5 Best Fasting Mimicking Diet Recipes

Looking for effective ways to improve your health and promote longevity? Consider trying a fasting mimicking diet (FMD)—a type of diet that involves restricting calorie intake for a specific period of time to trigger a host of physiological benefits, such as weight loss, improved metabolic health, and reduced inflammation.

To help you get started with FMD, we’ve gathered a collection of delicious and nutritious fasting mimicking diet recipes that are easy to make and packed with essential nutrients. 

Whether you’re looking for a savory soup, a hearty stew, or a satisfying smoothie, our FMD recipes offer a range of options to suit your taste buds and nutritional needs.

Here on What Diet Is It, we’re passionate about helping people achieve optimal health and wellness through science-backed nutrition and lifestyle strategies. 

Our FMD recipes are designed to support your body’s natural ability to heal and rejuvenate, while providing you with the nourishment and satisfaction you need to stick to your health goals. So why wait?

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5 Fasting mimicking diet recipes

Here are five recipes for a fasting mimicking diet:

Day 1

Spicy Cauliflower and Spinach Soup (makes 2 servings)

  1. Ingredients:
  • 1 tablespoon of coconut oil
  • 1/2 head of cauliflower, roughly chopped
  • 1/2 onion, chopped
  • 1 clove of garlic, minced
  • 1/2 teaspoon of cumin
  • 1/2 teaspoon of coriander
  • 1/2 teaspoon of paprika
  • 1/4 teaspoon of cayenne pepper
  • 3 cups of vegetable broth
  • 1 cup of spinach, chopped
  • Salt and pepper to taste

Instructions:

  1. In a pot, heat the coconut oil over medium heat. Add the onion and garlic and sauté for 2-3 minutes until fragrant.
  2. Add the cauliflower and spices, and sauté for an additional 2-3 minutes.
  3. Pour the vegetable broth into the pot and bring to a boil. Reduce the heat to low and let simmer for 20-25 minutes or until the cauliflower is tender.
  4. Use an immersion blender to blend the soup until smooth.
  5. Stir in the chopped spinach and let simmer for an additional 2-3 minutes until the spinach is wilted.
  6. Season with salt and pepper to taste and enjoy!

Nutrition Info Per Serving: 137.5 kcal, 3.8 g protein, 12.5 g carb, 9.2 g fat

Check out Fasting Mimicking Diet Food List; 5 Food to Eat, & Drawbacks

Greek Salad (1 serving)

Ingredients:

  • 2 cups of mixed greens
  • 1/4 cup of sliced cucumber
  • 1/4 cup of sliced cherry tomatoes
  • 1/4 cup of sliced red onion
  • 1/4 cup of crumbled feta cheese
  • 1 tablespoon of olive oil
  • 1 tablespoon of lemon juice
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, combine the mixed greens, cucumber, cherry tomatoes, red onion, and feta cheese.
  2. In a small bowl, whisk together the olive oil and lemon juice. Season with salt and pepper to taste.
  3. Drizzle the dressing over the salad and toss to combine.
  4. Enjoy!

Nutrition Info Per Serving: 235.7 kcal, 6.8 g protein, 9.5 g carb, 19.6 g fat

Check out Old Fashioned Cucumbers in Vinegar Recipe

Day 2 

Tomato and Lentil Soup (makes 2 servings)

Ingredients:

  • 1 tablespoon of olive oil
  • 1 onion, chopped
  • 1 clove of garlic, minced
  • 1/2 teaspoon of cumin
  • 1/2 teaspoon of coriander
  • 1/2 teaspoon of paprika
  • 1/4 teaspoon of cayenne pepper
  • 1 cup of dried lentils
  • 4 cups of vegetable broth
  • 1 can of diced tomatoes
  • Salt and pepper to taste

Instructions:

  1. In a pot, heat the olive oil over medium heat. Add the onion and garlic and sauté for 2-3 minutes until fragrant.
  2. Add the lentils and spices, and sauté for an additional 2-3 minutes.
  3. Pour the vegetable broth into the pot and bring to a boil. Reduce the heat to low and let simmer for 20-25 minutes or until the lentils are tender.
  4. Add the can of diced tomatoes to the pot and let simmer for an additional 5-10 minutes.
  5. Use an immersion blender to blend the soup until smooth.
  6. Season with salt and pepper to taste and enjoy!

Nutrition Info Per Serving: 264.8 kcal, 5.4 g protein, 24 g carbs, 18.4 g fat

Check out Why are tomatoes bad for you?

Day 3 

Zucchini and Mushroom Frittata (makes 4 servings)

Ingredients:

  1. 1 tbsp olive oil
  2. 2 medium zucchinis, sliced
  3. 2 cups sliced mushrooms
  4. 1/4 red onion, sliced
  5. 8 eggs
  6. 1/4 cup coconut milk
  7. 1/2 tsp sea salt
  8. 1/4 tsp black pepper

Instructions

  1. Preheat oven to 350°F.
  2. Heat oil in a large oven-proof skillet over medium heat. Add zucchini, mushrooms,
  3. and onion and cook until softened, about 10 minutes.
  4. In a bowl, whisk together eggs, coconut milk, salt, and pepper.
  5. Pour egg mixture over the vegetables and cook until the bottom is set, about 5-7 minutes.
  6. Transfer the skillet to the preheated oven and bake until the top is set, about 15 minutes.
  7. Divide into 4 portions and serve hot.

This recipe makes 4 servings.

Nutrition Info Per Serving: 180 kcal, 10 g protein, 5 g carbs, 13 g fat

Check out EASY KETO BREAKFAST IDEAS; EGGS AND ZOODLES

Spinach and Carrot Salad (makes 1 serving)

Ingredients:

  1. 2 cups baby spinach
  2. 1 carrot, grated
  3. 1/4 cup sunflower seeds
  4. 1/2 avocado, diced
  5. 2 tbsp balsamic vinegar
  6. 1/4 cup olive oil
  7. Sea salt and black pepper to taste
  1. Combine the spinach, grated carrot, sunflower seeds, and diced avocado in a bowl.
  2. In a small bowl, whisk together the balsamic vinegar, olive oil, sea salt, and black pepper.
  3. Toss the dressing with the vegetables and enjoy!

This recipe makes 1 serving.

Nutrition Info Per Serving: 500 kcal, 8 g protein, 25 g carbs, 44 g fat

You can mix and match these recipes to create your fasting mimicking diet meal plan. Remember to adjust the portion sizes and the number of servings to meet your daily calorie and macronutrient goals.

Day 4

Portobello Mushroom Burgers (makes 2 servings)

Ingredients:

  1. 2 large portobello mushroom caps
  2. 1/2 red onion, sliced
  3. 1 small avocado, sliced
  4.  2 lettuce leaves
  5.  2 gluten-free burger buns
  6. 1 tbsp balsamic vinegar
  7.  1 tbsp olive oil
  8. 1/2 tsp garlic powder
  9.  Sea salt and black pepper to taste

Instructions

  1. Clean the mushroom caps and remove the stems.
  2. In a small bowl, whisk together the balsamic vinegar, olive oil, garlic powder, salt, and pepper. Brush the mixture over the mushroom caps and let marinate for 10 minutes.
  3. Heat a grill pan over medium-high heat. Add the mushroom caps to the pan and cook for approximately 5-7 minutes on each side, or until they are tender.
  4. While the mushrooms are cooking, toast the buns and assemble the burgers. Layer
  5. lettuce leaves, avocado, and red onion on the bottom bun. Place the mushroom cap on top and add the top bun.

Serve and enjoy!

This recipe makes 2 servings.

Nutrition Info Per Serving: 298 kcal, 7 g protein, 35 g carb, 17.5 g fat

Check out more posts about fasting diet

Green Smoothie Bowl (makes 1 serving)

Ingredients:

  • 1 ripe avocado
  • 1 small cucumber
  • 1 cup spinach
  • 1/2 cup unsweetened almond milk
  • 1/4 cup fresh mint leaves
  • 1 tbsp chia seeds
  • Juice of 1 lime

Instructions

  1. In a blender, combine all the ingredients and blend until smooth.
  2. Pour the smoothie into a bowl and top with additional chia seeds and mint leaves, if desired.

This recipe makes 1 serving.

Nutrition Info Per Serving: 346 kcal, 7.3 g protein, 22.8 g carbs, 28.1 g fat

Day 5

Vegetable Stir-Fry (makes 2 servings)

Ingredients:

  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 1 small head of broccoli, chopped
  • 1 small onion, sliced
  • 2 cloves garlic, minced
  • 1 tbsp coconut oil
  • 2 tbsp tamari sauce
  • 1/4 cup vegetable broth
  • 1 tsp sesame oil
  • 1/4 tsp red pepper flakes
  • Salt and pepper, to taste

Instructions

  1. Heat the coconut oil in a large skillet over medium-high heat. Add the onion and garlic and cook until fragrant.
  2. Add the bell peppers and broccoli to the skillet and stir-fry for 2-3 minutes.
  3. Add the tamari sauce, vegetable broth, sesame oil, red pepper flakes, salt, and pepper to the skillet and stir-fry for an additional 2-3 minutes.
  4. Divide the stir-fry into 2 equal servings and enjoy.

This recipe makes 2 servings.

Nutrition Info Per Serving: 149 kcal, 5.3 g protein, 13.2 g carbs, 9.6 g fat

Lentil and Vegetable Soup (makes 4 servings)

Ingredients:

  1. 1 tbsp olive oil
  2. 1 small onion, chopped
  3. 2 cloves garlic, minced
  4. 2 medium carrots, chopped
  5. 2 stalks celery, chopped
  6. 1 cup dry lentils, rinsed and drained
  7. 4 cups vegetable broth
  8. 1 can diced tomatoes
  9. 1 tsp dried thyme
  10. Salt and pepper, to taste

Check out Microwave recipes; The Cinnamon lentils Mug Cake

Instructions

  1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and cook until fragrant.
  2. Add the carrots and celery to the pot and cook for 5 minutes, stirring occasionally.
  3. Add the lentils, vegetable broth, diced tomatoes, thyme, salt, and pepper to the pot and bring to a boil.
  4. Reduce the heat to low and let the soup simmer for 30-35 minutes, until the lentils are tender.
  5. Divide the soup into 4 equal servings and enjoy.

This recipe makes 4 servings.

Nutrition Info Per Serving: 253 kcal, 14.6 g protein, 41.5 g carbs, 3.1 g fat

How do I make my own fasting mimicking diet?

If you’re interested in making your own fasting mimicking diet, there are a few key things to keep in mind.

  • Make the plan customizable to personal dietary restrictions and preferences
  • More cost-effective than purchasing pre-packaged FMDs
  • Increase your knowledge and awareness of ingredients and nutritional content

Steps to create your own FMD

  1. Consult with a healthcare professional or registered dietitian to determine if an FMD is right for you and what duration to follow
  2. Choose nutrient-dense, low-calorie foods to include in the diet
  3. Calculate and portion out daily caloric and macronutrient needs based on body weight and activity level
  4. Plan and prepare meals in advance to ensure adherence to the FMD guidelines
  5. Monitor physical and mental well-being throughout the duration of the FMD

Conclusion

Finally, it’s important to consult with a healthcare provider before starting any new diet or fasting regimen to ensure that it is safe and appropriate for your individual needs. By following these guidelines and creating a meal plan that works for your individual needs, you can create your own fasting mimicking diet and potentially reap the health benefits associated with this approach.

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