Fast Day Meal Plan | Grilled Chicken Avocado Blue Cheese Salad

Fast Days Healing Days and Susie T. prove that 500 calorie, intermittent fasting FDs or DDs (Down Days) do not have to be boring, nor are they filled with deprivation. This fast day meal plan features 2 meals and dessert for under 500 calories. When springtime rolls around, it’s only natural to begin craving lighter tasting meals that don’t sit as heavily in your tummy. This FDHD Meal Plan is a perfect 5:2 Fast Day and also jives with a 500 calorie intermittent ADF style diet such as 4:3, JUDDD or EOD. Light zoodles or zucchini noodles combine with gorgeous pan roasted mushrooms, super greens and lemon for a filling and flavor-packed lunch. Dinner is more light fare that doesn’t feel like diet food: avocados, blue cheese, crisp veggies and leftover grilled chicken make a very UN-boring dinner salad. (Psssst: leftover meats are a lifesaver when living a healthy lifestyle–adding protein and flavor to salads, “pastas,” and soups in seconds–with little effort. And there’s ever room for dessert. Find more FDHD 5:2 and ADF Meal Plans here.


Spring Zoodles make a terrific part of a 5:2, ADF or EOD meal plan, adding deep nutrition in addition to bold flavor and filling fiber that fills you up without filling you out.


Daily Totals – 492 Calories; 22g Fat (31.8% calories from fat); 42g Protein; 64g Carbohydrate; 39g Dietary Fiber; 72mg Cholesterol; 25g Net Carbohydrate


Lunch – 153 Calories

1 serving Spring Zoodles


Dinner – 282 Calories

1 serving Avocado Blue Cheese Side Salad (174)

1 cup romaine lettuce (additional) (10)

1 cup baby spinach (5)

2 ounces Grilled Boneless Skinless Grilled Chicken Breast (additional) (93 cals)


Dessert – 56 Calories

3 servings Chocolate Protein Fudge

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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