Fast Diet Menu & Nutrition

Sample Menu

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


(no lunch)


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
Calories 562 Women Men
21-25: 2,000
26-50: 1,800
51+: 1,600
21-40: 2,400
41-60: 2,200
61+: 2,000
Total Fat 40% 20%-35%
     Saturated 12.4% Less than 10%
     Trans 0% N/A
Total Carbohydrates 45% 45%-65%
(total except as noted)
22% N/A
     Fiber 14 g. Women Men
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
Protein 17% 10%-35%
Sodium 262 mg. Under 2,300 mg., under 1,500 mg. for 51+
Potassium 950.4 mg. At least 4,700 mg.
Calcium 528.9 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

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