Articles and Guides/ Cleanse and detox/ Latest Posts/ Popular Guides/ Vegan

5-Day Fasting Mimicking Diet Meal Plan (Do It Yourself)

5-Day Fasting Mimicking Diet Meal Plan

Taking on a fasting-mimicking diet (FMD) can seem daunting, especially if you’re counting calories for the first time. Inspired by the longevity research of Dr. Valter Longo and Dr. Steven Gundry, I’ve created a 5-day Fasting Mimicking Diet Meal Plan, Do-It-Yourself style. It’s a vegan, low-lectin, and relatively low-histamine plan designed to be both accessible and affordable.

This meal plan was created for my mom and me but leaves room for flexibility. Adapt it to suit your location and the available seasonal produce.

What is a 5-day fasting-mimicking diet?

Developed by biogerontologist Dr. Valter Longo at the University of Southern California, the 5-day FMD is a nutritionally rich, low-calorie diet that simulates the benefits of a water fast. The potential health advantages of this diet, as highlighted by both Dr. Longo and Dr. Gundry, include:

  • Autophagy (cell recycling)
  • Detoxification
  • Deep healing
  • Metabolic reset

While the FMD offers a myriad of benefits, it’s crucial to always prioritize safety. If you have medical conditions or a history of eating disorders, consulting your medical provider before embarking on this diet is essential.

Dr. Valter Longo is cautious regarding DIY fasting-mimicking diets. He advises medical supervision. Please do not make any drastic changes in your diet without consulting with your doctor, especially if:

  • you take medication like insulin, statins, steroids, immunosuppressants, etc
  • you have diabetes, low blood pressure, cancer, or other medical conditions
  • you have a history of eating disorders
  • you have a very low BMI or are underweight or frail
  • you are over 65 years old

For more in-depth information on this topic, I recommend reading The Longevity Diet by Valter Longo, PhD or watching some of his more recent podcasts or interviews, like this one on The Dr. Gundry Podcast, published in May 2022. The Longevity Paradox, How to Die Young at a Ripe Old Age, by Dr. Steven Gundry, was another source of inspiration for creating this meal plan.

If you prefer to start with the original Fasting Mimicking Diet, you can purchase the 5-Day Prolon Fasting Nutrition Kit (this link is not affiliated in any way).

Rules for the 5-day fasting-mimicking diet meal plan

  1. Calorie-Restricted: Limit your daily intake to 900 calories or fewer. According to Dr. Gundry, this mirrors the benefits of a full month of continuous calorie restriction.
  2. Vegan: The plan is entirely plant-based, excluding all animal proteins and dairy.
  3. Lectin-Light: Avoid plants with a high lectin content. Beans and legumes should be soaked and pressure-cooked to minimize lectin content, with a daily maximum of one cup (8oz).
  4. Whole Foods Only: No ultra-processed processed foods are allowed.
  5. Sugar-Free: Exclude sugars, including most fruits. A limited quantity of berries and a minimal amount of honey is acceptable.
  6. Nutrition-Dense: Adhere to a nutritarian approach, focusing on nutrient-rich foods that are low in calories. Don’t deprive yourself of essential nutrients. Consider incorporating microgreens and sprouts into the menu to enhance nutrition without added calories.

Transition after the 5-Day FMD

After the five days, transition with a day of plant-based, normal-calorie diet. Include complex carbs like sweet potatoes, beans, or lectin-free grains.

Note: While this plan is generally considered low in histamines, it’s essential to note that some lists may not categorize beans as such. However, many foods in this cleanse possess anti-histamine properties. If needed, ingredients like avocado and cacao can be substituted.

About sourcing and cooking methods

For optimal nutrition, prioritize sourcing local, organic, in-season produce, and try to eat a mix of both raw and cooked vegetables. The aim isn’t perfection but making the most of what’s readily available. For instance, while residing in Romania during autumn, I wouldn’t actively seek tropical ingredients.

For a concise shopping guide and a detailed overview of lectin-free foods, refer to my article The Plant Paradox Shopping List (A Lectin-Free Food List – PDF).

Accessibility of this 5-day fasting-mimicking diet meal plan

Because I wanted to inspire my mom who joined me in this cleanse, I aimed to design a simple yet effective plan using ingredients commonly found in Romanian markets (where my mom lives).

Regardless of your location, you’ll find the list familiar and adaptable. So long as you adhere to the fundamental guidelines, feel free to incorporate locally available ingredients.

For those who have considered the original Prolon 5-day fasting-mimicking diet but found it too expensive or inaccessible, consider this your starting point. Once you’ve understood the basics, adapt this plan to suit your preferences.

Beans and legumes, preparation and storage

In this diet plan, beans and legumes will be a part of every meal. It’s essential to soak and pressure-cook them to reduce harmful lectin levels.

Lentils are rinsed thoroughly and pressure-cooked for 15 minutes, without soaking. But be careful, some lentils can go to much if overcooked, so is better to stick to green lentils, also called French lentils, as they hold their shape well.

Chickpeas, on the other hand, should be soaked overnight, rinsed multiple times, and pressure-cooked for approximately 24 minutes. To ensure optimal cooking, I don’t add salt to the cooking water.

Black beans require a solid 25-minute pressure cook.

Efficient bean preparation

For a hassle-free experience with the DIY fasting-mimicking diet, prepare beans beforehand and freeze them. This allows you to directly use them for stews or other dishes.

Organic canned beans that have been soaked and pressure cooked are also an option. In the United States, Eden and Jovial brands are my favorite choices.

Bean stewing is straightforward. Begin with a small amount of extra virgin olive oil (or an oil of your choice), sauté onions until they’re aromatic, add garlic and beans, and pour a bit of water to prevent sticking. Should you opt for other greens, like kale, add them towards the end of the cooking process. Fresh herbs like parsley and cilantro enhance the flavor profile and the nutrition of the dish.

Dive deeper into the world of beans with my article: Reintroducing Beans. Three Easy and Delicious Recipes.

Gundry MD Chef’s Select Organic Olive Oil

The Gundry MD Chef’s select organic olive oil is a robust, delicious olive oil that you can cook healthy meals with. You will save more than 25% and up to $54.00 when buying it on my Ambassador Store.

Buy Gundry MD Chef’s Select Organic Olive Oil for your 5-day fasting-mimicking diet meal plan here.

Freeze beans in Souper Cubes

Meal planning doesn’t inherently resonate with me, given my impromptu cooking style. Yet, certain hacks have considerably simplified my cooking process. Pre-soaking, pressure-cooking, and freezing beans and lentils in separate portions are my top recommendation. I use Stasher bags and Souper Cubes.

Spices and salt for the 5-day fasting-mimicking diet meal plan

During my cleanse, I embraced simplicity, chiefly using Herbs de Provence, complemented by salt and pepper. Enhance flavors using fresh herbs like cilantro, parsley, dill, rosemary, thyme, oregano, and basil.

Although pesto is a great addition to everyday meals, it is problematic during this cleanse due to its high-caloric content from oils.

Speaking of seasonings, adjust salt to your palate. Remember, salt is vital, especially when cutting out processed foods laden with it. I opted for Himalayan pink salt. For those in the US, I’d recommend mineral-rich Redmond Real sea salt or a good quality iodized sea salt.

Alternatively, introduce seaweeds into your meals for a burst of umami and a natural source of iodine.

Counting calories for the 5-day fasting-mimicking diet meal plan

While I never typically count calories and would advise against it in normal circumstances, when adhering to a calorie-restricted meal plan, it’s unavoidable.

I realized during this process that it’s easy to underestimate our caloric intake. Thus, careful portion control was crucial to maintaining a daily intake of under 900 calories, especially when it came to oils, nuts, beans, and starchy vegetables.

Calories in beans and oils

While beans and legumes are part of this plan, it’s important to monitor your consumption due to their calorie content. This plan recommends a maximum daily intake of 8oz (1 cup) of beans or legumes.

To make the experience more palatable for my mother, I incorporated chickpeas and lentils in nearly every meal, but I kept it to a maximum of 1/2 cup per meal.

Oils are another high-caloric food that we need to monitor. My choice of oils for this plan are extra virgin olive oil, coconut oil, and sesame oil.

Here’s a rough breakdown of the estimated calorie content for the ingredients that are calorie-rich:

  • 1 cup of boiled lentils – 230 calories
  • 1 cup of boiled chickpeas – 267 calories
  • 1 cup of boiled black beans – 227 calories
  • 1 tablespoon of extra virgin olive oil – 119 calories
  • 1 tablespoon of avocado oil – 124 calories
  • 1 tablespoon of coconut oil – 117 calories
  • 1 tablespoon hemp seed oil – 126 calories
  • 1 tablespoon tahini (sesame seed butter) – 89 calories
  • 2 tablespoons hemp seeds – 111 calories
  • 1 Brazil nut (1 kernel) – 33 calories
  • 10 olives – 59 calories
  • 1 cup full-fat coconut milk (canned) – 552 calories

Preparing sweet potatoes

While most vegetables and greens have a low-calorie content, and you shouldn’t stress about how much you are eating, starchy vegetables like sweet potatoes require monitored portions. 100 grams of cooked sweet potato, which is a little less than 1/2 cup, has 86 calories.

Sweet potatoes should be cooked, cooled, and then reheated for enhanced nutritional benefits. This process increases resistant starch and ensures slower sugar absorption.

I love to bake them whole, cool them overnight, or for a few hours, then reheat them before serving.

Preparing non-starchy vegetables

Consuming vegetables in various forms, from raw, to steamed, to roasted, is beneficial to maximize nutrient intake. While I like raw cauliflower, I usually cook broccoli. Similarly, I enjoy both raw cabbage salad and roasted cabbage.

If you have trouble digesting raw vegetables, swap the raw vegetables in this plan with the cooked version.

Here’s a calorie breakdown for some of the vegetables used in this plan:

  • 1 head large cauliflower (840g) – 209 calories
  • 1 bunch broccoli (608g) – 205 calories
  • 1 medium onion – 44 calories
  • 1 cup chopped cabbage – 22 calories
  • 1 bulb fennel – 73 calories
  • 1 raw carrot – 30 calories
  • 100g raw beets – 43 calories
  • 200g asparagus – 40 calories
  • 100g sweet potato (approx. 1/2 cup) – 86 calories

The 5-day fasting-mimicking diet meal plan

There are different ways to split the allowed food/calories throughout the day, but we chose two meals a day: lunch and early dinner, which is our regular schedule anyway.

Our first meal was around noon, and dinner was no later than 6 pm. Sometimes we had snacks in between and coffee in the morning.

Don’t bother counting calories for non-starchy vegetables, as they are very low in calories. Monitor only the high-calorie ingredients: oil, beans, nuts and seeds, and starchy vegetables.

Day 1

Ingredients: Extra virgin olive oil (EVOO), hemp seed oil, red onion, leeks, cauliflower, asparagus, fennel, garlic, ginger, hemp seeds, sweet potato, cooked lentils, broccoli, arugula, olives, herbs de Provence.

Meal 1: Veggie Hash with Leeks, Cauliflower, and Asparagus (246 calories)

  • Sauté leeks, onions, and ginger in a small amount of oil until translucent. About 1 tablespoon of oil for 2 servings should suffice.
  • Add garlic, followed by cauliflower (either riced or finely chopped).
  • After a few minutes, add the chopped asparagus.
  • Season with salt, pepper, and Herbs de Provence.
  • Garnish with hemp seeds and a light drizzle of olive or hemp seed oil. For caloric values, refer to the ingredient list above.

Meal 2: Buddha Bowl with Lentils, Sweet Potato, and Broccoli (317 calories)

  • Sauté red onion, then mix in lentils and fresh garlic, cooking until creamy.
  • Season and possibly add parsley or cilantro for garnish.
  • Pair with steamed broccoli florets, pan-seared slices of pre-baked sweet potato seasoned with Herbs de Provence, and a side of green salad or arugula, topped with olives.
Veggie hash with leeks, cauliflower, and asparagus (246 calories)
Buddha bowl with lentils, sweet potato, and broccoli (317 calories)

Day 2

Ingredients: EVOO, hemp oil, kohlrabi, avocado, carrot, asparagus, olives, figs, arugula, chickpeas, tahini, nigella sativa seeds, red cabbage, leeks, fennel, ginger, cloves, mache salad, sweet potato.

Meal 1: Veggie Platter & Hummus (456 calories)

  • To make the hummus, mix in a blender: 1/2 cup chickpeas per serving, 1/2 teaspoon tahini per serving, 1 teaspoon extra virgin olive oil per serving, lemon juice, salt. Optionally you can add cumin and garlic. Sprinkle with some toasted nigella sativa seeds.
  • Serve with steamed asparagus, and fresh slices of kohlrabi, carrot, and optionally radishes.
  • Accompany with a green salad, olives, a quarter of an avocado, and an optional fig. (Note: Figs are botanically flowers, not fruits.)

Meal 2: Roasted Cabbage with Sweet Potato and Green Salad (350 calories)

  • Combine cabbage, leeks, fennel, and seasonings in an oven dish and bake at 375F for about 30 minutes.
  • Optionally, add chickpeas for protein or sprinkle with hemp seeds.
  • Serve with a green salad and half a reheated, pre-baked sweet potato (approximately 1/2 cup).
Raw veggie platter with hummus (456 calories)
Roasted red cabbage with sweet potato and green salad (350 calories)

Day 3

Ingredients: EVOO, hemp oil, lentils, red onion, garlic, beetroot, horseradish, Brussels sprouts, cauliflower, coconut milk, chickpeas, asparagus, arugula, mache, olives.

Meal 1: Lentil Stew with Brussel Sprouts and Beetroot Salad (350 calories)

  • Sauté onion, then add lentils and seasonings.
  • Pair with boiled Brussels sprouts and a beetroot salad mixed with horseradish, olive oil, and apple cider vinegar. Note: Be cautious with horseradish potency.

Meal 2: Cauliflower Mash Bowl with Chickpeas, Asparagus, and Green Salad (470 calories)

  • Blend steamed cauliflower with 1/8 cup coconut milk and seasoning.
  • Sautee chickpeas with red onion, garlic, and seasonings, in one tablespoon of EVOO (for 2 servings).
  • Serve the mashed cauliflower with sautéed chickpeas, steamed asparagus, a green salad, olives, and drizzle with EVOO and apple cider vinegar.
Stewed lentils with Brussels sprouts and beetroot salad (350 calories)
Cauliflower mash with chickpeas, asparagus and green salad (470)

Day 4

Ingredients: EVOO, hemp oil, lentils, red onion, garlic, kale, cauliflower, asparagus, olives, arugula, sweet potato, hummus, cabbage, carrots.

Meal 1: Buddha Bowl with Lentils, Kale, Asparagus, Cauliflower, and Green Salad (350 calories)

  • Prepare lentils as in the previous days, but mix in some kale or other leafy greens.
  • Accompany with steamed asparagus, cauliflower (raw or steamed), a green salad, fresh herbs, and a drizzle of oil.

Meal 2: Hummus & Sweet Potato Platter with Cabbage Salad (420 calories)

  • Serve warmed, pre-cooked sweet potato with a cabbage salad, hummus, raw vegetables, and a green salad. Adjust hummus and sweet potato quantities as desired to meet the required calories.
Buddha bowl with stewed lentils and kale, asparagus, cauliflower and green salad (350 calories)
Hummus and sweet potato platter with cabbage salad (420 calories)

Day 5

Ingredients: EVOO, hemp oil, cabbage, ginger, red onion, garlic, bay leaves, cloves, nutmeg, herbs de Provence, sweet potato, lentils, broccoli, cauliflower, and arugula.

Meal 1: Roasted Cabbage & Sweet Potato (350 calories)

  • Prepare cabbage as in Day 2 (varieties like napa or savoy are acceptable) and sauté pre-cooked sweet potato slices in EVOO, with spices (not more than 1/2 medium potato).
  • Serve with olives and a sprinkle of hemp seeds.

Meal 2: Buddha Bowl with Lentils, Broccoli, and Crunchy Cauliflower (300 calories)

  • This was the Meal Finale, so I didn’t have much inspiration for cooking.
  • Combine plain pressure-cooked lentils, raw cauliflower, steamed broccoli, and olives on a bed of arugula. Dress with EVOO and seasonings. You can cook the cauliflower if you prefer.
Roasted cabbage with scalloped sweet potato (350 calories)
Buddha bowl with lentils, broccoli, and crunchy cauliflower (300 calories)

Fasting-Mimicking Diet, Soup Recipes

While creating this plan, I wasn’t initially drawn to soups, but they can be an invaluable addition, especially if you do this fast in the cold season.

Plant-based soups are nutrient-rich, low in calories, easy to prepare, and can replace any of the meals above. They are also great for people struggling to digest raw or minimally cooked vegetables.

General Soup Preparation Method:

  1. Sauté a mix of finely chopped vegetables, such as onions, leeks, carrots, parsnips, celeriac, celery, and fennel, in EVOO until softened. If needed, add a bit of water.
  2. Incorporate red bell pepper for flavor if you can eat peppers. I do sometimes, but only after I peel and deseed them, to remove lectins. They add a nice flavor and color to soups.
  3. Add herbs and seasonings like rosemary, thyme, bay leaves, salt, and pepper, followed by cooked beans of your choice, and water to cover them.
  4. Simmer for about 10-15 minutes, then add chopped leafy greens, and cook for another 5 minutes.
  5. Garnish with fresh herbs like dill, parsley, or cilantro, and adjust seasoning as necessary.

Here are a few more soup recipe ideas for the fasting-mimicking diet DIY:

If you don’t feel like making a soup, but still want something warming and soothing next to the above meals, I recommend GundryMD Lectin-Free Vegetable Broth. One 8oz cup has 30 calories.

Lectin-Free Vegetable Broth

Gundry MD Lectin-Free Vegetable Broth is more than just a filling and delicious snack you can enjoy at any time of day; with only 30 calories per serving, this tasty, savory boneless broth is a quick and easy way to help support a healthy immune system right from home.

Buy the Vegetable Broth for your fasting-mimicking diet here and save more than 30%.

Snacks for the 5-day fasting-mimicking diet meal plan: mini brownie

On Day 4, I felt the urge to switch things up a bit in terms of routine, texture, and taste. So, I whipped up these mini brownies, each tallying up to just 50 calories. You can also make these on Day 1, to have a low-calorie, satisfying snack on hand during the five days.

  • Combine all the dry ingredients in a bowl: 31g of flax meal, 21g of hemp seeds, 10g of cacao powder, 20g of plantain flour, 10g of psyllium husk, 60g of tigernut flour, 30g of chopped walnuts, a pinch of salt.
  • Blend the wet ingredients: 60g sweet potato, 20ml coconut milk, 20ml water (add more if necessary).
  • Gently combine the wet and dry mixtures until they form a cohesive, slightly sticky dough. Roll the dough between two pieces of parchment paper to about 1/4 inch thickness, or slightly thinner. Then, divide it into approximately 16 equal parts.
  • Bake at 140C (285F) for about 25 minutes.
  • Note: These bites are not inherently sweet. If you prefer a touch of sweetness, consider adding some inulin powder.
  • Calories: Each serving yields roughly 50 calories.

Most days, we had two Brazil nuts for their content of selenium. They have 33 calories each.

Sometimes, when we had more room to play with, we had a few fresh walnuts (we have walnut trees all around here). I did have a few pistachios one day and a couple of freshly boiled chestnuts.

Drinks and supplements for the 5-day fasting-mimicking diet meal plan

Hydration is always vital, but it becomes even more critical during a regimen like the FMD. Aim to consume at least 2 liters of filtered or mineral water daily.

While we chose to include coffee in our plan, this period can serve as an excellent opportunity for those considering a caffeine break.

Matcha and green tea are acceptable, but if you’re thinking of abstaining from caffeine entirely, herbal teas are a fantastic alternative. I particularly love tulsi, lemon balm, dandelion, and fresh ginger tea.

As for supplements, feel free to stick to your regular regimen. However, if you’re unsure, it’s always a good idea to consult your doctor for advice.

Optimal Electrolyte from SeekingHealth

Adding electrolytes to water is also very important so the water goes to the cells, where it needs to go. Adding electrolytes to water may support healthy hydration and fluid balance, mitochondrial health, and healthy energy levels, among others.

You can buy Optimal Electrolyte from SeekingHealth here.

H2 Restore from Gundry MD

You could also add hydrogen water to your diet. While more research is needed, small studies show that hydrogen water may reduce oxidative stress, boost performance and improve blood markers in those with metabolic syndrome.

You can buy H2 Restore from Gundry MD here and save up to $120.00.

Conclusion: Reflecting on the 5-Day Fasting-Mimicking Diet Meal Plan

Embarking on the 5-day fasting-mimicking diet meal plan was an enlightening experience. For me, the hurdle was calorie counting, which felt quite foreign and time-consuming.

Although the type of food included in this plan mirrors my regular diet, I typically incorporate more fats, more complex carbs, and animal protein into my daily meals. And I love making and eating healthy, gluten-free, and sugar-free desserts.

Weight loss insights

I managed to shed approximately 1.5kg, an expected outcome given the severe calorie restriction. In contrast, my mother lost a remarkable 3.6kg. I believe her more significant weight loss is attributed to the stark difference this diet posed to her regular eating habits.

While weight loss was a noticeable result, it’s essential to underscore that the primary objective of the 5-day fasting-mimicking diet should not be solely weight loss.

Yet, for those seeking a rapid method to shed body fat, particularly around the abdomen, while preserving lean muscle, the FMD diet offers an effective solution.

Enhanced energy and focus

Although it’s challenging to quantify some benefits, both my mother and I felt a surge in our energy levels and mental clarity.

Hunger was never an issue during the plan. However, by its culmination, I felt a strong urge to reintroduce carbs.

Interestingly, my mother showcased evident signs of entering ketosis but managed to sidestep the infamous ‘keto flu’. Her only complaints were a day-long headache in the beginning and increased thirst.

Her resilience, coupled with a lack of hunger and cravings, even surprised her. When I queried about her success, she cheekily credited her indomitable spirit. In her eyes, once she’s set on a path, there’s no deviating from it.

Share your personal journey

It’s important to remember that each individual’s experience will vary. Always consider seeking advice from a healthcare professional before drastically altering your diet, especially if you’re on medication.

For those who decide to embark on this journey, we would love to hear your personal experiences and insights. It’s truly intriguing to witness the myriad ways in which our bodies respond to dietary shifts.

Other cleanse meal plans

*This post contains affiliated links, which means I get a small commission if you choose to purchase something via one of my links, at no extra cost to you.

gundrymd ambassador shop

Stock a gut-healthy pantry

You Might Also Like


  • Reply
    October 18, 2020 at 11:54 pm

    Hi! You sure went to a lot of work to compose this blog post! Thanks for that. I’m not sure if you meant to, but your menu seems to be covered by your lovely photos. Is it just me?

    • Reply
      October 19, 2020 at 4:09 am

      Hi Nancy! Those are the names of meals as a photo caption. I guess you are on a mobile. I noticed the photo caption looks too big for the picture, but I wouldn’t want to remove that. As per the meal plan, it is as you see it in the blog post (no table because tables didn’t look good in this format). Thank you for your kind words, it was a lot of work 🙂 xx

      • Reply
        calvin sturdevant
        December 10, 2022 at 9:26 pm

        I would like to know what I can eat on this plan to replace the green leafy vegetables. I am on warfarin and was instructed by my cardiologist that I need to avoid all green leafy vegetables because the vitamin k interferes with the medicine. I was also diagnosed with celiac, gerd, acid-reflux, poor blood circulation and pre-diabetes.

        • Reply
          December 11, 2022 at 10:07 am

          Hi Calvin, considering your health problem, I would not do this type of fasting (unless your doctor recommends it and monitors you). I would instead go with the Plant Paradox 3-Day Cleanse – you will find it on the website with the search option. And then follow the plant paradox program until you see some improvements (reading The Plant Paradox by Dr. Steven Gundry will help tremendously). As per the leafy greens, add more of the allowed vegetables in like cruciferous, sweet potatoes, root vegetables, and nonstarchy vegetables like asparagus, artichokes, mushrooms etc. I hope this helps! Best wishes, Claudia

        • Reply
          December 11, 2022 at 10:10 am

          Also, I forgot to mention that uncooked vegetables can be tough on your digestion; that’s why I’d instead go with something where you also consume some animal protein, like the 3-day cleanse (adapt it to suit your needs and your doctor’s recommendations).

        • Reply
          March 14, 2023 at 2:04 pm

          If your warfarin is temporary, Google which to avoid. Mr. Just came off his 90 day post op warfarin protocol. We just limited his veg intake to cucumber, tomato, iceberg, cauliflower, carrots, celery. His spinach was served 20 leaves per portion, broccoli at 2 spears, avocado at a slice as garnish. If you are a permanent warfarin patient, ask your physician to share their recommendations for weekly consumption. For the rest of your ailments, I recommend doing some Google research on “repairing gut health” or “restoring the gut micro biome”. Steven Gundry, Pradheep Jamnadas, Ben Bickman, Eric Berg…all Dr.s with YouTube content…provide plenty of rabbit holes to jump down. In the meantime, the easiest steps are #1: cut out, as in eliminate sugar. Literally, remove it from your home, place it in the trash. Do not replace it with any other sweetener, except honey and only by the 1/2 teaspoon full here and there. #2: move to a whole food diet, eliminate anything from a box or a can, or a barcode with more than one ingredient. Within 90 days you can literally reverse all your symptoms of ill health like we did.

      • Reply
        February 1, 2023 at 9:23 am

        Why does Day 1 only have around 600 calories?

        • Reply
          February 1, 2023 at 9:51 am

          Hi Melinda, good question. The first meal had only non-starchy vegetables, but it was so filling and a pretty big portion that it was all we needed. I also left some room for a few nuts or a few olives to snack on.

  • Reply
    November 12, 2020 at 10:40 pm

    Thank you so much for your wonderful article! Really appreciate the details you spelled out! I started today. But I made a soup of daikon radish, broccoli and kale, soup base was my faux chicken broth, main ingredient nutritional yeast for meal one.

    I would like to make the brownie treat but don’t have plantain flour, nor easy fast access to it. So what could I use to substitute for it? Would cassava flour work at the 20g? or would almond flour be better? I also have coconut flour, sorghum and millet flour handy.

    Thank you for all your hard work! <3 Looking forward to your answer

    • Reply
      November 13, 2020 at 2:18 am

      Hi Maria, thank you so much for your kind words. I would use almond flour, or half almond half cassava. You soup sounds delicious xx

    • Reply
      July 31, 2021 at 3:34 am

      How did we get the measurements per ingredient?

      • Reply
        August 3, 2021 at 3:33 am

        Hi Gilbert, I’m not sure I understand this comment / your question. Maybe you can expand if you see this reply?

        • Reply
          January 17, 2023 at 1:56 am

          I think Gilbert is requesting the measurements for each ingredient in the meal recipes. For example how much onion, leaks, cauliflower.

          • Claudia
            January 17, 2023 at 4:00 am

            Hi Kelly. I have the quantities for the elements that matter – those high in calories (beans, sweet potato, nuts, fats). For the nonstarchy vegetables doesn’t really matter. We can have 4 or 6 florets of broccoli; it’s not going to make a lot of difference. Also, the visuals of my meals are important as a guide.

  • Reply
    November 13, 2020 at 3:20 pm

    Thanks so much Claudia! xoxo

  • Reply
    November 17, 2020 at 10:57 pm

    Hi Claudia,
    I finished the 5 day cleanse and extended it an extra day. Not having a pressure cooker, I used the eden mills chickpeas and black beans. But they were too much for me. Although not my goal I did lose 6.5 lbs! My goal was to cleanse from over indulgence in goat cheese and PP compliant vegan, treats. ugh, felt really bloated.

    Elimination was not good the first 3 days of the cleanse. So the last couple of days did not have any beans at all. Got my protein from hemp and basil seeds. Made hummus from leftover mashed cauliflower – was delicious! Still feel a little bloated and gassy, but lighter too. Thanks for your inspiration!

    • Reply
      November 18, 2020 at 1:57 am

      Hi Maria, thank you for your feedback, happy it worked for you. Well done on extending for one extra day and on your weight loss. let us know if you do it again and if you apply any modofications. Maybe less beans would be better for you xx. C

  • Reply
    December 27, 2020 at 1:30 pm

    Hi, Claudia–Thanks for this blog. It was so helpful to me because I liked the foods and simplicity of your cooking methods. I tried Dr. Gundry’s 5 day cleanse and was very happy but a little bored with the sameness of meals everyday. Your 5 day Cleanse has a bit more variety and choice on veggies, etc. Your post and Living Well cookbook adds to the Plant Paradox and now Longevity Paradox lifestyle I have chosen for the rest of my life. Thanks again for sharing your knowledge and wisdom–lectin free!

    • Reply
      December 27, 2020 at 2:08 pm

      My pleasure Deborah, so happy to hear that it helps with your own health journey. Thank you so much for taking the time to leave a comment <3

  • Reply
    January 8, 2021 at 11:10 am

    Hi. What a excellent web site. Thank you so much for putting everything together. And the recipes looking yummy. All the best to you and your family. Hugs from Canada

    • Reply
      January 8, 2021 at 11:13 am

      Thank you so much Mira. Hugs from Romania <3

  • Reply
    June 24, 2021 at 9:31 am

    Do you have to fast or can you wake up & eat ss long as it’s within your limited calories?

    • Reply
      June 28, 2021 at 2:55 am

      Hi Leslie, no you don’t have to skip breakfast if it doesn’t fit your lifestyle. <3

  • Reply
    August 9, 2021 at 11:07 pm

    So glad to have found your blog! Looking forward to doing another 5 day fast mimicking diet and yours is by far my favorite plan I’ve seen! Thank you so much for all the effort. Beautiful content 🙂

    • Reply
      August 10, 2021 at 1:24 am

      Thank you so much Lauren, so happy you found it useful. Happy fasting <3

    • Reply
      March 9, 2022 at 11:22 pm

      Hello. Your meals look so delicious! But I noticed in the recipe you didn’t have amounts for the ingredients?

  • Reply
    Sankdy S
    October 15, 2021 at 2:43 pm

    Hi Claudia. I just discovered your blog and am very excited to have another source of support and inspiration in trying to adopt the Longevity Plan. Fortunately, weight loss is not an issue for me. I’m just wanting to get the most healthy eating plan under my belt. I had no problem with the 5-day fast,, but ongoing I am really sick of cruciferous veg and not being a natural-born cook, I am always looking for ideas. You have expanded my horizons! I do have one question concerning getting rid of the lectins: I read recently that it is just as effective to soak the beans overnight and then boil them for at least an hour, as it is to pressure cook them. That person claims that the soaking and boiling will release the lectins and that pressure cooking isn’t that necessary. Is this true? I’d rather not have to go out and buy a pressure cooker! Thanks so much for what you are doing!!

    • Reply
      October 16, 2021 at 10:14 am

      Hi Sandy, glad you found my blog and you find it helpful. Soaking is important, but I don’t think any boiling can match the effect of pressure cooking. Any type of processing will reduce lectins, but pressure cooking is the most effective, at least with beans. A pressure cooker will be your best friend, on so many occasions. Plus, it’s fast. You soak and pressure cook a bigger quantity in advance and then freeze, so you will always have cooked beans on hand to add to your meals. Plus, it works with rice, white potatoes, and meat too. That’s my take anyway, I hope it’s helpful. xx

  • Reply
    November 13, 2021 at 11:19 am

    Hello, I just read over your five day plan. I too follow Dr Gundry and the plant paradox most of the time. I use his protien shake along with his olive oil and mix with unsweetened coconut milk. This adds up to 320 calories. Could this and dr Gundrys chili be used on this cleanse? I also follow time restricted eating as well. I look forward to your response

    • Reply
      November 13, 2021 at 11:29 am

      Hi Kris, maybe this can work if you replace one meal with this mix and follow all the rules. I’m not sure what chili you are talking about though. This is a vegan cleanse, so surely the chili with meat is not allowed.

  • Reply
    July 25, 2022 at 4:20 am

    Hi, thanks for your breakdown of the diet, it’s interesting. I would say the one thing missing is the ratio of fats, proteins and carbs allowed. I found finding enough foods with high fat difficult, I tend to eat a lot of nuts, avocado and olives.

    • Reply
      July 25, 2022 at 4:59 am

      Hi Peter, thank you so much for getting in touch. This is supposed to be a low-low protein, low-calorie fast. And since it’s vegan, the main foods should be low calories vegetables. Even if healthy, fats are to be limited since they are so rich in calories. Same with resistant starches. Legumes provide just enough protein, but they are limited because they are also rich in calories. I think if you follow the rules of this fast and limit the legumes and fats to the recommended amount, then the macros ratios are taking care of themselves, without you having to count too much. But all in all, this is a low-protein, low-fat, moderate-carbs (since we eat only vegetables which are carbs), low-calorie fast. I hope this helps.

      • Reply
        Marco Garci
        January 25, 2023 at 5:03 pm

        Dr. Longo’s FMD (as produced by Prolon) is specific in how much protein and carbs are allowed. It can’t just be “low”. Longo says that it must be within a tight range or else the dieter won’t get the full benefits of the fast. This is why most of the calories in his meal plans come from fat, with a specific amount come from protein and another specific amount coming from carbs. Keeping to the calories themselves won’t do it, according to Longo.

        • Reply
          January 26, 2023 at 2:45 am

          Hi Marco, while I agree that the best way to do the fasting-mimicking diet is to buy the Prolon kit, many people cannot afford that. Some people have a budget of $200 for the whole month to buy food (and that’s the cost for just one person). I did follow the guidelines given by Dr. Steven Gundry in The Longevity Paradox for making a DIY fasting-mimicking diet, which he recommends his patients do every month or at least a few times a year. He is a friend of Dr. Longo, and a peer, and I’ve listened to all their podcasts and interviews together. I think this DIY version is a safe one for people to try, following the recommendations and guidelines in the post. As always, for anyone with a health condition, talking to their doctor and being supervised is essential.

  • Reply
    August 29, 2022 at 4:29 am

    I’m glad I found this – I’ve been looking for a plan exactly like this. Lovely 🙂
    Question: I do 6-10 hours of (hard) workout every week. This means that I burn quite a lot of calories. The daily training alone will burn more than the 900 calories limit in the diet. Should i I reduce training load during the 5 day fast?

    • Reply
      August 29, 2022 at 12:15 pm

      Hi Carl, good question! You should not do anything crazy during these five days. Limit your workouts to walks or anything that is light for you, that will not put further stress on your body. That level of activity would be too much. I hope this helps. If you have doubts check with your coach/doctor or anyone who knows you well and can supervise you.

  • Reply
    September 4, 2022 at 10:27 am

    Hi Claudia, this post is very helpful. Re the brownie, I am wondering if I can replace “31g of flax meal and 21g of hemp seeds” with sesami seeds.,


    • Reply
      September 4, 2022 at 11:16 am

      Hi Sam, You can replace the hemp seeds, but I think you need the flaxseeds as they hold the thing together. Maybe replace the flax with psyllium husk?

      • Reply
        September 4, 2022 at 5:55 pm

        Claudia, thank you very much for your quick reply! OK, I will use psyllium husk. My family member has a problem with both help seeds and flax seeds 🙁 . We love your cookbook, too.

        • Reply
          September 5, 2022 at 3:06 am

          My pleasure Sam; I hope it works. xx

  • Reply
    September 24, 2022 at 7:25 pm

    I’m so happy to have found you again!
    And I’m so excited to try your homemade FMD plan next week.. Love the beauty of your pics (in the same Ikea bowls that we have!)
    And I appreciate your clear directions and measurements too. Especially since I usually just wing it.. We have followed Dr G happily for about 3 years. So this is a good monthly addition for us.
    Thank you thank you thank you.

    • Reply
      September 25, 2022 at 8:59 am

      Hi Catherine, thank you for the kind words, and I’m happy you find your way to my website again. Yes, those bowls are pretty and perfect for portion control. With gratitude, Claudia

  • Reply
    November 3, 2022 at 7:46 am

    Thank you for putting this meal plan together. My wife and I have been using it for the past 2 weeks and have been able to lose a good amount of weight and also feel a lot better. We are going to try and follow this for a month during the weekdays to get ready for the holidays. Keep up the good work 🙂

    • Reply
      November 3, 2022 at 8:27 am

      Hi Kevin, so happy it helped, and you both feel great. Thank you so much for taking the time to comment. All the best to you and your wife. Claudia

  • Reply
    December 26, 2022 at 5:21 pm

    Hi all! I want to make DIY 5-day program and I have a question. Maybe someone can help me or I’m worrying for nothing.
    According to the book, 500 kcal should come from complex carbohydrates and 500 kcal from healthy fats (oils, nuts), 25 grams of protein (mostly from nuts)…

    500 calories from nuts and oil is, for example, 60 grams of almonds + 15 grams of olive oil – and this is already 11.2 grams of protein.

    500 calories from vegetables and complex carbohydrates is, for example:
    400 gr. of broccoli (11.3 grams of protein)+
    400 gr. tomato (2.4 grams protein)+
    400 gr lettuce (6 grams protein)+
    400 gr pumpkin (4 grams protein)+
    200 gr mushrooms (8.6 grams protein)+
    400 gr cucumber (3.2 grams protein)+
    200 gr of arugula (6 grams of protein)
    The total is: 40.6 grams of protein from vegetables alone + another 11.2 grams from nuts = 51.2 grams of protein.

    Some sources indicate that you can eat some brown rice, chickpeas, avocados or beans, but if you add them instead of vegetables, then you will have even more protein.
    Even if you leave only tomatoes, cucumbers and lettuce in carbohydrates, then for 500 kcal, 44.8 grams of protein will still come out, this is not even considering that you will have to eat 3.6 kilograms of vegetables)))).

    What do you think? What am I doing wrong?)

    • Reply
      December 27, 2022 at 3:15 am

      Hi Lera, your breakdown is pretty impressive, but I would not worry that much. I followed more of the longevity approach from The Longevity Paradox by Dr. Steven Gundry, who is a fan of fasting-mimicking but simplified all this. Follow the overall rules by keeping it low-calorie, low-protein, whole foods, and nutrient-dense. I hope this helps xx

      • Reply
        April 3, 2023 at 3:40 pm

        For general health, I agree with you, Claudia, but for specific healing, autophogy, and releasing stem cells there has to be severe restriction of protein. (so Vera has a point).

        Thank you for the excellent recipes and beautiful fotos! My mum and I did FMD with our own recipes and our health results were amazing (mum’s arthritic pain completely disappeared and my rosacea gone). BUT our food was nowhere near as nice as yours and I am going to use these for our next 5 day fast!

    • Reply
      May 15, 2023 at 1:34 am

      The vegetables you named are all low in carbs. That is the problem. 2 cups of steamed brown rice yield 500 kcal, of that 11 g protein which is 7.6 %. of calories. Fat calories can come in the form of olive oil or coconut milk which have no / almost no protein. Seeds have a lower protein to fat ratio than nuts so they are a better choice for this prupose. This way you can easily design meals that allow you to stay under the protein limit easily.

  • Reply
    July 5, 2023 at 11:01 pm

    Hi there, I have been thinking of trying this cleanse, but found it very expensive to purchase. It sounds from the comments this is similar. My only question is why is there only 2 meals a day. I thought the original had 3 meals. Unless I missed something. Thank you so much

    • Reply
      July 6, 2023 at 3:17 am

      Hi Kim, the reason we only had two meals is because that fit into our schedule when we did this cleanse. You can split the same food into 3 meals if that fits better your schedule or your doctor recommendation (some people don’t do well with long windows of fasting). -Claudia

  • Reply
    July 29, 2023 at 7:43 am

    Hi- Can I use organic canned beans? Most are pressure cooked in the can right? Thanks!

    • Reply
      July 29, 2023 at 7:55 am

      Hi Stephanie! Yes, you can. In the US, I prefer Eden or Jovial brand as they are both soaked and pressure cooked. xx -Claudia

    Leave a Reply