It’s simple in concept but er…what to eat?! Part-time dieting – we show you how it’s done with this simple meal plan and give you an idea of what meal and snack times can look like. Feel free to swap out equivalent calorie foods/drinks and otherwise? enjoy!
NOTE: Women TOTAL calories 500 for Fast Day, 2000 for Feast Day
Men TOTAL calories 600 for Fast Day, 2400 for Feast Day
MONDAY (FAST DAY)
Breakfast: 2 corn thins, 1 slice cheese, 1/2 tomato, Coffee
= 125 cals (125 cals)
Lunch: Pumpkin soup e.g. Darikay brand or homemade
= 98 cals ADD: 1/2 slice of sourdough – 42g (180 cals)
Dinner:1 piece of grilled fish 100g, 1 cup broccoli, 1 cup sliced carrot,1 cup sliced mushrooms, 1 cup snow peas
= 234 cals (234 cals)
Snack: 2 Celery stalks, 2 tablespoons of Chobani yoghurt dip
= 44 cals (44 cals)
TOTAL FOR WOMEN: 501 CALORIESÂ
TOTAL FOR MALES: 583 CALORIES
TUESDAY (FEAST DAY)
Breakfast: 2 eggs poached, 2 pieces whole grain toast with 2tsp butter, grilled tomato, avocado, 1 latte
= 664 cals (664 cals)
Lunch: ½ cup cooked brown rice, 200g chicken, 1 onion, 1 cup mushrooms, 1 cup stock
= 406 cals ADD: another 1/2 cup of brown rice (528 cals)
Dinner: Asian Style Chicken – 200g chicken breast with 2 tbsp soy sauce, 1tsp sesame oil, lemon juice, garlic and ginger served with 1 cup of mixed stir fried vegetables and 1 cup of cauliflower rice or basmati rice. Top with chopped coriander and 1 diced mango
= 775 cals ADD: 15g raw, crushed peanuts (851 cals)
Snack: 1 carrot, 2 celery sticks, 4 tbs Greek yoghurt dip eg. Tzatsiki
= 137 cals
Additional Men’s Snack: 1 medium banana, small tub Greek style strawberry yoghurt – 170g (226 cals)
TOTAL FOR WOMEN: 1982 CALORIES
TOTAL FOR MALES: 2406 CALORIES
WEDNESDAY (FEAST DAY)
Breakfast: Omelette with herbs (click here to view recipe), 2 crumpets with 1 tsp butter (click here to view recipe), 1 latte
= 549 cals (549 cals)
Lunch: 1/2 smashed avocado in lime juice, 1 wrap, 1 cup of spinach leaves, 100g refried beans, 2 tbs salsa
= 439 cals ADD: 1 additional wrap, 100g beans, share filling over 2 wraps (729 cals)
Dinner: Roast dinner: 200g chicken, 1 cup baked pumpkin, 1 baked potato, 1 baked carrot, 1 cup steamed broccoli, 1 glass wine
= 595 cals (595 cals)
Snack: 125g punnet of blueberries, 2 scoops ice cream
= 373 cals ADD: 10 raw cashews – 15g (461 cals)
TOTAL FOR WOMEN: 1956 CALORIES
TOTAL FOR MALES: 2334 CALORIES
THURSDAY (FAST DAY)
Breakfast: 1 boiled egg (50g), cracked pepper, 1 coffee
= 78 cals ADD: 1 additional egg (139 cals)
Lunch: 2 Corn thins, ¼ pack kaleslaw, 50g turkey breast
= 240 cals ADD: 1 additional corn thin (263 cals)
Dinner: 1/4Â jar pasta sauce, 1 pack konjac noodles, 1 cup sliced mushrooms, 2 tbs parmesan
= 155 cals (155 cals)
 Snack: ½ punnet (140g) strawberries
= 40 cals (40 cals)
TOTAL FOR WOMEN: 513 CALORIES
TOTAL FOR MALES: 597 CALORIES
FRIDAY (FEAST DAY)
Breakfast: ¼ avocado, 30g feta, 2 pieces wholegrain toast with a handful of rocket, 1 latte
= 493 cals (493 cals)
Lunch: 1 wrap, 4 medium falafels, 1 cup spinach leaves, 2 tbs hummus
= 407 cals ADD: 1 additional wrap, share filling over 2 wraps (614 cals)
Dinner: 150 grams salmon with sesame seeds and lemon wedges, 1 cup cooked brown rice, 10 roasted cherry tomatoes, 1 tablespoon 50g Chobani yoghurt, 1 glass wine
= 576 cals (576 cals)
Snack: 1 corn thin, 1 banana, 20 grapes, ½ punnet strawberries, 1 latte
= 410 cals (410 cals)
Additional Men’s Snack: 1 slice of date banana loaf (homemade or store-bought) – 60g (160 cals)
TOTAL FOR WOMEN: 1886 CALORIES
TOTAL FOR MALES: 2253 CALORIES
SATURDAY (FEAST DAY)
Breakfast: Turmeric scrambled eggs (click here to view recipe), two pieces wholegrain toast with 2 tsp butter, 1 coffee
= 452 cals (452 cals)
Lunch: Avocado, spinach, tomato and tuna (95g) wrap (click here to view recipe), 1 banana
= 355 cals ADD: 1 additional wrap with filling (605 cals)
Dinner: Butter chicken curry (click here to view recipe), 1 cup cooked wild rice, 2 glasses wine. Followed by 2 scoops ice cream!
= 1015 cals (1015 cals)
Snack: 1 punnet of strawberries, Zesty dates with ricotta (click here to view recipe)
= 198 cals (198 cals)
Additional Men’s Snack: 1 small punnet of blueberries (78 cals)
TOTAL FOR WOMEN: 2020 CALORIES
TOTAL FOR MALES: 2348 CALORIES
SUNDAY (FEAST DAY)
Breakfast: 2 English muffins, ¼ avocado, 2 slices cheese, 1 sliced tomato, cracked pepper, 1 latte
= 738 cals (738 cals)
Lunch: Zucchini and feta folded fritta (click here to view recipe), 2 slices wholegrain toast, cracked pepper
= 464 cals (464 cals)
Dinner: 200g Barramundi baked, 1 cup mashed cauliflower with 1 cube chicken stock and 2 tbs Greek yoghurt, 1 diced, steamed carrot, 1 corn cob steamed
= 484 cals ADD: 1 small (100g) baked potato (560 cals)
Snacks: 1 small pear or equivalent piece of fruit, 1 latte
= 290 cals (290 cals)
Additional Men’s Snack: 1 x 42g protein ball (store-bought or homemade), small tub of Greek style strawberry yoghurt – 170g (307 cals)
TOTAL FOR WOMEN: 1976 CALORIES
TOTAL FOR MALES: 2359 CALORIES
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