Intermittent fasting involves strategically planning when you eat to maximise health benefits.
A key component of successful intermittent fasting, especially methods like the 5:2 diet, is carefully planning your meals for fasting days.
This guide provides a practical approach to creating satisfying, nutrient-dense meals that keep you on track and make your fasting days enjoyable.
On fasting days, it’s essential to reduce calorie intake while still nourishing your body.
Good meal planning helps prevent feelings of deprivation that could lead to overeating or giving up.
Focusing on nutrient-rich foods can help manage hunger, maintain energy, and support overall well-being.
Here are a couple of sample menus to inspire your fasting day meal planning:
Breakfast (optional): A small bowl of berries with a tablespoon of Greek yoghurt (approx. 100 calories).
Lunch: Large salad with mixed greens, grilled chicken breast (3oz), and a light vinaigrette (approx. 200 calories).
Dinner: Steamed vegetables (broccoli, carrots, and spinach) with baked salmon (3oz) (approx. 200 calories).
Breakfast (optional): A hard-boiled egg (approx. 70 calories).
Lunch: Vegetable soup (approx. 150 calories) with a slice of whole-grain bread (approx. 70 calories).
Dinner: Lentil stew with mixed vegetables (approx. 210 calories).
Adjust these examples based on your dietary needs and preferences.
Accurate portion control is especially important on fasting days.
Here are some useful tips:
Use smaller plates and bowls to create the visual impression of a fuller plate.
Measure your food using kitchen scales or measuring cups to stay within your calorie target.
Read nutrition labels to track serving sizes and calories accurately.
Fill up on vegetables, especially non-starchy ones, as they are low in calories and high in fibre.
Fasting days don’t have to feel restrictive.
Try these approaches to keep your meals interesting:
Experiment with herbs and spices to add flavour without extra calories.
Try new low-calorie recipes that align with your tastes and culture.
Prepare meals in advance to prevent impulsive, off-plan eating.
Incorporate a mix of textures and colours to make your meals more visually and emotionally satisfying.
Meal planning is an essential element of successful intermittent fasting.
By focusing on nutrient-dense ingredients, practising portion control, and keeping your meals varied, fasting days can become something to look forward to.
With a little preparation and creativity, fasting becomes easier to stick with and more enjoyable overall.
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