For those Waking up Early in the Morning 2200 kcal Plan ● In the morning fast for 5-6 hours after waking up. ● During the fast drink 3-5 tall glasses of water. Sparkling water can help stave off hunger if you find it to be an issue. ● Drink a cup of black coffee one hour after waking up. You may drink another cup after 3-4 hours of fasting if you need it. ● 4-5 hours after waking up - Eat up to 30% of your calories from low fat meat, cheese or fish and veggies Sample Small Meal 1 - Chicken Wrap and Veggies 150g / 5 oz Broiled Chicken Breast = ~40g of protein, 5g fat, 210 kcal 80g Tortilla = ~6g protein, ~40g carbs, ~200 kcal 300g / 10 oz green veggies / veggie mix = 20g of carbs, 90 kcal One tablespoon of oil = 5g of fat, 40 kcal Salt & spices _____________________________________________________ TOTAL: ~46g protein, ~60g carbs, ~10g fat, ~550 kcal Sample Small Meal 2 ­ Cottage Cheese and Fruits 300g / 10.5 oz 2% Cottage Cheese = ~40g protein, ~6g fat, ~11g carbs, ~270 kcal 300g fruits (banana, apples, pineapple, berries, etc) = ~60g carbs, ~250 ________________________________________________________ TOTAL: ~40g protein, ~6g fat, ~71g carbs, ~520 kcal The reasoning behind this meal: The goal is the make your first meal as filling as possible without eating a lot of calories so you can have a feast in the evening. Because protein and fiber are the most filling macros, eating meat and veggies or cheese and fruits fills you up very well while keeping fats and carbs relatively low. In addition to that, veggies and fruits are slow digesting so this meal will stave of hunger for several hours even if the calorie content was low. ● 3-4 hours later have a high fat snack or meal - up to 30% of your total calories Sample Snack 1 - Chocolate 100g / 3 oz of High Quality Chocolate ______________________________________________ TOTAL: ~7g protein, ~33g fat, ~52g carbs, ~550 kcal Sample Snack 2 ­ A Grilled Cheese Sandwich 100g / 3.5 oz of medium fat Cheddar/Mozzarella Cheese = ~20g protein, ~20g fat, ~260 kcal Three Slices of Bread (25-30g / 1 oz each) = ~6g protein, ~2g fat, ~45g carbs, ~200 kcal One tablespoon of oil = 5g fat, 40 kcal _________________________________________________________ TOTAL: ~26g protein, ~27g fat, ~45g carbs, ~500 kcal Sample High Fat Meal 3 - Omelet with Cheese 3 Whole Eggs = ~20g protein, ~15g fat, ~220kcal One Tablespoon of Oil / Butter = 5g fat, 40kcal 100g / 3.5 oz Cheddar or Mozzarella Cheese = ~20g protein, ~20g fat, ~260g kcal One 30g / 1 oz slice of Toast Bread = ~2g protein, ~20g carbs, ~80kcal _________________________________________________________ TOTAL: ~42g protein, ~40g fat, ~20g carbs, ~600kcal The reasoning behind this meal: In this small meal we want to include a good amount of fat because fats are the macronutrient that empties from the stomach at the slowest rate. Immediately after the meal you feel like you’d want to eat more but fats trigger satiety only a few hours later. For this reason it staves off hunger in the long-term better than carbs or protein. Besides being delicious, the main purpose of this meal is to bridge the gap between the first meal and the feast at night. ● 4-5 hours later have the biggest meal of the day, the rest of your calories Sample Big Meal 1 - Pork Tenderloin & Potato Wedges 150g / 5.5 oz Broiled Pork Tenderloin = ~38g protein, ~15g fat, ~300 kcal 500g / 21 oz Potato Wedges = ~10g protein, ~150g carbs, ~650kcal 40g / 1.4 oz Garlic Dipping Sauce = ~25g fat, 200kcal One tablespoon of oil for the potatoes = 5g of fat, ~40 kcal __________________________________________________________ TOTAL: ~48g protein, ~45g fat, ~150g carbs, ~1200 kcal Sample Big Meal 2 - Chipotle Burrito Bowl Chicken = ~30g protein, ~7g fat, ~180 kcal 2x White rice = ~6g protein, ~8g fat, 80g carbs, ~420 kcal Black beans = ~7g protein, ~22g carbs, ~120kcal Fajita veggies (peppers) = ~20 kcal 2x Cheese = ~12g protein, ~14g fat, ~200 kcal Guacamole = ~2g protein, ~22g fat, ~8g carbs, 200 kcal ___________________________________________________________ TOTAL: ~58g protein, ~56g fat, ~108g carbs, ~1140 kcal Sample Big Meal 3 - Chicken Breast & Cheese Quesadillas 150g / 5 oz Broiled Chicken Breast = ~41g protein, ~5g fat, ~ 210kcal 100g / 3.5 oz Mozzarella Cheese = ~20g protein, ~20g fat, ~260kcal 200g / 7 oz worth of Quesadillas = ~16g protein, ~5g fat, ~100g carbs, ~530kcal 200g Tomatoes & Peppers = ~10g carbs, ~45 kcal ___________________________________________________________ TOTAL: ~61g protein, ~25g fats, ~110g carbs, ~1050kcal The reasoning behind this meal: We want to save the biggest meal for last because it’s easier to be disciplined during the day when you know this big meal waits for you in the evening. This big, filling meal works perfectly with the fast the next day - it will prevent hunger in the morning. Also,meat and potatoes are delicious if you cook them right. Something you can do to make this meal even more satisfying is to eat the meat and veggies first, wait for one hour and only then eat the potatoes. It may sound weird but trust me, it makes the meal so much more enjoyable. ● Don’t consume any calories until the first meal the next day. Drink only water. For those Waking up Later in the Morning 2200 kcal Plan ● In the morning fast for 5-6 hours after waking up. ● During the fast drink 3-5 tall glasses of water. Sparkling water can help stave off hunger if you find it to be an issue. ● Drink a cup of black coffee one hour after waking up. You may drink another cup after 3-4 hours of fasting if you need it. ● 5-6 hours after waking up have an apple to push your first meal back one more hour. We want to have only two meals per day so we push the first meal a little bit further. ● 6-8 hours after waking up, have a big meal, 60% of your calories. Sample Big Meal 1 - Chipotle Burrito Bowl Chicken = ~30g protein, ~7g fat, ~180 kcal 2x White rice = ~6g protein, ~8g fat, 80g carbs, ~420 kcal Black beans = ~7g protein, ~22g carbs, ~120kcal Fajita veggies (peppers) = ~20 kcal 2x Cheese = ~12g protein, ~14g fat, ~200 kcal Guacamole = ~2g protein, ~22g fat, ~8g carbs, 200 kcal ___________________________________________________________ TOTAL: ~58g protein, ~56g fat, ~108g carbs, ~1140 kcal Sample Big Meal 2 - Steak, Veggies and Sweet Potato Wedges 200g / 7 oz Broiled Lean Beef = ~60g protein, ~15g fat, ~375 kcal 300g / 10 oz Veggie Mix = ~9g protein, ~30g carbs, ~150 kcal 300g / 10 oz Sweet Potato Wedges = ~6g protein, ~90g carbs, ~400 kcal One tablespoon of oil = 5g fat, 40 kcal ______________________________________________________________ TOTAL: ~75g protein, ~21g fat, ~140g carbs, ~1100 kcal Sample Big Meal 3 - Burger and Fries 250g / 9 oz Beef Burger = ~35g protein, ~22g fat, ~50g carbs, ~550 kcal 200g /7 oz Fries = ~7g protein, ~30g fat, ~70g carbs, ~550 kcal ______________________________________________________________ TOTAL: ~42g protein, ~52g fat, ~120g carbs, ~1100 kcal Sample Big Meal 4 - Chicken & Mozzarella Pasta 200g / 7 oz Broiled Chicken Breast = ~55g protein, ~6g fat, ~280kcal 100g / 3.5 oz Mozzarella Cheese = ~20g protein, ~20g fat, ~260kcal 300g / 10.5 oz Pasta (weighed cooked) = ~12g protein, ~90g carbs, ~420kcal 200g / 7 oz Marinara sauce = ~3g fat, 15g carbs, ~100kcal _____________________________________________________________ TOTAL: ~87g protein, ~30g fat, ~105g carbs, ~1100kcal The reasoning behind this meal: I’d recommend eating your biggest meal first (the Feast), since it takes you out of the big calorie deficit from fasting. If you save the big meal for later in the day (your second meal), it’s a long time to go without eating anything substantial. This meal is so filling and delicious that it literally keeps you full for the whole evening (but you’ll have the small meal on top of it anyway). Meat and potatoes are very filling and highly nutritious. Something you can do to make this meal even more satisfying is to eat the meat and veggies first, wait for one hour and only then eat the potatoes. It may sound weird but trust me, it makes the meal so much more enjoyable. ● Eat a smaller meal 4-5 hours after your big meal Sample Smaller Meal 1 - Chicken Breast & Cheese Quesadillas 150g / 5 oz Broiled Chicken Breast = ~41g protein, ~5g fat, ~ 210kcal 50g / 1.5 oz Mozzarella = ~10g protein, ~10g fat, ~130kcal 200g / 7 oz worth of Quesadillas = ~16g protein, ~5g fat, ~100g carbs, ~530kcal 200g Tomatoes & Peppers = ~10g carbs, ~45 kcal ___________________________________________________________ TOTAL: ~51g protein, ~15g fats, ~110g carbs, ~900kcal Sample Smaller Meal 2 - Pork Tenderloin & Potato Wedges 150g / 5.5 oz Broiled Pork Tenderloin = ~38g protein, ~15g fat, ~300 kcal 400g / 17 oz Potato Wedges = ~8g protein, ~120g carbs, ~520kcal One tablespoon of oil for the potatoes = 5g of fat, ~40 kcal 40g / 1.4 oz Garlic Dipping Sauce = ~25g fat, 200kcal __________________________________________________________ TOTAL: ~46g protein, ~45g fat, ~120g carbs, ~1150 kcal Sample Smaller Meal 3 - Pizza 400g / 10.5 oz Pizza (average all brands and toppings) ____________________________________________________________ TOTAL: ~47g protein, ~38g fat, ~130g carbs, 1050kcal Bonus: Two Snacks - Baked Potato Chips and Ice Cream 400g / 14 oz Baked Potato Chips = ~8g protein, ~3g fat, ~120g carbs, ~520kcal 300g / 9 oz Low Fat Ice Cream = ~12g protein, ~10g fat, ~65g carbs, ~405 kcal ____________________________________________________________ TOTAL: ~20g protein, ~13g fat, ~185g carbs, ~920 kcal The reasoning behind this meal: You will still be digesting your last meal by the time you eat this so you can be sure you’ll be stuffed. If you fast in the first part of the day and you save your calories for two big meals in the evening, you truly will NOT feel like you’re in a deficit. ● Don’t consume any calories until the first meal the next day. Drink only water.
