Which food has 2,500 calories

5: 2 fasting with 500 calories - sample day 1

Because there are so many questions, I am going to show you a “fasting day” today as an example of a 5: 2 fast.

5: 2 fasting

5: 2 fasting - what is it actually?

5.2 means eating 5 days a week and fasting 2 days. With me Monday and Thursday.

I write down everything I eat with the Lifesum app, there are countless apps on the market, there is something for everyone. It's easy to explain why I use an app. You eat so much a day on the side, like to snack here and there - and regardless of whether you eat low-carb, too much is too much.

Calorie deficit

An app like this helps a lot to stay in the calorie deficit. For me it is important that I can scan the barcodes with the app and that it has 5: 2 fasting pre-installed. Lifesum has that in the paid version that I use. And NO, Lifesum doesn't pay me for the referral 🙂

On the days when I eat “normally”, I still make sure to stay within limits.

Fasting days

The two "fasting days" look like that you consume a maximum of 500 calories. So don't really fast as hard as a rock, but rather make a kind of relief day. This is suitable for everyday use and, in my opinion, keeps the metabolism going.


500 calories are a breeze. If you put it in nougat or cream truffles. If you eat vegetables for 500 calories, you have quite a mountain in front of you. And that's exactly how I do it: “Fasting day” is a vegetable day for me. In addition, some protein, usually in the form of eggs. That's it.

Food on fasting day

I find soup greens easy, just chop it up and eat it as a soup. I make myself a potato and an egg so that in the end it will be the 500 calories. Or there is a vegetable pan seared in 1 teaspoon of coconut oil. I do the same with the soup - the diced vegetables are only fried in it.

Drink on fasting day

2- 2.5 liters of water. With lemon, with ginger, with cucumber. The main thing is variety! I notice that I get rid of a lot of water on these days, which is very good for me! In the morning and in the afternoon there is coffee with very little milk, almond milk or oat milk.

Today's fasting day

I eat two meals, At noon and around 6 p.m. Of course you can also have breakfast, I don't like it that much and I also eat first when i'm really hungry. That can be at 12, or at 2 ...

And here is an example of how it can look in detail - today there was fresh asparagus from the farmer, that was also my meal for the day: I peeled the kilo of asparagus, 700 g remained. I also had mini potatoes, 200 g.

Having lunch

Asparagus peeled and cut into pieces, boiled in water with 1 teaspoon butter and salt. The potatoes are cooked in salted water, sieved and cooled. Then roasted in the pan without fat.

Around 2/3 of the potatoes were served with half of the asparagus at lunchtime. I get the asparagus out of the cooking stock with a ladle, I need the stock for the soup! Put the cress on it and you're done!


Add the remaining roasted potatoes to the asparagus in the pot, mix everything and bring to the boil. Thicken with 1 tablespoon of potato fibers for a thicker consistency. It tastes very good!

Again cress over it, this time red radish cress. The crowd gave two plates, so I'm full and I don't even notice that it was a fasting day!

Why 5: 2?

I found out about this a few weeks ago 16: 8 fasting reports, for me THE perfect form of nutrition. You eat in a time window of 8 hours, the rest of the time there is nothing. Since I'm not hungry early on, it was - and is - awesome for me. The problem? I lost weight at the beginning, but not an ounce after 2 weeks. Probably because that's how my body works anyway. And because you still have an even intake of calories, I don't know.

I'm not a doctor

I am neither a doctor, nor a nutritionist, nor a specialist in food matters. Therefore, I want to and must emphasize again that I do not accept any liability for your health, check the topics myself, find out more, go to the doctor, it is your own responsibility.

I will report how I am doing with the 5: 2 fast and post a few days of fasting here, as the response to my instastories is so great. In any case, you can see exactly how and what I'm preparing. See you tomorrow, then there will be wild garlic salt!

Your Petra ♥









, lean meat or