Example of Fasting Diet

Mohammad H. MiAD, Registered Dietitian, PhD

Intermittent fasting is a dietary approach where individuals alternate between periods of eating and fasting. This method can aid in weight loss, improve overall health, reduce insulin resistance, decrease inflammation, and enhance brain function.
However, it's essential to consult with a nutritionist or healthcare professional before starting, as it may not be suitable for everyone.
There are various types of intermittent fasting, each with specific durations for eating and fasting. Below are examples of two common intermittent fasting methods:

In the 16/8 method, you fast for 16 hours and eat during an 8-hour window each day. For convenience, this eating window is often set during daytime hours, such as from 12 PM to 8 PM or 10 AM to 6 PM. You can choose the 8-hour period that best fits your schedule. Here's a sample meal plan for this method:

Breakfast (8 AM):
• 2 slices of whole-grain bread with a matchbox-sized piece of cheese and some fresh herbs like parsley or basil.
• 2 slices of whole-grain bread with a boiled egg and a tomato. 1 cup of rice pudding made with milk, without added sugar.
• 2 slices of whole-grain bread with 2 tablespoons of almond or peanut butter.
• 2 slices of whole-grain bread with 5 tablespoons of tomato omelet. 1 slice of whole-grain bread with half a cup of bean stew.
• 1 slice of whole-grain bread with half a cup of haleem (a type of wheat and meat porridge).

Brunch (12 PM - 1 PM): 
• glass of milk with a serving of fresh fruit.
• 1 glass of yogurt mixed with spinach and a serving of nuts.
• A serving of fresh fruit with 3 small pieces of dried curd.

Lunch (4 PM):
• A small chicken sandwich with lettuce and cabbage.
• A bowl of mixed legume soup with some fresh herbs.
• A piece of chicken tahchin (a Persian rice and chicken dish) with a side of cabbage salad.
• 2 slices of whole-grain bread with a third of a can of tuna.
• A bowl of barley and vegetable soup with half a chicken breast and some fresh herbs.

The 5:2 fasting diet is a popular intermittent fasting method where you eat a balanced diet five days a week and reduce your calorie intake to 400-600 calories on the remaining two days. It is recommended that these two fasting days are not consecutive to prevent weakness and energy loss. This diet is suitable for those who do not want to restrict their food intake daily. Below is a sample 5:2 fasting meal plan:

5 2 diet example - Day 1

Breakfast: 3 pieces of whole grain bread + 1 fried egg + some fresh herbs
Brunch: 1 glass of milk 
Lunch: 1 cup of cooked rice + 1/2 cup of stew + 3 pieces of meat
Snack: 1 bowl of yogurt with cooked eggplant + 1 apple
Dinner: 1 bowl of chicken soup + some fresh herbs
Before Bed: 1 glass of low-fat milk

5 2 diet example - Day 2

Breakfast: 2 pieces of whole grain bread + 1/2 cup lentil soup
Snack: 1 small vanilla ice cream
Lunch: 3 pieces of whole grain bread with minced meat
Afternoon Snack: 1 glass of yogurt with spinach + 1 small banana
Dinner: 2 pieces of bread + 1/2 boiled chicken breast + some fresh vegetables
Before Bed: 1 glass of milk + 1 peach

5 2 diet example - Day 3

Breakfast: 1 glass of milk + 3 dates
Lunch: A few pieces of broccoli + 10 almonds
Dinner: 1 bowl of vegetable soup without barley or noodles

5 2 diet example - Day 4

Breakfast: Scrambled eggs with whole wheat toast and avocado
Snack: Greek yogurt with honey and nuts
Lunch: Grilled chicken with quinoa and roasted vegetables Afternoon
Snack: Apple with peanut butter
Dinner: Baked salmon with brown rice and steamed broccoli

5 2 diet example - Day 5

Breakfast: Oatmeal with berries and chia seeds
Snack: Handful of almonds and walnuts
Lunch: Turkey and avocado sandwich on whole-grain bread Afternoon
Snack: Cottage cheese with cucumber slices
Dinner: Stir-fried tofu with vegetables and brown rice

5 2 diet example - Day 6

Breakfast: Green smoothie (spinach, banana, almond milk, and flaxseeds)
Lunch: Lentil soup with a side of mixed greens
Dinner: Baked white fish with steamed asparagus