Meal plan: The healthy fasting diet

A healthy weight-loss meal plan

Fasting diets can be dangerous-lemonade, maple syrup and cayenne pepper, anyone? We need balanced nourishment, period. But there is something to be said for safely cutting way back on calories periodically. Just about all creatures researchers have studied, from worms to fish to rats to dogs to monkeys, live longer when they consume one third to one half fewer calories. Humans who follow this approach have less inflammation, lower blood cholesterol and lower blood pressure than those who don’t. Why? One theory is that allowing cells to “hibernate” gives them a chance to repair any damage and patch up DNA; cells and tissue age more slowly, and turn off the problems that could lead to cancer and poor health. But fasting for too long leads to a slowdown in metabolism.

That’s where this healthy version comes in. The plan is based on groundbreaking research from the University Hospital of South Manchester in the U.K., and it’s especially good for those who are pre-diabetic or who have type 2 dia­betes. For two days each week (either spaced out or back-to-back), you consume around 600 calories, slashing calories and carbs but still consuming wholesome foods known to control inflammation, blood sugar and more. With high-volume soups, salads and many other choices, you’ll fill up without filling out. For the other five days each week, you’ll fill your plate with delicious choices and follow a Mediterranean-style diet, for a daily calorie count of around 1,500 a day.

On this plan, you can lose one to two pounds a week, keep blood sugar in check and lose fat.

The Power Burn: Two days per week

On Power Burn Days, you’ll consume around 600 calories. Choose from these lists for your breakfast, lunch, dinner and snack. Drink lots of water or unsweetened beverages. For milk and yogurt, go for low-fat; yogurt should be plain, but flavoured yogurts are okay if artificially sweetened.

Breakfast (choose one dish per day)

Egg dishes

Omelette made with 2 egg whites and ½ cup (125 mL) onions and peppers sautéed in cooking spray; 1 cup (250 mL) yogurt

1 serving Mushroom Quiche (pictured), topped with diced tomatoes; 1 cup (250 mL) milk

1 hard-boiled or scrambled egg and a sliced tomato seasoned with pepper and salt; 1 cup (250 mL) milk

Meat dishes

Low-fat turkey sausage (3 grams of fat or less) with 1 Laughing Cow Light Cheese wedge; 1 cup (250 mL) milk

1 slice back bacon and ½ cup (125 mL) cooked frozen spinach; 1 cup (250 mL) milk

Fish dishes

6 spears of asparagus with 1 oz. (30 g) smoked salmon; 1 cup (250 mL) milk

Vegetarian dishes

1 baked tomato (to make: slice a tomato in half, sprinkle with oregano and Parmesan, and bake at 400ºF for 15 minutes); 1 cup (250 mL) milk

1 cup (250 mL) yogurt sprinkled with cinnamon; ½ cup (125 mL) steamed broccoli topped with a little melted low-fat cheese

1 cup (250 mL) yogurt mixed with a pinch of fresh dill, and seasoned with salt and pepper; 1 cup (250 mL) baby carrots; 1 low-fat string cheese

Lunch (choose one per power burn day)

Salads

1 cup (250 mL) mixed greens with 1 Tbsp (15 mL) vinegar and 1 tsp (5 mL) olive oil; 1 medium apple; 1 cup (250 mL) bouillon, any flavour

1 cup (250 mL) mixed greens with 15 raisins, 1 Tbsp (15 mL) chopped almonds and 2 Tbsp (30 mL) low-fat dressing; 1 cup (250 mL) bouillon

Soups

1 serving Carrot Soup with Dill; 1 cup (250 mL) fresh blueberries

1 cup (250 mL) Bouillon Vegetable Soup; ½ banana topped with 2 tsp (10 mL) peanut butter

1 cup (250 mL) Bouillon Vegetable Soup; 1 cup (250 mL) watermelon; 1 Tbsp (15 mL) sunflower seeds

Vegetable-rich dishes

2 celery stalks with 2 tsp (10 mL) natural nut butter; 1 cup (250 mL) berries; 1 cup (250 mL) bouillon, any flavour

1 cup bouillon (any flavour); 1 cup (250 mL) carrot sticks dipped in 2 Tbsp (30 mL) hummus; 1 plum

1 cup (250 mL) kale sautéed in 1 tsp (5 mL) olive oil; 1 cup (250 mL) bouillon, any flavour; 1 cup (250 mL) berries

1 cup (250 mL) cooked cauliflower mashed with a little margarine; 1 cup (250 mL) bouillon, any flavour; 15 grapes

Half of a medium eggplant, sliced and grilled; 1 cup (250 mL) bouillon, any flavour; ½ cup (125 mL) pineapple chunks; 6 almonds

1 serving Roasted Asparagus and Red Peppers with Parmesan (pictured); 1 cup (250 mL) bouillon, any flavour; 1 medium apple

Dinner (choose one per power burn day)

Meat dishes

Half of a small grilled chicken breast; ½ cup (125 mL) sautéed zucchini; ¼ cup (60 mL) cooked whole-grain pasta; 1 cup (250 mL) milk

1 cup (250 mL) steamed spinach; half of a small grilled chicken breast; 1 cup (250 mL) yogurt; 1½ cups (375 mL) plain air-popped popcorn sprinkled with chili powder

Half of a small grilled chicken breast; 2 cups (500 mL) steamed vegetables and a splash of soy sauce; ¼ cup (60 mL) wild rice; 1 cup (250 mL) milk

1 grilled pork tenderloin medallion; ½ cup (125 mL) cooked squash; 1 cup (250 mL) spinach with lemon juice; 1 cup (250 mL) milk

Half of a small grilled chicken breast or similar amount of lean steak; 1 cup (250 mL) steamed broccoli; 1 cup (250 mL) milk

½ serving Spinach-Stuffed Meat Loaf; ½ cup (125 mL) steamed broccoli; 1 cup (250 mL) milk

Open-faced turkey sandwich: 1 slice turkey breast on 1 slice of bread; 1 cup (250 mL) cooked cauliflower mashed with a little light mar­garine; 1 cup (250 mL) milk

Fish dishes

1/3 cup (75 mL) shrimp sautéed in a little chili sauce; 1 cup (250 mL) steamed broccoli; ¼ cup (60 mL) cooked wild rice; 1 cup (250 mL) milk

2 oz. (60 g) broiled salmon; 1 cup (250 mL) steamed green beans; 1 cup (250 mL) milk

1 cup (250 mL) yogurt topped with ¼ cup (60 mL) whole-grain cereal; 2 oz. (60 g) tuna steak; ½ cup (125 mL) mushrooms; ½ cup sautéed kale

½ serving Sunshine Halibut (pictured); ½ cup (125 mL) each mushrooms and red bell peppers sautéed in cooking spray; ¼ cup (60 mL) cooked wild rice; 1 cup (250 mL) milk

Vegetarian dishes

1 Pita Pizza; 1½ cups (375 mL) fresh salad greens sprinkled with 2 Tbsp (30 mL) red-wine vinegar; 1 hard-boiled egg; 2 Tbsp (30 mL) shredded low-fat cheese; 1 cup (250 mL) milk

1 cup (250 mL) yogurt mixed with a little fresh dill plus salt and pepper; 1 cup (250 mL) carrot sticks; ½ cup (125 mL) steamed edamame; 1 baked tomato (to make: cut a tomato in half, sprinkle with Parmesan and oregano, and bake at 400ºF for 15 minutes).

Power burn snacks (choose one a day)

1 orange, plum, peach or pear
½ cup (125 mL) unsweetened applesauce
Handful dried fruit (e.g., cherries, cranberries, raisins)

Nourishment: Five days per week

On Nourishment Days, you’ll consume around 1,500 calories. From these lists, choose a breakfast, lunch, dinner and snack daily; on two Nourishment Days, choose a treat. Drink plenty of fluids. For milk and yogurt, choose plain low-fat (or flavoured yogurt if artificially sweetened).

Breakfast (choose one per nourishment day)

Yogurt Options

1 cup (250 mL) yogurt with 2 Tbsp (30 mL) granola, 5 chopped almonds and 1 cup (250 mL) berries

Blueberry Smoothie (pictured);1 slice whole-grain toast with 2 tsp (10 mL) natural nut butter

Breads, cereals, pancakes

1 small whole-wheat tortilla rolled up with 2 tsp (10 mL) natural nut butter and a handful of raisins; 1 cup (250 mL) yogurt

½ cup (125 mL) whole-grain cereal; ½ cup (125 mL) milk; ½ cup (125 mL) yogurt; 3 dates; 1 Tbsp (15 mL) chopped peanuts

½ whole-grain English muffin with 2 tsp (10 mL) natural nut butter; ½ cup (125 mL) pineapple chunks; 1 cup (250 mL) milk

1 whole-grain waffle topped with 1 cup (250 mL) berries; 1 cup (250 mL) yogurt; 1 Tbsp (15 mL) chopped walnuts

½ cup (125 mL) cooked oats topped with 1 Tbsp (15 mL) chopped pecans; 1 sliced apple sprinkled with cinnamon; 1 cup (250 mL) milk

1 whole-grain pancake topped with a dab of low-fat margarine; sliced peach; 1 cup (250 mL) milk

Vegetarian dishes

1 slice whole-grain toast with 2 tsp (10 mL) natural nut butter and ½ a sliced banana; 1 cup (250 mL) yogurt

1 “baked” apple (slice an apple, drizzle with a little oil, sprinkle with cinammon; microwave on high for a few minutes); 1 cup (250 mL) yogurt; ¼ cup (60 mL) granola

6 whole-grain crackers with 2 Tbsp (30 mL) hummus; 1 cup (250 mL) yogurt with 1 cup (250 mL) melon

Lunch and dinner (choose one of these for lunch and one for dinner per day)

Sandwiches

Wrap made with 1 large whole-grain tortilla, 2 slices deli turkey breast, a few hot pepper slices, ¼ of an onion, (sliced), ½ a tomato (diced) and 2 Tbsp (30 mL) grated low-fat cheese; 1 cup (250 mL) garden salad with 1 Tbsp (15 mL) olive oil dressing

Small pita stuffed with 4 oz. (125 g) grilled chicken breast (sliced), 2 Tbsp (30 mL) hummus and 3 slices roasted red peppers; 1 baked tomato (to make: cut a tomato in half, sprinkle with a little Parmesan and oregano, and bake at 400ºF for 15 minutes)

Meat dishes

1 serving Round-Steak Chili; 3 slices reduced-calorie bread, toasted and topped with a little light margarine, a little garlic powder and a sprinkling of Parmesan

1 serving Garden Variety Soup; 3 grilled pork tenderloin medallions; ½ a sweet potato topped with a little light mar­garine; ½ cup (125 mL) sautéed kale or Swiss chard

1 small grilled chicken breast sautéed in 2 tsp (10 mL) olive oil with garlic; 1 cup (250 mL) canned, rinsed black beans; 1 cup (250 mL) steamed broccoli

2 servings Roasted Asparagus and Red Peppers with Parmesan; 5 oz. (150 g) grilled pork chop, fat trimmed; 2?3 cup (150 mL) cooked couscous

Grilled turkey burger patty (4 oz./125 g) on whole-grain bun; 1 slice low-fat cheese; 2 cups (500 mL) garden salad; 2 Tbsp (30 mL) olive oil dressing

1 serving Carrot Soup with Dill; 3 oz. (90 g) grilled chicken breast; ½ cup (125 mL) spinach sautéed in a little olive oil; 1 cup (250 mL) canned and rinsed navy or kidney beans

1 cup (250 mL) roasted root vege­tables; flank steak (5 oz./150 g); 1 small baked potato with a little low-fat margarine

2 baked tomatoes (to make: slice each in half; sprinkle with oregano and Parmesan; bake for 15 minutes at 400ºF); 3 oz. (90 g) grilled chicken breast sautéed in a little olive oil; 2?3 cup (150 mL) cooked quinoa

1 serving Caribbean Chicken (pictured), served with ¾ cup (175 mL) cooked wild rice; 1½ cups (375 mL) fresh greens; ¼ cup (60 mL) shredded low-fat cheese; 2 Tbsp (30 mL) light ranch dressing

3 broiled pork tenderloin medallions; 1 cup (250 mL) mashed sweet potato topped with a little low-fat margarine; 1 cup (250 mL) Brussels sprouts sautéed in a little olive oil

Healthy Chicken Parmesan over a bed of 1 cup (250 mL) steamed spinach

Fish dishes

1 serving Asian Steamed Fish Fillets with Vegetable Sticks; 1 cup (250 mL) cooked brown-rice noodles tossed with 1 tsp (5 mL) olive oil and ½ cup (125 mL) red peppers and onions sautéed in a little olive oil

1 grilled salmon fillet; 2?3 cup (150 mL) whole-grain couscous; 1 cup (250 mL) chard or kale sautéed in a little olive oil

6-8 shrimp stir-fried with 1 cup (250 mL) each of sweet peppers, onions and mushrooms in a little vegetable oil and soy sauce; 2?3 cup (150 mL) brown rice

1 serving Sunshine Halibut; 1 serving Carrot Soup with Dill; 1 cup (250 mL) cooked whole-wheat pasta topped with ¼ cup (60 mL) tomato sauce and a little reduced-fat Parmesan cheese

1 fillet grilled salmon served on a bed of steamed leafy greens, such as spinach; 1 serving Garden Variety Soup

Vegetarian options

Large whole-grain tortilla wrapped with 2 Tbsp (30 mL) shredded low-fat mozzarella, ½ a diced tomato, and ½ cup (125 mL) each of mushrooms and onions cooked in a little olive oil

1 serving New Mexican Green Chili; ½ cup (125 mL) steamed carrots topped with a little low-fat margarine; 1 small whole-grain dinner roll

1 bean & vegetable tostada (to make: lightly toast a whole-wheat tortilla under the broiler. Top with a mixture of ¼ cup [60 mL] each of black beans, corn, diced tomato and onion, and 3 slices avocado; season with cilantro and a squeeze of lime juice); 1½ cups (375 mL) fresh greens; 1 cup (250 mL) extra-firm light tofu lightly pan-fried in a little olive oil

1 serving Couscous-Stuffed Peppers, served with 1 cup (250 mL) extra-firm light tofu tossed with ¼ cup (60 mL) each of sweet onion and red bell pepper, stir-fried in 1 tsp (5 mL) olive oil and a splash of low-sodium soy sauce

1 serving Rigatoni with Rapini, Cherry Tomatoes and Roasted Garlic

Nourishment Snacks (choose one per day)

Smoothies

Apple-Cinnamon Smoothie
Mango Smoothie
Blueberry Smoothie

Fruit

Sliced apple with cinnamon
1 small bunch grapes, medium orange, kiwi fruit or nectarine
3 pineapple rings
2 plums
½ banana

Parfait

½ cup (125 mL) Yogurt with one of: Cinnamon and 3 dates; 3 slices honeydew; chopped orange, peach or pear and ground ginger; low-fat almond granola; 4 dried apricots for dipping; handful of raisins; banana slices

Nourishment treats (choose two per week)

Large handful baked potato chips
1 oz. (30 g) dark chocolate (60% cacao or above)
12 oz. (340 mL) light beer
4 oz. (114 mL) red or white wine
1 1/2 oz. (45 mL) liquor (with sugar-free mixer)
1/2 cup (125 mL) ice cream
1/2 small scone
1 small (2″ diameter) cookie

Related:
• The 2-Day Diabetes Diet: What to eat to lose weight
• The foods to eat to beat inflammation
• What to eat to burn belly fat