Here’s a 562-calorie fast day of meals on the Fast Diet, based on a meal plan in “The Fast Diet Cookbook.” Remember, women are shooting for 500 calories on fast days, and men are aiming for 600 calories on fast days. This meal plan falls in between the two in terms of calories.
Strawberries with Ricotta, Black Pepper and Balsamic
15 fresh strawberries
Scant 2 ounces/50 g. full-fat ricotta
A grind of black pepper
Dash of balsamic vinegar
1 small apple
Couscous With Lemon and Mirin Tofu
Scant 2 ounces/50 g. instant couscous
3 tablespoons/50 mL. boiling water
1 teaspoon lemon juice
1 teaspoon mirin
2 scallions (green onions) sliced on the diagonal
3 cherry tomatoes, quartered
1 small zucchini, finely chopped
2 tablespoons/20 g. pine nuts
1 teaspoon sesame seeds
Salt and pepper
A handful of flat-leaf parsley, chopped
3 ounces/75 g. ready-marinated tofu
Here’s a breakdown of the nutritional content of a day’s meals on a fasting day on the Fast Diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans. Because this diet is highly individualized, your nutritional intake will vary. Diet figures were calculated by U.S. News using ESHA Research Food Processor software.
|The Fast Diet||Recommended|
|Saturated||12.4%||Less than 10%|
(total except as noted)
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
|Sodium||262 mg.||Under 2,300 mg., under 1,500 mg. for 51+|
|Potassium||950.4 mg.||At least 4,700 mg.|
19-50: 1,000 mg.
51+: 1,200 mg.
|Vitamin B-12||2.1 mcg.||2.4 mcg.|
|Vitamin D||3.3 mcg.||15 mcg.|
Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms.
Last updated by Laura McMullen | January 03, 2014