Fasting Mimicking Diet (FMD)

The Fasting Mimicking Diet is a 5 day plan developed by Dr. Valter Longo that has benefits of a prolonged water fast while still allowing you to eat, which means you have greater energy and lose less muscle mass from the fast. The meals are calorie restricted and have very precise macro nutrient proportions. There are many health benefits of prolonged fasting that have been scientifically studied; in particular it triggers a reset of the immune system and improves insulin sensitivity. The ProLon site has full details of their FMD plan and the science behind it.

On this page you’ll find my whole-foods version of the ProLon FMD (which is mostly freeze dried package foods). I created this nutritionally equivalent alternative because I didn’t like some of the ingredients in the packaged plan and also prefer fresh food for a variety of reasons.

OVERVIEW of my homemade FMD: Like the commercialize plan, Day 1 has roughly 1100 calories while days 2-5 have roughly 700 calories each. The all plant-based foods include granola, soup, seed bread, a small salad with lemon-miso dressing, and snacks (blueberries, olives, quinoa and sauerkraut). I modified recipes I prepare on a regular basis and used the Cronometer app to double check the total nutrient profile of each food and each day of the plan. The ProLon plan is expensive ($250 for 5 days) but much more convenient that this alternative. I haven’t priced it out but my version has a large number of ingredients involved, some of which may not be common in most households, and requires an investment of time in the kitchen preparing the food up front.

The pay off is fresh food with minimal time required in the kitchen during the fast. You’ll need a kitchen scale because the recipe ingredients are precise and are measured in grams.

The granola, soup, and seed bread can be made in advance and stored in the freezer until the night before each day of the fast. The salads and snacks can be portioned out into mason jars or small ramekins for each day so only a small amount of assembly is needed each day during the fast. The same soup is eaten across all 5 days, although different spices can be added each day for variety.

Here are the recipes and a couple reference documents:

• Daily Meal Reference Chart
• Portion Calculator
• FMD Soup Recipe
• FMD Seed Bread Recipe
• FMD Granola Recipe
• FMD Salad, Dressing, and Snacks

Southwestern Quinoa Salad

Great as a side dish or main course, try rolling it up in a wrap with some chicken, or serve with crunchy bean chips.

Ingredients

• 1 c Red or White Quinoa
• 1 can organic black beans
• 1/2 small red onion, minced
• 2 cloves garlic, minced or crushed
• 1 jalapeno, minced
• 1/3 c fresh cilantro leaves, chopped
• 1 3/4 t cumin (or adjust to taste)
• 1 t sea salt (or adjust to taste)
• 1/2 c organic grape tomatoes, chopped (optional)
• 1/2 c frozen organic corn kernals (optional)
• 2T olive or avocado oil
• 2T fresh squeezed lime juice
• garnish:  1 sliced avocado and extra cilantro sprigs or lime wedges

Directions

• cook the quinoa and cool
• rinse beans thoroughly
• combine everything except the tomatoes, oil, and lime in a bowl, and adjust cumin and salt to taste.
• mix oil and lime juice in a small bowl and incorporate into quinoa, adjust amount to taste (just a hint of lime is best, it shouldn’t be the primary flavor)
• gently stir in tomatoes and allow flavors to mingle for a half hour or more before serving
• serve at room temperature or store in fridge

Aloe Gel

Aloe has many health benefits and this recipe is great to have on hand for use on burns or in protein shakes.

• Cut spines off edges off large aloe leaf

• Lean leaves upright in tall jar to drain for 10 minutes minimum, then rinse  away bitter drainage

• soak leaves in purified water minimum 10 minutes, rinse

• Use knife to cut away skin from top side of leaf

• Scoop out gel with spoon and add to blender

• Add a teaspoon of lemon juice, 500mg powdered Vitamin C or 400 IU vitamin E for every 1/4 cup of gel, as preservative

• Blend at high speed until smooth, the gel will be foamy.

• Pour gel into sterile jar and store in fridge or pour into mini cube tray and freeze

Turmeric Tonic

Ingredients

• 2 c coconut water
• 2 inch knob fresh turmeric (1 oz weighed) OR ½ – 1 teaspoon dried turmeric
• 1 inch fresh ginger root (about ½ oz weighed)
• 1 lemon
• ¼ t sea salt
• 1 T coconut nectar OR liquid stevia to taste

Directions

• Juice the turmeric and ginger root and lemon (remove lemon skin first)*
• Combine juice with remaining ingredients and serve

*If you don’t have a juicer handy, put the turmeric/ginger in a blender with some of the coconut water and process until it’s finely shredded, then strain the liquid through a fine mesh sieve.

For better absorption of turmeric, serve with food containing fats and black (or white) pepper.

Instant pot dried beans

• Rinse and sort 1 pound (2 cups) dried beans–make sure there are no rocks that have snuck in. Soak beans overnight, drain and rinse.
• Place dried beans in your Instant Pot with 8 cups water. Optional:  Add a quartered onion and bay leaf or replace water with broth for flavor  2 c dry = 6 cups cooked
• Cook on high pressure for directed time, allow pressure to release naturally for at least 20 minutes.
• Store beans in airtight jar in fridge or freeze in food saver bags.

INSTANT POT BEAN COOK TIME

• Black Beans–30 Minutes on High Pressure
• Chickpeas–40 Minutes on High Pressure
• Kidney Beans–35 Minutes on High Pressure
• Mung Beans —10 Minutes on High Pressure
• Pinto Beans–25 Minutes on High Pressure
• Navy Beans–30 Minutes on High Pressure
• Great Northern Beans– on 35 Minutes High Pressure

Instant Pot Wild Rice

Ingredients

• 1 c wild rice
• 1 1/2 c + 1/2 c purified water

Directions

• Add steam rack and 1/2 c water to pot
• Place rice and 1 1/2 c water in heat-safe bowl and place on rack inside pot
• cook at high pressure for 16 minutes, then natural pressure release. Allow to sit for 10-15 extra minutes to soak up any excess water, or strain water immediately for a chewier texture.

4 minute Boiled Eggs

These boiled eggs are perfect every time with a creamy yolk and easy to peel.

Ingredients

• Fresh Eggs
• Water

Directions

• Place a dozen (or desired number) of eggs on rack in Instant Pot add 1 cup water.
• Cook on high pressure for 4 minutes and quick release steam.
• Plunge cooked eggs immediately into a bowl of water with ice cubes, let sit for at least 5 minutes, store in refrigerator.

Alternative Method on Stovetop: Boil eggs for 10 minutes and plunge in ice water bath.

Instant Pot Oats

Ingredients

• 1 c water
• 1 c steal cut oats
• 1.5 c liquid: half nut milk and half water works well
• 1/8 c flaxseed meal (optional)
• MCT or coconut oil
• coconut palm sugar or Lakanto
• sea salt

Directions

• Add steam rack and 1c water to pot
• Combine liquid, oats and flaxseed meal in heat-safe bowl and place on rack inside pot
• Cook at high pressure for 8 minutes, then natural pressure release (approx 10 minutes)
• For each serving mix in a spoon of mct/coconut oil, lakanto/coconut palm sugar, and sea salt to taste.  Drizzle with more nut milk, add berries if desired.

Rolled Oats Variation: instead of 3:1 liquid oats ratio use 3:2, and reduce cook time from 8 to 3 minutes.

Roasted Beet and Kale Salad

This hearty salad has a Greek flare and is served warm or at room temperature.

Ingredients

• 1-2 bunches kale leaves, ribs trimmed
  away, sliced into bite sized pieces
• 3-4 medium beets, peeled and sliced
• 1-2 red onions, quartered and sliced
• olive oil
• sea salt
• ¼ t white or black pepper
• 1 t Italian seasoning
• handful of pistachios, chopped
• 2 T feta cheese, crumbled (optional)
• Greek Lemon Vinaigrette

Directions

Preheat oven to 400˚ (F).

Roast beets: Cut peeled beets into bite sized slices and toss in a bowl with 1 T olive oil. Roast on a baking sheet in oven for about 45 minutes, until al dente. Add onions to roast in the last 15 minutes.

Roast Kale and Onions: Toss kale with a drizzle of olive oil, ¼ t salt, pepper, and Italian seasoning. Spread on a baking sheet and roast for 10-15 minutes, until kale is crisp.

Heat pistachios in skillet over medium heat until just warmed (not browned).

Spread roasted kale on a platter and drizzle with up to 1/2 of the dressing. Toss roasted beets and onions with remaining dressing and spread out on top of the kale bed. Top with pistachios and feta and serve.

Greek Lemon Vinaigrette

Ingredients

• 4 T olive oil
• 2 T lemon juice
• 1 T honey (can substitute with coconut palm sugar)
• 1 garlic clove, crushed or diced
• 1 t dried oregano
• 1/8 t sea salt

Directions

Add ingredients to a small jar and whisk or shake vigorously until well combined.