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ONE-MONTH FASTING-DAY MEAL PLAN

Each fasting day includes two of the recipes from Chapter 6, plus delicious snacks from the list that follows. Women will eat 500 calories per day, while men will eat 600 calories per day.

You are not restricted to eating breakfast foods for breakfast or dinner foods for dinner. You’re free to switch your meals around. For instance, on Week One, Day #1, you’ll have Parmesan Egg Toast with Tomatoes, a Curried Chicken Breast Wrap, and snacks totaling either 100 calories (for women) or 200 calories (for men). If you’d like to eat a snack for breakfast and have the meals for lunch and dinner, that’s fine. If you’d like to have the Parmesan Egg Toast for breakfast, the chicken wrap for dinner, and your snacks during the day in between, that’s also fine. For this reason, the meal plans are not broken up into specific times of day, but instead into meals and snacks. This makes it much easier to plan your fasting-day meals around your schedule and helps keep you from falling off track.

Each fasting day, you’ll have two meals and two snacks. Men simply need to double the portions of the snacks to get the required number of daily calories. Feel free to choose items in the 50-Calorie Supplemental Food and Snack List below that appeal to you.

On all fasting days, allowed beverages are limited to water, unsweetened hot or iced tea, and black coffee.

Week 1 Plan

Fasting Day 1

First Meal (150 calories): Parmesan Egg Toast with Tomatoes (#2)

Second Meal (250 calories): Curried Chicken Breast Wrap (#3)

Snacks (50 calories each): ½ medium apple, baked and sprinkled with cinnamon; 1 slice crispbread with 1 ounce cottage cheese

Fasting Day 2

First Meal (200 calories): Protein Power Sweet Potatoes (#5)

Second Meal (200 calories): Lemon-Sesame Chicken and Asparagus (#10)

Snacks (50 calories each): ½ medium frozen banana; 1 mini-box raisins

Week 2 Plan

Fasting Day 1

First Meal (200 calories): Grilled Chicken Salad with Poppy Seed Dressing (#12)

Second Meal (200 calories): Baked Salmon Fillets with Tomato and Mushrooms (#4)

Snacks (50 calories each): 4 ounces unsweetened applesauce sprinkled with cinnamon; 1½ cups air-popped popcorn

Fasting Day 2

First Meal (250 calories): Hearty Shrimp and Kale Soup (#8)

Second Meal (150 calories): Spinach and Swiss Cheese Omelet (#11)

Snacks (50 calories each): ½ cup strawberries with 2 tablespoons fat-free vanilla yogurt; ½ cup shelled edamame with sea salt

Week 3 Plan

Fasting Day 1

First Meal (250 calories): Quinoa with Curried Black Beans and Sweet Potatoes (#15)

Second Meal (150 calories): Quick Miso Soup with Bok Choy and Shrimp (#13)

Snacks (50 calories each): 1 medium peach; 2 tablespoons hummus with 2 slices red bell pepper

Fasting Day 2

First Meal (200 calories): Broiled Halibut with Garlic Spinach (#14)

Second Meal (200 calories): Penne Pasta with Vegetables (#7)

Snacks (50 calories each): 1 small celery stalk with ½ tablespoon almond butter; 2 slices avocado with lime juice

Week 4 Plan

Fasting Day 1

First Meal (250 calories): Greek Breakfast Wrap (#1)

Second Meal (150 calories): Avocado and Fennel Salad with Balsamic Vinaigrette (#6)

Snacks (50 calories each): 10 frozen grapes; 1 light Babybel cheese

Fasting Day 2

First Meal (250 calories): Pork Loin Chop with Mango Salsa (#9),

Second Meal (150 calories): Toasted Pepper Jack Sandwiches (#16)

Snacks (50 calories each): 12 cherries; ½ small apple with 1 teaspoon almond butter

The 50-Calorie Supplemental Food and Snack List

Your fasting-day meals will be rounded out with healthy foods from this list. Each of these items is 50 calories or just a bit less. Men should simply double the portions to achieve their higher daily intake needs (600 calories total).

You can also use this list to round out non-fasting-day meal plans you create with the healthy recipes in Chapters 8, 9, and 10. This simple way of calorie counting and portion control makes it much easier to stick with your plan long-term.

• Apple: ½ medium, baked and sprinkled with cinnamon

• Apple: ½ small, with 1 teaspoon almond butter

• Apple (Granny Smith): 1 small

• Applesauce (unsweetened): 4 ounces, sprinkled with cinnamon

• Avocado: 2 slices, with lime juice

• Babybel cheese (light): 1 round

• Baby carrots: ½ cup, with 1 tablespoon fat-free ranch

• Banana: ½ medium, frozen

• Blueberries ½ cup, with 2 teaspoons fat-free plain yogurt

• Brown rice cake: 1 cake, with ½ teaspoon almond butter

• Cantaloupe (chopped): ½ cup, with 2 tablespoons fat-free cottage cheese

• Celery stalk: 1 small, with ½ tablespoon almond butter

• Cherries: 12 whole

• Cherry tomatoes: 16 whole

• Crispbread: 1 slice, with 1 ounce cottage cheese

• Dill pickles: 6 medium

• Edamame (shelled): ½ cup, with sea salt

• Grapes (frozen): 10 whole

• Greek yogurt (fat-free): ½ cup, with ½ cup blueberries

• Green olives (pitted): 10 whole

• Hummus: 2 tablespoons, with 2 slices red bell pepper

• Miso soup (instant): 1 cup, with ¼ cup frozen spinach

• Peach: 1 medium

• Popcorn (air popped): 1½ cups

• Raisins: 1 mini-box

• Red grapefruit: ½ large

• Strawberries: ½ cup, with 2 tablespoons fat-free vanilla yogurt

• Strawberries: 12 whole

• Tangerine: 1 whole

• Tomato: 1 large, with 1 tablespoon Parmesan cheese

• Turkey breast: 2 (1-ounce) slices, wrapped in leaf lettuce

• Vegetable juice blend: 6 ounces