5-Day Whole Food Fasting Mimicking (FMD) Diet Meal Plan
Based on Dr. Valter Longo’s longevity research, FMD is a 5-Day diet designed to replicate the incredible effects of fasting while still allowing for limited food. This ‘faux-fast’ promotes cell rejuvenation, increases healthspan biomarkers, and reduces risk factors associated with numerous diseases (including cancer)—all without the distress of total food deprivation.
Below is a sample menu. For variety substitute recipes from The Zen Protocol RECIPE PAGE. The goal is to restrict daily calories while consuming foods that include a variety of vegetables, nuts, seeds and healthy oils.
1 cup of coffee per day. No creamers or sweeteners of any kind. Keep portions small. All meals should be low in protein and carbs, high(er) in healthy fats, with a focus on plant-based sources.
Break the fast with a light meal, gradually increasing calories and meal density. Do not gorge and stress the system.
For best results undertake FMD once every three months.
BENEFITS
Weight Loss: Reduce body fat while preserving muscle mass..
Metabolic Health: Improved insulin sensitivity and reduced inflammation.
Cellular Rejuvenation: Activation of autophagy and stem cell regeneration.
Longevity: Reverse biological aging and decrease risk factors for age-related diseases.
Day 1 (appx. 1,100 calories)
Breakfast
- 1 cup of Black coffee or tea blended with 1 tbsp of olive oil
- Intermittent fast until lunch…
Lunch
- Steamed zucchini or spinach (1.5 cups total)
- 1 tbsp olive oil (drizzled)
- ½ avocado
- 1 cup lentil soup (light portion)
Snack
- 8–10 olives
- Small handful of macadamia nuts (0.5 oz)
Dinner
- Roasted cauliflower + kale with 1 tbsp tahini sauce
- 1 small baked sweet potato
Day 2 (appx. 750 kcal)
Breakfast
- 1 cup of Black coffee or tea blended with 1 tbsp of olive oil
- Intermittent fast until lunch…
Lunch
- Miso soup with seaweed, mushrooms and bok choy
- 1 tbsp olive oil stirred in
- ½ cup brown rice or quinoa (plain)
Snack
- 1/3 avocado with lemon and sea salt
Dinner
- Steamed broccoli and zucchini
- 1 tbsp almond butter
- 4–6 olives
Day 3 (750 kcal)
Breakfast
- 1 cup of Black coffee or tea blended with 1 tbsp of olive oil
- Intermittent fast until lunch…
Lunch
- 1 cup minestrone-style soup (low bean, mostly veg)
- 1 tbsp olive oil
- ¼ avocado
Snack
- 10 raw pumpkin seeds
Dinner
- Roasted asparagus and mushrooms with garlic
- 1 tbsp sunflower seed butter
Day 4 (750 kcal)
Breakfast
- 1 cup of Black coffee or tea blended with 1 tbsp of olive oil
- Intermittent fast until lunch…
Lunch
- Butternut squash and spinach soup (homemade or pureed)
- 1 tbsp coconut oil stirred in
Snack
- ½ cucumber sliced with lemon juice and sea salt
Dinner
- Roasted Brussels sprouts or steamed kale and onions with 1 tbsp tahini
Day 5 (750 kcal)
Breakfast
- Black coffee or tea blended with 1 tbsp of olive oil
- Intermittent fast until lunch…
Lunch
- Salad with veggies (no corn)
- 1 tbsp olive oil
Snack
- ¼ avocado + lemon juice + sea salt
Dinner
- Stir-fried bok choy, mushrooms, and garlic
- 1 tbsp almond butter
