Your guide to weight loss with the 5:2 Intermittent Fasting Diet

What Can I Eat On 5:2 Fasting Days?

One of the most common issues many people have is that they do not know how many calories are in the foods that they eat. As such, we have put an extensive list of common foods together in a table below with calorie & kilojoule counts. This will help you get a “feel” of just how many calories are in what you eat, so make sure you check it out below.

We have also put together a recipe book, packed with over 180 pages of recipes, meal plans and heaps of other great information. Make sure you check it out here.

For the 5:2 diet to actually work for you, it is imperative that you stick to the correct calorie count on your fasting days. For women, this means consuming less than 500 calories for the day, and for men, the recommended calorie intake is 600 calories. This is calculated at about a ¼ of the daily recommended calorie intake in a normal, healthy diet.

However, instead of having to count calories every day, you only need to do the math on the 5:2 fasting days. Luckily this doesn’t mean that you are restricted to only certain foods — you can eat anything, as long as you remain below the recommended calorie count. Just keep in mind that the healthier your choices (whether on fasting days or not), the more health benefits you will reap and the more stable your blood sugar will be.

Click here for your 5:2 fasting guide

For your convenience, we have compiled a list of foods and their calorie counts per portion. You will soon discover that counting calories on the 5:2 intermittent fasting diet days will help to create an awareness of what you are consuming on the “normal” non-fasting days as well.

FoodQuantityCalories*Kilojoules*
Almonds
almonds
13 whole90377
Alo Drink
Alo Drink
1 serve70293
Apple
Apple
1 piece53222
Apricot Banana and Cashew Snack Jar
Apricot Banana and Cashew Snack Jar
1 small jar99414
Baby Plum Tomatoes
Plum Tomatoes
6 pieces1146
Baked Beans
Baked Beans
100 grams70293
Baked Potato
Baked Potato
1/2 medium85356
Baked Salmon
Baked Salmon
2 1/2 oz99414
Baked Sweet Potato
Baked Sweet Potato
1 small2292
Banana Bread
Banana Bread
1/2 slice165690
Banana
Banana
1 piece90377
Bean Nachos
Bean Nachos
1 serve (4.6 oz)2801172
Bloody Mary
Bloody Mary
1 collins glass (10 fl. oz)125523
Blueberries
Blueberries
1 cup85356
Boiled Egg
Boiled Egg
1 large70-80293-335
Broccoli
Broccoli
1 cup95397
Brown Bread
Brown Bread
1 slice74310
Buttered Oatcakes
Buttered Oatcakes
2 pieces100418
Buttered Rice Cakes
Buttered Rice Cakes
3 pieces90377
Cadbury Highlights Hot Chocolate
Cadbury Highlights Hot Chocolate
1 cup40167
Canned Pure Pumpkin1 cup85356
Canned Red Kidney Beans
Canned Red Kidney Beans
1/3 cup85356
Cantaloupe / Rockmelon
Cantaloupe Rockmelon
1/2 cup2188
Cappuccino Non-fat milk
Cappuccino
1 cup (8 fl. oz)40167
Carrot
Carrot
1 piece100418
Cashew Nuts
Cashew Nuts
8 pieces100418
Cauliflower
Cauliflower
87 grams2396
Celery
Celery
3 sticks75314
Celery
Celery
1 piece729
Champagne
Champagne
1 glass (4.1 fl. oz)78326
Cheddar Cheese
Cheddar Cheese
3/4 oz90377
Cherry Tomato
Cherry Tomato
1 piece417
Chicken Breast
Chicken Breast
1 piece162678
Chicken Salad Sandwich
Chicken Salad Sandwich
1 sandwich5002092
Choco Chip Cookie
Choco Chip Cookie
1 cookie1146
Chocolate Bar (eg. Kitkat)
Chocolate Bar
1 bar (1.9 oz)2501046
Coconut Juice
Coconut Juice
11.2 fl. oz60251
Cooked Prawns
Cooked Prawns
50 grams40167
Corn on the Cob
Corn on the Cob
1 medium100418
Cranberry Sauce
Cranberry Sauce
3 tbsp75314
Crumpet
Crumpet
1 piece100418
Dark Chocolate
Dark Chocolate
2/3 oz95397
Dried Apricot
Dried Apricot
6 pieces100418
Dried Cherries3 tbsp75314
Dry Roasted Unsalted Pistachios
Dry Roasted Unsalted Pistachios
25 pieces85356
Dry Soda
Dry Soda
1 bottle45-70188-293
Figs
Figs
1 medium75314
Fillet of Salmon
Fillet of Salmon
1/2 slice185774
Fried Rice
Fried Rice
1 oz50209
Fruit Cocktail
Fruit Cocktail
1 cup (8.4 oz)109456
Fruit Muffin
Fruit Muffin
1 piece (4.3 oz)3601506
Full Strength Beer
Full Strength Beer
1 bottle/can (12 fl. 0z)164686
Granola (All Natural)
Granola
3 tsbp85356
Grapefruit (All Natural)
Grapefruit
1 cup (8.8 oz)92385
Grapes
Grapes
30 pieces100418
Green Tea with Honey
Green Tea with Honey
1 cup65272
Grilled Chicken Breast with light mayo
Grilled Chicken Breast with light mayo
1 piece90377
Heinz Baked Beans
Heinz Baked Beans
1/2 tin100418
Heinz Weight Watchers Carrot & Lentil Soup
Heinz Weight Watchers Carrot & Lentil Soup
1 cup87364
Heinz Weight Watchers Tomato Soup
Heinz Weight Watchers Tomato Soup
1 cup76318
Jaffa Cakes
Jaffa Cakes
2 pieces90377
Kalamata Olives
Kalamata Olives
9 pieces95397
Kiwi (Organic)
Kiwi
1 medium48201
Lean Beef
Lean Beef
2 oz90377
Lipton Tea
Lipton Tea
1 tea bag (0.1 oz)00
Lite Beer
Lite Beer
1 bottle/can (12 fl. 0z)96402
Low Fat Ice Cream
Low Fat Ice Cream
1 small scoop80-90335-377
Mamma Chia
Mamma Chia
1 bottle120502
Mango
Mango
4 slices90377
Margarita
Margarita
1 cocktail glass (3.3 fl. oz)153640
Marshmallows
Marshmallows
4 pieces90377
Mayonnaise (Real)
Mayonnaise
2 1/2 tsp85356
Milk (Reduced Fat)
Milk (Reduced Fat)
1 cup (8 fl. oz)122510
Minestrone Soup
Minestrone Soup
1 cup80335
Muller Light Yoghurt
Muller Light Yoghurt
1 cup89372
Natural Fat-Free Yoghurt
Natural Fat-Free Yoghurt
1/2 cup85356
Natural Peanut Butter2 tsp65272
Oatmeal Cookie
Oatmeal Cookie
1 small65272
Oats topped with Berries
Oats topped with Berries
1/3 cup100418
Orange
Orange
1 piece59247
Organic Hotdog
Organic Hotdog
1 1/2 oz85356
Papaya
Papaya
1/2 cup2396
Pasta Salad
Pasta Salad
1 cup (9.8 oz)2531059
Peach Juice
Peach Juice
1/2 cup (3.5 oz)43180
Peaches
Peaches
2 medium76318
Pear
Pear
1 piece100418
Peas
Peas
38 grams38159
Pineapple juice
Pineapple juice
1 cup crushed 8.8 oz149623
PitayaPlus Super Juice
PitayaPlus Super Juice
1 bottle70293
Pomegranate Juice
Pomegranate Juice
2/3 cup90377
Popcorn with Butter
Popcorn with Butter
2 cups95397
Porridge Oats
Porridge Oats
45 grams166695
Raisin and Cranberry Porridge
Raisin and Cranberry Porridge
1 bowl215900
Raspberries
Raspberries
1/2 cup32134
Red Wine Burgundy
Red Wine Burguny
1 glass (5 fl. oz)127531
Rice Cake
Rice Cake
1 piece38159
Rice Crackers (Fantastic Brand)
Rice Crackers (Fantasic Brand)
1 oz104435
Roast Beef with Baked Vegetables
Roast Beef with Baked Vegetables
1 serve (3 oz)180753
Roasted Pepper
Roasted Pepper
1 piece30126
Roasted Skinless Chicken Drumstick
Roasted Skinless Chicken Drumstick
1 piece75314
Roasted Unsalted Soy Nuts
Roasted Unsalted Soy Nuts
3 tsbp80335
Rum
Rum
1 jigger (1.5 fl. oz)96402
Salad
Salad
1 plate230962
Salsa
Salsa
1 cup70293
Salted Peanuts
Salted Peanuts
10 pieces74310
Satsumas
Satsumas
2 pieces42176
Sausage Roll
Sausage Roll
1 bite61255
Scrambled Eggs
Scrambled Eggs
1/2 cup190795
Spaghetti Bolognese
Spaghetti Bolognese
1 serve8303473
Spears of Asparagus
Spears of Asparagus
10 pieces50209
Spinach with Evoo
Spinach with Evoo
2 cups75314
Strawberries
Strawberries
1/2 cup2188
Sugar-Free Gum
Sugar-Free Gum
1 stick521
Sushi Roll
Sushi Roll
2 pieces (1/3 roll)59247
Tequila
Tequila
1 jigger (1.5 fl. oz)96402
Tiger Prawn Curry with Basmati Rice
Tiger Prawn Curry with Basmati Rice
1 portion2501046
Tomato Juice
Tomato Juice
1 cup50209
Tuna Salad
Tuna Salad
1 serve175732
Vegetable & Lentil Stew
Vegetable & Lentil Stew
1 bowl2421013
Vegetable Lasagne
Vegetable Lasagne
1 serve (8 oz)230962
Vegetable Soup
Vegetable Soup
1 cup90377
Vodka
Vodka
1 jigger (1.5 fl. oz)96402
Watermelon
Watermelon
2 cups90377
Weight Watchers Mediterranean Veg Quiche1 piece156653
Whiskey
Whiskey
1 jigger (1.5 fl. oz)96402
White wine
White wine
1 glass (5 fl. oz)120502
Whole-Grain Bread
Whole-Grain Bread
1 slice65272

* Values given are a guide only and will vary depending on many factors. Check product labels for more information.

2 Comments

  1. Marsha Coleman on March 14, 2017 at 1:35 pm

    Thank u

    • Sarah Sarah on March 31, 2017 at 12:02 am

      Hi Marsha

      You’re most welcome! I’m glad you found this outline helpful. Remember nothing is off limits as such but with only 500 – 600 calories available for consumption the best foods to consume are fibrous, watery or high protein and low-fat foods. These include salads, vegetables, lean meats, eggs, some dairy and nuts/seeds and a small amount of carbs.

      Hope you are seeing results and of course the more you can integrate whole natural non-processed foods the better it will be for digestion, eliminating wastes and toxins.

      To your health
      Sarah

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