fasting mimicking diet DIY meal plan

The Easiest and Simplest Meal Plan Ever For Your Modified Fast

I have been doing a modified fast every month for four months now. I am feeling amazing, my cravings no longer control me, and I am on my way to achieving my weight loss goal. I have created various modified fasting DIY meal plans and am still experimenting with various options. However, if you are into preparing different recipes for each meal, I think you will enjoy this post. That’s how I did my modified fast last time, and I loved it! It was the easiest, simplest meal plan ever!

Modified Fasting Guidelines

In case you need a recap, the fasting mimicking diet is a 5-day low-calorie fast that helps you achieve the benefits of a fast without giving up food. On day one, you eat around 1.090 calories, and on days 2-5, around 800 calories. Dr. Valter Longo, who has created the fasting-mimicking diet, recommends a specific macronutrient ratio:

  • 45% carbs
  • 45% fat
  • 10% protein

You want to keep the protein percentage low (usually 20 grams or less) because it encourages autophagy. For more info about the benefits and the guidelines of modified fasting, read my post Modified Fasting: How You Can Benefit From Fasting Without Giving Up Food.

You will notice that my meal plan has less than 45% carbs and more fat instead. I have created other meal plans that follow the macronutrient ratio more closely, like my Do-It-Yourself Approach to Modified Fasting and my Modified Fasting Meal Plan and Recipes. Still, in this case, I decided that fewer carbs would be fine. In fact, a ketogenic diet also boosts autophagy, so a ketogenic version of the modified fast may be an excellent option.

Easy Modified Fast DIY Meal Plan

Meals for the day



  • My coffee with coconut milk and honey (95 calories)
  • Power Shake (Check the grocery shopping list to learn more about it)

245 calories


A salad with:

  • 1 avocado
  • 1 head of romaine lettuce
  • 1 Tbsp of olive oil (I like to make a dressing and add some lemon juice, salt, and garlic, but it’s up to you)
  • 1 large cucumber
  • 4 green olives stuffed with garlic

409 calories


Another salad made with:

  • 1 head of romaine lettuce
  • 1 cup of steamed cauliflower
  • 8 green olives stuffed with garlic
  • 1 sweet potato roasted in 1 Tbsp of coconut oil
  • 1 Tbsp of olive oil (again, I use this as a dressing)

432 calories

Macronutrient Ratio for the Day (calorie total is 1,086):

DAYS 2-5

Now, the reason this is the easiest and simplest fasting mimicking DIY Meal plan is that you will be eating one meal a day and the same (or very similar) meal each day. It means you don’t have to think about counting calories and figuring out what to eat daily. You go ahead and make a nice big salad for dinner.


Again, having my coffee for breakfast is very important to me. You may have another beverage if you are not a coffee person.


Then, I like to stretch my time without food as much as possible. I may not eat until 3-4 pm. I find that this helps my body get into ketosis, and I feel great. I may have another coffee or tea, and I make sure to drink plenty of water. Then, when I want to fill up on something more, I drink my Power Shake. Green superfood shakes are an important component of many fasting-mimicking diet meal plans because they are low in calories and provide a huge amount of vitamins and minerals.


For dinner, I eat a huge salad. I find it hard to go to bed hungry, and I find that a big salad makes me feel nice and full, and the 5-day fast feels a lot easier. You may not be able to finish the whole salad if you start eating it too late. I recommend you experiment to see what works best for you. I like to start eating it at around 3 or 4 pm.

You have some leeway regarding the ingredients. You can change some things up without it having much of an impact on the number of calories or the macronutrient ratio. Here’s the general formula:

  • 1 head of romaine lettuce
  • 2 cups of steamed and seasoned broccoli or cauliflower
  • 1 large cucumber
  • 8 green olives stuffed with garlic
  • 1 Tbsp of olive oil (in the form of my homemade dressing)

Macronutrient Ratio (calorie total is 818)

Grocery Shopping List

I am going to make this fast as easy as possible for you by creating a grocery shopping list you can use:

  • 6 heads of romaine lettuce
  • coconut milk for your coffee (if applicable)
  • 5 cucumbers
  • 1 sweet potato
  • 44 green olives stuffed with garlic (or your olives of choice)
  • best quality cold-pressed olive oil
  • A bag of cauliflower or broccoli
  • Ingredients for your salad dressing (like lemons, salt, and garlic)
  • Your seasoning of choice for our steamed cauliflower.
  • Power Shake

The Power Shake

I love this green superfood drink because it is so high in vitamins and minerals and it makes me feel satisfied.

The ingredients are organic and raw (dehydrated at 80 F). To receive your $50 gift code, use this link. The gift code is SYLVIEPAJOT. Please get in touch with me if you have any questions.

Easiest Modified Fast Meal Plan Video

In Summary

Your fasting-mimicking diet DIY meal plan doesn’t have to be complicated. If you enjoy trying new recipes every day, go for it! However, try this meal plan if you want to make your fast as easy and as simple as possible. I think you will enjoy the freedom it brings and how full it will make you feel. I have practiced the fasting-mimicking diet both ways, and I am pretty sure I will always go for the simple salads from now on. They are so delicious and satisfying. Let me know what you think!

fasting mimicking diet
fasting mimicking diet DIY meal plan