Wondering what to eat on a fast day? Here are our Super Staffer’s real 500 calorie fast day plans. You’ll be surprised by how much you can eat while intermittent fasting!
Victoria’s Fast Day
Our co-founder Victoria has mastered the art of maximum bang for calorie’s buck. Her fast days are filled with lots of yummy low-calorie meals and she switches out breakfast for a skinny cap. Victoria’s fast day meals involve minimal preparation and so they suit someone short on time. This proves you don’t have to be an amazing cook to do intermittent fasting!
Breakfast:
Skinny Cappuccino – 90 calories
Lunch:
Darikay Pumpkin Soup – 130 calories
Sandwich Thin – 99 calories
Snack:
Small Mandarin – 30 calories
Dinner:
100g x Pan-fried ocean perch – 117 calories
2 x cups of steamed veggies – 50 calories
1 cup x oven baked pumpkin – 30 calories
Total = 546 calories approx.
Gen’s Fast Day
Our co-founder Gen lost a 30kg on SuperFastDiet and her two fast days a week consisted of meal plans just like the one below. Gen’s secret ingredient is a serving of noodles that is equal to only 10 calories! Gen has three full meals and a light afternoon snack.
Breakfast:
2 x corn thins with cheese & tomato
– 103 calories approx.
Lunch:
1 x serve Slender Noodles – 10 calories
Mushrooms, tomato, celery – 50 calories
½ x tin of tomatoes – 32 calories
Snack:
Cup of rockmelon, grapes or cherries – 50 calories
Dinner: 
100g x chicken – 165 calories
2 x cups of salad – 50 calories
20g x Feta – 50 calories
Total = 510 calories approx.
Rosie’s Fast Day
Super Staffer Rosie prefers large meals over grazing lightly throughout the day and it has certainly worked for her! Rosie always has exciting, flavoursome recipes to take her through a fast day. Rosie’s go-to fast day involves seafood-based meals that are high in protein.
Breakfast:
Black coffee – 4 calories
Lunch:
2 x boiled eggs – 140 calories
3 x dill pickles – 12 calories
50g x smoked trout – 58 calories
1 1/2 x tablespoons Greek yoghurt – 11 calories + chives
Snack:
Cup of air-popped popcorn – 31 calories
Dinner:
2 cups x salad (spinach, capsicum, cucumber) – 50 calories
½ cup x black olives – 71 calories
1 x tablespoon parmesan – 21 calories
91g x Tuna in springwater – 81 calories
Total = 479 calories approx.
Donna’s Fast Day
Our Super Staffer Donna starts her fast day with lighter meals and finishes with a more substantial dinner option. Donna is particularly fond of herbal teas to curb her cravings. Her secret weapon is a hibiscus tea steeped in cold mineral water: it’s delicious!
Breakfast:
½ doz strawberries – 36 calories
Peppermint tea – 0 calories
Mid-morning:
Water / Cup of herbal tea
Lunch:
Salad wrap – 96 calories approx.
Salad of approx 1/3 cup shredded iceberg lettuce, half stick celery chopped, ¼ cup chopped Lebanese cucumber, ¼ cup grated carrot.
Afternoon tea:
1 x corn thin with 2 slices tomato, S & P – 29 calories (corn thin 23 calories, 2 slices of tomato 6 calories)
1 x kiwi fruit – 42 calories
Cup of tea with dash of skim milk – 13 calories
Dinner:
1 x white fish fillet, approx 100gr, eg. flathead, snapper – 112 calories approx.
Approx 1/2 x cup steamed broccoli – 24 calories approx
Approx 100gr steamed pumpkin, around 100gr – 50 calories approx.
6 x asparagus spears, dry fried – 18 calories approx.
1 x tablespoon Chobani natural greek yoghurt, chopped coriander & mint – 60 calories approx.
A couple glasses of mineral water with Passionfruit & Hibiscus tea steeped, or mineral water with slice of fresh lemon or lime.
Late evening:
Cup of chamomile tea
Total = 482 calories approx.
We kid you not… 500 calories can be a lot of food! Let us know in the comments below which is your favourite fast day meal plan and pop in your email address if you’d like us to send you some recipes for low calorie cocktails!
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