What Should I Eat: When Fasting To Lose Weight?

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B O O K
RECIPE
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WHAT SHOULD I EAT WHEN FASTING TO LOSE WEIGHT?
For 100
calories
2
`
PEAR BANANA
(MEDIUM) (MEDIUM)
1 unit 1 unit
NUTRITIONAL VALUE NUTRITIONAL VALUE
CALORIES 106 CALORIES 105

TOTAL FAT (G) 0,2 TOTAL FAT (G) 0,4
TOTAL CARBOHYDRATE (G) 27 TOTAL CARBOHYDRATE (G) 27
PROTEIN (G) 0,6 PROTEIN (G) 1,3
EGG BLUEBERRIES
(LARGE) 1 cup
1 unit
TOTAL FAT (G) 5 TOTAL FAT (G) 0,5
TOTAL CARBOHYDRATE (G) 0,6 TOTAL CARBOHYDRATE (G) 21
PROTEIN (G) 6 PROTEIN (G) 1,1
3
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APPLE WHOLE
(LARGE) ALMONDS
1 unit 13 units

TOTAL CARBOHYDRATE (G) 31 TOTAL CARBOHYDRATE (G) 3,9
BROCCOLI FLORETS OATMEAL

WITH HUMMUS DIP COOKIE
1 cup of broccoli, 3 tbsp dip 1 unit

TOTAL CARBOHYDRATE (G) 9,5 TOTAL CARBOHYDRATE (G) 10
PROTEIN (G) 5,4 PROTEIN (G) 1
4
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KIWIS HUMMUS
2 units 3 tbsp
FAT FREE DARK

FRUIT YOGURT CHOCOLATE
1/2 cup 2/3 oz

5
`
For 200
calories
6
`
GRAPEFRUIT
2 units
NUTRITIONAL VALUE
CALORIES 176
TOTAL FAT (G) 0
TOTAL CARBOHYDRATE (G) 40
PROTEIN (G) 4
7
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CINNAMON APPLE CRANBERRY

CHIPS AND NUT MIX
135 G 50 G

TOTAL FAT (G) 0 TOTAL FAT (G) 12
PROTEIN (G) 0 PROTEIN (G) 5
HUMMUS WITH ORANGES

RICE CAKES 50 G
100 g hummus and 1 rice cake

TOTAL FAT (G) 10,3 TOTAL FAT (G) 0
PROTEIN (G) 8,7 PROTEIN (G) 4
8
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HARD BOILDED
YOGURT AND EGG WITH CHEDDAR
BERRY PARFAIT AND APPLE
INGREDIENTS INGREDIENTS
2/3 cup plain, nonfat Greek yogurt 1 hard-boiled egg
1/2 cup berries 1 medium apple
2 tablespoons almonds, sliced 1 ounce low-fat cheddar cheese
INSTRUCTIONS INSTRUCTIONS
Spoon yogurt into a bowl. Top with berries Add peeled hard-boiled egg, sliced
and sliced almonds. medium apple, and cheese to a plate
or to-go container and enjoy.

PROTEIN (G) 20 PROTEIN (G) 14
9
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NECTARINE CRUNCH BLUEBERRY KALE

YOGURT SMOOTHIE
1 nectarine, sliced 1 1/4 cups unsweetened vanilla almond milk
2 tablespoons granola 1/2 cup frozen blueberries
2 tablespoons nonfat plain Greek yogurt 1/2 cup frozen pineapple
1/2 teaspoon maple syrup 1/2 cup chopped kale
1 pinch cinnamon
INSTRUCTIONS
INSTRUCTIONS Blend ingredients until smooth, about
Top nectarine with granola and yogurt 1 1/2 minutes. Serve.
mixed with maple syrup and cinnamon.
NUTRITIONAL VALUE

NUTRITIONAL VALUE CALORIES 144
CALORIES 152 TOTAL FAT (G) 5
TOTAL FAT (G) 4 TOTAL CARBOHYDRATE (G) 26
TOTAL CARBOHYDRATE (G) 25 PROTEIN (G) 3
PROTEIN (G) 20
10
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APPLE HALVES
WITH PEANUT BERRY PARFAIT
BUTTER AND COCONUT
INGREDIENTS
1/3 cup blueberries
INGREDIENTS 1/3 cup strawberries
1 apple, halved
1/2 cup raspberries
1 teaspoon peanut butter
1/2 cup blackberries
1 teaspoon unsweetened shredded toasted
coconut 1 pint vanilla frozen yogurt
1 (8 ounce) container frozen whipped topping,
thawed
INSTRUCTIONS
Top each apple half with peanut butter
INSTRUCTIONS
and coconut.
In a blender, combine blueberries, strawberries and whipped

NUTRITIONAL VALUE topping. Blend until smooth. Transfer to a mixing bowl and
fold in raspberries and blackberries. Layer the berry mixture

CALORIES 158
with the frozen yogurt in 6 dessert glasses, finishing with
TOTAL FAT (G) 4
a berry layer. Serve at once.
NUTRITIONAL VALUE
PROTEIN (G) 2
CALORIES 185
TOTAL FAT (G) 7,2
PROTEIN (G) 3,1
11
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YOGURT WITH
KIWI AND BANANA CURD SNACK
1 Kiwi (medium sized) 1 pinch of Ground black pepper
100 g Yogurt, lean, natural without additives 1 Cucumber
1 Banana 1 Garlic (medium size clove)
1 pinch of Salt
INSTRUCTIONS
200 g Curd (3%)
Slice banana and kiwi. Top with yogurt.
Serve.
INSTRUCTIONS

Cut cucumber finely, squeeze garlic
clove, mix it with curd. For taste put black
NUTRITIONAL VALUE pepper and salt.
CALORIES 189
NUTRITIONAL VALUE
TOTAL FAT (G) 5,7
CALORIES 197
TOTAL CARBOHYDRATE (G) 39,8
TOTAL FAT (G) 6,1
PROTEIN (G) 0,7
PROTEIN (G) 23,1
12
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FRIED BEAN
SPROUTS WITH YOGURT WITH BRAN
SESAME SEEDS
4 teaspoons Sesame seeds 200 ml Greek yogurt
 400 g Bean sprouts, green  1 tablespoon bran
 2 teaspoons Olive oil
INSTRUCTIONS
INSTRUCTIONS Mix bran in yogurt.
Fry bean sprouts in a small amount
NUTRITIONAL VALUE
of oil, add a pinch of salt. When
bean sprouts are mild then put CALORIES 191,6
sesame seeds, mix everything and fry TOTAL FAT (G) 4,8
for a little longer.

NUTRITIONAL VALUE PROTEIN (G) 21
CALORIES 233,4
TOTAL FAT (G) 12,1
PROTEIN (G) 12,9
13
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CONFETTI SALAD
INGREDIENTS DRESSING INGREDIENTS

3 cups cauliflower or cauli/broccoli combo 1/4 cup avocado oil
1/4 cup scallions chopped 2 tsp fresh lime juice
1/2 cup red bell pepper finely chopped 2 Tbsp apple cider vinegar
1/3 cup yellow bell pepper finely chopped 1 1/2 Tbsp minced fresh ginger
1 cup red cabbage finely chopped 2 Tbsp granulated sweetener I used Swerve
1/2 cup celery finely chopped 1/2 tsp kosher salt
1/4 cup fresh basil julienned
INSTRUCTIONS
1. Combine all of the chopped veggies in a large bowl and toss to combine.
2. Combine the dressing ingredients in a blender or magic bullet and blend until
emulsified - about 30 seconds.
3. Pour the dressing over the salad and toss well to coat.
4. Store unused portions in the refrigerator for up to 5 days.
NUTRITIONAL VALUE (1 CUP)

CALORIES 108
TOTAL FAT (G) 9
PROTEIN (G) 1
14
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CHIA SEEDS PUDDING
INGREDIENTS
16 ounce, thinly sliced Strawberries
2 cups Unsweetened almond milk
1/2 cup Chia seeds
1/4 cup Honey
1 tsp Vanilla extract
INSTRUCTIONS
1. Puree almond milk and strawberries in a blender until smooth; pour into a
bowl. Stir chia seeds, honey, and vanilla extract into the strawberry puree.
2. Chill for at least 30 min, or until a pudding consistency is obtained. Mix a few times again, to
prevent chia seeds from sticking together.
3. Pour the chia seeds pudding into glasses, alternating with the strawberries. Serve.
NUTRITIONAL VALUE
CALORIES 209
TOTAL FAT (G) 6,3
PROTEIN (G) 3,7
15
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For 300
calories
16
`
DATES
100 G
NUTRITIONAL VALUE
CALORIES 308
TOTAL FAT (G) 0
PROTEIN (G) 2
17
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FRIED EGGS CURD WITH

WITH SALMON CHIA SEEDS
40 g Black bread 10 g linseed
20 g Smoked salmon fillet  5 g Chia seeds
2 medium size Eggs  90 g Curd, low fat (0,5%)
1 unit Kiwi (medium size)
INSTRUCTIONS  200 g Greek yogurt
Cook eggs. Serve with salmon and a slice
of bread. INSTRUCTIONS
Mix everything until smooth mass and
NUTRITIONAL VALUE
keep it in a fridge about 30 min.
CALORIES 301
NUTRITIONAL VALUE
TOTAL FAT (G) 14,8
CALORIES 322
TOTAL FAT (G) 10,3
PROTEIN (G) 22,2
PROTEIN (G) 40
18
`
SALADS WITH FRIED CHEESE
INGREDIENTS
1 g Salt
75 g Salad leaves
1 g Black peppers
1 medium size Tomato
100 g Cheese „Camembert“
INSTRUCTIONS
1. Slice salads, tomatos pour it in to a bowl;
2. Fry cheese and serve it on top of the salads. Sprinkle salt and peppers.
NUTRITIONAL VALUE
CALORIES 314,2
TOTAL FAT (G) 23,1
PROTEIN (G) 22,4
19
`
For 400
calories
20
`
BUCKWHEAT
PORRIDGE
110 G
NUTRITIONAL VALUE
CALORIES 390,5
TOTAL FAT (G) 3,3
PROTEIN (G) 14,3
21
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BOILED CHICKEN SALMON STEAK

WITH VEGETABLES WITH LEMON
150 g Broccoli 2 units cucumber
50 g carrots  180 g salmon
 1 unit paprika (medium size)  1 unit tomato (medium size)
 200 chicken fillet
 2 units cucumbers INSTRUCTIONS
Squeeze lemon juice on salmon, add
INSTRUCTIONS some ground black pepper and salt.
Boil chicken fillet about 20-30 min. Roll it into foil and bake it
Serve it with vegetables. in preheated 200 C oven about 40 min.
Serve salmon with tomatoes and
NUTRITIONAL VALUE cucumber.
CALORIES 390 NUTRITIONAL VALUE
TOTAL FAT (G) 3,6 CALORIES 408
TOTAL CARBOHYDRATE (G) 32,3 TOTAL FAT (G) 25,2
PROTEIN (G) 54,2 TOTAL CARBOHYDRATE (G) 7
PROTEIN (G) 38
22
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FRIED SALADS WITH

CHICKEN FETA CHEESE
30 g rice 100 g grape tomatoes
200 g Chicken fillet 130 g feta cheese
3 unit cucumber 1 pich oregano
1 pinch salt, black pepper 120 g chinese cabbage
In a small amount of oil, fry chicken Cut chinese cabbage and grape tomatoes.
pieces, add some spices. Serve it Cut feta cheese, add oregano and
with cooked rice and cucumber. mix everything.

TOTAL CARBOHYDRATE (G) 32,4 TOTAL CARBOHYDRATE (G) 13,5
23
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CHICKPEAS WITH SPINACH
INGREDIENTS
2 g Salt
100 g Chickpeas
5 g Reddish, dried
1 clove Garlic (medium sized clove)
40 g Spinach
a pinch Black pepper
5 ml Olive oil
INSTRUCTIONS
1. Pour chickpeas with 2 liters of water and leave to stand overnight. Boil in the morning and
cool.
2. Heat the frying pan on medium heat, add half the specified amount of oil to it.
3. Grind the spinach leaves with a pinch of salt to the griddle (if necessary, in separate
portions). Simmer for a few minutes until it‘s softer. Remove and place it separately.
4. Heat the frying pan over medium heat and pour the remaining oil. In hot oil, cook finely
chopped garlic until golden yellow.
5. Then add pepper and oregano and mix. Cook for another 1-2 minutes, add some water, add
salt and pepper. Add reddish to the resulting weight and simmer for 5 minutes. Add spinach
leaves. If the stew is dry, add some water. Cover with a lid and simmer for another 5-10
minutes.
NUTRITIONAL VALUE
CALORIES 314,2
TOTAL FAT (G) 23,1
PROTEIN (G) 22,4
24
`
SALADS WITH CHICKEN
INGREDIENTS
1 teaspoon of honey
20 ml lemon juice
80 g chicken fillet
20 ml soy sauce
5 g sesame seeds
2 units grape tomatoes
10 g mustard
60 g Iceberg
1 ml olive oil
Half of avocado
INSTRUCTIONS
Cut chicken fillet in large pieces. Mix soy sauce, olive oil, lemon juice and pour it on a chicken. Mix
everything well. Let it marinate while you do salads. Cut iceberg into a plate, cut avocado into
small pieces, tomatoes – in a half. Put avocado and tomatoes on an iceberg.
Put chicken into preheated frying pan and fry it. Let it cool a bit, cut in small pieces and put it on
salads. Put some roasted seeds. Mix honey and mustards and pour it on salads.
NUTRITIONAL VALUE
CALORIES 398
TOTAL FAT (G) 23,6
PROTEIN (G) 24,1
25
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ZUCCHINI AND CHICKPEA CHOPS
INGREDIENTS
1 pinch black pepper
1 pinch salt
2 pieces cheese
1 handful spinach
170 g zucchini
1 unit medium size egg
80 g chickpeas
1 pinch garlic powder
2 ml olive oil
INSTRUCTIONS
Cook chickpeas and lightly mash it (not too much). Peel zucchini, remove seeds and shred it. If
needed strain off. Scald spinach under hot water. Put everything into bowl, add egg, shredded
cheese and spices. Make flat chops and put them in frying pan with oil.
NUTRITIONAL VALUE
CALORIES 401
TOTAL FAT (G) 12,5
PROTEIN (G) 27
26
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CHICKEN WITH WHOLE WHEAT PASTA

AND VEGETABLES
INGREDIENTS
40 g Iceberg
2 units medium tomatoes
1 unit cucumber
50 g pasta
150 g chicken fillet
INSTRUCTIONS
Fry chicken with spices, use spraying oil. Cook whole wheat
pasta. Cut vegetables. Serve everything together.
NUTRITIONAL VALUE
CALORIES 394
TOTAL FAT (G) 3,2
PROTEIN (G) 43,5
27
`
MEATBALLS WITH FENNEL &

BALSAMIC BEANS & COURGETTE NOODLES
INGREDIENTS FOR THE COURGETTE

400g lean beef steak NOODLES:
2 tsp dried oregano 1 tsp rapeseed oil   
1 large egg 1-2 large courgettes
8 garlic cloves, 1 finely grated, 350g frozen soya beans
the other sliced
1-2 tbsp rapeseed oil
1 fennel bulb
2 carrots
500g carton passata
4 tbsp balsamic vinegar
600ml reduced-salt vegetable

bouillon
INSTRUCTIONS
1. Put the mince, oregano, egg and grated garlic in a bowl and grind in some black pepper. Mix
together thoroughly and roll into 16 balls.
2. Heat the oil in a large sauté pan over a medium-high heat, add the meatballs and fry,
moving them around the pan so that they brown all over – be careful as they’re quite
delicate and you don’t want them to break up. Once brown, remove them from the pan.
Reduce the heat slightly and add the fennel, carrots and sliced garlic to the pan and fry,
stirring until they soften, about 5 mins.
3. Tip in the passata, balsamic vinegar and bouillon, stir well, then return the meatballs to the
pan, cover and cook gently for 20-25 mins.
4. Meanwhile, heat the 1 tsp of oil in a non-stick pan and stir-fry the courgette with the beans
to heat through and soften. Serve with the meatballs and scatter with any fennel fronds.
NUTRITIONAL VALUE
CALORIES 380
TOTAL FAT (G) 14
PROTEIN (G) 37
28
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POACHED EGGS WITH

SMASHED AVOCADO & TOMATOES
INGREDIENTS
2 tomatoes, halved
½ tsp rapeseed oil
2 eggs
1 small ripe avocado
2 slices seeded wholemeal soda bread
2 handfuls rocket
INSTRUCTIONS
1. Heat a non-stick frying pan, very lightly brush the cut surface of the tomatoes with a little
oil, then cook them, cut-side down, in the pan until they have softened and slightly
caramelised. Meanwhile, heat a pan of water, carefully break in the eggs and leave to poach
for 1-2 mins until the whites are firm but the yolks are still runny.
2. Halve and stone the avocado, then scoop out the flesh and smash onto the bread. Add the
eggs, grind over black pepper and add a handful of rocket to each portion. Serve the
tomatoes on the side.
NUTRITIONAL VALUE (1 SERVING)

CALORIES 385
TOTAL FAT (G) 20
PROTEIN (G) 16
29
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BLUEBERRY PANCAKE BITES
INGREDIENTS
4 large eggs
1/4 cup Swerve Sweetener
1/2 tsp vanilla extract
1/2 cup coconut flour
1/4 cup butter melted
1 tsp baking powder
1/2 tsp salt
1/4 tsp cinnamon
1/3 to 1/2 cup water
1/2 cup Wyman‘s frozen wild blueberries
INSTRUCTIONS
1. Preheat oven to 325F and grease a mini muffin tin (24 cavity) very well.
2. In a blender combine the eggs, sweetener and vanilla extract. Blend until smooth.
3. Add the coconut flour, melted butter, baking powder, salt, and cinnamon. Blend
again until smooth. It will seem very liquidy but let it sit a few minutes and it will
thicken up considerably. Add 1/3 cup of the water and blend again. If it‘s still very
thick, add a little additional water. You shouldn‘t be able to pour it, but you should
be able to scoop it out of the blender easily.
4. Divide among the prepared muffin cups. Add a few blueberries to each. Press them
gently into the batter.
5. Bake 20 to 25 minutes, until set. Let cool a few minutes in the pan and then serve
with your favourite low carb pancake syrup.
NUTRITIONAL VALUE (4 PANCAKE BITES)

CALORIES 188
TOTAL FAT (G) 13,8
PROTEIN (G) 5,7
30
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LEMON RICOTTA PANCAKES
MIXED BERRY SYRUP : PANCAKES :

1 cup mixed frozen berries 3/4 cup ricotta
(raspberries, blueberries, blac- 3 large eggs
kberries, strawberries)
1/4 cup lemon juice
1/4 cup water
1/4 cup water
Sugar equivalent to 2 tbsp
Zest of one lemon
sugar
1 1/2 cups almond flour
1/4 tsp xanthan gum
Sweetener equivalent to 1/4 cup
sugar
2 tbsp coconut flour
1 1/2 tsp baking powder
1/4 tsp salt
Butter or oil for the pan
INSTRUCTIONS
SYRUP
1. In a medium saucepan over medium heat, combine berries, water and sweetener.
2. Bring to a boil, then reduce heat and simmer until berries are soft enough to be
mashed with a fork.
3. Sprinkle with xanthan gum and whisk vigorously to combine. Set aside to thicken.
PANCAKES
4. In a blender, combine ricotta, eggs, lemon juice, water and lemon zest. Blend until well
mixed, about 10 seconds.
5. Add almond flour, sweetener, coconut flour, baking powder and salt and blend until
mixture is smooth (if using a coarser almond meal, you will need to blend it for 30
seconds to a minute).
6. Heat a griddle or large skillet over medium heat and add butter or oil. Once pan is hot,
spoon about 3 tbsp of batter into 4 inch circles and let cook until edges look dry, a few
small bubbles appear on the top, and the underside is golden brown. Flip carefully and
continue to cook until second side is golden brown, about 2 to 3 minutes.
7. Remove and keep pancakes warm while repeating with remaining batter. You should
get about 12 pancakes.
8. Serve pancakes with butter and mixed berry syrup.
NUTRITIONAL VALUE (2 PANCAKES)

CALORIES 275
TOTAL FAT (G) 20
PROTEIN (G) 13,33
31
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MEDITERRANEAN ZUCCHINI
NOODLE PASTA
INGREDIENTS
2 large zucchini, spiral sliced
1 cup spinach, packed
2 tbsp olive oil
2 tbsp butter
5 cloves garlic, minced
sea salt and black pepper, to taste
¼ cup sun-dried tomatoes
2 tbsp capers
2 tbsp Italian flat leaf parsley, chopped
10 kalamata olives, halved
¼ cup Parmesan cheese, shredded
¼ cup feta cheese, crumbled
INSTRUCTIONS
1. In a large sauté pan, over medium heat, add zucchini, spinach, olive oil, butter,
garlic, sea salt and black pepper. Sauté until zucchini is tender and spinach is
wilted. Drain excess liquid.
2. To the pan, add sun-dried tomatoes, capers, parsley, and kalamata olives. Mix in
and sauté 2-3 minutes.
3. Remove from heat and toss with Parmesan and feta cheeses before serving.
NUTRITIONAL VALUE (PER SERVING)

CALORIES 231
TOTAL FAT (G) 20
PROTEIN (G) 6,5
32
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TILAPIA SALAD
WITH SPINACH
MIXED BERRY SYRUP : CREAMY AVOCADO
400 grams Tilapia Fillet LEMON DRESSING :
200 grams Spinach 1 Avocado
80 grams Cherry Tomatoes cut 1/3 cup Yogurt
in half 2 tablespoon Freshly Squeezed
1 Avocado sliced Lemon Juice
1 Medium Yellow Bell Pepper 1/8 teaspoon Dried Basil
cut in strips 1/8 teaspoon Ground Sage
1 Small Cucumber thinly sliced Sweetener as desired
3 tablespoons Butter
6 cloves Garlic finely chopped
1/2 teaspoon Onion Powder
1/2 teaspoon Spanish Paprika
2 to 3 Tbsp. Freshly Squeezed

Lemon Juice
Salt & Ground Black Pepper to

taste
INSTRUCTIONS
SALAD
1. Wash Tilapia Fillet and pat dry. Season with salt, ground black pepper, onion powder
and Spanish paprika. Set aside.
2. In a slightly greased baking pan lined with foil, arrange Tilapia fillet, cherry tomatoes
and yellow bell pepper. Brush with softened butter and sprinkle chopped garlic. Bake
in a preheated 400°F oven for 12 to 15 minutes or until Tilapia fillet is flaky.
DRESSING
1. Creamy Avocado Lemon Dressing. Using a blender, combine yogurt, avocado, dried
basil, ground sage and lemon juice until creamy. Opt to add sweetener if desired.
2. In a serving platter, assemble the salad. Lay spinach on the entire platter and top
with Tilapia fillet, avocado, cucumber, roasted yellow bell peppers, and roasted
cherry tomatoes. Pour freshly squeezed lemon juice on Tilapia fillet. Drizzle with
Creamy Avocado Lemon Dressing.
Serve and enjoy!

CALORIES 348
TOTAL FAT (G) 22
PROTEIN (G) 23
33
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CEASER
SALAD
SALAD : DRESSING :
1/2 lb kale (2 large bunches), 3 cloves garlic, minced
stems removed, and finely 1 tbsp anchovy paste
chopped (225 g) (5 g/ 0.2 oz)
1 batch Keto Focaccia, without 2 tsp Worcestershire sauce
any toppings (10 ml)
3 tbsp olive oil (45 ml) 1/2 lemon, juiced (about 2 tbsp)
1/2 tsp sea salt or pink 2 tsp Dijon mustard
Himalayan salt (10 g/ 0.4 oz) - you can make
1/2 tsp garlic powder your own
1/4 cup shaved Parmesan, for 3/4 cup mayonnaise

topping (28 g/ 1 oz) (115 g/ 4.1 oz) - you can make
your own
3 tbsp grated Parmesan cheese

(15 g/ 0.5 oz)
salt and pepper, to taste
INSTRUCTIONS
1. Preheat oven to 375 degrees F and line a baking sheet with parchment paper. Start
by making the keto focaccia without any toppings.
2. Once baked cut the loaf into crouton sized cubes. Toss the cubes with the olive oil,
salt, and garlic powder. Arrange in a single layer on the baking sheet and bake 10-15
minutes flipping once or twice until crisp.
3. Place all of the dressing ingredients into a jar.
4. Shake until combined. Chill until ready to use.
5. Toss the kale with the dressing and top with croutons and extra cheese if desired.
Serve.
6. If not served immediately, keep the kale, dressing, croutons and shaved Parmesan
separately in the fridge for up to a week and assemble before serving.

CALORIES 398
TOTAL FAT (G) 36,6
PROTEIN (G) 10,5
34
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CHICKEN POT
PIE
FOR THE CHICKEN DRESSING :

FILLING : 1 cup super fine almond flour
1 tablespoon butter 1 tablespoon ground flax seeds
1.5 pounds organic chicken ½ teaspoon xanthan gum
breasts, cut into ½ inch cubes
1 teaspoon baking powder
4 ounces yellow onion, finely
¼ teaspoon sea salt
chopped
2 tablespoons butter, cut into
¼ cup carrots, finely diced
large chunks
1 clove garlic, crushed
2 tablespoons sour cream
½ teaspoon dried thyme
1 egg white
1 tablespoon white wine vinegar
1 cup chicken broth, low sodium
¼ cup peas, fresh or frozen (no

need to defrost)
½ cup heavy cream
¼- ½ teaspoon sea salt (taste

before adding)
¼ teaspoon freshly ground

black pepper
INSTRUCTIONS
Preheat oven to 400º Fahrenheit.
Grease a 9” round baking pan.
CONTINUE ON NEXT PAGE
35
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CHICKEN POT PIE
FOR THE CHICKEN FILLING:

1. Heat a large skillet over medium high heat. Melt butter in the skillet.
2. When butter has melted and is no longer foaming, add the diced chicken to the
pan.
3. Cook chicken, stirring occasionally, until chicken begins to brown on all sides, but
is not yet cooked throughout.
4. Add onion and carrots to the skillet. Sprinkle mixture lightly with salt and pepper.
Turn heat to medium low. Cook, stirring occasionally until the onions begin to
brown at the edges, but are not yet tender. Stir in garlic and dried thyme. Cook
one minute, stirring constantly.
5. Stir in vinegar, scraping up browned bits. When vinegar has almost completely
evaporated, stir in broth.
6. Turn heat to medium high Simmer broth, stirring occasionally until it thickens,
about 15-20 minutes. The broth is thick enough when you can “draw” a line on
the bottom of the pan with a spoon, and the line does not immediately fill in.
While the filling simmers, prepare the biscuit topping.
7. Once the broth has thickened, add heavy cream and peas. Bring mixture to a
simmer. Turn heat to low. Simmer until mixture is thick and gravy-like. Taste
before adding salt and pepper. Season to taste with salt and pepper, if necessary.
FOR THE TOPPING:
1. In a medium mixing bowl, whisk together the almond flour, ground flax seeds,
xanthan gum, baking powder, and salt.
2. Cut the butter into the dry ingredients using a pastry blender. Mixture should
appear mealy.
3. In a small bowl, whisk the sour cream and the egg white together. Stir this
mixture into the dry ingredients.
4. Gather mixture into a ball and place on a piece of parchment paper or a counter
dusted with almond flour.
5. Using clean hands or a rolling pin dusted with almond flour, press or roll dough
into a circle about 8 inches in diameter.
TO ASSEMBLE:
1. Pour chicken filling into the prepared baking dish.
2. Gently place biscuit dough over the chicken filling.
3. Bake in preheated oven for 10-12 minutes, or until biscuit topping has browned.

CALORIES 219
TOTAL FAT (G) 11
PROTEIN (G) 24
36
`
BACON RANCH CHICKEN

CRUST PIZZA
CRUST : SAUCE : TOPPINGS :

1 pound ground chicken 1/3 cup avocado mayonnaise 1 cup mozzarella cheese
1/3 cup mozzarella shredded 1/3 cup sour cream shredded & divided (103 grams)
(40 grams) 1/4 teaspoon dried chives 2 medium plum tomatoes diced
1/3 cup parmesan cheese (85 grams)

1/4 teaspoon dried parsley
shredded (30 grams) 3 slices no sugar bacon cooked
1/4 teaspoon dried dill
1 teaspoon Italian seasonings and chopped
1/4 teaspoon garlic powder
basil, oregano, rosemary, and
thyme 1/8 teaspoon onion powder
1 large egg 1/8 teaspoon salt
salt and ground black pepper to dash pepper
taste
INSTRUCTIONS:
1. Preheat oven to 400°F. Line pizza pan with parchment paper.
2. Combine the crust ingredients in a large mixing bowl. Then form into a ball.
3. Place meat ball on parchment paper lined pizza pan. Cover with another sheet of
parchment paper and roll out into a large circle. Remove top parchment paper. If
some of the crust is on the top paper after removing, simply scrape it off with a
rubber spatula and add it back to the crust.
4. Bake meat crust in 400°F oven for 20-25 minutes or until top is browned.
5. While crust is baking, combine sauce ingredients in medium bowl.
6. Remove crust from oven and flip crust over on pan then remove parchment paper
from top.
7. Spread about 1/2 cup of the sauce on top of the pizza crust, then sprinkle 1/2 cup of
cheese over it. Sprinkle on bacon and diced tomatoes. Sprinkle the remaining 1/2
mozzarella cheese on top.
8. Return pizza to 400°F oven and bake for about 10 minutes. Cut into 8 slices and
serve with remaining ranch sauce.
NUTRITIONAL VALUE (1 SLICE)

CALORIES 290
TOTAL FAT (G) 21
PROTEIN (G) 23
37
`
For 600
calories
38
`
BEEF WITH AVOCADO AND

VEGETABLES EGGS ROLL
1 unit medium tomato 40 g Greek yogurt 2%
1 unit medium paprika 1 unit medium tomato
200 g beef 1 unit cucumber
60 g medium onion 1 half avocado
5 ml olive oil 1 whole wheat lavash
4 units olives, green 1 large egg
4 units carrots 30 g ground red sweet pepper
Cut meat into medium size pieces Chop eggs, mix them with avocado
and add spices, salt. Fry it in the and add two spoons of yogurt. Add
frying pan and then put it into stewing spices, mash everything and then roll
pan. Add shredded carrots, sliced it into lavash. Serve it with vegetables.
vegetables, add spices and stew.
PROTEIN (G) 44 PROTEIN (G) 27,9
39
`
PASTA WITH
CHICKEN BREAST
INGREDIENTS
200 g chicken fillet
80 g pasta
130 g paprika, sweet, yellow
50 ml cream, 10%
INSTRUCTIONS
Cook pasta. Chop chicken into small
cubes and fry it. Into frying pan
add curry and later add chopped
paprika. Fry a bit. Add cooked
pasta, pour cream and stir it.
NUTRITIONAL VALUE
CALORIES 594,6
TOTAL FAT (G) 9,7
PROTEIN (G) 61
40
`
PESTO ZUCCHINI NOODLES

WITH CHICKEN
INGREDIENTS
1 tsp. olive oil
½ medium red onion chopped
2 cloves garlic finely chopped
1 cup sliced mushrooms
4 fresh basil leaves finely chopped
2 medium zucchini
1 Tbsp. basil pesto sauce
6 oz. cooked chicken breast boneless,

skinless, sliced, warm
INSTRUCTIONS
1. Heat oil in medium saucepan over medium-high heat.
2. Add onion; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.
3. Add garlic; cook, stirring frequently, for 1 minute.
4. Add mushrooms and basil; cook, stirring frequently, for 3 to 5 minutes, or until
mushrooms release liquid. Set aside.
5. Using a vegetable peeler, cut each zucchini into lengthwise strips about ⅛ inch thick.
Turn zucchini slightly after cutting each strip to work evenly around the outside,
stopping when you hit the seeds at the core. Discard cores. Cut slices lengthwise into
½- inch ribbons. Set aside.
6. Add zucchini to onion mixture; cook over medium-high heat, stirring frequently, for 2
to 4 minutes, or until heated through.
7. Add pesto; mix well.
8. Evenly divide zucchini mixture between two serving plates; evenly top with chicken.
NUTRITIONAL VALUE (2 SERVINGS)

CALORIES 520
TOTAL FAT (G) 20
PROTEIN (G) 63
41
`
GREEN CHILE CHICKEN ENCHILADA –

STUFFED SPAGHETTI SQUASH
INGREDIENTS
1 spaghetti squash
1 1/2 cups cooked shredded chicken

breast
1/2 cup green enchilada sauce, use a

gluten-free version to make this recipe
glutenfree
1 green onion, thinly sliced
4 ounce can diced green chiles
1/2 cup frozen corn, defrosted
1 tablespoon chopped cilantro (optional)
1/4 cup plain non-fat Greek yogurt
1/2 cup shredded sharp cheddar or

Monterey Jack cheese
INSTRUCTIONS
SPAGHETTI SQUASH
1. Preheat oven to 400 degrees and line baking sheet with foil.
2. Cut the spaghetti squash in half lengthwise, spray the inside with cooking spray and
sprinkle with salt and pepper.
3. Place the squash cut side down on the baking sheet and roast until tender, about 30-
40 minutes.
4. Let the squash cool for about 10 minutes before scooping out the strands with a fork
and placing them in a bowl.
5. Reserve the squash skins placing them cut side up back on the foil lined baking
sheet.
6. Use you hands to squeeze out
GREEN CHILE CHICKEN ENCHILADA FILLING

1. Preheat your oven to broil.
2. In a small saucepan over medium heat stir together the enchilada sauce, green
onion, green chiles, corn, cilantro and shredded chicken.
3. Once the mixture is warmed through remove from the heat and stir in the Greek
yogurt.
4. Pour the enchilada filling in with the spaghetti squash strands and stir together until
combined.
5. Scoop the filling back into the spaghetti squash shells and top with the shredded
cheese.
6. Place the spaghetti squash back onto the baking sheet and broil in the oven until the
cheese is melted, then serve.
NUTRITIONAL VALUE (1/2 STUFFED SQUASH HALF)

CALORIES 408
TOTAL FAT (G) 22
PROTEIN (G) 34
42
`
ZUCCHINI PIZZA
CASSEROLE
INGREDIENTS
4 cups shredded unpeeled zucchini
1/2 teaspoon salt
2 eggs, lightly beaten
1/2 cup grated Parmesan cheese
2 cups shredded mozzarella cheese
1 cup shredded Monterey Jack cheese
1 pound ground beef
1/2 cup chopped onion
1 (15 ounce) can Italian-style tomato

sauce
1 teaspoon Italian seasoning
1 green bell pepper, chopped
1/2 cup sliced fresh mushrooms
1/2 cup sliced black olives
INSTRUCTIONS
1. Preheat an oven to 400 degrees F (200 degrees C). Place the zucchini in a colander
and sprinkle with salt; let drain for 15 minutes then squeeze out the moisture.
2. Combine the zucchini, eggs, Parmesan, 1 cup mozzarella, and 1/2 cup Monterey Jack
in a large bowl. Press the mixture into a greased 9x13 inch baking dish. Bake,
uncovered, in the preheated oven for 20 minutes.
3. While the zucchini crust is baking, heat a large skillet over medium-high heat and stir
in the ground beef and onion. Cook and stir until the beef is crumbly, evenly
browned, and no longer pink. Drain and discard any excess grease. Stir in the tomato
sauce and Italian seasoning.
4. Spoon the sauce mixture over the baked zucchini crust. Top with the bell pepper,
mushrooms, black olives, and the remaining mozzarella and Monterey Jack cheeses.
Return to the preheated oven and bake for 20 minutes or until heated through. Let
sit for 5 minutes before serving.

CALORIES 409
TOTAL FAT (G) 25,6
PROTEIN (G) 33,9
43
`
SRIRACHA ALMOND CRUSTED PORK CHOPS

WITH SPICY HONEY MUSTARD SAUCE
SRIRACHA ALMOND SPICY HONEY MUSTARD :

CRUSTED PORK CHOPS : 1/4 cup dijon mustard
4 boneless pork chops, 1/2-3/4 2 tablespoons honey
inch thick with the fat trimmed
2 teaspoons sriracha
off
1/2 cup Blue Diamond Sriracha

Almonds , ground or crushed
into small bits
1 egg white
Salt and pepper to taste
INSTRUCTIONS
1. Heat a large skillet over medium high heat and spray with cooking spray.
2. In a shallow dish whisk the egg white lightly to break it up.
3. In another shallow dish pour in the ground up almonds.
4. Season the pork chops with salt and pepper on both sides then dip them in the
egg white until they are coated.
5. Add the pork chops one at a time to the ground up almonds and turn them on
all sides until they are coated in the almonds.
6. Place the pork chops into the hot skillet and cook them for approximately 4-5
minutes per side depending on their thickness over medium hight heat.
7. While the pork chops are cooking whisk together all of the ingredients for the
spicy honey mustard in a small bowl.
8. Let the pork chops rest for 5 minutes before serving with the spicy honey
mustard.
44
`
HAMBURGER SOUP
INGREDIENTS
2 lb ground beef
1 onion chopped
28 oz can diced tomatoes
1 cup chopped green beans
1 cup chopped carrots
1/2 cup chopped celery
6 cups beef stock
6 oz tomato paste
1 bay leaf
1 tb garlic
1 tb parsley
salt and pepper to taste
INSTRUCTIONS
1. Brown ground beef, onions, and celery until completely cooked.
2. Add remaining ingredients.
3. Cook to a boil.
4. Lower temperature to a simmer and cook for two hours.
NUTRITIONAL VALUE (2 SERVINGS)

CALORIES 580
TOTAL FAT (G) 36
PROTEIN (G) 40
45
`
CAULIFLOWER FRIED RICE
INGREDIENTS
2 cups frozen peas
1/2 cup water
1/4 cup sesame oil, divided
4 cups cubed pork loin
6 green onions, sliced
1 large carrot, cubed
2 cloves garlic, minced
20 ounces shredded cauliflower
6 tablespoons soy sauce
2 eggs, beaten
INSTRUCTIONS
1. Stir peas and water together in a saucepan; bring to a boil, reduce heat to mediumlow,
and cook and stir until peas are tender and heated through, about 5 minutes.
Drain and discard water.
2. Heat 2 tablespoons sesame oil in a wok over medium-high heat. Cook and stir pork
in hot oil until lightly browned on all sides and cooked through, 7 to 10 minutes.
Transfer meat to a plate.
3. Heat remaining 2 tablespoons sesame oil the wok. Saute green onions, carrot, and
garlic in hot oil until just softened, about 5 minutes. Add cauliflower; cook and stir
until cauliflower had a tender but firm to the bite, 4 to 5 minutes.
4. Stir pork, peas, and ad soy sauce into cauliflower mixture and stir-fry until mixture is
hot and slightly browned, 3 to 5 minutes.
5. Move pork-cauliflower mixture to one side of the wok; pour beaten eggs onto empty
side. Scramble eggs until cooked through, 3 to 5 minutes; stir cooked eggs into the
pork-cauliflower mixture, breaking up any large chunks.

CALORIES 366
TOTAL FAT (G) 19,2
PROTEIN (G) 33,3
46
`
GRILLED SESAME SALMON

OVER CUCUMBER SALAD
INGREDIENTS
24 oz, boneless, raw Salmon
4 tablespoons Sesame Oil
1/3 tbsp Dried Whole Sesame Seeds
4 tbsps Organic Tamari Reduced Sodium

Soy Sauce
6 tsps Sambal Oelek Ground Fresh Chili

Paste
2 cloves Garlic
1/2 cup, sliced Onions
1 cucumber (8-1/4“) Cucumber (with Peel)
2 tsps Olive Oil
2/3 tbsp Unseasoned Rice Wine Vinegar
INSTRUCTIONS
1. In a gallon sized zip top bag combine the sesame oil, sesame seeds (black), tamari
soy sauce, sambal sauce, and 2 cloves of minced garlic. Seal top and shake to
mix. Add the salmon and marinate in the refrigerator for 3-4 hours. Grill on a
preheated grill until crisp and cooked to desired temperature.
2. While preheating the grill, make the cucumber salad. Thinly slice the onon and
cucumber, place themin a blowl and then toss to combine with the olive oil, rice
vinegar and sesaone with salt and freshly ground black pepper. Allow to sit for 30
minutes or until the salmon is cooked through. Serve the salmon over the cucumber
salad.

CALORIES 428
TOTAL FAT (G) 26,4
PROTEIN (G) 39,6
47
`
CHIPOTLE BEEF-STUFFED
PEPPERS
INGREDIENTS
1 cup uncooked instant white rice
1 cup water
1 lb. lean (at least 80%) ground beef
1 (11-oz.) can whole kernel corn, red and

green peppers, drained
2 chipotle chiles in adobo sauce, chopped

(2 tablespoons)
1 egg, beaten
6 oz. (1 1/2 cups) shredded Monterey Jack

cheese
4 medium red and/or green bell peppers
1 cup Old El Paso™ Thick ‚n Chunky salsa
1/4 cup chopped green onions
INSTRUCTIONS
1. Heat oven to 375°F. Cook rice in water as directed on package.
2. Meanwhile, in 12-inch nonstick skillet, brown ground beef over medium-high heat
until thoroughly cooked, stirring frequently. Drain. Add corn, chiles and egg; mix
well.
3. Stir in cooked rice and 1 cup of the cheese. Cut bell peppers in half lengthwise;
remove seeds and membrane. Place cut side up in ungreased 13x9-inch (3-quart)
glass baking dish. Spoon about 3/4 cup beef mixture into each pepper half,
mounding as necessary. Top each with 2 tablespoons salsa. Cover tightly with foil.
4. Bake at 375°F. for 35 to 40 minutes or until peppers are crisp-tender. Uncover;
sprinkle with remaining 1/2 cup cheese and the onions. Bake uncovered an
additional 5 to 10 minutes or until cheese is melted.

CALORIES 595
TOTAL FAT (G) 28
PROTEIN (G) 41
48
`
VEGETABLES STEW WITH CHICKEN
INGREDIENTS
40 g rice
200 g paprika, yellow
200 g cabbage
100 g pores
1 unit carrot
200 g broccoli
5 g chili pepper
120 g chicken thigh meat
INSTRUCTIONS
Add water into frying pan, cut cabbage, cut chicken into small pieces – add everything into frying pan, add
shredded carrots, pore, paprika, broccoli. Stew everything in water. Add spices, salt. Max stewing time – 35
min. Cook rice. Serve everything together.
NUTRITIONAL VALUE
CALORIES 604
TOTAL FAT (G) 9,16
PROTEIN (G) 37
49
`
For 800
calories
50
`
CHICKEN WITH BEEF WITH

RICE BEAN SPROUTS
100 g rice 200 g beef
10 g olive oil 1 ml olive oil
250 g chicken fillet 150 g bean sprouts, green
2 units tomatoes 100 g rice
1 pinch spices
1 unit cucumber INSTRUCTIONS
Fry beef with spices. cook bean sprouts
INSTRUCTIONS
and rice. Serve everything together.
Start to cook rice. Then cut chicken into
small cubes and fry it. Add spices. Serve
it with rices, tomatoes and cucumber. NUTRITIONAL VALUE
with cooked rice and cucumber. CALORIES 778,8

NUTRITIONAL VALUE TOTAL FAT (G) 23,8
CALORIES 776 TOTAL CARBOHYDRATE (G) 89
TOTAL FAT (G) 15,5 PROTEIN (G) 51,9
PROTEIN (G) 67
51
`
TURKEY WITH CHINESE TURKEY

BUCKWHEAT AND
CABBAGE SALADS
INGREDIENTS
1 clove garlic
INGREDIENTS 2 packs peas, freezed

200 g turkey breast 3 tablespoons ketchup
110 g buckwheat 110 g brown rice
200 g cabbage 1 carrot
150 g carrots 1 tablespoon honey
4 ml olive oil 300 g turkey
5 g sugar 50 g red, sweet paprika
10 g lemon INSTRUCTIONS
INSTRUCTIONS Chop turkey and fry it with garlic.
Bake breast in the oven, cook buckwheat. Later add sliced carrots, paprika and
Shred cabbage and carrots, mix everything stew everything. Add ketchup, honey,
with oil, salt, black pepper, sugar and peas and stew a bit longer. Serve
lemon juice. Serve everything together. everything with cooked rice and peas.
with cooked rice and cucumber.

CALORIES 751 CALORIES 794,9
52
`
LENTILS COSCOUS
WITH STEWED
VEGETABLES
240 g lentils 320 g carrots
3 cloves garlic 30 ml lemon juice
1 pinch salt 220 g onion
3 units tomatoes 300 g pumpkin
200 g tomato sauce
INSTRUCTIONS 90 g couscous
Cook lentils, when it will be half done,
30 g honey
add sliced tomatoes, garlic cloves,
salt. Cook until it will be done. INSTRUCTIONS
Cut vegetables into small pieces, fry
NUTRITIONAL VALUE a bit in a pot, add some water, tomato
CALORIES 805 sauce and stew everything with
TOTAL FAT (G) 2,4 favorite spices. Add honey and lemon
juice. Serve with cooked couscous.
NUTRITIONAL VALUE
PROTEIN (G) 55,2
CALORIES 799
TOTAL FAT (G) 3,9
PROTEIN (G) 18,8
53
`
STEWED VEGETABLES WITH CHICKPEAS
INGREDIENTS
2 cloves garlic
1 pinch curry
5 ml olive oil
150 g red, sweet paprika
200 g tomatoes
200 g broccoli
100 g bean sprouts
150 g chickpeas
10 g chili pepper
2 units carrots
INSTRUCTIONS
Cook chickpeas. Cut vegetables. Add garlic, curry into frying pan heat up a bit, then add all vegetables and
stew it. Stewed vegetables mix with chickpeas.
NUTRITIONAL VALUE
CALORIES 793
TOTAL FAT (G) 13
PROTEIN (G) 45,5
54
COPYRIGHT © 2019
BY DO FASTING
All rights reserved. This book or any portion thereof may not be
reproduced or used in any manner whatsoever without the express
written permission of the author, except for the use of brief quotations in a book
review. To contact the author please send an email to hello@dofasting.com.

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NUTRITIONAL VALUE NUTRITIONAL VALUE

CALORIES 106 CALORIES 105

NUTRITIONAL VALUE NUTRITIONAL VALUE

NUTRITIONAL VALUE NUTRITIONAL VALUE

CALORIES 110 CALORIES 91

BROCCOLI FLORETS OATMEAL

NUTRITIONAL VALUE NUTRITIONAL VALUE

CALORIES 105 CALORIES 65

NUTRITIONAL VALUE NUTRITIONAL VALUE

FAT FREE DARK

NUTRITIONAL VALUE NUTRITIONAL VALUE

CALORIES 110 CALORIES 85

CINNAMON APPLE CRANBERRY

NUTRITIONAL VALUE NUTRITIONAL VALUE

HUMMUS WITH ORANGES

NUTRITIONAL VALUE NUTRITIONAL VALUE

NUTRITIONAL VALUE NUTRITIONAL VALUE

NECTARINE CRUNCH BLUEBERRY KALE

fold in raspberries and blackberries. Layer the berry mixture

INGREDIENTS DRESSING INGREDIENTS

1/4 cup scallions chopped 2 tsp fresh lime juice

1/2 cup celery finely chopped 1/2 tsp kosher salt

1/4 cup fresh basil julienned

NUTRITIONAL VALUE (1 CUP)

CHIA SEEDS PUDDING

FRIED EGGS CURD WITH

SALADS WITH FRIED CHEESE

BOILED CHICKEN SALMON STEAK

FRIED SALADS WITH

CHICKPEAS WITH SPINACH

SALADS WITH CHICKEN

ZUCCHINI AND CHICKPEA CHOPS

CHICKEN WITH WHOLE WHEAT PASTA

MEATBALLS WITH FENNEL &

INGREDIENTS FOR THE COURGETTE

1 large egg 1-2 large courgettes

8 garlic cloves, 1 finely grated, 350g frozen soya beans

the other sliced

1-2 tbsp rapeseed oil

500g carton passata

4 tbsp balsamic vinegar

600ml reduced-salt vegetable

POACHED EGGS WITH

NUTRITIONAL VALUE (1 SERVING)

BLUEBERRY PANCAKE BITES

1/4 cup Swerve Sweetener

1/2 tsp vanilla extract

1/2 cup coconut flour

1/4 cup butter melted

1 tsp baking powder

1/2 tsp salt

1/4 tsp cinnamon

1/3 to 1/2 cup water

1/2 cup Wyman‘s frozen wild blueberries

NUTRITIONAL VALUE (4 PANCAKE BITES)

LEMON RICOTTA PANCAKES

MIXED BERRY SYRUP : PANCAKES :

2 tbsp coconut flour

1 1/2 tsp baking powder

1/4 tsp salt

Butter or oil for the pan

NUTRITIONAL VALUE (2 PANCAKES)