For those Waking up Early in the

Morning
 

1600 kcal Plan

 
● In the morning fast for 5-6 hours after waking up.
● During the fast drink 3-5 tall glasses of water. Sparkling water can help stave
off hunger if you find it to be an issue.
● Drink a cup of black coffee one hour after waking up. You may drink another
cup after 3-4 hours of fasting if you need it.
● 4-5 hours after waking up - Eat up to 30% of your calories from low fat meat,
cheese or fish and veggies

Sample Small Meal 1 - Chicken Salad

150g / 5 oz Broiled Chicken Breast = ~40g of protein, 5g fat, 210 kcal

300g / 10 oz green veggies / veggie mix = 20g of carbs, 90 kcal
One tablespoon of oil = 5g of fat, 40 kcal
Salt & spices
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TOTAL: ~40g protein, ~20g carbs, ~10g fat, ~350 kcal  
Sample Small Meal 2 ­ Tuna Salad  
 

 
 
180g / 6 oz Tuna (with no oil) = ~35g of protein, ~2g fat, ~150 kcal  
300g / 10 oz green veggies / veggie mix = ~20g of carbs, 90 kcal
One tablespoon of oil = 5g of fat, 40 kcal
Salt & spices
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TOTAL: ~35g protein, ~20g carbs, ~7g fat, ~300 kcal   
 
The reasoning behind this meal:
The goal is the make your first meal as filling as possible with as little calories as we
can (so you can have a feast in the evening). Because protein and fiber are the most
filling macros, eating meat and veggies fills you up very well while keeping fats and
carbs low. In addition to that, veggies are slow digesting so this meal will stave of
hunger for several hours even if the calorie content was low.

● 3-4 hours later have a high fat snack or meal - up to 30% of your total
calories
Sample Snack 1 - Chocolate

 
80g / 3 oz of High Quality Chocolate  
______________________________________________ 
TOTAL: ~6g protein, ~27g fat, ~42g carbs, ~430 kcal  
 
 
A Grilled Cheese Sandwich
Sample Snack 2 ­ ​

80g / 3 oz of medium fat Cheddar/Mozzarella Cheese = ~15g protein, ~16g fat, ~200
kcal
Two Slices of Bread (25-30g / 1 oz each) = ~4g protein, ~1g fat, ~30g carbs, ~150 kcal
One tablespoon of oil = 5g fat, 40 kcal
_________________________________________________________
TOTAL: ~19g protein, ~21g fat, ~30g carbs, ~400 kcal

Sample High Fat Meal 3 - Omelet with Cheese

3 Whole Eggs = ~20g protein, ~15g fat, ~220kcal

One Tablespoon of Oil / Butter = 5g fat, 40kcal
50g / 1.7 oz Cheddar or Mozzarella Cheese = ~10g protein, ~10g fat, ~130g kcal
One 30g / 1 oz slice of Toast Bread = ~2g protein, ~20g carbs, ~80kcal
_________________________________________________________
TOTAL: ~32g protein, ~30g fat, ~20g carbs, ~470kcal

The reasoning behind this meal:

In this small meal we want to include a good amount of fat because fats are the
macronutrient that empties from the stomach at the slowest rate. Immediately
after the meal you feel like you’d want to eat more but fats trigger satiety only a few
hours later. For this reason it staves off hunger in the long-term better than carbs
or protein.
Besides being delicious, the main purpose of this meal is to bridge the gap between
the first meal and the feast at night.

● 4-5 hours later have the biggest meal of the day, the rest of your calories
Sample Big Meal 1 - Pork Tenderloin & Potato Wedges

200g / 7 oz Broiled Pork Tenderloin = ~50g protein, ~20g fat, ~400 kcal
300g / 11 oz Potato Wedges = ~6g protein, ~90g carbs, ~400kcal
One tablespoon of oil for the potatoes = 5g of fat, ~40 kcal
__________________________________________________________
TOTAL: ~56g protein, ~25g fat, ~90g carbs, ~840 kcal

Sample Big Meal 2 - Chipotle Burrito Bowl

2x chicken = ~60g protein, ~15g fat, ~360 kcal

White rice = ~3g protein, ~4g fat, 40g carbs, ~210 kcal
Black beans = ~7g protein, ~22g carbs, ~120kcal
Fajita veggies (peppers) = ~20 kcal
Cheese = ~6g protein, ~7g fat, ~100 kcal
___________________________________________________________
TOTAL: ~85g protein, ~27g fat, ~70g carbs, ~800 kcal

Sample Big Meal 3 - Chicken Breast & Cheese Quesadillas

150g / 5 oz Broiled Chicken Breast = ~41g protein, ~5g fat, ~ 210kcal

50g / 1.5 oz Mozzarella = ~10g protein, ~10g fat, ~130kcal
200g / 7 oz worth of Quesadillas = ~16g protein, ~5g fat, ~100g carbs, ~530kcal
200g Tomatoes & Peppers = ~10g carbs, ~45 kcal
___________________________________________________________
TOTAL: ~51g protein, ~15g fats, ~110g carbs, ~900kcal

The reasoning behind this meal:

We want to save the biggest meal for last because it’s easier to be disciplined during
the day when you know this big meal waits for you in the evening. This big, filling
meal works perfectly with the fast the next day - it will prevent hunger in the
morning. Also,meat and potatoes are delicious if you cook them right.
Something you can do to make this meal even more satisfying is to eat the meat
and veggies first, wait for one hour and only then eat the potatoes. It may sound
weird but trust me, it makes the meal so much more enjoyable.

● Don’t consume any calories until the first meal the next day. Drink only
water.

 
 
 
 
 
 For those Waking up Later in the
Morning
1600 kcal Plan
 
● In the morning fast for 5-6 hours after waking up.
● During the fast drink 3-5 tall glasses of water. Sparkling water can help stave
off hunger if you find it to be an issue.
● Drink a cup of black coffee one hour after waking up. You may drink another
cup after 3-4 hours of fasting if you need it.
● 5-6 hours after waking up have an apple to push your first meal back one
more hour. We want to have only two meals per day so we push the first
meal a little bit further.
● 6-8 hours after waking up, have a big meal, 60% of your calories.

Sample Big Meal 1 - Chipotle Burrito Bowl

2 x Chicken = ~60g protein, ~15g fat, ~360 kcal

White rice = ~3g protein, ~4g fat, 40g carbs, ~210 kcal
Black beans = ~7g protein, ~22g carbs, ~120kcal
Fajita veggies (peppers) = ~20 kcal
2 x Cheese = ~12g protein, ~14g fat, ~200 kcal
___________________________________________________________
TOTAL: ~91g protein, ~34g fat, ~70g carbs, ~900 kcal

Sample Big Meal 2 - Steak, Veggies and Sweet Potato Wedges

200g / 7 oz Broiled Lean Beef = ~60g protein, ~15g fat, ~375 kcal
300g / 10 oz Veggie Mix = ~9g protein, ~30g carbs, ~150 kcal
300g / 10 oz Sweet Potato Wedges = ~6g protein, ~90g carbs, ~400 kcal
One tablespoon of oil = 5g fat, 40 kcal
______________________________________________________________
TOTAL: ~75g protein, ~21g fat, ~140g carbs, ~1100 kcal
Sample Big Meal 3 - Burger and Fries

250g / 9 oz Beef Burger = ~35g protein, ~22g fat, ~50g carbs, ~550 kcal
200g /7 oz Fries = ~7g protein, ~30g fat, ~70g carbs, ~550 kcal
______________________________________________________________
TOTAL: ~42g protein, ~52g fat, ~120g carbs, ~1100 kcal

Sample Big Meal 4 - Chicken & Mozzarella Pasta

200g / 7 oz Broiled Chicken Breast = ~55g protein, ~6g fat, ~280kcal
100g / 3.5 oz Mozzarella Cheese = ~20g protein, ~20g fat, ~260kcal
300g / 10.5 oz Pasta (weighed cooked) = ~12g protein, ~90g carbs, ~420kcal
200g / 7 oz Marinara sauce = ~3g fat, 15g carbs, ~100kcal
_____________________________________________________________
TOTAL: ~87g protein, ~30g fat, ~105g carbs, ~1100kcal

The reasoning behind this meal:

I’d recommend eating your biggest meal first (the Feast), since it takes you out of
the big calorie deficit from fasting. If you save the big meal for later in the day (your
second meal), it’s a long time to go without eating anything substantial.

This meal is so filling and delicious that it literally keeps you full for the whole
evening (but you’ll have the small meal on top of it anyway). Meat and potatoes are
very filling and highly nutritious.

Something you can do to make this meal even more satisfying is to eat the meat
and veggies first, wait for one hour and only then eat the potatoes. It may sound
weird but trust me, it makes the meal so much more enjoyable.

● Eat a small meal 4-5 hours after your big meal

Sample Small Meal 1 - Cottage Cheese / Greek Yogurt with Berries

and Nuts
200g / 7 oz 2% Cottage Cheese = ~27g protein, ~4g fat, ~7g carbs, ~180 kcal
200g / 7 oz Berries = ~15g carbs, ~70 kcal
40g / 1.4 oz Nuts (walnuts, almonds, peanuts, pistachio, etc) = ~10g protein, ~20g
fat, ~6g carbs, ~220kcal
___________________________________________________________
TOTAL: ~37g protein, ~24g fats, ~13g carbs, ~470 kcal

Sample Small Meal 2 - Cheese Quesadillas

80g / 3 oz Medium Fat Cheddar/Mozzarella Cheese = ~20g protein, ~13g fat, ~2g
carbs, ~200kcal
50-60g / 2 oz Tortilla = ~5g protein, ~30g carbs, ~150kcal
One tablespoon of oil = 5g fat, 40kcal
_________________________________________________________________
TOTAL: ~25g protein, ~18g fat, ~32g carbs, ~400 kcal
Sample Small Meal 3 - Omelet and Arugula & Tomato Salad

3 Whole Eggs = ~20g protein, ~15g fat, ~220kcal

3 Egg whites = ~10g protein, ~45 kcal
One Tablespoon of Oil = 5g fat, 40kcal
200g / 7 oz Salad + Vinegar = ~10g carbs, ~40kcal
_________________________________________________________
TOTAL: ~30g protein, ~20g fat, ~10g carbs, ~325kcal

Sample Snack - Ice Cream / Frozen Yogurt

 
 
250g / 9 oz Low Fat Ice Cream / Frozen Yogurt
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TOTAL: ~10g protein, ~5g fat, ~80g carbs, ~450 kcal

The reasoning behind this meal:

You will still be digesting the big meal by the time you eat this so a much smaller
meal will be enough to fill you up. If you had a lot of protein in your first meal, you
can have mainly carbs and fats for this smaller meal. If you had a low protein first
meal, go for the higher protein options now.
Cheese and eggs are the slowest digesting types of animal protein. For this reason
they are perfect for the evening meal. Besides keeping you full for longer,
amino-acids will slowly be released into the bloodstream during the night and the
early morning.

● Don’t consume any calories until the first meal the next day. Drink only
water.