5:2 Diet – 5:2 Fast Diet ideas to Beat the Heat

5:2 Diet Fast Day ideas for Sunny Days:

I hoped that when the weather warmed up, I’d lose my appetite a bit and fast days on the 5:2 fast diet would be easier.  It doesn’t seem to work like that – although drinking lots of green tea and fizzy water helps.  And, my standby 5:2 diet fast day filler of low calorie home made soup just seems inappropriate.

Instead I turn to salads, like this ultra simple but very tasty Greek salad.  This particular salad, made with 25g low fat feta and 8 olives is around 150 calories.  The feta means there’s really no need for a dressing which saves a bit on the calories and allows me to indulge both in the cheese and olives, which I love.

5-2 diet recipe Low Calorie Greek Salad

I’m planning on trying a watermelon and feta salad too, which I’ve spotted in various iterations on the blogs of some of my American friends.

When the weather is hot, I am loathe to make anything complicated and this simple lemon, rosemary and yoghurt baked chicken works brilliantly.  I can make double quantities and have one chicken breast cold with salad the next day

5:2 Fast Diet Baked Lemon and Yoghurt Chicken

Serves 1
Prep time 1 hour
Cook time 25 minutes
Total time 1 hour, 25 minutes
Meal type Lunch, Main Dish, Salad
Misc Serve Cold, Serve Hot


  • 100g Chicken Breast (A SMALL skinless chicken breast (100g) is about 130 calories depending on the type of bird.)
  • 1 tablespoon 0% fat greek yoghurt
  • 1 Small Lemon
  • 1 clove Garlic (Crushed)
  • 2-3 sprigs Fresh Rosemary


Step 1 Mix together the yoghurt, lemon juice and crushed garlic.
Step 2 Coat the chicken breast thoroughly and put in a fridge for an hour or so to marinade
Step 3 place the rosemary sprigs on a heavy skillet and put the chicken breast on top. Season well with pepper. I tend to put the squeezed lemon halves in with the chicken breast for a bit of extra zing.
Step 4 Bake at 180C for 20 minutes till the chicken breast is cooked through
Step 5 Allow to rest for 5 minutes before seasoning with a little salt and serving with salad or roasted vegetables


You can serve this chicken hot or cold. The yoghurt marinade helps to stop the chicken drying out while the lemon and rosemary add a little extra flavour.

You can also use the same yoghurt marinade and chop your chicken breast pieces up into chunks to go on skewers for the barbecue, so it’s very versatile.

I ate my chicken with some roasted Mediterranean vegetables but you could enjoy this with a large bowl of salad or some steamed green vegetables too.

5-2 fast diet yoghurt lemon chicken


The chicken comes in at around 200 calories a portion, so depending on what else you’ve eaten, you could even add in a few new potatoes.

5-2 fast diet chicken


There’s been a bit of negative press about the 5:2 fast diet and fast diets in general recently.

  • Firstly, it seems to me that all dieting is something you should do with caution if you have any medical condition.  Saying ‘this diet is bad for people who have eating disorders’ or ‘this diet could be dangerous if you are diabetic’ may be true, but it is no different to any other kind of diet.  Consult your doctor first if you are not sure!
  • Secondly, those people who are telling us that it isn’t going to work seem to be talking without any medical evidence of their own.  A recent article in the Metro quoted nutritionists and trainers who used as their ‘evidence’ the overall poor nutritional levels in the UK.  One of the benefits of this diet for me is that for two days a week I really do eat HEALTHY food.  I don’t drink any alcohol and I eat a lot of fresh vegetables.  I suspect the same is true for many of those following the Fast Diet or the 5:2 Diet.
  • Finally, many of those criticizing seem never to have tried the 5:2 diet or any form of fast diet themselves.  It works for me, I feel better, healthier and more energised after a fast day and I have lost weight as well (and still am slowly moving toward my target weight – 2 more kilo to go!)

So if you are thinking of trying the 5:2 diet or any variation of a fast diet, I’d suggest joining one of the great face-book groups and seeing how it works for you.  Consult your doctor first if you have a medical condition or are pregnant.  And use common sense when planning your 5:2 fast diet meals.  Fasting on 2 mars bars MIGHT not be good for you – but eating lots of fresh fish, skinless chicken, vegetables and pulses seems very unlikely to be something that will damage your health.  Good luck to all those following the 5:2 diet or the fast diet.  Let me know how you get on!


Here are some more of my recipes for the 5:2 Diet or Fast Diet

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  1. says

    Summers are made for salads – nice and cool and crisp, and yours looks divine!
    I agree that diets aren’t for everyone and that if you do have any medical conditions to always check with your doctor first. I think alot of people see diets as a quick fix when really it’s a lifestyle and dietary change for the long term.

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