Fast Day Meal Plan | BRINNER | Fried Eggs With Spinach & Tomatoes & Southern Biscuit

Sometimes the last thing you feel like doing on a Fast Day (FD), is cooking. We’re foodies here at Fast Days Healing Days, and even we want EASY every now and then. Eggs top our easy list and BRINNER (Breakfast For Dinner) usually wins in the rock-paper-scissors game of 5:2 or ADF fasting meals on the fly, when you don’t feel like cooking. Susie T. Gibbs brings you a super simple One Meal | FDHD Meal Plan featuring BRINNER, and highlighting the incredibly delicious and humble egg. Oh, did we mention this is a budget-conscious meal? It’s cheap! Eggs fried in olive oil and baby spinach sautéed with garlic and grape tomatoes make a dynamic Fast Day (FD) duo! And, should you be so bold to make the quick, Low Carb Southern-Style Biscuits from Fluffy Chix Cook and serve it with a pat of grass fed butter and a smidge of sugar free apricot jam. Well it’s simple perfection…no hyperbole involved.



BRINNER | Breakfast For Dinner | Fried Eggs With Sautéed Baby Spinach, Garlic & Grape Tomatoes, Southern Style Low Carb Biscuit with Butter & Sugar Free Preserves


Daily Totals – 494 Calories; 33g Fat (58.6% calories from fat); 29g Protein; 24g Carbohydrate; 12g Dietary Fiber; 728mg Cholesterol; 12g Net Carbohydrate


Breakfast & Lunch – 0

3 cups decaff coffee or tea, black, unsweetened



Dinner – 494

3 fried eggs in extra virgin olive oil (282)

  • 1/2 tablespoon extra virgin olive oil (60)
  • 3 large eggs (222)
  • 1 serving sautéed baby spinach, garlic & grape tomatoes (75)
  • olive oil or coconut oil cooking spray
  • 2 cloves garlic, sliced thinly
  • 7 ounces organic baby spinach (about 9 cups raw)
  • 2 ounces grape tomatoes, halved (about 8)

1 low carb/keto Southern Style Savory Biscuit with butter and jam (141)

  • 1 Southern Style Savory Biscuit, split and toasted dry (85)
  • 1/2 tablespoon grass fed butter (273)
  • 1 tablespoon sugar free apricot preserves (Sugar Free Polaner with Fiber) (5)



Author: Susie T. Gibbs

SusieT is passionately committed to seeking studies and research detailing the most effective strategies for killing inflammation, boosting health, increasing energy and expanding longevity through nutrition. Seeking health through ancestral principles and making darn good food while traveling along life’s path to better health occupies a key place in her personal food philosophy. SusieT develops recipes and writes about cooking, food, health and nutrition news. Find her latest work in CarbSmart Magazine, a digital magazine from the leaders in low carbohydrate information. A two-year survivor from late stage, hormone-positive breast cancer, SusieT encourages everyone to meet their kitchen and begin a love affair with life and cooking good, clean, nourishing meals. The life you save could be your own. Email SusieT with questions and suggestions for new 5:2 and 4:3 ADF/EOD recipes.

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