Fast Day Meal Plan | Fast Day All Day Easy Peasy Soup With Shrimp

Fast Day Meal Plan  – Totals 501 calories and features a 3 gorgeous Fast Day (FD) meals plus dessert. The meals taste fresh and leave you feeling full without being weighted down. Perfect for intermittent fasting Down Days (DDs).

Some days you just wake up hungry. That’s the way it goes! You have two choices: resist the hunger (and it will generally fade away over 20 minutes or so); or you can just treat this down day as another day at the office and decide to eat 3 squares and a spare! You CAN have a 500 calorie Fast Day (FD) that’s perfectly legal and still eat 3 meals and a small dessert. Always start with a plan that includes planning dinner (and dinner protein) first. Then plan the rest of your day based on the hungriest times of the day. Here’s how:



DocP’s Fast Day All Day Easy Peasy Soup makes a great FD food to enjoy all day! Add a bit of Salsa con Queso or lean protein for even greater protein value and few calories.

Daily Totals – 503 Calories; 12g Fat (19.7% calories from fat); 49g Protein; 58g Carbohydrate; 22 Fiber; 237mg Cholesterol; 36g Net Carbohydrate

9am Breakfast (57)

3 cups decaff coffee, black, unsweetened
1 poached Canadian bacon egg cup (1 slice 97% fat free Canadian bacon, 3tbsp egg whites, 1/4 tsp turmeric, 1tbsp green onion, sea salt, fresh ground black pepper)
3 steamed asparagus spears


1 PM Lunch – (195)

1 Fast Day Hummus Veggie Wrap (1 basic wrap with hummus, 1 romaine leaf, 1/4cup cucumber slices, 1/8c red bell pepper strips, 1/8c shredded carrots)
2 cups Fast Day All Day Easy Peasy Soup


Dinner – (241)

2 cups Fast Day All Day Easy Peasy Soup
4 ounces boiled shrimp, cooked, peeled and deveined
3 tablespoons Tostito’s Salsa con Queso


Dessert – (10)

1 serving sugar free orange gelatin

Author: DocP

DocP is an international lady of mystery and acclaimed psychologist to the psychologists in the San Francisco Bay Area, for over 25 years. Author of many published brainy articles, DocP did her undergrad in biochemistry and has an abiding passion for health and nutrition. DocP understands the important role neurobiology plays in health, happiness, wellness, and in conquering the obesity epidemic prevalent in our society. Nutrition-nerd at heart, DocP loves digging through the latest PubMed articles concerning nutrition and the alternate day fasting model of insulin and blood sugar control. Email DocP with questions, comments, and chit chat about the controlled calorie, intermittent fasting lifestyle.

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