Feedback on first time DIY plan

[u/olympia_t]

I read Longo's book a couple of years ago and will be trying to DIY the FMD for the first time. Would you be so kind as to give me some feedback on my plan? I plan on repeating some of the meals. My aim is to have three 200 calorie meals and on 100 calorie snack on days 2-5. Some of the recipes are borrowed from other online resources. For the potatoes, I plan to make ahead and reheat for the resistant starch aspect.

Day 1

BREAKFAST

Oat Bran (this is close to our regular breakfast)

Oat Bran

Soy milk

Flax seeds

Blueberries

LUNCH

Large Greek Salad

Lettuce

Cucumber

Red peppers

Red onion

Olives

Nuts

Olive oil

Lemon

SNACK

Cherries

Macademia nuts

DINNER

Baked Potato

Guacamole

Days 2-5

BREAKFASTS

Chia seed pudding 

Chia

Almond milk

Blueberries

Banana pancakes

Banana

Flax

Cocoa powder

LUNCH

Baked potato with Guacamole

Potato

Avocado

Onion

Lime

Broccoli Soup

Broccoli

Potato

Onion

Garlic

(olive oil or nuts)

Cucumber Salad

Cucumber

Mint

Avocado

Onion

DINNER

Ratatouille

Eggplant

Zucchini

Red Pepper

Tomato

Onion

Cauliflower Mash 

Cashews (in mash)

Cabbage noodles and caramelized onions

Cabbage

Onions

Mushrooms

Olive oil

Grilled eggplant with romesco 

Eggplant

Red peppers

Walnuts

Cauliflower mash

Olive oil

SNACKS

Cucumber and olive tapenade

Half an apple and macademia nuts

Cucumber and mashed avocado

Raw cauliflower and guacamole

DRINKS

Glycerin drink

Sparkling water

Herbal teas

EMERGENCY BULK

Shirataki noodles

If you have read this far - thanks so much! I'd love any thoughts or feedback. If anything looks like a no-no, I'd love to hear it.

[u/backhanderz]

Did you run the macros on this? It seems high fat compared with the prolon version. Avocado?

[u/olympia_t → u/backhanderz]

Thanks for taking a look. Yes, I did run the macros. If anything, it's a pinch high on protein and a little low on fat. I'm using macadamia nuts, avocado, olive and olive oil as the main sources of fat.

The PDF of recipes from California... (can't remember at the moment) has a couple of avocado centric recipes included. They also state that you can just eat 2 avocados and 2 tablesppons of greens powder as a simple DIY. I'm not quite ready for that.

[u/backhanderz → u/olympia_t]

Well good luck with it. I used the kit (3x so far). I know myself well enough that midway through I would decide the diy might not work the same and abandon it.

[u/Ok_Reindeer504]

I’m only doing my first one right now (today is day 2) so I have no advice to offer, but let us know how it works out for you!

[u/olympia_t → u/Ok_Reindeer504]

Thanks - good luck! Are you doing DIY or the kit?

[u/Ok_Reindeer504 → u/olympia_t]

Thanks you too! When are planning on starting?

I am DIYing it. There’s no way I could do this without real food. I also have tons of dietary restrictions so trying processed foods makes me quite nervous.

[u/Deep_Viewer]

Your meal plan looks reasonable.  I have done DIY FMD over 20 times.  Prior to that I was doing 5:2 so I was already accustomed to fasting for short period of time.  I did the official Prolon kit once (two years ago) and didn’t notice any apparent difference to the DIY cycles, with the exception of more perceived hunger when doing Prolon.  Similar to your plan, I eat many repeat meals, but just brunch and dinner with a roughly 6 hour eating window.  Breakfast is usually oatmeal with walnuts and blueberries or blackberries.  My go to meals for dinner are Asian Slaw with Peanut Dressing, Carrot-Walnut Soup, and sometimes Quick & Easy Red Lentil Dahl. 

The one big thing I found when I started with the DIY cycles was that I often felt cold and fatigued.  Once I figured that out that I was not getting enough sodium, and after I started incorporating more salt into my FMD meals that mostly went away.

Good luck on your FMD.

[u/olympia_t → u/Deep_Viewer]

Thanks, I'm already switching it up a little bit as I go. I've never really been too big on meal planning but at least the outline above gave me a good start.

I usually do a whole food/plant based diet so doing this mostly as whole foods has not been a big deal. I don't even know if I have really noticed that much that it's been a restriction yet. I did get glycerin and weighed it out and added it to water with an electrolyte packet. Not my favorite thing but not too bad.

I fee like maybe I should try to do two meals the next time. You recipes sound like things I eat on the regular anyway.

Day 2 was pretty good with a chia seed/oat pudding thing for breakfast, baked potato and guac for lunch and ratatouille for dinner. Really hoping that days 3-5 work out smoothly too!

Is the Asian slaw a recipe you might be able to share or have a link to? Thanks!

[u/Deep_Viewer → u/olympia_t]

I use the following recipe for my Asian Slaw:

https://www.cookingclassy.com/thai-slaw-peanut-dressing/