7-Day 5:2 Fasting Schedule

by Corine Short

Here's a sample 7-day 5:2 meal plan with each day's suggested workouts and targeted body parts. Please note that individual nutritional needs and exercise preferences may vary, so feel free to adjust based on your requirements and preferences. If you need a specific meal plan that I create based on your blood type and lifestyle message me at corine@synergynuvu.com in the subject line write MEAL PLAN PLEASE 

Day 1: Fasting Day

  • Breakfast (Fast Day): Black coffee or herbal tea.
  • Lunch (Fast Day): Grilled chicken or tofu salad with leafy greens and a variety of colorful vegetables.
  • Dinner (Fast Day): Baked salmon with steamed broccoli and cauliflower.

Workout: Light cardio or stretching. Focus on flexibility.

Day 2: Regular Eating Day

  • Breakfast: Greek yogurt with berries and a sprinkle of nuts.
  • Lunch: Quinoa salad with mixed veggies and grilled shrimp.
  • Dinner: Stir-fried tofu with a variety of colorful vegetables and brown rice.

Workout: Full-body strength training. Compound exercises like squats and deadlifts.

Day 3: Fasting Day

  • Breakfast (Fast Day): Green tea and a small handful of almonds.
  • Lunch (Fast Day): Vegetable soup with a dash of protein (chicken or lentils).
  • Dinner (Fast Day): Grilled turkey or tempeh with roasted Brussels sprouts.

Workout: High-intensity interval training (HIIT) focusing on cardiovascular fitness.

Day 4: Regular Eating Day

  • Breakfast: Oatmeal with sliced bananas and a drizzle of honey.
  • Lunch: Spinach and feta stuffed chicken breast with sweet potato wedges.
  • Dinner: Baked cod with quinoa and steamed asparagus.

Workout: Core workout. Planks, crunches, and oblique exercises.

Day 5: Fasting Day or a Regular Eating Day

  • Breakfast (Fast Day): Black coffee or herbal tea.
  • Lunch (Fast Day): Lentil soup with a side of mixed greens.
  • Dinner (Fast Day): Grilled vegetables with a small portion of lean beef or plant-based protein.

Workout: Yoga or Pilates for flexibility and relaxation.

Day 6: Regular Eating Day

  • Breakfast: Smoothie with spinach, banana, protein powder, and almond milk.
  • Lunch: Quinoa bowl with roasted vegetables, chickpeas, and a tahini dressing.
  • Dinner: Baked chicken with sweet chili glaze, brown rice, and steamed broccoli.

Workout: Leg day. Squats, lunges, and leg press exercises.

Day 7: Fasting Day or Regular Eating Day

Breakfast (Fast Day): Green tea and a handful of walnuts.

  • Lunch (Fast Day): Tomato and cucumber salad with a small portion of grilled fish.
  • Dinner (Fast Day): Stir-fried tofu with a variety of colorful vegetables.

Workout: Active recovery day. Light walking or cycling to aid recovery.

Remember to stay hydrated throughout, and listen to your body's signals. This plan is a suggestion, and it's important to adjust it based on your individual needs, preferences, and any dietary restrictions you may have. Always consult with a healthcare professional before making significant changes to your diet or exercise routine.