3 Plant-Based Recipes for a Successful Fasting Mimicking Day

Experimenting with the Fasting Mimicking Diet (Which we learned about in Tuesday’s newsletter - click here if you missed it) doesn’t mean you need to sacrifice taste, satisfaction, or your values. With a little intention, you can create delicious, plant-based recipes that keep you in a fasting state—while giving your body the nourishment it needs to thrive.

Breakfast: Avocado & Chia Pudding with Citrus Zest
Creamy, gut-friendly, and blood sugar stable.

Why it works:

• Healthy fats keep you full and support hormone production

• Chia seeds offer fiber + slow-release energy

• Citrus supports digestion and vitamin C intake

Ingredients (1 serving):

• 1 tbsp chia seeds

• ¼ avocado, mashed

• ½ cup unsweetened almond or hemp milk

• ½ tsp vanilla extract

• Zest from ½ orange or lemon

• Optional: a few berries

Instructions:

1. Combine all ingredients in a jar or bowl.

2. Stir well and refrigerate for at least 30 minutes (or overnight).

3. Top with lemon zest and enjoy chilled.

Approximate calories: ~180 kcal

Lunch: Zucchini Noodle Bowl with Olive-Tahini Dressing
Fresh, crunchy, and loaded with healthy fats.

Why it works:

• Zucchini is high in water and fiber but low in calories

• Tahini + olive oil support satiety and nutrient absorption

• Cucumber and herbs support hydration and digestion

Ingredients (1 serving):

• 1 medium zucchini, spiralized

• ½ small cucumber, thinly sliced

• 1 tbsp tahini

• 1 tsp extra virgin olive oil

• 1 tsp lemon juice

• ½ clove garlic, grated

• Pinch of sea salt

• Fresh parsley or basil

Instructions:

1. Mix tahini, olive oil, lemon juice, garlic, and salt to make dressing.

2. Toss zucchini noodles and cucumber with the dressing.

3. Garnish with herbs and serve.

Approximate calories: ~200 kcal

Dinner: Roasted Cauliflower & Walnut "Rice" Bowl
Warm, grounding, and deeply nourishing.

Why it works:

• Cauliflower and mushrooms support liver detox and digestion

• Walnuts offer anti-inflammatory omega-3s and healthy fats

• Lightly cooked foods support absorption and reduce digestive load

Ingredients (1 serving):

• 1 cup cauliflower florets, chopped fine (or riced)

• ¼ cup mushrooms, diced

• 1 tbsp walnuts, chopped

• ½ tbsp olive oil

• ¼ tsp turmeric + pinch of black pepper

• Salt, lemon, and fresh thyme

Instructions:

1. In a pan, heat olive oil and sauté cauliflower and mushrooms with turmeric and pepper.

2. Add salt and thyme. Stir in walnuts at the end for crunch.

3. Serve warm with a squeeze of lemon.

Approximate calories: ~225 kcal

What’s Next?

Try these meals on a 1 day FMD — or rotate them into your regular routine for a light, longevity-focused reset.

Eat light. Live bright.

Live Better, Live Plant-Based 🌱