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One of the great things about the FastBlast plan is that you only lower your calories for two days per week and you don’t have any particular food restrictions the rest of the time. We find that oftentimes our clients are ready for big changes to their health and they want to make better choices during the other five days as well. That’s where our meal plan comes in. The FastBlast meal plan is based on the nutritional guidelines and recommendations derived from studying the diets of the world’s healthiest people. By incorporating this meal plan, you will enhance the results you achieve from your fasting plan.
Contrary to what some people may believe, the healthiest people on earth consume a diet fairly high in carbohydrates. These carbohydrates are not derived from highly processed foods like cookies, cakes, candy or breads found in most grocery stores. The carbs consumed by super healthy people are derived from whole foods, mainly vegetables, fruits, seeds, nuts and some whole grain bread. These types of carbohydrates are filled with high-quality nutrition including vitamins, minerals, fiber, antioxidants and more. That said, if you prefer to consume a lower carbohydrate diet, you can easily do so. We have many clients who have great success by combining their fasting plan with a low carb diet.
The majority of foods recommended on this plan are plant-based but we do include some animal protein. If you are vegan or vegetarian, replace the recommended animal products with your choice of vegan or vegetarian foods. If you prefer meat, replace a few of the plant-based dishes with your choice of animal protein. When incorporating fasting into your lifestyle, it’s important to consume high-quality nutrient-rich foods. This will help you feel energized and suppress appetite while fasting. It’s also beneficial to include an Organic, Whole Food supplement like FastBlast Daily Essentials. Daily Essentials will fill the nutritional gaps in your diet.
The majority of foods recommended on this plan are plant-based but we do include some animal protein. If you are vegan or vegetarian, replace the recommended animal products with your choice of vegan or vegetarian foods. If you prefer meat, replace a few of the plant-based dishes with your choice of animal protein. When incorporating fasting into your lifestyle, it’s important to consume high-quality nutrient-rich foods. This will help you feel energized and suppress appetite while fasting. It’s also beneficial to include an Organic, Whole Food supplement like FastBlast Daily Essentials. Daily Essentials will fill the nutritional gaps in your diet.
You will see success from the FastBlast plan even if you stay with your current diet, but you will surely have more energy, improved vitality, clearer mind and skin and many other benefits if you decide to also adopt this meal plan. For this sample week, Wednesday and Thursday are the Periodic Fasting days. Remember, during the Periodic Fasting days, you consume 25% of your normal calories. So, if you normally consume around 2000 calories, on your Periodic Fasting days you will want to consume approximately 500 calories. This DOES NOT have to be exact, but you do want to be close to your target calories on your Periodic Fasting days. You don’t have to focus very much on counting calories on any other day, only on your Periodic Fasting days.
The list is endless!
Stir or shake ingredients together until well-blended. This dressing goes well with most any salad. If you are in a pinch you can leave off the herbs garlic.Add all ingredients in medium size bowl, drizzle with dressing and serve.
This smoothie is called Simple Smoothie because it is very easy to make. You can vary it slightly depending on what’s in season and I always use fresh, local, organic produce when possible.
This smoothie is called Simple Smoothie because it is very easy to make. You can vary it slightly depending on what’s in season and I always use fresh, local, organic produce when possible.
Additions for Variety:
Add peaches, strawberries or pineapple. For veggies, add raw or steamed carrots, cauliflower or a handful of greens of your choice. For protein, add raw, organic egg (from a trusted source), seeds nuts or brown rice, hemp, pea or pumpkin seed protein. For fat/fiber, add soaked flax seeds or coconut butter. Substitute carrot juice or coconut water for water.
Hummus and Baba Ghannouj with whole wheat pita and fresh cut vegetables (bell pepper, cucumber, onion).Oftentimes you will probably want to just pick up your hummus or Baba Ghannauj at the grocery store or local middle-eastern restaurant but here are recipes for you to make yourself if you choose to.
Mix garbanzo beans, 2 tablespoons olive oil, tahini, lemon juice, water, and garlic, in a food processor or blender until smooth. Transfer to a bowl. Drizzle 1 tablespoon olive oil over it and sprinkle paprika on top.
1) Don’t peel the vegetables other than the eggplant, garlic and onion. Cook onion in olive oil over medium/low heat until soft, 5-7 minutes.
2) Add garlic and cook an additional minute or two. Add the water, tomato juice, and peppers and cook until peppers are soft, about 6-8 minutes.
3)Add the rest of the ingredients and cook covered for about 45 minutes stirring occasionally. Increase or decrease the water and tomato juice depending on the desired consistency.
4)Add salt and pepper to taste.
Capers (fermented and revered for their digestive benefitsThey also add piquancy to the flavor of an ordinary Greek salad.)
Mix the oil, vinegar, and garlic together to make a dressing.Mix together the other ingredients, toss with the dressing, andseason to taste.
If you are using un-prepped (raw) beans, lentils, and peas, they should be soaked in water overnight.
Start by sweating the onion, garlic, and peppers in a heavy cast-iron skillet with coconut oil, olive oil, or red palm oil until soft. Transfer to a large pot filled with a couple of cups of tomato juice and 32 ounces of bone broth, or organic vegetable broth (Imagine, 365, or Pacific, for example). Cook on medium to high heat until the soup reaches a boil and lower heat to medium-low. After prepping the additional ingredients (washing all produce thoroughly, and dicing the potatoes and carrots), add everything to the pot except the potatoes. Cook on medium heat for thirty to forty minutes, then add the potatoes. Continue to cook an additional twenty minutes until potatoes are soft throughout. Take pot off heat and serve.
Remove the raw egg from the shell and combing all ingredient in a blender and blend on high speed.
Rinse and chop lettuce and put in large bowl. Once the dressing is blended, add to lettuce and mix by hand. Dress liberally. You will probably have some dressing left over.Sprinkle Parmesan cheese to top and add fresh ground pepper to taste
Brush chicken with olive and season well with salt and pepper. Grill on medium temperature (350-400 degrees) 6-8 minutes and turn. Cook another 6-8 minutes and turn again. Allow to cook until internal temperature is 165°F.
Heat the oven or grill to 350-375 degrees. Place the tenderloin on the grate (or on a pan if using the oven). Turn 1/2 way (11 minutes). After 22 minutes, take off grill or out of the oven and serve.
Choose your favorite vegetables like cabbage, squash, asparagus, mushrooms, peppers (hot or not), onions, zucchini, etc. You can steam them for 10=15 minutes or if you prefer to grill them, brush them lightly with olive, coconut or grapeseed oil, add salt and pepper (and additional spices if you’d like) and grill on medium heat (350=375 degrees) for 12-18 minutes over indirect heat as to prevent charring.
Fruit makes a great snack. Most all fruit is loaded with vitamins, minerals, antioxidants and fiber. Fruit can stay fresh in the refrigerator for at least a week. Try to buy organic and local when possible. If you use non-organic fruit, be sure to peel or wash well.
Add just enough coconut water to mix and blend until smooth
Nuts make a great snack. Nuts are very healthy and are high in protein, fiber, omega 3 fatty acids and many vitamins and minerals. There have been several studies conducted that show that people who consume nuts on a consistent basis live longer and healthier than those who don’t. Plus nuts are delicious! We specifically recommend Almonds, Walnuts or Cashews due to studies that indicate their many health benefits.
Active Time: 2 MIn
Total Time: 7 MIn
This is a very simple recipe that you can easily customize to your personal preference by adding your favorite fresh fruit or nuts.
Add oats, milk, water, salt, and cinnamon in a medium saucepan. Bring to a boil, then reduce heat to low. Simmer uncovered for 3 to 5 minutes until thickened, stirring occasionally. Remove from heat and let cool slightly. Drizzle honey and additional pinch of cinnamon. Add additional toppings like nuts and fruit and serve.
Prep Time: 10 MIn
Cook Time:45 Min
Yield:Serves 6
1)If using soaked beans, after soaking in water overnight, cook in water with a little salt for one hour or until done.
2)Cook the rice: Cook rice according to package instructions. Brown rice usually takes 45 minutes or so to cook.
3)Sauté onions, bell peppers, garlic: Heat oil in a skillet on medium high. Sauté onions and bell peppers for 4-5 minutes, until just beginning to soften, then add garlic and sauté 2-3 minutes longer.
4)Add sauteed vegetables and oregano with rice and simmer: Add the black beans.
5)Add salt, pepper and hot sauce to taste.
Prep time: 10 minutes | Cook time: 10 minutes | Total:20 Minutes
1) Heat the oil in a small cast iron or stainless steel frying pan over medium heat.
2) Once hot, add the onions and mushrooms and saute for 5-8 minutes and then add the tomatoes and spinach and leave on heat for another 3-4 minutes. Remove from heat and set aside.
3) Crack the eggs into a medium mixing bowl and beat with fork or whisk until well blended. Set aside.
4) Put an 8″ pan (the size pan is important when it comes to cooking an omelette) on the stove on medium heat. Allow a few minutes to heat and then add the oil. Be sure the oil coats the entire surface of the pan. Pour the eggs into the pan. Do not stir. Just allow the eggs to cook. They will begin to bubble up. Feel one corner of the eggs with the spatula and see if it is beginning to set up. Once you feel the eggs are cooked enough to turn with the spatula, add the vegetable mixture and the cheese and your choice of additional topping to one side of the egg mixture.
5) Spread the toppings evenly. Put the spatula underneath the side of the eggs without the vegetable mixture and fold over top of the side with the vegetables mixture.
6) Allow to cook another 30 seconds or so longer, remove with spatula and serve.
Heat the sesame seeds in a dry pan on medium-low heat untilthey start to crack. Place the salad ingredients in a salad bowl.Mix the dressing by shaking the ingredients together in a jar witha lid until fully blended together. Toss the salad ingredients withthe dressing and immediately mix in the hot sesame seeds so thatthey crackle and give off an aroma.
Scrambled Eggs – 70 Calories each
Salt and pepper
Crack eggs and empty into medium bowl. Beat eggs until blended well. Put cast iron, or stainless steel pan on medium heat and add the oil. Once hot, add the eggs and as they begin to set, pull the eggs across the pan with a spatula, forming large soft curds. Continue to fold the eggs until thickened with no liquid eggs remaining.
In medium saucepan, bring 2-3 cups of water to a boil over high heat. Add eggs and boil for 10 minutes. Move eggs to a medium bowl with ice water to cool for a couple of minutes. Remove shell, rinse with water. Cut in half, add salt and pepper to taste.
Scrambled Eggs – 70 Calories each
Salt and pepper
Crack eggs and empty into medium bowl. Beat eggs until blended well. Put cast iron, or stainless steel pan on medium heat and add the oil. Once hot, add the eggs and as they begin to set, pull the eggs across the pan with a spatula, forming large soft curds. Continue to fold the eggs until thickened with no liquid eggs remaining.
In medium saucepan, bring 2-3 cups of water to a boil over high heat. Add eggs and boil for 10 minutes. Move eggs to a medium bowl with ice water to cool for a couple of minutes. Remove shell, rinse with water. Cut in half, add salt and pepper to taste.
One of the challenges with getting quinoa is that sometimes it can turn out overcooked and mushy. To cook quinoa to perfection we recommend using a ratio of two to one with two parts water, one part quinoa, cook until the quinoa has absorbed all of the water and cook it uncovered. Once all of the water is absorbed remove the pot from the heat and cover it and let it steam for about five more minutes.
2 mins Cook Time:15 mins
Total Time:17 minutes
Yield: 1 1/2 cups
Salt to taste.
Rinse the quinoa well in a colander or fine mesh under running water for 20-30 seconds and drain. Repeat at least once so the quinoa is very well rinsed. In a medium saucepan add the quinoa with the water. Put on stove on medium heat and bring to a boil. Once the quinoa is simmering well, lower heat to a gentle simmer. Continue reducing heat if necessary to maintain a slow simmer. In 10-15 minutes on a slow simmer, the quinoa should have absorbed all of the water. Once all of the water is absorbed. Remove from stove, cover the pot with a lid and allow the quinoa to steam for an additional five minutes. Season with salt and pepper to taste.
You can add butter or olive oil for extra flavor. You can also add herbs or spices of choice. Quinoa will keep in the refrigerator for several days.
Mix ingredients together in bowl and pour the dressing over the top. Toss the salad and serve.————————————–BOILED SWEET POTATOES
1 Sweet Potato
Bring a large pot of salted water to a boil. Add potato and cook until tender, 20 to 30 minutes.————————————-BAKED SWEET POTATOES Heat oven to 300° F 148°C.Pierce each sweet potato several times with the tines of a fork. Place the sweet potatoes on a rimmed baking sheet lined with foil. Bake until tender, about two hours. Season with salt and pepper or favorite spices, if desired.
1)Preheat oven to 350˚. Rub top and bottom of salmon fillets with olive oil. Season with salt, pepper, and rosemary. Place a piece of seasoned fish in the center of a piece of parchment paper. Top each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine, and 1 teaspoon of capers.
2)Gather the ends of the paper together, fold down tightly and tuck the sides underneath. Repeat with remaining fish. Place in a shallow roasting pan and bake for 15-20 minutes. Serve with fresh, colorful vegetables, tomato chutney, and roasted potatoes.