Making a very dilute solution of sodium phosphate?

You need to make a very dilute solution of sodium phosphate dihydrate (MW 142 g/mol, FW 178 g/mol). how many grams of sodium phosphate dihydrate do you need to make 500 mL of 2 M stock solution. How many mL of the stock solution do you need to make 100 mL of a 5 mM solution?