2 Week Bundle
16 meal replacements
££
Save £ % OFF
From £ per fasting day
- 16 meal replacements (8/week)
- Free MyJurnee app & courses
- Earn Shake Club loyalty points
- Free EU delivery
Clearpay
4× £ interest-free
The 5:2
Fasting Plan
Eat normally five days a week. Fast on two with just 800 kcal of meal replacements — the simplest way to lose weight, no daily diet to think about.
★★★★★
4.51 from 20,000+ verified reviews
The 5:2 Fasting Plan at a glance
Less often. Still effective.
2 days
Fasting days a week
Pick any two days — most people choose non-consecutive days like Monday and Thursday.
800 kcal
On a fasting day
The lowest safe allowance — enough to keep you going, low enough to drive weight loss.
4×
Meal replacements
Four Shake That Weight products carry your whole fasting day — no cooking, no calorie counting.
20+
Vitamins & minerals
Every shake, bar and soup carries 20+ vitamins and minerals — hard to hit on your own at 800 kcal.
Made for real life
Best for people who want results without a full-time diet.
You only change how you eat on two days a week, so it fits around a busy, mostly inactive routine. Ideal for women and men with a BMI of 25+ who prefer a simpler, more flexible approach — or who have a little, rather than a lot, to lose.
Busy lives
Only two days need any planning.
The other five carry on as normal — work lunches, family dinners, the odd meal out and your usual weekend. Far less to plan around than a diet that has to run every single day.
An inactive week
You're not doing much exercise — and that's fine.
The 5:2 plan is built for a mostly inactive lifestyle. Only light exercise is recommended; if you want to train regularly, the Active Plan suits you better.
The research
Why 800-calorie days are being studied so closely.
Research into ~800 kcal days has focused on type 2 diabetes — with findings suggesting faster weight loss can help put it into remission. Read more →
The whole idea
Two days on. Five days off.
Eat regular, healthy food for five days a week. On any two days — ideally not back-to-back — you fast on around 800 kcal of Shake That Weight meal replacements. That's the entire plan.
5 days Eat normally
2 days Fasting · 800 kcal
Swipe
Fasting
Monday
800 kcal
4 meal replacements
Normal
Tuesday
Dinner idea
Grilled chicken & salad
Normal
Wednesday
Dinner idea
Salmon & roasted veg
Fasting
Thursday
800 kcal
4 meal replacements
Normal
Friday
Dinner idea
Chicken
fajitas
fajitas
Normal
Saturday
Dinner idea
Homemade burgers
Normal
Sunday
Dinner idea
Sunday roast dinner
Fast on any two days that suit you — Monday & Thursday is the classic split.
What a fasting day looks like
800 kcal,
800 kcal,
done for you.
On a fasting day you don't cook or count — four Shake That Weight meal replacements cover breakfast, lunch, a snack and dinner. Each is nutritionally balanced, so you get the vitamins and minerals that are hard to hit on your own at 800 kcal.
UK Medical Device Certified
On a fasting day
- 4× Shake That Weight mealsAny mix of shakes, bars, soups or breakfasts — around 800 kcal in total.
- Breakfast, lunch, snack & dinnerSpread across the day so you're never left hungry.
- 2 litres of fluidWater, tea, coffee, herbal teas or sugar-free squash all count.
- 150ml skimmed milkSet aside for your teas and coffees through the day.
- Light exercise onlyA gentle walk is plenty — save the hard sessions for normal days.
Don't undo your two days
- Over-eating on normal daysThe plan only works if your five days stay sensible — no making up for it.
- AlcoholEmpty calories, and it doesn't count toward your fluid goal.
- Back-to-back fast daysSpace your two days out across the week — Mon & Thu is a classic split.
- Hard workouts while fastingFeel weak? Just have another meal replacement rather than pushing on.
- More than 8 weeks straightThen move to a plan with a few more calories, like the Everyday Plan.
An example fasting day
Four meals, no cooking, 800 kcal.
Here's how one fasting day can look — pancakes to start, a shake for lunch, a bar in the afternoon and a second shake for dinner. Every one is a complete meal carrying 20+ vitamins and minerals, so you hit your nutrients without weighing or counting a thing.
01 Breakfast
02 Lunch
03 Afternoon
04 Dinner
Pricing
The longer you commit, the more you save.
Pay in full, or split into 4x interest-free payments with Clearpay.
4 Week Bundle
32 meal replacements
££
Save £ % OFF
From £ per fasting day
- 32 meal replacements (8/week)
- Free MyJurnee app & courses
- Earn Shake Club loyalty points
- Free EU delivery
Clearpay
4× £ interest-free
8 Week Bundle
64 meal replacements
££
Save £ % OFF
From £ per fasting day
- 64 meal replacements (8/week)
- Free MyJurnee app & courses
- Earn Shake Club loyalty points
- Free EU delivery
Clearpay
4× £ interest-free
Spread the cost. Cancel anytime.
Pay in full, split into 4× interest-free with Clearpay, or subscribe every 2 or 4 weeks for an extra 5% off.
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Why it's easier to stick to
Willpower is easier when it's only two days, not every day.
Medical Device Certified
No consultant required
30-day flavour guarantee
Made in the UK
M MyJurnee · the Shake That Weight app
Two days a week. One simple app.
Log your fasting days, watch the trend line settle, and lean on the community for the moments willpower dips. MyJurnee keeps the whole routine effortless.
- Weight tracker — smooths daily noise so you see the trend
- Habit nudges & daily streaks
- Expert-led courses for the maintenance years
- 62,000-member Facebook community
- One-tap reorder of your favourites
Your journey, mapped
5:2 is one way in. Here's the whole journey.
The 5:2 plan is a gentle, flexible start. Many people move to a daily plan when they want faster results — and stay with us long after the scales have done their thing, because the habits stick.
You are here
Fast two days
800 kcal on any two days a week, eating normally the other five. The simplest, most flexible way to start losing weight.
5:2 Plan · 2 fast daysStep up
Go daily
Ready for faster, steadier loss? The Everyday Plan runs every day — two replacements, a meal you cook and a snack.
Everyday · 1,000 kcalBeyond goal
Maintain for life
One replacement a day to anchor the routine. The Shake Club, the community, and the recipes keep you steady.
MaintenanceOn a GLP-1 weight-loss injection (Ozempic, Wegovy, Mounjaro)? See our dedicated Medication Support Plan →
★★★★★
Read all 20,000+ reviews →
500,000+ customers. Real 5:2 results.
Verified customer reviews — pulled live from Reviews.io, no edits, no AI.
How does the 5:2 Fasting Plan work?
You eat regular, healthy food for 5 days a week and fast on the remaining 2 days using Shake That Weight meal replacements — around 800 kcal from 4 products on each fasting day. It works by cutting your intake well below normal on those two days. The catch: it only works if you don’t over-eat on your five normal days.
What is the minimum calorie intake I can have?
You should have at least 800 kcal a day. Diets containing less than 800 kcal should only ever be followed on the advice of a doctor, for a short period, and with supervision from a health professional.
Is consuming 800 kcal a day safe?
For most healthy adults, yes. Plenty of studies have now looked at ~800 kcal eating plans with promising results — particularly for weight management in people with type 2 diabetes, where losing weight more quickly may help put it into remission. As always, check with your GP first if you have a medical condition.
How long can I follow this plan for?
We recommend following the 5:2 Intermittent Fasting Plan for a maximum of eight weeks, then switching to a plan with slightly more calories — such as the Everyday Plan.
Can I exercise on this plan?
Only light exercise is recommended. If you want to train regularly, take a look at the Active Plan instead. If you feel weak or have over-done it, simply have another Shake That Weight meal product.
How much weight will I lose?
It varies by gender, size, how much you have to lose and how active you are. Most health professionals recommend losing up to 1 kg (2 lb) a week. Intermittent fasting can encourage more rapid loss than traditional diets, though because it’s only two days a week it may not match our daily plans overall.
Do I have to subscribe?
No. Buy a one-off bundle, or subscribe every 2 or 4 weeks for an extra discount. Pause or cancel anytime from your account.
Can I drink alcohol?
Alcohol isn’t advised. It’s empty calories and doesn’t count toward your daily fluid intake. A small drink occasionally is acceptable — just be aware it will affect you more on a fasting day.
What can I drink?
It’s important to stay hydrated — as a guide, around 2 litres a day for women and 2.5 for men. All fluids except alcohol count: water, tea, coffee, herbal teas and sugar-free squash or soft drinks. Each meal shake also provides about 250ml of fluid, and the plan includes 150ml skimmed milk a day for teas and coffees.
Are there any side effects?
A low-calorie day is a big change, so on fasting days you may notice headaches, tiredness or feeling cold at first. These usually ease after a short time. Take standard headache medication if needed, keep your fluids up, and if anything persists, speak to your doctor.
Is the 5:2 Plan suitable for everyone?
No. It’s not suitable for anyone under 18, pregnant or breastfeeding, or with a BMI below 25. If you have a medical condition — such as type 2 diabetes — or take medication, please check with your GP before starting.
Not sure 5:2 is right for you?
View all plans →
Compare our other diet plans.
3 Meals + Snack
Everyday Plan
1,000 kcal/per day
Discover →
2 Shakes + Meals
Active Plan
1,200 kcal/per day
Discover →
4 Meals · Every Day
Total Plan
800 kcal/per day
Discover →
Small Frequent Meals
Medication Support
GLP-1 Users
Discover →
3 Meals + 1 Shake
Maintenance
1,500 kcal/per day
Discover →
30-day flavour guarantee
Two days a week. That's all it takes.
From £6.24 per fasting day, with free EU delivery on orders over €80. No consultant, no contract, cancel anytime.
Important information before you start
If you have any medical conditions — type 2 diabetes, thyroid conditions, high blood pressure — or are taking medication, please speak to your GP before starting any weight-loss plan. We can provide a letter for your appointment on request.
The 5:2 Fasting Plan is not suitable for anyone under 18, pregnant or breastfeeding, or with a BMI below 25. It should be followed for a maximum of eight weeks, then step up to a plan with a few more calories — and diets below 800 kcal should only be followed under medical supervision. Always read product labels for full ingredients and allergens. Last clinically reviewed by Dr Helen Pearson, RD on 14 May 2026.