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.

Foods & Calories / Kilojoules
FoodQuantityCalories*Kilojoules*
Almonds almonds13 whole 90377
Alo Drink Alo Drink1 serve 70293
Apple Apple1 piece 53222
Apricot Banana and Cashew Snack Jar Apricot Banana and Cashew Snack Jar1 small jar 99414
Baby Plum Tomatoes Plum Tomatoes6 pieces 1146
Baked BeansBaked Beans100 grams 70293
Baked PotatoBaked Potato1/2 medium 85356
Baked SalmonBaked Salmon2 1/2 oz 99414
Baked Sweet PotatoBaked Sweet Potato1 small 2292
BananaBanana1 piece 90377
Banana BreadBanana Bread1/2 slice 165690
Bean NachosBean Nachos1 serve (4.6 oz) 2801172
Bloody MaryBloody Mary1 collins glass (10 fl. oz) 125523
Blueberries Blueberries1 cup 85356
Boiled Egg Boiled Egg1 large 70-80293-335
Broccoli Broccoli1 cup 95397
Brown Bread Brown Bread1 slice 74310
Buttered Oatcakes Buttered Oatcakes2 pieces 100418
Buttered Rice Cakes Buttered Rice Cakes3 pieces 90377
Cadbury Highlights Hot Chocolate Cadbury Highlights Hot Chocolate1 cup 40167
Canned Pure Pumpkin1 cup 85356
Canned Red Kidney Beans Canned Red Kidney Beans1/3 cup 85356
Cantaloupe / Rockmelon Cantaloupe Rockmelon1/2 cup 2188
Cappuccino Non-fat milk Cappuccino1 cup (8 fl. oz) 40167
Carrot Carrot1 piece 100418
Cashew Nuts Cashew Nuts8 pieces 100418
Cauliflower Cauliflower87 grams 2396
Celery Celery1 piece 729
Celery Celery3 sticks 75314
Champagne Champagne1 glass (4.1 fl. oz) 78326
Cheddar Cheese Cheddar Cheese3/4 oz 90377
Cherry Tomato Cherry Tomato1 piece 417
Chicken Breast Chicken Breast1 piece 162678
Chicken Salad Sandwich Chicken Salad Sandwich1 sandwich 5002092
Choco Chip Cookie Choco Chip Cookie1 cookie 1146
Chocolate Bar (eg. Kitkat) Chocolate Bar1 bar (1.9 oz) 2501046
Coconut Juice Coconut Juice11.2 fl. oz 60251
Cooked Prawns Cooked Prawns50 grams 40167
Corn on the Cob Corn on the Cob1 medium 100418
Cranberry Sauce Cranberry Sauce3 tbsp 75314
Crumpet Crumpet1 piece 100418
Dark Chocolate Dark Chocolate2/3 oz 95397
Dried Apricot Dried Apricot6 pieces 100418
Dried Cherries3 tbsp 75314
Dry Roasted Unsalted Pistachios Dry Roasted Unsalted Pistachios25 pieces 85356
Dry Soda Dry Soda1 bottle 45-70188-293
Figs Figs 1 medium 75314
Fillet of Salmon Fillet of Salmon 1/2 slice 185774
Fried Rice Fried Rice 1 oz 50209
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 tsbp 85356
Grapefruit (All Natural) Grapefruit 1 cup (8.8 oz) 92385
Grapes Grapes 30 pieces 100418
Green Tea with Honey Green Tea with Honey 1 cup 65272
Grilled Chicken Breast with light mayo Grilled Chicken Breast with light mayo 1 piece 90377
Heinz Baked Beans Heinz Baked Beans 1/2 tin 100418
Heinz Weight Watchers Carrot & Lentil Soup Heinz Weight Watchers Carrot & Lentil Soup 1 cup 87364
Heinz Weight Watchers Tomato Soup Heinz Weight Watchers Tomato Soup 1 cup 76318
Jaffa Cakes Jaffa Cakes 2 pieces 90377
Kalamata Olives Kalamata Olives 9 pieces 95397
Kiwi (Organic) Kiwi 1 medium 48201
Lean Beef Lean Beef 2 oz 90377
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 scoop 80-90335-377
Mango Mango 4 slices 90377
Mamma Chia Mamma Chia 1 bottle 120502
Margarita Margarita 1 cocktail glass (3.3 fl. oz) 153640
Marshmallows Marshmallows 4 pieces 90377
Mayonnaise (Real) Mayonnaise 2 1/2 tsp 85356
Milk (Reduced Fat) Milk (Reduced Fat) 1 cup (8 fl. oz) 122510
Minestrone Soup Minestrone Soup 1 cup 80335
Muller Light Yoghurt Muller Light Yoghurt 1 cup 89372
Natural Fat-Free Yoghurt Natural Fat-Free Yoghurt 1/2 cup 85356
Natural Peanut Butter 2 tsp 65272
Oatmeal Cookie Oatmeal Cookie 1 small 65272
Oats topped with Berries Oats topped with Berries 1/3 cup 100418
Orange Orange 1 piece 59247
Organic Hotdog Organic Hotdog 1 1/2 oz 85356
Papaya Papaya 1/2 cup 2396
Pasta Salad Pasta Salad 1 cup (9.8 oz) 2531059
Peach Juice Peach Juice 1/2 cup (3.5 oz) 43180
Peaches Peaches 2 medium 76318
Pear Pear 1 piece 100418
Peas Peas 38 grams 38159
Pineapple juice Pineapple juice 1 cup crushed 8.8 oz 149623
PitayaPlus Super Juice PitayaPlus Super Juice 1 bottle 70293
Pomegranate Juice Pomegranate Juice 2/3 cup 90377
Popcorn with Butter Popcorn with Butter 2 cups 95397
Porridge Oats Porridge Oats 45 grams 166695
Raisin and Cranberry Porridge Raisin and Cranberry Porridge 1 bowl 215900
Raspberries Raspberries 1/2 cup 32134
Red Wine Burguny Red Wine Burguny 1 glass (5 fl. oz) 127531
Rice Cake Rice Cake 1 piece 38159
Rice Crackers (Fantasic Brand) Rice Crackers (Fantasic Brand) 1 oz 104435
Roast Beef with Baked Vegetables Roast Beef with Baked Vegetables 1 serve (3 oz) 180753
Roasted Pepper Roasted Pepper 1 piece 30126
Roasted Skinless Chicken Drumstick Roasted Skinless Chicken Drumstick 1 piece 75314
Roasted Unsalted Soy Nuts Roasted Unsalted Soy Nuts 3 tsbp 80335
Rum Rum 1 jigger (1.5 fl. oz) 96402
Salad Salad 1 plate 230962
Salsa Salsa 1 cup 70293
Salted Peanuts Salted Peanuts 10 pieces 74310
Satsumas Satsumas 2 pieces 42176
Sausage Roll Sausage Roll 1 bite 61255
Scrambled Eggs Scrambled Eggs 1/2 cup 190795
Spaghetti Bolognese Spaghetti Bolognese 1 serve 8303473
Spears of Asparagus Spears of Asparagus 10 pieces 50209
Spinach with Evoo Spinach with Evoo 2 cups 75314
Strawberries Strawberries 1/2 cup 2188
Sugar-Free Gum Sugar-Free Gum 1 stick 521
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 portion 2501046
Tomato Juice Tomato Juice 1 cup 50209
Tuna Salad Tuna Salad 1 serve 175732
Vegetable & Lentil Stew Vegetable & Lentil Stew 1 bowl 2421013
Vegetable Lasagne Vegetable Lasagne 1 serve (8 oz) 230962
Vegetable Soup Vegetable Soup 1 cup 90377
Vodka Vodka 1 jigger (1.5 fl. oz) 96402
Watermelon Watermelon 2 cups 90377
Weight Watchers Mediterranean Veg Quiche 1 piece 156653
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 slice 65272

* 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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