Fasting Day Meal Plans

Mix and match your meals using these examples to plan your fast days - all of the combinations ranging from under 600 to 700 calories per day!

Meal 1

Green Smoothie

(260 Cal) This smoothie is a sweet, fruity green smoothie. Like our other smoothie recipes, it is meant to be a meal replacement. Check out the nutrition info and you will see this is a fiber, calcium and potassium bomb!

Longevity Smoothie

(192 Cal) Smoothies are a great way to concentrate nutrients easily and for on-the-go. This recipe is a my take on the Atomic or Fountain of Youth smoothie.

Superhero Muffins

(245 Cal) This recipe comes from the cookbook “Rise & Run” by Shalane Flanagan & Elyse Kopecky. We have made a few modifications to it(especially replacing the coconut oil) to make it a bit more healthy. That being said, this muffin is fantastic and has won awards.

Lemon Chia Blueberry Muffin

(243 Cal) We modified these muffins a bit and we loved the results. This muffin is reminiscent of the standard lemon poppy seed muffin, but a whole lot healthier. You won’t feel cheated with this muffin!

Banana Apple Muffins

(264 Cal) What is great about these muffins is that they are easy to bring together, are very nutritious and taste great! This particular muffin is not overly sweet, all of its sweetness coming from fruit and carrots, with no added sweeteners.

No Cook Oatmeal

(206 Cal) This is a great recipe for people on the go. You mix up a few ingredients in a mason jar and let soak overnight.

Oatmeal and Blueberry Muffins

(170 Cal) If you’re investing time in making steel-cut oatmeal for breakfast, you might as well make a little extra and try these healthy muffins with what’s left over.

GoTo Bars

(2 bars, 278 Cal) Here's a recipe for my popular energy bar that has half the calories of store bought bars, twice the nutrients, loaded with whole-grain fiber and great taste.

Meal 2

Green Smoothie

Longevity Smoothie

(192 Cal) Smoothies are a great way to concentrate nutrients easily and for on-the-go. This recipe is a my take on the Atomic or Fountain of Youth smoothie.

Quinoa and Walnut Stuffed Peppers

(287 Cal) This is a tasty way to get a very nutritional lunch. It is packed with vitamins, minerals, proteins, legumes (fiber) and healthy carbs.

Creamy Cauliflower Soup With Rosemary Olive Oil

(221 Cal) This is a simple soup to make and very full of rosemary flavor. It makes a wonderful first course or a hearty lunch if you add some homemade bread croutons.

Roasted Eggplant and Tomato Soup

(376 Cal) Eggplant and tomato are found together in many eastern Mediterranean dishes and often in soups. Eggplant is naturally low in calories, and a good source of fiber, vitamins and minerals.

Puréed Tomato and Red Pepper Soup

(136 Cal) Have two servings (272 cal) on fasting days. When you are in the mood for the comfort of a bowl of tomato soup, don’t reach for the can or carton. Make your own with some pantry items and a few veggies and you will be well rewarded.

Turkey and Butternut Squash Chili

(326 Cal) In this recipe we add cubed butternut squash, along with pinto beans, to ground turkey for a warming bowel of chili.

Carrot Soup With Ginger, Turmeric and Lime

(242 Cal) This is a flavorful, healthy carrot soup that is not cloyingly sweet or one dimensional.

Tomato and White Bean Soup With Lots of Garlic

(421 Cal) This soup is one that you can throw together quickly with just a handful of pantry ingredients, like a can of white beans, canned tomatoes and garlic.

Avocado, Hearts of Palm and Red Onion Salad with Cilantro Vinaigrette

(321 Cal) This salad is a great one for warm summer days. It comes together quickly, is very flavorful and is packed with enough nutrition and calories to be a meal.

Spinach and Tofu Salad

(367 Cal) This is a great main course salad that is very satisfying. It has plenty of protein combined with healthy spinach, crunchy vegetable, seeds and nuts.

Red Lentil Soup

(245 Cal) This soup is simple to make but don’t let that fool you. It is so flavorful and satisfying you will find yourself making it over and over again.

Kale Tabbouleh Salad

(269 Cal) This has a hint of parsley’s pleasing bitterness, but is far milder, which means that this tabbouleh salad doesn’t have to be just a side dish.

Ribollita

(178 Cal - Have two servings - 356 cal - on fasting days) This hearty Italian classic is typically made with stale bread, but you won’t miss it here. To make the prep easier, you can chop the vegetables and refrigerate them (separately) the night before.

Lemony Chicken Broth and Leek Soup

(200 Cal) Start with a flavorful chicken or turkey broth, simmer leeks and rice or bulgur in the soup until tender, then enrich with eggs and lemon.

WORKING OUT YOUR CALORIES

Many intermittent fasting techniques will suggest a very strict “fast day” of no more than 500 calories for women (and 600 calories for men). However, if you are struggling you can afford a bit more flexibility and still achieve the same end results.

For example eating 800 calories per fast day on a 5:2 diet would be perfectly acceptable, particularly if you are doing a lot of exercise. Start out on a fasting calorie limit of 800 calories, and work your way down to 500 calories as you get more comfortable with the fasting process.

Fabio AlmeidaJanuary 1, 2022