Fast Day Menu

Finally, what you’ve been coming here for…the food.

On those days when calories are scarce and I’m afraid I’ll forget what food actually tastes like, how do I remind myself? Here’s a menu I do a lot because it has very simple ingredients that any basic person, like myself, would have in their kitchen anyway.

Breakfast: An egg on toast.
Wait…that sounds like what normal people have for breakfast. Amazing, right?
When I’m able to cook at home, this is a great way to start the day: carbs, protein, and coffee too! I even forget for a moment that I’m fasting…but then I snap out of it so I don’t have to start over again tomorrow. That would suck.


Here’s what I use:
1 Egg: 90 cal.
1 Slice Toast: 70 cal.
Non-stick cooking spray: 0 cal.
Coffee: 0 cal.
1 Tbsp. 2% Milk: 10 cal.  

Breakfast Total: 170 cal.

Occasionally, I scramble the egg, but love a runny yolk. Since I use no fat to cook the egg, over-easy is the best way to go because I just coat the bottom of the pan with non-stick spray, cover the egg, and let it steam cook. Non-stick spray is one of my ‘fast cooking’ staples. I NEVER use it on non-fast days. Extra virgin olive oil is my jam. It’s a small sacrifice I make to save a significant amount of calories and I just keep in mind: I can have my EVOO tomorrow!


IMG_0499Dinner: Shrimp Stir-Fry

This is a great 5-ingredient dish. I happened to have frozen shrimp on hand and had just bought a bag of mixed vegetables at the grocery store earlier in the week. I could have used EVOO, but I chose safflower because it’s neutral-flavored. Here’s the ingredient breakdown:

1/2 tsp. Safflower Oil: 20 cal.
1 Clove Garlic: 1 cal.
Mixed Vegetables: 60 cal. (In this case, a bag of broccoli, carrots, & snow peas)
150g Frozen Shrimp: 103 cal.
1 Tbsp. Soy Sauce: 10 cal.
Dinner Total: 194


I heated the oil and sautéed the garlic for a minute. Then, I threw in the vegetables and tossed them around for 5 minutes. Next, I added the frozen shrimp and soy sauce and cooked until the shrimp were done.

IMG_0504The next time I make this, I will defrost the shrimp first. It took about 10 minutes for them to thaw out and cook in the pan. Because of that the vegetables were in the pan too long and got too soft for my liking.


At this point, I had consumed under 400 calories and with some blueberries in the fridge, I had something sweet to end the day.

150g Blueberries: 90 cal.




Total for the day: 454 cal. 


If I were a dude, I’d be allowed 100 more calories. I could have doubled up on the shrimp at dinner or had an extra egg at breakfast.

I think I’ve shown it’s not difficult to eat well while fasting with simple ingredients, a little time, and mediocre cooking skills. The hardest part of creating this menu was doing the math, but it gets easier. So does skipping lunch.


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