On a chilly day, you might like to start a fast day with porridge, which is low-GI and can help keep you feeling full for a remarkably long time. Make the porridge using water and add a little soya or semi skimmed milk when serving, if you like – or have a chopped prune instead (20 calories per prune), which can be helpful for your digestive system.

I’ve included my Simple Vegetable Soup again, which is a fast day standby for me. I always have a packet of ready prepared chopped vegetables in the freezer, so it is a quick and easy soup to make when you are hungry, with 100g of vegetables, a tsp of stock powder and 250ml of water – bring to the boil, simmer for 10 minutes and whizz with a stick blender to vary the texture.  If you choose not to have breakfast, you could have a more substantial soup instead.

Again, main course is really simple and doesn’t take long to prepare, so this menu is ideal when you have had a busy day. You could use frozen fish and frozen spinach too, so as long as you have some fresh eggs, this is something that can be prepared entirely from what you have in store. No excuses!

For dessert, it is easy to use fromage blanc or greek yogurt as the basis and vary the flavours with some simple additions. Here I have used the classic combo of coffee and chocolate, but you can experiment with different essences, fresh or dried fruits, snipped candied peel, chopped toasted nuts, a sprinkle of cinnamon… lots of possibilities and it doesn’t take much to give it a bit of added zing. I find it helps to make a meal feel complete, and it doesn’t need any sugar (though I did add a little honey to the mocha dessert, as it can be helpful to getting a good night’s sleep after a fast day).

You’ll find the recipes for this dinner here or in my book, 5:2 Healthy Eating for Life, which is available in kindle and print editions from Amazon worldwide.

Fast Day Menu with Breakfast and Dinner
Breakfast
Make up your porridge using water
15 / 20g of Porridge Oats (55/70), with 50ml soya milk (20)
Dinner
Simple Vegetable Soup (70)	Smoked Haddock with 1 or 2 Poached Eggs on a bed of Wilted Spinach (210/285)	Mocha Dessert (105)
Total Calories for the day 460/550