| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 0 | portion | 1 | cup | Protein shake | $0.00 | |
| 100 | g | Milk, 2% | $0.00 | |||
| 0 | g | Yogurt | $0.00 | |||
| 100 | g | Cereals ready-to-eat, MUESLI, dried fruit and nuts | $0.00 | |||
| 0 | g | ProNutro Wholewheat | $0.00 | Pick n Pay | ||
| 0 | g | Psyllium Seed Husk Fiber | $0.00 | TrueNutrition | ||
| 10 | g | Just Protein | $0.00 | Wellness Warehouse | ||
| 100 | g | Cacao Nibs Raw | $5.00 | |||
| 100 | g | flax | $0.00 | |||
| 0 | g | Vita-thion | $0.00 | |||
| 100 | g | Butter, salted | $0.00 | |||
| 10 | g | Canola Oil | $0.02 | Walmart | ||
| 0 | g | Flaxseed Oil | $0.00 | Amazon | ||
| 0 | g | Coconut Oil | $0.00 | Swanson | ||
| 5 | g | Vinegar, balsamic | $0.00 | |||
| 5 | g | Vinegar, cider | $0.00 | |||
| 5 | g | Soy sauce made from soy and wheat (shoyu) | $0.00 | |||
| 1 | g | Vital Adults | $0.00 | |||
| 100 | g | Lemon | $0.00 | |||
| 0 | g | Grapefruit Juice | $0.00 | |||
| 100 | g | Strawberries, frozen | $0.00 | |||
| 100 | g | Mixed berries, frozen | $0.00 | |||
| 100 | g | Pineapple, raw, all varieties | $0.00 | |||
| 100 | g | Avocados, raw, all commercial varieties | $0.00 | |||
| 100 | g | Peppers, sweet, green, raw | $0.00 | |||
| 100 | g | Beans, snap, green, raw | $0.00 | |||
| 100 | g | Brussels sprouts, raw | $0.00 | |||
| 100 | g | Squash, zucchini, baby, raw | $0.00 | |||
| 100 | g | Broccoli, raw | $0.00 | |||
| 100 | g | Carrots, raw | $0.00 | |||
| 100 | g | Cauliflower, raw | $0.00 | |||
| 100 | g | Celery, raw | $0.00 | |||
| 100 | g | Cabbage, chinese (pak-choi), raw | $0.00 | |||
| 100 | g | Cabbage, chinese (pe-tsai), raw | $0.00 | |||
| 100 | g | Cabbage, savoy, cooked, boiled, drained, without salt | $0.00 | |||
| 100 | g | Cabbage, savoy, raw | $0.00 | |||
| 100 | g | Cabbage, common (danish, domestic, and pointed types), stored, raw | $0.00 | |||
| 100 | g | Cabbage, red, raw | $0.00 | |||
| 100 | g | Kale, raw | $0.00 | |||
| 100 | g | Spinach, raw | $0.00 | |||
| 100 | g | Mustard spinach, (tendergreen), raw | $0.00 | |||
| 100 | g | Lettuce, green leaf, raw | $0.00 | |||
| 100 | g | Lettuce, red leaf, raw | $0.00 | |||
| 100 | g | Lettuce, cos or romaine, raw | $0.00 | |||
| 100 | g | Lettuce, butterhead (includes boston and bibb types), raw | $0.00 | |||
| 100 | g | Endive, raw | $0.00 | |||
| 100 | g | Arugula, raw | $0.00 | |||
| 100 | g | Watercress, raw | $0.00 | |||
| 100 | g | Cucumber, with peel, raw | $0.00 | |||
| 100 | g | Radishes, raw | $0.00 | |||
| 100 | g | Beet greens, raw | $0.00 | |||
| 1 | portion | Egg, whole, cooked, hard-boiled | $0.00 | |||
| 0 | portion | Egg, whole, cooked, poached | $0.00 | |||
| 100 | g | Fish, tuna, light, canned in water, drained solids | $0.00 | |||
Amounts for: Total Daily Cost: | $5.02 | Add Ingredients to Amazon Cart | ||||
This recipe lists the ingredients I usually use for the 5:2 low-calorie fast diet.
How the 5:2 calorie fast diet works is that you restrict your calorie intake (fast) for 2 days of the week. Your calorie allowance is in accordance to your gender & weight. Mine is restricted to 500 calories on a fast day, while an adult male is approx. 600 calories.
The soylent website is a useful tool for listing & measuring the calorie & nutrient daily intake. The profile is based on an existing soylent nutrient profile (QuidNYC's DRI for her...).
Over time I have added items to the list that I generally eat on a calorie fast day. Many of these items have also been selected according to their ANDI score, ie. nutrient density per 100g. (see https://en.wikipedia.org/wiki/Special:Search/andi_score)
To use this list, add the grams of each item you plan to eat on a fast day & see the resulting calorie / nutrient output.