t
a
E
I
d
l
u
o
h
S
t
a
h
W
g
n
i
t
s
a
F
n
Whe
?
t
h
g
i
e
W
e
s
o
To L
R
K
O
O
B
ECIPE
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
For 100
calories
2
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
PEAR
(MEDIUM)
BANANA
(MEDIUM)
1 unit
1 unit
NUTRITIONAL VALUE
NUTRITIONAL VALUE
CALORIES
106
CALORIES
105
TOTAL FAT (G)
0,2
TOTAL FAT (G)
0,4
TOTAL CARBOHYDRATE (G)
27
TOTAL CARBOHYDRATE (G)
27
PROTEIN (G)
0,6
PROTEIN (G)
1,3
EGG
(LARGE)
BLUEBERRIES
1 cup
1 unit
NUTRITIONAL VALUE
NUTRITIONAL VALUE
CALORIES
78
CALORIES
85
TOTAL FAT (G)
5
TOTAL FAT (G)
0,5
TOTAL CARBOHYDRATE (G)
21
PROTEIN (G)
1,1
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
0,6
6
3
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
APPLE
(LARGE)
WHOLE
ALMONDS
1 unit
13 units
NUTRITIONAL VALUE
NUTRITIONAL VALUE
CALORIES
110
CALORIES
91
TOTAL FAT (G)
0,4
TOTAL FAT (G)
7,5
TOTAL CARBOHYDRATE (G)
31
TOTAL CARBOHYDRATE (G)
3,9
PROTEIN (G)
0,6
PROTEIN (G)
3,9
OATMEAL
COOKIE
BROCCOLI FLORETS
WITH HUMMUS DIP
1 cup of broccoli, 3 tbsp dip
1 unit
NUTRITIONAL VALUE
NUTRITIONAL VALUE
CALORIES
105
CALORIES
65
TOTAL FAT (G)
4,5
TOTAL FAT (G)
2,4
TOTAL CARBOHYDRATE (G)
9,5
TOTAL CARBOHYDRATE (G)
10
PROTEIN (G)
5,4
PROTEIN (G)
1
4
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
KIWIS
HUMMUS
2 units
3 tbsp
NUTRITIONAL VALUE
NUTRITIONAL VALUE
CALORIES
84
CALORIES
80
TOTAL FAT (G)
0,8
TOTAL FAT (G)
3,9
TOTAL CARBOHYDRATE (G)
20
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
1,6
PROTEIN (G)
2,2
FAT FREE
FRUIT YOGURT
DARK
CHOCOLATE
1/2 cup
2/3 oz
NUTRITIONAL VALUE
9
NUTRITIONAL VALUE
CALORIES
110
CALORIES
85
TOTAL FAT (G)
0,25
TOTAL FAT (G)
5,5
TOTAL CARBOHYDRATE (G)
23
TOTAL CARBOHYDRATE (G)
10
PROTEIN (G)
5,5
PROTEIN (G)
1,1
5
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
For 200
calories
6
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
GRAPEFRUIT
2 units
NUTRITIONAL VALUE
CALORIES
176
TOTAL FAT (G)
0
TOTAL CARBOHYDRATE (G)
40
PROTEIN (G)
4
7
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
CINNAMON APPLE
CHIPS
CRANBERRY
AND NUT MIX
135 G
50 G
NUTRITIONAL VALUE
CALORIES
NUTRITIONAL VALUE
200
CALORIES
200
TOTAL FAT (G)
0
TOTAL FAT (G)
12
TOTAL CARBOHYDRATE (G)
48
TOTAL CARBOHYDRATE (G)
25
PROTEIN (G)
0
PROTEIN (G)
5
HUMMUS WITH
RICE CAKES
ORANGES
50 G
100 g hummus and 1 rice cake
NUTRITIONAL VALUE
NUTRITIONAL VALUE
CALORIES
201
CALORIES
TOTAL FAT (G)
10,3
TOTAL FAT (G)
0
196
TOTAL CARBOHYDRATE (G)
21
TOTAL CARBOHYDRATE (G)
44
PROTEIN (G)
8,7
PROTEIN (G)
4
8
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
YOGURT AND
BERRY PARFAIT
HARD BOILDED
EGG WITH CHEDDAR
AND APPLE
INGREDIENTS
2/3 cup plain, nonfat Greek yogurt
INGREDIENTS
1 hard-boiled egg
1/2 cup berries
1 medium apple
2 tablespoons almonds, sliced
1 ounce low-fat cheddar cheese
INSTRUCTIONS
Spoon yogurt into a bowl. Top with berries
and sliced almonds.
INSTRUCTIONS
Add peeled hard-boiled egg, sliced
medium apple, and cheese to a plate
or to-go container and enjoy.
NUTRITIONAL VALUE
CALORIES
NUTRITIONAL VALUE
CALORIES
201
199
TOTAL FAT (G)
6
TOTAL FAT (G)
8
TOTAL CARBOHYDRATE (G)
18
TOTAL CARBOHYDRATE (G)
20
PROTEIN (G)
20
PROTEIN (G)
14
9
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
NECTARINE CRUNCH
YOGURT
BLUEBERRY KALE
SMOOTHIE
INGREDIENTS
1 nectarine, sliced
INGREDIENTS
1 1/4 cups unsweetened vanilla almond milk
2 tablespoons granola
1/2 cup frozen blueberries
2 tablespoons nonfat plain Greek yogurt
1/2 cup frozen pineapple
1/2 teaspoon maple syrup
1/2 cup chopped kale
1 pinch cinnamon
INSTRUCTIONS
Blend ingredients until smooth, about
1 1/2 minutes. Serve.
INSTRUCTIONS
Top nectarine with granola and yogurt
mixed with maple syrup and cinnamon.
NUTRITIONAL VALUE
NUTRITIONAL VALUE
CALORIES
CALORIES
152
144
TOTAL FAT (G)
5
TOTAL FAT (G)
4
TOTAL CARBOHYDRATE (G)
26
TOTAL CARBOHYDRATE (G)
25
PROTEIN (G)
3
PROTEIN (G)
20
10
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
APPLE HALVES
WITH PEANUT
BUTTER AND COCONUT
BERRY PARFAIT
INGREDIENTS
1/3 cup blueberries
INGREDIENTS
1 apple, halved
1/3 cup strawberries
1/2 cup raspberries
1 teaspoon peanut butter
1/2 cup blackberries
1 teaspoon unsweetened shredded toasted
coconut
1 pint vanilla frozen yogurt
1 (8 ounce) container frozen whipped topping,
thawed
INSTRUCTIONS
Top each apple half with peanut butter
and coconut.
INSTRUCTIONS
In a blender, combine blueberries, strawberries and whipped
NUTRITIONAL VALUE
CALORIES
topping. Blend until smooth. Transfer to a mixing bowl and
fold in raspberries and blackberries. Layer the berry mixture
158
TOTAL FAT (G)
4
TOTAL CARBOHYDRATE (G)
32
PROTEIN (G)
2
with the frozen yogurt in 6 dessert glasses, finishing with
a berry layer. Serve at once.
NUTRITIONAL VALUE
11
CALORIES
185
TOTAL FAT (G)
7,2
TOTAL CARBOHYDRATE (G)
24
PROTEIN (G)
3,1
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
YOGURT WITH
KIWI AND BANANA
CURD SNACK
INGREDIENTS
1 Kiwi (medium sized)
INGREDIENTS
1 pinch of Ground black pepper
100 g Yogurt, lean, natural without additives
1 Cucumber
1 Banana
1 Garlic (medium size clove)
1 pinch of Salt
INSTRUCTIONS
Slice banana and kiwi. Top with yogurt.
Serve.
200 g Curd (3%)
INSTRUCTIONS
Cut cucumber finely, squeeze garlic
clove, mix it with curd. For taste put black
pepper and salt.
NUTRITIONAL VALUE
CALORIES
189
TOTAL FAT (G)
5,7
TOTAL CARBOHYDRATE (G)
39,8
PROTEIN (G)
0,7
NUTRITIONAL VALUE
CALORIES
197
TOTAL FAT (G)
6,1
TOTAL CARBOHYDRATE (G)
7,5
PROTEIN (G)
12
23,1
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
FRIED BEAN
SPROUTS WITH
SESAME SEEDS
YOGURT WITH BRAN
INGREDIENTS
4 teaspoons Sesame seeds
INGREDIENTS
200 ml Greek yogurt
 400 g Bean sprouts, green
 1 tablespoon bran
 2 teaspoons Olive oil
INSTRUCTIONS
Mix bran in yogurt.
INSTRUCTIONS
Fry bean sprouts in a small amount
of oil, add a pinch of salt. When
bean sprouts are mild then put
sesame seeds, mix everything and fry
for a little longer.
NUTRITIONAL VALUE
CALORIES
NUTRITIONAL VALUE
TOTAL FAT (G)
4,8
TOTAL CARBOHYDRATE (G)
15,8
PROTEIN (G)
CALORIES
233,4
TOTAL FAT (G)
12,1
TOTAL CARBOHYDRATE (G)
24,6
PROTEIN (G)
12,9
13
191,6
21
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
CONFETTI SALAD
INGREDIENTS
3 cups cauliflower or cauli/broccoli combo
DRESSING INGREDIENTS
1/4 cup avocado oil
1/4 cup scallions chopped
2 tsp fresh lime juice
1/2 cup red bell pepper finely chopped
2 Tbsp apple cider vinegar
1/3 cup yellow bell pepper finely chopped
1 1/2 Tbsp minced fresh ginger
1 cup red cabbage finely chopped
2 Tbsp granulated sweetener I used Swerve
1/2 cup celery finely chopped
1/2 tsp kosher salt
1/4 cup fresh basil julienned
INSTRUCTIONS
1. Combine all of the chopped veggies in a large bowl and toss to combine.
2. Combine the dressing ingredients in a blender or magic bullet and blend until
emulsified - about 30 seconds.
3. Pour the dressing over the salad and toss well to coat.
4. Store unused portions in the refrigerator for up to 5 days.
NUTRITIONAL VALUE (1 CUP)
CALORIES
108
TOTAL FAT (G)
9
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
5
1
14
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
CHIA SEEDS PUDDING
INGREDIENTS
16 ounce, thinly sliced Strawberries
2 cups Unsweetened almond milk
1/2 cup Chia seeds
1/4 cup Honey
1 tsp Vanilla extract
INSTRUCTIONS
1. Puree almond milk and strawberries in a blender until smooth; pour into a
bowl. Stir chia seeds, honey, and vanilla extract into the strawberry puree.
2. Chill for at least 30 min, or until a pudding consistency is obtained. Mix a few times again, to
prevent chia seeds from sticking together.
3. Pour the chia seeds pudding into glasses, alternating with the strawberries. Serve.
NUTRITIONAL VALUE
CALORIES
209
TOTAL FAT (G)
6,3
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
37,2
3,7
15
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
For 300
calories
16
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
DATES
100 G
NUTRITIONAL VALUE
CALORIES
308
TOTAL FAT (G)
0
TOTAL CARBOHYDRATE (G)
74
PROTEIN (G)
2
17
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
FRIED EGGS
WITH SALMON
CURD WITH
CHIA SEEDS
INGREDIENTS
40 g Black bread
INGREDIENTS
10 g linseed
20 g Smoked salmon fillet
 5 g Chia seeds
2 medium size Eggs
 90 g Curd, low fat (0,5%)
1 unit Kiwi (medium size)
INSTRUCTIONS
Cook eggs. Serve with salmon and a slice
of bread.
 200 g Greek yogurt
INSTRUCTIONS
Mix everything until smooth mass and
keep it in a fridge about 30 min.
NUTRITIONAL VALUE
CALORIES
301
TOTAL FAT (G)
14,8
TOTAL CARBOHYDRATE (G)
20,4
PROTEIN (G)
22,2
NUTRITIONAL VALUE
CALORIES
322
TOTAL FAT (G)
10,3
TOTAL CARBOHYDRATE (G)
21,9
PROTEIN (G)
18
40
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
SALADS WITH FRIED CHEESE
INGREDIENTS
1 g Salt
75 g Salad leaves
1 g Black peppers
1 medium size Tomato
100 g Cheese „Camembert“
INSTRUCTIONS
1. Slice salads, tomatos pour it in to a bowl;
2. Fry cheese and serve it on top of the salads. Sprinkle salt and peppers.
NUTRITIONAL VALUE
CALORIES
314,2
TOTAL FAT (G)
23,1
5,1
22,4
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
19
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
For 400
calories
20
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
BUCKWHEAT
PORRIDGE
110 G
NUTRITIONAL VALUE
CALORIES
390,5
TOTAL FAT (G)
3,3
TOTAL CARBOHYDRATE (G)
75,9
PROTEIN (G)
14,3
21
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
BOILED CHICKEN
WITH VEGETABLES
SALMON STEAK
WITH LEMON
INGREDIENTS
150 g Broccoli
INGREDIENTS
2 units cucumber
50 g carrots
 180 g salmon
 1 unit paprika (medium size)
 1 unit tomato (medium size)
 200 chicken fillet
INSTRUCTIONS
Squeeze lemon juice on salmon, add
some ground black pepper and salt.
Roll it into foil and bake it
in preheated 200 C oven about 40 min.
Serve salmon with tomatoes and
cucumber.
 2 units cucumbers
INSTRUCTIONS
Boil chicken fillet about 20-30 min.
Serve it with vegetables.
NUTRITIONAL VALUE
CALORIES
390
TOTAL FAT (G)
3,6
CALORIES
408
TOTAL CARBOHYDRATE (G)
32,3
TOTAL FAT (G)
25,2
PROTEIN (G)
54,2
TOTAL CARBOHYDRATE (G)
NUTRITIONAL VALUE
PROTEIN (G)
22
7
38
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
FRIED
CHICKEN
SALADS WITH
FETA CHEESE
INGREDIENTS
30 g rice
INGREDIENTS
100 g grape tomatoes
200 g Chicken fillet
130 g feta cheese
3 unit cucumber
1 pich oregano
1 pinch salt, black pepper
120 g chinese cabbage
INSTRUCTIONS
In a small amount of oil, fry chicken
pieces, add some spices. Serve it
with cooked rice and cucumber.
INSTRUCTIONS
Cut chinese cabbage and grape tomatoes.
Cut feta cheese, add oregano and
mix everything.
NUTRITIONAL VALUE
NUTRITIONAL VALUE
CALORIES
378
CALORIES
383
TOTAL FAT (G)
3,9
TOTAL FAT (G)
27,3
TOTAL CARBOHYDRATE (G)
32,4
TOTAL CARBOHYDRATE (G)
13,5
PROTEIN (G)
51,4
PROTEIN (G)
20,5
23
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
CHICKPEAS WITH SPINACH
INGREDIENTS
2 g Salt
100 g Chickpeas
5 g Reddish, dried
1 clove Garlic (medium sized clove)
40 g Spinach
a pinch Black pepper
5 ml Olive oil
INSTRUCTIONS
1. Pour chickpeas with 2 liters of water and leave to stand overnight. Boil in the morning and
cool.
2. Heat the frying pan on medium heat, add half the specified amount of oil to it.
3. Grind the spinach leaves with a pinch of salt to the griddle (if necessary, in separate
portions). Simmer for a few minutes until it‘s softer. Remove and place it separately.
4. Heat the frying pan over medium heat and pour the remaining oil. In hot oil, cook finely
chopped garlic until golden yellow.
5. Then add pepper and oregano and mix. Cook for another 1-2 minutes, add some water, add
salt and pepper. Add reddish to the resulting weight and simmer for 5 minutes. Add spinach
leaves. If the stew is dry, add some water. Cover with a lid and simmer for another 5-10
minutes.
NUTRITIONAL VALUE
CALORIES
314,2
TOTAL FAT (G)
23,1
5,1
22,4
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
24
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
SALADS WITH CHICKEN
INGREDIENTS
1 teaspoon of honey
20 ml lemon juice
80 g chicken fillet
20 ml soy sauce
5 g sesame seeds
2 units grape tomatoes
10 g mustard
60 g Iceberg
1 ml olive oil
Half of avocado
INSTRUCTIONS
Cut chicken fillet in large pieces. Mix soy sauce, olive oil, lemon juice and pour it on a chicken. Mix
everything well. Let it marinate while you do salads. Cut iceberg into a plate, cut avocado into
small pieces, tomatoes – in a half. Put avocado and tomatoes on an iceberg.
Put chicken into preheated frying pan and fry it. Let it cool a bit, cut in small pieces and put it on
salads. Put some roasted seeds. Mix honey and mustards and pour it on salads.
NUTRITIONAL VALUE
CALORIES
398
TOTAL FAT (G)
23,6
23,1
24,1
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
25
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
ZUCCHINI AND CHICKPEA CHOPS
INGREDIENTS
1 pinch black pepper
1 pinch salt
2 pieces cheese
1 handful spinach
170 g zucchini
1 unit medium size egg
80 g chickpeas
1 pinch garlic powder
2 ml olive oil
INSTRUCTIONS
Cook chickpeas and lightly mash it (not too much). Peel zucchini, remove seeds and shred it. If
needed strain off. Scald spinach under hot water. Put everything into bowl, add egg, shredded
cheese and spices. Make flat chops and put them in frying pan with oil.
NUTRITIONAL VALUE
CALORIES
401
TOTAL FAT (G)
12,5
46
27
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
26
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
CHICKEN WITH WHOLE WHEAT PASTA
AND VEGETABLES
INGREDIENTS
40 g Iceberg
2 units medium tomatoes
1 unit cucumber
50 g pasta
150 g chicken fillet
INSTRUCTIONS
Fry chicken with spices, use spraying oil. Cook whole wheat
pasta. Cut vegetables. Serve everything together.
NUTRITIONAL VALUE
CALORIES
394
TOTAL FAT (G)
3,2
44,6
43,5
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
27
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
MEATBALLS WITH FENNEL &
BALSAMIC BEANS & COURGETTE NOODLES
INGREDIENTS
400g lean beef steak
2 tsp dried oregano
FOR THE COURGETTE
NOODLES:
1 tsp rapeseed oil
1 large egg
1-2 large courgettes
8 garlic cloves, 1 finely grated,
350g frozen soya beans
the other sliced
1-2 tbsp rapeseed oil
1 fennel bulb
2 carrots
500g carton passata
4 tbsp balsamic vinegar
600ml reduced-salt vegetable
bouillon
INSTRUCTIONS
1. Put the mince, oregano, egg and grated garlic in a bowl and grind in some black pepper. Mix
together thoroughly and roll into 16 balls.
2. Heat the oil in a large sauté pan over a medium-high heat, add the meatballs and fry,
moving them around the pan so that they brown all over – be careful as they’re quite
delicate and you don’t want them to break up. Once brown, remove them from the pan.
Reduce the heat slightly and add the fennel, carrots and sliced garlic to the pan and fry,
stirring until they soften, about 5 mins.
3. Tip in the passata, balsamic vinegar and bouillon, stir well, then return the meatballs to the
pan, cover and cook gently for 20-25 mins.
4. Meanwhile, heat the 1 tsp of oil in a non-stick pan and stir-fry the courgette with the beans
to heat through and soften. Serve with the meatballs and scatter with any fennel fronds.
NUTRITIONAL VALUE
CALORIES
380
TOTAL FAT (G)
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
14
20
37
28
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
POACHED EGGS WITH
SMASHED AVOCADO & TOMATOES
INGREDIENTS
2 tomatoes, halved
½ tsp rapeseed oil
2 eggs
1 small ripe avocado
2 slices seeded wholemeal soda bread
2 handfuls rocket
INSTRUCTIONS
1. Heat a non-stick frying pan, very lightly brush the cut surface of the tomatoes with a little
oil, then cook them, cut-side down, in the pan until they have softened and slightly
caramelised. Meanwhile, heat a pan of water, carefully break in the eggs and leave to poach
for 1-2 mins until the whites are firm but the yolks are still runny.
2. Halve and stone the avocado, then scoop out the flesh and smash onto the bread. Add the
eggs, grind over black pepper and add a handful of rocket to each portion. Serve the
tomatoes on the side.
NUTRITIONAL VALUE (1 SERVING)
CALORIES
385
TOTAL FAT (G)
20
31
16
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
29
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
BLUEBERRY PANCAKE BITES
INGREDIENTS
4 large eggs
1/4 cup Swerve Sweetener
1/2 tsp vanilla extract
1/2 cup coconut flour
1/4 cup butter melted
1 tsp baking powder
1/2 tsp salt
1/4 tsp cinnamon
1/3 to 1/2 cup water
1/2 cup Wyman‘s frozen wild blueberries
INSTRUCTIONS
1. Preheat oven to 325F and grease a mini muffin tin (24 cavity) very well.
2. In a blender combine the eggs, sweetener and vanilla extract. Blend until smooth.
3. Add the coconut flour, melted butter, baking powder, salt, and cinnamon. Blend
again until smooth. It will seem very liquidy but let it sit a few minutes and it will
thicken up considerably. Add 1/3 cup of the water and blend again. If it‘s still very
thick, add a little additional water. You shouldn‘t be able to pour it, but you should
be able to scoop it out of the blender easily.
4. Divide among the prepared muffin cups. Add a few blueberries to each. Press them
gently into the batter.
5. Bake 20 to 25 minutes, until set. Let cool a few minutes in the pan and then serve
with your favourite low carb pancake syrup.
NUTRITIONAL VALUE (4 PANCAKE BITES)
CALORIES
188
TOTAL FAT (G)
13,8
7,5
5,7
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
30
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
LEMON RICOTTA PANCAKES
MIXED BERRY SYRUP :
PANCAKES :
1 cup mixed frozen berries
3/4 cup ricotta
(raspberries, blueberries, blac-
3 large eggs
kberries, strawberries)
1/4 cup water
Sugar equivalent to 2 tbsp
sugar
1/4 tsp xanthan gum
1/4 cup lemon juice
1/4 cup water
Zest of one lemon
1 1/2 cups almond flour
Sweetener equivalent to 1/4 cup
sugar
2 tbsp coconut flour
1 1/2 tsp baking powder
1/4 tsp salt
Butter or oil for the pan
INSTRUCTIONS
SYRUP
1. In a medium saucepan over medium heat, combine berries, water and sweetener.
2. Bring to a boil, then reduce heat and simmer until berries are soft enough to be
mashed with a fork.
3. Sprinkle with xanthan gum and whisk vigorously to combine. Set aside to thicken.
PANCAKES
4. In a blender, combine ricotta, eggs, lemon juice, water and lemon zest. Blend until well
mixed, about 10 seconds.
5. Add almond flour, sweetener, coconut flour, baking powder and salt and blend until
mixture is smooth (if using a coarser almond meal, you will need to blend it for 30
seconds to a minute).
6. Heat a griddle or large skillet over medium heat and add butter or oil. Once pan is hot,
spoon about 3 tbsp of batter into 4 inch circles and let cook until edges look dry, a few
small bubbles appear on the top, and the underside is golden brown. Flip carefully and
continue to cook until second side is golden brown, about 2 to 3 minutes.
7. Remove and keep pancakes warm while repeating with remaining batter. You should
get about 12 pancakes.
8. Serve pancakes with butter and mixed berry syrup.
NUTRITIONAL VALUE (2 PANCAKES)
CALORIES
275
TOTAL FAT (G)
20
11,81
13,33
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
31
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
MEDITERRANEAN ZUCCHINI
NOODLE PASTA
INGREDIENTS
2 large zucchini, spiral sliced
1 cup spinach, packed
2 tbsp olive oil
2 tbsp butter
5 cloves garlic, minced
sea salt and black pepper, to taste
¼ cup sun-dried tomatoes
2 tbsp capers
2 tbsp Italian flat leaf parsley, chopped
10 kalamata olives, halved
¼ cup Parmesan cheese, shredded
¼ cup feta cheese, crumbled
INSTRUCTIONS
1. In a large sauté pan, over medium heat, add zucchini, spinach, olive oil, butter,
garlic, sea salt and black pepper. Sauté until zucchini is tender and spinach is
wilted. Drain excess liquid.
2. To the pan, add sun-dried tomatoes, capers, parsley, and kalamata olives. Mix in
and sauté 2-3 minutes.
3. Remove from heat and toss with Parmesan and feta cheeses before serving.
NUTRITIONAL VALUE (PER SERVING)
CALORIES
231
TOTAL FAT (G)
20
6,1
6,5
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
32
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
TILAPIA SALAD
WITH SPINACH
MIXED BERRY SYRUP :
400 grams Tilapia Fillet
CREAMY AVOCADO
LEMON DRESSING :
200 grams Spinach
1 Avocado
80 grams Cherry Tomatoes cut
1/3 cup Yogurt
in half
2 tablespoon Freshly Squeezed
1 Avocado sliced
Lemon Juice
1 Medium Yellow Bell Pepper
1/8 teaspoon Dried Basil
cut in strips
1/8 teaspoon Ground Sage
1 Small Cucumber thinly sliced
Sweetener as desired
3 tablespoons Butter
6 cloves Garlic finely chopped
1/2 teaspoon Onion Powder
1/2 teaspoon Spanish Paprika
2 to 3 Tbsp. Freshly Squeezed
Lemon Juice
Salt & Ground Black Pepper to
taste
INSTRUCTIONS
SALAD
1. Wash Tilapia Fillet and pat dry. Season with salt, ground black pepper, onion powder
and Spanish paprika. Set aside.
2. In a slightly greased baking pan lined with foil, arrange Tilapia fillet, cherry tomatoes
and yellow bell pepper. Brush with softened butter and sprinkle chopped garlic. Bake
in a preheated 400°F oven for 12 to 15 minutes or until Tilapia fillet is flaky.
DRESSING
1. Creamy Avocado Lemon Dressing. Using a blender, combine yogurt, avocado, dried
basil, ground sage and lemon juice until creamy. Opt to add sweetener if desired.
2. In a serving platter, assemble the salad. Lay spinach on the entire platter and top
with Tilapia fillet, avocado, cucumber, roasted yellow bell peppers, and roasted
cherry tomatoes. Pour freshly squeezed lemon juice on Tilapia fillet. Drizzle with
Creamy Avocado Lemon Dressing.
Serve and enjoy!
NUTRITIONAL VALUE (PER SERVING)
CALORIES
348
TOTAL FAT (G)
22
14
23
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
33
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
CEASER
SALAD
SALAD :
DRESSING :
1/2 lb kale (2 large bunches),
3 cloves garlic, minced
stems removed, and finely
1 tbsp anchovy paste
chopped (225 g)
(5 g/ 0.2 oz)
1 batch Keto Focaccia, without
2 tsp Worcestershire sauce
any toppings
(10 ml)
3 tbsp olive oil (45 ml)
1/2 lemon, juiced (about 2 tbsp)
1/2 tsp sea salt or pink
2 tsp Dijon mustard
Himalayan salt
(10 g/ 0.4 oz) - you can make
1/2 tsp garlic powder
your own
1/4 cup shaved Parmesan, for
3/4 cup mayonnaise
topping (28 g/ 1 oz)
(115 g/ 4.1 oz) - you can make
your own
3 tbsp grated Parmesan cheese
(15 g/ 0.5 oz)
salt and pepper, to taste
INSTRUCTIONS
1. Preheat oven to 375 degrees F and line a baking sheet with parchment paper. Start
by making the keto focaccia without any toppings.
2. Once baked cut the loaf into crouton sized cubes. Toss the cubes with the olive oil,
salt, and garlic powder. Arrange in a single layer on the baking sheet and bake 10-15
minutes flipping once or twice until crisp.
3. Place all of the dressing ingredients into a jar.
4. Shake until combined. Chill until ready to use.
5. Toss the kale with the dressing and top with croutons and extra cheese if desired.
Serve.
6. If not served immediately, keep the kale, dressing, croutons and shaved Parmesan
separately in the fridge for up to a week and assemble before serving.
NUTRITIONAL VALUE (PER SERVING)
CALORIES
398
TOTAL FAT (G)
36,6
8,4
10,5
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
34
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
CHICKEN POT
PIE
FOR THE CHICKEN
FILLING :
1 cup super fine almond flour
1 tablespoon butter
1 tablespoon ground flax seeds
1.5 pounds organic chicken
½ teaspoon xanthan gum
breasts, cut into ½ inch cubes
4 ounces yellow onion, finely
chopped
¼ cup carrots, finely diced
1 clove garlic, crushed
½ teaspoon dried thyme
1 tablespoon white wine vinegar
1 cup chicken broth, low sodium
¼ cup peas, fresh or frozen (no
need to defrost)
½ cup heavy cream
¼- ½ teaspoon sea salt (taste
before adding)
¼ teaspoon freshly ground
black pepper
INSTRUCTIONS
Preheat oven to 400º Fahrenheit.
Grease a 9” round baking pan.
CONTINUE ON NEXT PAGE
35
DRESSING :
1 teaspoon baking powder
¼ teaspoon sea salt
2 tablespoons butter, cut into
large chunks
2 tablespoons sour cream
1 egg white
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
CHICKEN POT PIE
FOR THE CHICKEN FILLING:
1. Heat a large skillet over medium high heat. Melt butter in the skillet.
2. When butter has melted and is no longer foaming, add the diced chicken to the
pan.
3. Cook chicken, stirring occasionally, until chicken begins to brown on all sides, but
is not yet cooked throughout.
4. Add onion and carrots to the skillet. Sprinkle mixture lightly with salt and pepper.
Turn heat to medium low. Cook, stirring occasionally until the onions begin to
brown at the edges, but are not yet tender. Stir in garlic and dried thyme. Cook
one minute, stirring constantly.
5. Stir in vinegar, scraping up browned bits. When vinegar has almost completely
evaporated, stir in broth.
6. Turn heat to medium high Simmer broth, stirring occasionally until it thickens,
about 15-20 minutes. The broth is thick enough when you can “draw” a line on
the bottom of the pan with a spoon, and the line does not immediately fill in.
While the filling simmers, prepare the biscuit topping.
7. Once the broth has thickened, add heavy cream and peas. Bring mixture to a
simmer. Turn heat to low. Simmer until mixture is thick and gravy-like. Taste
before adding salt and pepper. Season to taste with salt and pepper, if necessary.
FOR THE TOPPING:
1. In a medium mixing bowl, whisk together the almond flour, ground flax seeds,
xanthan gum, baking powder, and salt.
2. Cut the butter into the dry ingredients using a pastry blender. Mixture should
appear mealy.
3. In a small bowl, whisk the sour cream and the egg white together. Stir this
mixture into the dry ingredients.
4. Gather mixture into a ball and place on a piece of parchment paper or a counter
dusted with almond flour.
5. Using clean hands or a rolling pin dusted with almond flour, press or roll dough
into a circle about 8 inches in diameter.
TO ASSEMBLE:
1. Pour chicken filling into the prepared baking dish.
2. Gently place biscuit dough over the chicken filling.
3. Bake in preheated oven for 10-12 minutes, or until biscuit topping has browned.
NUTRITIONAL VALUE (PER SERVING)
CALORIES
219
TOTAL FAT (G)
11
6
24
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
36
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
BACON RANCH CHICKEN
CRUST PIZZA
CRUST :
SAUCE :
TOPPINGS :
1 pound ground chicken
1/3 cup avocado mayonnaise
1 cup mozzarella cheese
1/3 cup mozzarella shredded
1/3 cup sour cream
shredded & divided (103 grams)
(40 grams)
1/4 teaspoon dried chives
2 medium plum tomatoes diced
1/3 cup parmesan cheese
1/4 teaspoon dried parsley
shredded (30 grams)
1/4 teaspoon dried dill
1 teaspoon Italian seasonings
basil, oregano, rosemary, and
(85 grams)
3 slices no sugar bacon cooked
and chopped
1/4 teaspoon garlic powder
thyme
1/8 teaspoon onion powder
1 large egg
1/8 teaspoon salt
salt and ground black pepper to
dash pepper
taste
INSTRUCTIONS:
1. Preheat oven to 400°F. Line pizza pan with parchment paper.
2. Combine the crust ingredients in a large mixing bowl. Then form into a ball.
3. Place meat ball on parchment paper lined pizza pan. Cover with another sheet of
parchment paper and roll out into a large circle. Remove top parchment paper. If
some of the crust is on the top paper after removing, simply scrape it off with a
rubber spatula and add it back to the crust.
4. Bake meat crust in 400°F oven for 20-25 minutes or until top is browned.
5. While crust is baking, combine sauce ingredients in medium bowl.
6. Remove crust from oven and flip crust over on pan then remove parchment paper
from top.
7. Spread about 1/2 cup of the sauce on top of the pizza crust, then sprinkle 1/2 cup of
cheese over it. Sprinkle on bacon and diced tomatoes. Sprinkle the remaining 1/2
mozzarella cheese on top.
8. Return pizza to 400°F oven and bake for about 10 minutes. Cut into 8 slices and
serve with remaining ranch sauce.
NUTRITIONAL VALUE (1 SLICE)
CALORIES
290
TOTAL FAT (G)
21
4
23
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
37
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
For 600
calories
38
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
BEEF WITH
VEGETABLES
AVOCADO AND
EGGS ROLL
INGREDIENTS
1 unit medium tomato
INGREDIENTS
40 g Greek yogurt 2%
1 unit medium paprika
1 unit medium tomato
200 g beef
1 unit cucumber
60 g medium onion
1 half avocado
5 ml olive oil
1 whole wheat lavash
4 units olives, green
1 large egg
4 units carrots
30 g ground red sweet pepper
INSTRUCTIONS
Cut meat into medium size pieces
and add spices, salt. Fry it in the
frying pan and then put it into stewing
pan. Add shredded carrots, sliced
vegetables, add spices and stew.
INSTRUCTIONS
Chop eggs, mix them with avocado
and add two spoons of yogurt. Add
spices, mash everything and then roll
it into lavash. Serve it with vegetables.
NUTRITIONAL VALUE
NUTRITIONAL VALUE
CALORIES
636
CALORIES
790
TOTAL FAT (G)
30
TOTAL FAT (G)
27
TOTAL CARBOHYDRATE (G)
44
TOTAL CARBOHYDRATE (G)
112,4
PROTEIN (G)
44
PROTEIN (G)
27,9
39
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
PASTA WITH
CHICKEN BREAST
INGREDIENTS
200 g chicken fillet
80 g pasta
130 g paprika, sweet, yellow
50 ml cream, 10%
INSTRUCTIONS
Cook pasta. Chop chicken into small
cubes and fry it. Into frying pan
add curry and later add chopped
paprika. Fry a bit. Add cooked
pasta, pour cream and stir it.
NUTRITIONAL VALUE
CALORIES
594,6
TOTAL FAT (G)
9,7
TOTAL CARBOHYDRATE (G)
62,9
PROTEIN (G)
61
40
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
PESTO ZUCCHINI NOODLES
WITH CHICKEN
INGREDIENTS
1 tsp. olive oil
½ medium red onion chopped
2 cloves garlic finely chopped
1 cup sliced mushrooms
4 fresh basil leaves finely chopped
2 medium zucchini
1 Tbsp. basil pesto sauce
6 oz. cooked chicken breast boneless,
skinless, sliced, warm
INSTRUCTIONS
1. Heat oil in medium saucepan over medium-high heat.
2. Add onion; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.
3. Add garlic; cook, stirring frequently, for 1 minute.
4. Add mushrooms and basil; cook, stirring frequently, for 3 to 5 minutes, or until
mushrooms release liquid. Set aside.
5. Using a vegetable peeler, cut each zucchini into lengthwise strips about ⅛ inch thick.
Turn zucchini slightly after cutting each strip to work evenly around the outside,
stopping when you hit the seeds at the core. Discard cores. Cut slices lengthwise into
½- inch ribbons. Set aside.
6. Add zucchini to onion mixture; cook over medium-high heat, stirring frequently, for 2
to 4 minutes, or until heated through.
7. Add pesto; mix well.
8. Evenly divide zucchini mixture between two serving plates; evenly top with chicken.
NUTRITIONAL VALUE (2 SERVINGS)
CALORIES
520
TOTAL FAT (G)
20
25
63
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
41
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
GREEN CHILE CHICKEN ENCHILADA –
STUFFED SPAGHETTI SQUASH
INGREDIENTS
1 spaghetti squash
1 1/2 cups cooked shredded chicken
breast
1/2 cup green enchilada sauce, use a
gluten-free version to make this recipe
glutenfree
1 green onion, thinly sliced
4 ounce can diced green chiles
1/2 cup frozen corn, defrosted
1 tablespoon chopped cilantro (optional)
1/4 cup plain non-fat Greek yogurt
1/2 cup shredded sharp cheddar or
Monterey Jack cheese
INSTRUCTIONS
SPAGHETTI SQUASH
1. Preheat oven to 400 degrees and line baking sheet with foil.
2. Cut the spaghetti squash in half lengthwise, spray the inside with cooking spray and
sprinkle with salt and pepper.
3. Place the squash cut side down on the baking sheet and roast until tender, about 3040 minutes.
4. Let the squash cool for about 10 minutes before scooping out the strands with a fork
and placing them in a bowl.
5. Reserve the squash skins placing them cut side up back on the foil lined baking
sheet.
6. Use you hands to squeeze out
GREEN CHILE CHICKEN ENCHILADA FILLING
1. Preheat your oven to broil.
2. In a small saucepan over medium heat stir together the enchilada sauce, green
onion, green chiles, corn, cilantro and shredded chicken.
3. Once the mixture is warmed through remove from the heat and stir in the Greek
yogurt.
4. Pour the enchilada filling in with the spaghetti squash strands and stir together until
combined.
5. Scoop the filling back into the spaghetti squash shells and top with the shredded
cheese.
6. Place the spaghetti squash back onto the baking sheet and broil in the oven until the
cheese is melted, then serve.
NUTRITIONAL VALUE (1/2 STUFFED SQUASH HALF)
CALORIES
408
TOTAL FAT (G)
22
20
34
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
42
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
ZUCCHINI PIZZA
CASSEROLE
INGREDIENTS
4 cups shredded unpeeled zucchini
1/2 teaspoon salt
2 eggs, lightly beaten
1/2 cup grated Parmesan cheese
2 cups shredded mozzarella cheese
1 cup shredded Monterey Jack cheese
1 pound ground beef
1/2 cup chopped onion
1 (15 ounce) can Italian-style tomato
sauce
1 teaspoon Italian seasoning
1 green bell pepper, chopped
1/2 cup sliced fresh mushrooms
1/2 cup sliced black olives
INSTRUCTIONS
1. Preheat an oven to 400 degrees F (200 degrees C). Place the zucchini in a colander
and sprinkle with salt; let drain for 15 minutes then squeeze out the moisture.
2. Combine the zucchini, eggs, Parmesan, 1 cup mozzarella, and 1/2 cup Monterey Jack
in a large bowl. Press the mixture into a greased 9x13 inch baking dish. Bake,
uncovered, in the preheated oven for 20 minutes.
3. While the zucchini crust is baking, heat a large skillet over medium-high heat and stir
in the ground beef and onion. Cook and stir until the beef is crumbly, evenly
browned, and no longer pink. Drain and discard any excess grease. Stir in the tomato
sauce and Italian seasoning.
4. Spoon the sauce mixture over the baked zucchini crust. Top with the bell pepper,
mushrooms, black olives, and the remaining mozzarella and Monterey Jack cheeses.
Return to the preheated oven and bake for 20 minutes or until heated through. Let
sit for 5 minutes before serving.
NUTRITIONAL VALUE (PER SERVING)
CALORIES
409
TOTAL FAT (G)
25,6
12,3
33,9
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
43
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
SRIRACHA ALMOND CRUSTED PORK CHOPS
WITH SPICY HONEY MUSTARD SAUCE
SRIRACHA ALMOND
SPICY HONEY MUSTARD :
1/4 cup dijon mustard
CRUSTED PORK CHOPS :
4 boneless pork chops, 1/2-3/4
inch thick with the fat trimmed
off
2 tablespoons honey
2 teaspoons sriracha
1/2 cup Blue Diamond Sriracha
Almonds , ground or crushed
into small bits
1 egg white
Salt and pepper to taste
INSTRUCTIONS
1. Heat a large skillet over medium high heat and spray with cooking spray.
2. In a shallow dish whisk the egg white lightly to break it up.
3. In another shallow dish pour in the ground up almonds.
4. Season the pork chops with salt and pepper on both sides then dip them in the
egg white until they are coated.
5. Add the pork chops one at a time to the ground up almonds and turn them on
all sides until they are coated in the almonds.
6. Place the pork chops into the hot skillet and cook them for approximately 4-5
minutes per side depending on their thickness over medium hight heat.
7. While the pork chops are cooking whisk together all of the ingredients for the
spicy honey mustard in a small bowl.
8. Let the pork chops rest for 5 minutes before serving with the spicy honey
mustard.
44
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
HAMBURGER SOUP
INGREDIENTS
2 lb ground beef
1 onion chopped
28 oz can diced tomatoes
1 cup chopped green beans
1 cup chopped carrots
1/2 cup chopped celery
6 cups beef stock
6 oz tomato paste
1 bay leaf
1 tb garlic
1 tb parsley
salt and pepper to taste
INSTRUCTIONS
1. Brown ground beef, onions, and celery until completely cooked.
2. Add remaining ingredients.
3. Cook to a boil.
4. Lower temperature to a simmer and cook for two hours.
NUTRITIONAL VALUE (2 SERVINGS)
CALORIES
580
TOTAL FAT (G)
36
22
40
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
45
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
CAULIFLOWER FRIED RICE
INGREDIENTS
2 cups frozen peas
1/2 cup water
1/4 cup sesame oil, divided
4 cups cubed pork loin
6 green onions, sliced
1 large carrot, cubed
2 cloves garlic, minced
20 ounces shredded cauliflower
6 tablespoons soy sauce
2 eggs, beaten
INSTRUCTIONS
1. Stir peas and water together in a saucepan; bring to a boil, reduce heat to mediumlow,
and cook and stir until peas are tender and heated through, about 5 minutes.
Drain and discard water.
2. Heat 2 tablespoons sesame oil in a wok over medium-high heat. Cook and stir pork
in hot oil until lightly browned on all sides and cooked through, 7 to 10 minutes.
Transfer meat to a plate.
3. Heat remaining 2 tablespoons sesame oil the wok. Saute green onions, carrot, and
garlic in hot oil until just softened, about 5 minutes. Add cauliflower; cook and stir
until cauliflower had a tender but firm to the bite, 4 to 5 minutes.
4. Stir pork, peas, and ad soy sauce into cauliflower mixture and stir-fry until mixture is
hot and slightly browned, 3 to 5 minutes.
5. Move pork-cauliflower mixture to one side of the wok; pour beaten eggs onto empty
side. Scramble eggs until cooked through, 3 to 5 minutes; stir cooked eggs into the
pork-cauliflower mixture, breaking up any large chunks.
NUTRITIONAL VALUE (PER SERVING)
CALORIES
366
TOTAL FAT (G)
19,2
15,8
33,3
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
46
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
GRILLED SESAME SALMON
OVER CUCUMBER SALAD
INGREDIENTS
24 oz, boneless, raw Salmon
4 tablespoons Sesame Oil
1/3 tbsp Dried Whole Sesame Seeds
4 tbsps Organic Tamari Reduced Sodium
Soy Sauce
6 tsps Sambal Oelek Ground Fresh Chili
Paste
2 cloves Garlic
1/2 cup, sliced Onions
1 cucumber (8-1/4“) Cucumber (with Peel)
2 tsps Olive Oil
2/3 tbsp Unseasoned Rice Wine Vinegar
INSTRUCTIONS
1. In a gallon sized zip top bag combine the sesame oil, sesame seeds (black), tamari
soy sauce, sambal sauce, and 2 cloves of minced garlic. Seal top and shake to
mix. Add the salmon and marinate in the refrigerator for 3-4 hours. Grill on a
preheated grill until crisp and cooked to desired temperature.
2. While preheating the grill, make the cucumber salad. Thinly slice the onon and
cucumber, place themin a blowl and then toss to combine with the olive oil, rice
vinegar and sesaone with salt and freshly ground black pepper. Allow to sit for 30
minutes or until the salmon is cooked through. Serve the salmon over the cucumber
salad.
NUTRITIONAL VALUE (PER SERVING)
CALORIES
428
TOTAL FAT (G)
26,4
5,3
39,6
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
47
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
CHIPOTLE BEEF-STUFFED
PEPPERS
INGREDIENTS
1 cup uncooked instant white rice
1 cup water
1 lb. lean (at least 80%) ground beef
1 (11-oz.) can whole kernel corn, red and
green peppers, drained
2 chipotle chiles in adobo sauce, chopped
(2 tablespoons)
1 egg, beaten
6 oz. (1 1/2 cups) shredded Monterey Jack
cheese
4 medium red and/or green bell peppers
1 cup Old El Paso™ Thick ‚n Chunky salsa
1/4 cup chopped green onions
INSTRUCTIONS
1. Heat oven to 375°F. Cook rice in water as directed on package.
2. Meanwhile, in 12-inch nonstick skillet, brown ground beef over medium-high heat
until thoroughly cooked, stirring frequently. Drain. Add corn, chiles and egg; mix
well.
3. Stir in cooked rice and 1 cup of the cheese. Cut bell peppers in half lengthwise;
remove seeds and membrane. Place cut side up in ungreased 13x9-inch (3-quart)
glass baking dish. Spoon about 3/4 cup beef mixture into each pepper half,
mounding as necessary. Top each with 2 tablespoons salsa. Cover tightly with foil.
4. Bake at 375°F. for 35 to 40 minutes or until peppers are crisp-tender. Uncover;
sprinkle with remaining 1/2 cup cheese and the onions. Bake uncovered an
additional 5 to 10 minutes or until cheese is melted.
NUTRITIONAL VALUE (PER SERVING)
CALORIES
595
TOTAL FAT (G)
28
50
41
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
48
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
VEGETABLES STEW WITH CHICKEN
INGREDIENTS
40 g rice
200 g paprika, yellow
200 g cabbage
100 g pores
1 unit carrot
200 g broccoli
5 g chili pepper
120 g chicken thigh meat
INSTRUCTIONS
Add water into frying pan, cut cabbage, cut chicken into small pieces – add everything into frying pan, add
shredded carrots, pore, paprika, broccoli. Stew everything in water. Add spices, salt. Max stewing time – 35
min. Cook rice. Serve everything together.
NUTRITIONAL VALUE
CALORIES
604
TOTAL FAT (G)
9,16
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
76
37
49
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
For 800
calories
50
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
CHICKEN WITH
RICE
BEEF WITH
BEAN SPROUTS
INGREDIENTS
100 g rice
INGREDIENTS
200 g beef
10 g olive oil
1 ml olive oil
250 g chicken fillet
150 g bean sprouts, green
2 units tomatoes
100 g rice
1 pinch spices
INSTRUCTIONS
Fry beef with spices. cook bean sprouts
and rice. Serve everything together.
1 unit cucumber
INSTRUCTIONS
Start to cook rice. Then cut chicken into
small cubes and fry it. Add spices. Serve
it with rices, tomatoes and cucumber.
with cooked rice and cucumber.
NUTRITIONAL VALUE
NUTRITIONAL VALUE
CALORIES
778,8
TOTAL FAT (G)
23,8
CALORIES
776
TOTAL CARBOHYDRATE (G)
TOTAL FAT (G)
15,5
PROTEIN (G)
TOTAL CARBOHYDRATE (G)
89,7
PROTEIN (G)
67
51
89
51,9
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
TURKEY WITH
BUCKWHEAT AND
CABBAGE SALADS
CHINESE TURKEY
INGREDIENTS
1 clove garlic
2 packs peas, freezed
INGREDIENTS
200 g turkey breast
3 tablespoons ketchup
110 g buckwheat
110 g brown rice
200 g cabbage
1 carrot
150 g carrots
1 tablespoon honey
4 ml olive oil
300 g turkey
5 g sugar
50 g red, sweet paprika
10 g lemon
INSTRUCTIONS
Chop turkey and fry it with garlic.
Later add sliced carrots, paprika and
stew everything. Add ketchup, honey,
peas and stew a bit longer. Serve
everything with cooked rice and peas.
INSTRUCTIONS
Bake breast in the oven, cook buckwheat.
Shred cabbage and carrots, mix everything
with oil, salt, black pepper, sugar and
lemon juice. Serve everything together.
with cooked
rice and cucumber.
NUTRITIONAL
VALUE
NUTRITIONAL VALUE
CALORIES
751
CALORIES
794,9
TOTAL FAT (G)
11,5
TOTAL FAT (G)
16,4
TOTAL CARBOHYDRATE (G)
107
TOTAL CARBOHYDRATE (G)
106,6
PROTEIN (G)
56,5
PROTEIN (G)
57,6
52
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
LENTILS
COSCOUS
WITH STEWED
VEGETABLES
INGREDIENTS
240 g lentils
INGREDIENTS
320 g carrots
3 cloves garlic
30 ml lemon juice
1 pinch salt
220 g onion
3 units tomatoes
300 g pumpkin
200 g tomato sauce
INSTRUCTIONS
Cook lentils, when it will be half done,
add sliced tomatoes, garlic cloves,
salt. Cook until it will be done.
90 g couscous
30 g honey
INSTRUCTIONS
Cut vegetables into small pieces, fry
a bit in a pot, add some water, tomato
sauce and stew everything with
favorite spices. Add honey and lemon
juice. Serve with cooked couscous.
NUTRITIONAL VALUE
CALORIES
805
TOTAL FAT (G)
2,4
TOTAL CARBOHYDRATE (G)
108
PROTEIN (G)
55,2
NUTRITIONAL VALUE
53
CALORIES
799
TOTAL FAT (G)
3,9
TOTAL CARBOHYDRATE (G)
171,2
PROTEIN (G)
18,8
`
WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
STEWED VEGETABLES WITH CHICKPEAS
INGREDIENTS
2 cloves garlic
1 pinch curry
5 ml olive oil
150 g red, sweet paprika
200 g tomatoes
200 g broccoli
100 g bean sprouts
150 g chickpeas
10 g chili pepper
2 units carrots
INSTRUCTIONS
Cook chickpeas. Cut vegetables. Add garlic, curry into frying pan heat up a bit, then add all vegetables and
stew it. Stewed vegetables mix with chickpeas.
NUTRITIONAL VALUE
CALORIES
793
TOTAL FAT (G)
13
122,8
45,5
TOTAL CARBOHYDRATE (G)
PROTEIN (G)
54
COPYRIGHT © 2019
BY DO FASTING
All rights reserved. This book or any portion thereof may not be
reproduced or used in any manner whatsoever without the express
written permission of the author, except for the use of brief quotations in a book
review. To contact the author please send an email to hello@dofasting.com.