any meal in the calendar below for detailed portion sizes and a quick recipe!

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Normal Eating Day

B: Vanilla Berry Chia Pudding L: Chicken & Veggie Power Bowl D: Korean-Style Ground Beef Skillet

Restricted Calorie Day

B: Egg White & Spinach Scramble (100 kcal) L: Cucumber Chicken Salad (200 kcal) D: Cabbage & Carrot Soup (250 kcal)

Normal Eating Day

B: Apple Cinnamon Oatmeal L: Chickpea Salad Wrap D: Herb Roasted Pork Tenderloin

Normal Eating Day

B: Greek Yogurt with Nuts & Seeds L: Bison & Black Bean Bowl D: Moroccan Chicken Tagine (No Tomato)

Normal Eating Day

B: Scrambled Eggs & Mushrooms L: Warm Lentil & Broccoli Salad D: Beef & Zucchini Stir-fry

Restricted Calorie Day

B: Hard-boiled Eggs (150 kcal) L: Cucumber & Bell Pepper Salad (180 kcal) D: Chicken Broth & Veggies (250 kcal)

Normal Eating Day

B: Green Smoothie Bowl L: Chicken & Lentil Salad D: Lamb Kofta with Cauliflower Rice

Normal Eating Day

B: Savory Quinoa Breakfast Bowl L: Beef & Veggie Skewers with Quinoa D: Creamy Chickpea & Spinach Curry

Restricted Calorie Day

B: Plain Greek Yogurt & Berries (150 kcal) L: Egg & Spinach Omelette (180 kcal) D: Mushroom Broth & Steamed Veg (200 kcal)

Normal Eating Day

B: Avocado Toast with Poached Egg L: Chicken & Bell Pepper Lettuce Wraps D: Pan-Seared Pork Chop with Roasted Apples

Normal Eating Day

B: Whole Wheat Blueberry Pancakes L: Mini Bison Shepherd's Pies (Cauliflower Topping) D: Slow Cooker Beef Pot Roast (No Potato)

Normal Eating Day

B: Tofu Scramble with Veggies L: Hearty Lentil & Root Veg Soup D: Chicken & Peanut Stir-fry

Restricted Calorie Day

B: Egg White & Spinach Scramble (100 kcal) L: Cucumber Chicken Salad (200 kcal) D: Cabbage & Carrot Soup (250 kcal)

Normal Eating Day

B: Vanilla Berry Chia Pudding L: Chicken & Veggie Power Bowl D: Korean-Style Ground Beef Skillet

Normal Eating Day

B: Apple Cinnamon Oatmeal L: Chickpea Salad Wrap D: Herb Roasted Pork Tenderloin

Restricted Calorie Day

B: Hard-boiled Eggs (150 kcal) L: Cucumber & Bell Pepper Salad (180 kcal) D: Chicken Broth & Veggies (250 kcal)

Normal Eating Day

B: Greek Yogurt with Nuts & Seeds L: Bison & Black Bean Bowl D: Moroccan Chicken Tagine (No Tomato)

Normal Eating Day

B: Scrambled Eggs & Mushrooms L: Warm Lentil & Broccoli Salad D: Beef & Zucchini Stir-fry

Normal Eating Day

B: Green Smoothie Bowl L: Chicken & Lentil Salad D: Lamb Kofta with Cauliflower Rice

Restricted Calorie Day

B: Plain Greek Yogurt & Berries (150 kcal) L: Egg & Spinach Omelette (180 kcal) D: Mushroom Broth & Steamed Veg (200 kcal)

Normal Eating Day

B: Savory Quinoa Breakfast Bowl L: Beef & Veggie Skewers with Quinoa D: Creamy Chickpea & Spinach Curry

Normal Eating Day

B: Avocado Toast with Poached Egg L: Chicken & Bell Pepper Lettuce Wraps D: Pan-Seared Pork Chop with Roasted Apples

Restricted Calorie Day

B: Egg White & Spinach Scramble (100 kcal) L: Cucumber Chicken Salad (200 kcal) D: Cabbage & Carrot Soup (250 kcal)

Normal Eating Day

B: Whole Wheat Blueberry Pancakes L: Mini Bison Shepherd's Pies (Cauliflower Topping) D: Slow Cooker Beef Pot Roast (No Potato)

Normal Eating Day

B: Tofu Scramble with Veggies L: Hearty Lentil & Root Veg Soup D: Chicken & Peanut Stir-fry

Normal Eating Day

B: Vanilla Berry Chia Pudding L: Chicken & Veggie Power Bowl D: Korean-Style Ground Beef Skillet

Restricted Calorie Day

B: Hard-boiled Eggs (150 kcal) L: Cucumber & Bell Pepper Salad (180 kcal) D: Chicken Broth & Veggies (250 kcal)

Normal Eating Day

B: Apple Cinnamon Oatmeal L: Chickpea Salad Wrap D: Herb Roasted Pork Tenderloin

Normal Eating Day

B: Greek Yogurt with Nuts & Seeds L: Bison & Black Bean Bowl D: Moroccan Chicken Tagine (No Tomato)

Restricted Calorie Day

B: Plain Greek Yogurt & Berries (150 kcal) L: Egg & Spinach Omelette (180 kcal) D: Mushroom Broth & Steamed Veg (200 kcal)

Normal Eating Day

B: Scrambled Eggs & Mushrooms L: Warm Lentil & Broccoli Salad D: Beef & Zucchini Stir-fry

5:2 Fasting Meal Plan - July 2025 (Ultra-Variety Edition)

Important Reminders:

Meal Guidelines:

Vanilla Berry Chia Pudding Breakfast (~500 kcal)

Recipe:

Apple Cinnamon Oatmeal Breakfast (~500 kcal)

Recipe:

Greek Yogurt with Nuts & Seeds Breakfast (~500 kcal)

Recipe:

Scrambled Eggs & Sautéed Mushrooms Breakfast (~550 kcal)

Recipe:

Green Smoothie Bowl Breakfast (~500 kcal)

Recipe:

Savory Quinoa Breakfast Bowl (~550 kcal)

Recipe:

Avocado Toast with Poached Egg Breakfast (~500 kcal)

Recipe:

Whole Wheat Blueberry Pancakes Breakfast (~600 kcal)

Recipe:

Tofu Scramble with Colorful Veggies Breakfast (~550 kcal)

Recipe:

Chicken & Veggie Power Bowl Lunch (~750 kcal)

Recipe:

Chickpea Salad Wrap Lunch (~700 kcal)

Recipe:

Bison & Black Bean Bowl Lunch (~750 kcal)

Recipe:

Warm Lentil & Roasted Broccoli Salad Lunch (~700 kcal)

Recipe:

Chicken & Lentil Salad Lunch (~750 kcal)

Recipe:

Beef & Veggie Skewers with Quinoa Lunch (~700 kcal)

Recipe:

Chicken & Bell Pepper Lettuce Wraps Lunch (~700 kcal)

Recipe:

Mini Bison Shepherd's Pies (Cauliflower Topping) Lunch (~750 kcal)

Recipe:

Hearty Lentil & Root Vegetable Soup Lunch (~700 kcal)

Recipe:

Korean-Style Ground Beef Skillet Dinner (~950 kcal)

Recipe:

Herb Roasted Pork Tenderloin Dinner (~950 kcal)

Recipe:

Moroccan Chicken Tagine (No Tomato) Dinner (~950 kcal)

Recipe:

Beef & Zucchini Noodle Stir-fry Dinner (~950 kcal)

Recipe:

Lamb Kofta with Cauliflower Rice & Cucumber Salad Dinner (~950 kcal)

Recipe:

Creamy Chickpea & Spinach Curry (No Tomato) Dinner (~900 kcal)

Recipe:

Pan-Seared Pork Chop with Roasted Apples & Cabbage Dinner (~950 kcal)

Recipe:

Slow Cooker Beef Pot Roast (No Potato) Dinner (~1000 kcal)

Recipe:

Chicken & Peanut Stir-fry with Soba Noodles Dinner (~950 kcal)

Recipe:

Egg White & Spinach Scramble (Restricted Day) (~100 kcal)

Recipe:

Cucumber Chicken Salad (Restricted Day) (~200 kcal)

Recipe:

Cabbage & Carrot Soup (Restricted Day) (~250 kcal)

Recipe:

Hard-boiled Eggs (Restricted Day) (~150 kcal)

Recipe:

Cucumber & Bell Pepper Salad (Restricted Day) (~180 kcal)

Recipe:

Chicken Broth with Steamed Vegetables (Restricted Day) (~250 kcal)

Recipe:

Plain Greek Yogurt & Berries (Restricted Day) (~150 kcal)

Recipe:

Egg & Spinach Omelette (Restricted Day) (~180 kcal)

Recipe:

Mushroom Broth with Steamed Vegetables (Restricted Day) (~200 kcal)

Recipe: