Hi, this is only my 2nd week of fasting and I have already lost 3lbs, so chuffed with that! I am using the meal planners in the fast fiet book by Michael Mosley and Mimi Spencer which give plenty of ideas. You can also use the ‘female’ breakfasts with the ‘male’ main courses to get more variety and keep within 500 cals. Drink plenty of water to keep hydrated. I’ve found that drinking a mug of bovril or bouillon really helpful when tummy rumbling.

Lots of high fiber low starch veggies with some grass fed butter or olive oil. For protein I like whole eggs or oily fish like sardines or smoked salmon. Water and or black coffee to drink.

The fiber and fat keeps me very satisfied and not hungry at all.

I avoid any kind of grains, sugar, potatoes etc.

Soup can be great on Fast Days, but you don’t have to limit yourself to that. If you want variety, try this:
Meze Meal with chicken: 297 calories 5.8 g fat 6 g fiber 21.5 g protein 22 g carb 174 mg Calcium PB GF ‘Meze’ is the Greek equivalent of Spanish Tapas. Small servings chosen from multiple small plates which make it easy to eat on a hot Mediterranean night. Well, we don’t live on a vast inland sea, but we’ll take good low calorie, low fat, delicious food where ever we can find it. There are lots of good recipes in the book Meze by Rosemary Barron.
1/4 cup white beans ½ Tbsp capers 1/2 oz marinated mushrooms 2.5 oz tomato, cubed generous pinch Greek oregano 1.5 oz cooked chicken breast 1 oz mozzerella cheese [or use feta, same amount] 1 ½ oz lemon-marinated carrots marinade: 1 tsp olive oil + 1 tsp lemon juice + pinch of granulated garlic + pinch oregano
Combine the white beans with the capers in a small bowl. In another bowl, combine the tomatoes and the oregano. Slice the carrots into small logs or coins and cook until tender. Drain and combine with the marinade in a small jar with a lid. Shake well, remove the lid and let the carrots cool in the marinade. Attend to the shrimp by cooking it and removing the shells, if necessary. Drain the marinade from the jar and pour it over the shrimp. Plate the ingredients to please the eye.

Personally I go for no food on FDs. The only calories I get is from Coke Zero/Pepsi Max, black coffee (no sugar) and black tea (no sugar). I find it harder to start eating a little bit and then having to stop than it is to just forego food altogether.

Fast Day today for us: Smoked Salmon/Leek Baked Eggs for breakfast and Thai Butternut Squash Soup for dinner.