The Day on-Day off Diet - 50+ Calorie-Conscious Recipes

Sep 28, 2026

Uploaded by Liam

A practical cookbook for the Day on-Day off Diet (also referencing 5:2 and alternative-day fasting), offering over 50 recipes designed for fasting days with calorie targets under 500 and often under 250. The introduction explains how to alternate days, restrict intake on fast days (500–600 depending on sex), eat freely within that limit, and drink plenty of water. It also provides diet tips to save calories, plan meals, favor vegetables, and cautions about potential side effects and the importance of medical advice when concerned.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages68

Reading Time2 h 51 min

AccessFree to download

Introduction

Tips

Caution

Recipes

DIET {DAYON,DAY OFFDIET-5:2DIET -ALTERNATEDAYFASTING} SANTA CRUZ PUBLIC LIBRARIESSanta Cruz,California # The Diet # Cookbook The Day on-Day off Diet Over 50 recipes under 500 calories {Suitable for Day on Day off Diet,5:2 Diet,6:1 Diet &Alternate Day Fasting} # 2014 CopyrightFAST FIFTY ## Introduction,4 Recipes, Citrus and Carrot Salad,9Chilli&Aubergine Pasta,10Slow Cooker Herby Chicken,11Moroccan Turkey Stew,12Sweet &Sour Pork,13Veggie &Nut Burgers,14Balsamic Lamb Chops,15Spicy Vegetable Hotpot,16Beef &Mushroom Kebabs,17Fish Pie,18 Low Fat Lasagne,19Beef &Olive Casserole,20Asparagus &Potato Salad,21Chicken Kiev &Chips,22Vegetarian Chilli,23Spicy Falafel,24Chicken Kebabs,25Turkey Burgers,26 Orange,Carrot and Mint Soup,27Moroccan Chickpea Soup,28Leek&Potato Soup,29Cauliflower Cheese Soup,30Minestrone Soup,31Pea&Mint Soup,32Cous Cous Soup,33Thai Chicken Soup,34 Disclaimer,59 CONTENTS Tomato &Lentil Soup,35Hot &Sour Soup,36 Mexican Chicken Spicy Stew,37Butternut Squash Stew,38Tiger Prawn Stir Fry,39Grilled Sardines &Rocket,40Pancetta &Scallops,41Grilled Chicken Liver,42Greek Style Courgettes,43Onion &Aubergine Tart,44Egg Noodle Soup,45Spiced Tomato Lentils,46Fish with Lemongrass,47Greek Salad,48Potato &Eggs,49 Smoked Haddock Gratin,50Pesto Pasta,51 Herb &Spicy Crusted Chicken,52Steak &Paprika Potatoes,53Moussakka,54Toad in the Hole,55Chicken Curry,56Turkey &Pepper Bake,57 Digitized by the Internet Archivein 2021 with funding fromKahle/Austin Foundation # INTRODUCTION Most people start following a fasting diet or the DODO Diet(Or 5:2 Diet or Alternative DayFasting)and quickly realise that they need to find tasty and filling low calorie recipes for "fast"days.In this recipe book you will find over 50 recipes all with fewer than 500 calories and mostwith fewer than 250 calories to help you stick to your fasting days. These are just a selection of the recipes we have concocted,tried,and adapted. The DODO Diet is very simple to follow: 1.Follow the plan on every other day of the week. 2.On each of these fast days limit your calorie intake to between 500 and 600 calories(women stick to 500 and men to 600) 3.Eat your calories whenever you want during that day. 4.Drink plenty of water. 5.On the other days eat whatever you like.. ## TIPS ·Drink low calories drinks or black tea/coffee to save calories. ·Bear in mind that your goal is to be healthier so on your non fast days it's probably not agood idea to eat to excess. ·Plan ahead.If you know that you will be going out for lunch on a fast day,swap it toanother day. ·Vegetables are very low in calories so fill up on these. ## CAUTION ·Reducing your calorie intake so severely can leave you feeling unwell(tired,sluggish,headaches,lack of concentration). ·It's probably best to get checked out by a doctor if you are worried about the diet. # RECIPES

FAQs

How does the Day on-Day off Diet plan work?

Follow a routine of eating on every other day. On fast days, limit calories to 500–600 (women 500, men 600) and eat your calories whenever you want during that day.

What guidance does the cookbook give for fasting-day drinking and planning?

Use low-calorie drinks such as black tea or coffee to save calories, plan ahead for meals out by swapping lunch to another day, and rely on vegetables to feel full while staying low in calories.

What cautions are provided about severe calorie restriction?

The book notes that cutting calories so severely can cause tiredness, sluggishness, headaches, and lack of concentration. It suggests getting checked by a doctor if you worry about the diet.

Sep 28, 2026

Uploaded by Liam