Preparing for the Fast



Nutritional Details

This meal plan will prepare you to start a fast. The first 4 days are similar to a keto diet - low in carbohydrate, high in fat, and adequate in protein. The last 3 days follow a strict high fat protocol before you begin fasting as per recommended by the IDM Program.


Monday

Health Rating

Breakfast

16 min
Omelette (HFLC)

Lunch

35 min
Pesto Tilapia with Vegetables (HFLC)

Dinner

30 min
Chicken Greek Salad (HFLC)

Snack

2 h 10 min
Chocolate Nut Butter Cups (HFLC)

Tuesday

Health Rating

Breakfast

16 min
Omelette (HFLC)

Lunch

35 min
Spicy Shrimp, Cauliflower Mash & Kale (HFLC)

Dinner

35 min
Pesto Tilapia with Vegetables (HFLC)

Snack

2 h 10 min
Chocolate Nut Butter Cups (HFLC)

Wednesday

Health Rating

Breakfast

16 min
Omelette (HFLC)

Lunch

30 min
Chicken Greek Salad (HFLC)

Dinner

35 min
Spicy Shrimp, Cauliflower Mash & Kale (HFLC)

Snack

2 h 10 min
Chocolate Nut Butter Cups (HFLC)

Thursday

Health Rating

Breakfast

16 min
Omelette (HFLC)

Lunch

35 min
Pesto Tilapia with Vegetables (HFLC)

Dinner

30 min
Chicken Greek Salad (HFLC)

Snack

2 h 10 min
Chocolate Nut Butter Cups (HFLC)

Friday

Health Rating

Breakfast

5 min
Coffee
10 min
Avocado Bacon Snack

Heavy cream, 38% M.F.

1 tbsp

Lunch

20 min
Egg Drop Broth (Fat Fast)

Sardine, canned in oil, drained

6 sardine (7.5cm long)

Dinner

50 min
Herbed Salmon Salad (Fat Fasting)

Snack

Kalamata olives

6 olive(s)

Egg, hard boiled

1 medium egg

Saturday

Health Rating

Breakfast

5 min
Coffee
10 min
Avocado Bacon Snack

Heavy cream, 38% M.F.

1 tbsp

Lunch

20 min
Egg Drop Broth (Fat Fast)

Sardine, canned in oil, drained

6 sardine (7.5cm long)

Dinner

50 min
Herbed Salmon Salad (Fat Fasting)

Snack

Egg, hard boiled

1 medium egg

Kalamata olives

6 olive(s)

Sunday

Health Rating

Breakfast

5 min
Coffee
10 min
Avocado Bacon Snack

Heavy cream, 38% M.F.

1 tbsp

Lunch

20 min
Egg Drop Broth (Fat Fast)

Sardine, canned in oil, drained

6 sardine (7.5cm long)

Dinner

50 min
Herbed Salmon Salad (Fat Fasting)

Snack

Egg, hard boiled

1 medium egg

Kalamata olives

6 olive(s)


Start Using This Meal Plan
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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada