Fat Loss Fast - 3

fat loss
fast!
L I T E D AY R E C I P E S
Over 30 Quick, Easy and Nutritious

LiteDay Recipes for Alternate Day Fasters
Effortlessly achieve and maintain fat loss,

while simulataneously improving your
health!
The Essential Companion

to Fat Loss Fast 1 and 2
BY DR. SARA SOLOMON

DrSaraSolomon.com Inc. 2014
Purchased by Kevin Stewart, titan715@hotmail.com #3949832
Table of Contents
5. About the Author
6. Disclaimer
7. Prerequisite Reading
8. What is Intermittent Fasting?
9. What are the Benefits of Intermittent Fasting?
12. What is Alternate-day fasting?
14. What is Modified Alternate-day fasting and What is a Lite Day?
15. Will My Metabolism Slow Down if I Practice Alternate-day fasting?
16. Are Back-to-Back Lite Days Permitted?
17. How Do I Establish My Calories and Macros for Lite Days and Feast
Days?
18. When Do I Eat During My Lite Day Fast?
18. What Do I Eat During My Lite Day Fast?
22. Will I Be Hungry During my Lite Day Fast?
24. Grocery List & Ingredient Encyclopaedia
27. Time Saving Tips
27. Cooking Tutorials
28. This is Not a Dictatorship
The Recipes:
31. Negligible Calorie Recipes: (<15 calories)

32. Sugar Free Gum & Mints
35. Cocktails, Popsicles, Slushies
36. Chicken Broth
39. Pickles & Gherkins
40. Miracle Rice
43. Macaroni & Cheese
44. Chicken Noodle Soup
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47. Very Low Calorie Recipes (<75 calories)

49. Celery & Calorie Free Dip
50. Spinach Omelette
53. Cucumber, Artichoke & Salsa Salad
54. Spinach & Cucumber Salad
57. Huge Garden Salad
59. Low Calorie Recipes: (<240 calories)

61. Chicken & Vegetable Stir Fry
62. Chicken & Broccoli
65. Greek Yogurt with Strawberry Sauce
66. Shrimp & Vegetable Stir Fry
69. Shrimp Salad
70. Tilapia, Cauliflower Mash Fauxtatoes & Broccoli
73. Broccoli & Chicken Angel Hair Pasta
74. Cauliflower Cous Cous Shrimp Salad
77. Mushroom Chicken Burgers
78. Broccoli Slaw
81. Zoodles with Chicken & Mushrooms
82. Ziti with Chicken & Mushrooms
85. Canned Tuna Lettuce Tacos
86. Canned Tuna Sushi
89. Protein Waffle (or Pancake)
90. Protein Shake
93. Ice Cream Soda Float
94. BONUS
95. Restaurant Edition
100. Travel Edition
102. ALSO RECOMMENDED
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About the Author

Dr. Sara Solomon is a writer, spokesmodel, and athlete for Bodybuilding.com, the
most visited bodybuilding and fitness website in the world, and for BSN. Dr. Solomon
is a practising dentist (DMD) in Toronto, Canada, and holds a Bachelor of Science in
Physiotherapy. This certified personal trainer, spinning instructor, professional fitness
model, and cover girl is known around the world for her jump rope skills and her Dr. Sara
Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes.
Dr. Solomon, a former Oxygen Magazine Weight Loss Success Story, competed in fitness
competitions nine times and overcame metabolic damage. Sara knows first-hand the
challenges of juggling a busy schedule with a healthy lifestyle, which is why her blog
focuses on endurable, maintainable, time-saving, and metabolism-boosting approaches
for fat loss. If you want to take the hell out of healthy, then visit DrSaraSolomon.com
for her high-intensity workouts, intermittent fasting and flexible dieting practices, clean
cheat recipes, and giveaways!
Stay motivated
Follow me on
Website
BodySpace
FaceBook
Twitter
YouTube
Instagram
Pinterest
Google+
LinkedIn
Download my free mobile app to access my

recipes, workouts, giveaways, coupon codes, and
more!
Join my exclusive Fasting Group on Facebook!
And sign up for my free weekly intermittent

fasting tutorials to stay updated with all the latest
fasting research and tips!
DISCLAIMER
This e-book offers health, fitness, and nutrition information, but it is designed for
informational purposes only.
DrSaraSolomon.com Inc. is not a medical or scientific organization. Dr. Solomon does
not provide medical advice, diagnosis, or instruction. The information contained in Dr.
Sara Solomons e-books, social media sites, and website (www.drsarasolomon.com) is
provided as an information resource only and is not to be used or relied on for any
medical, diagnostic, or treatment purposes. This information is not intended to be patient
education, does not create any patient-physician relationship, and should not be used
as a substitute for professional consultation, evaluation, diagnosis, and/or treatment.
You should consult your physician before beginning any weight-loss or fitness regimen,
or for guidance about a specific medical condition. Dr. Solomon expressly disclaims
responsibility, and shall have no liability, for any damages, loss, injury, illness, pain,
excessive discomfort, death, or liability whatsoever suffered as a result of your reliance
on the information contained in this e-book.
This e-book is intended for use only by healthy adult individuals. This e-book is
not intended for, and should not be used by, minors, women who are pregnant or
breastfeeding, individuals with an active medical diagnosis of anorexia or bulimia
nervosa, or individuals with any other type of physical condition, including type 1
diabetics and type 2 diabetics on insulin, epileptics, those recovering from surgery, those
who are feeling unwell or suffering from a fever, and those who suffer from diagnosed
hypoglycemia. These individuals are specifically warned to seek professional medical
advice prior to initiating any weight-loss, exercise, or diet regimen.
Always consult with your medical doctor before commencing fasting to ensure you are
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a suitable candidate. This is especially important if you have any medical conditions or
are taking prescribed medications note that Warfarin may increase your INR (which
measures how long it takes your blood to clot), so talk to your doctor.
PREREQUISITE READING
This recipe e-Book is based on the intermittent fasting and flexible dieting system I
teach in my practical (Fat Loss Fast 1) and theoretical (Fat Loss Fast 2) e-Books, which are
available here. Without an understanding of my unique approach to modified alternateday fasting and flexible dieting, it will be very challenging for you to maximize your
results. Fat Loss Fast 1 and 2 are prerequisites for Fat Loss Fast 3.
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I strongly recommend you sign up for my intermittent fasting tutorials to stay updated
with all the latest fasting research and tips!
WHAT IS INTERMITTENT FASTING?

Intermittent fasting (IF) is not a diet. You still eat your normal amount of food, you just
eat it in a smaller time frame, referred to as your eating window.
It is simply a plan telling you when you can eat and when you cannot eat. Since you
spend more time fasting than you do eating, it gives your body a chance to tap into its
stored fat for fuel.
There are many different IF protocols you can follow. I provide detailed explanations for
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numerous protocols in Fat Loss Fast 1 (my practical e-Book) and 2 (my theory e-Book).
Note that Fat Loss Fast 3 (my recipe e-Book) exclusively addresses techniques to ensure
you succeed at alternate-day fasting.
WHAT ARE THE BENEFITS OF INTERMITTENT

FASTING?
Im an intermittent fasting success story. I started fasting in the summer of 2012. I have
lost 20 pounds and I have kept the fat off for good!
This is what I looked like before I started Intermittent Fasting.
spring of 2012
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This is what I look like now:
Intermittent Fasting offers more than just effortless fat loss. It also provides numerous
other benefits.
Since I already provided detailed explanations of the human health benefits of fasting in
my Fat Loss Fast 2 e-Book, I have made a list summarizing the main points:
Effortless fat loss (increased lipolysis and fat oxidation)
More free time (Increased productivity)
Decreased food-related anxiety
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Carbs are permitted

No more meal prep
Satiety
Shorter duration workouts
No more slow cardio
No more chronic daily calorie restriction
Robust metabolic rate despite fat loss
Decreased set point weight
Improved mood
Increased energy and focus
Increased cellular cleansing (autophagy)
Decreased chronic systemic inflammation
Decreased blood glucose levels, decreased insulin levels, insulin resistance improves
and insulin sensitivity increases
Increased growth hormone levels, increased epinephrine and norepinephrine
Decreased risk of coronary events
After I finished writing Fat Loss Fast 2, a new study was released suggesting fasting for 2
days could also help the body fight off disease. This study by the Univeristy of Southern
California found that fasting could trigger white blood cell regeneration, which has major
implications for people suffering from damaged immune systems (i.e. cancer patients).
The study also found that fasting reduces levels of the enzyme PKA, which can increase
longevity in simple organisms. They also noted that fasting reduces levels of the hormone
IGF-1, which is promising because IGF-1 has been linked to ageing, tumour progression
and cancer risk. And lastly, they conducted a pilot clinical trial and found that fasting
for a 72-hour period prior to chemotherapy protected patients against toxicity. In other
words, short-term fasting protects healthy cells while leaving cancer cells vulnerable to
the toxic effects of chemotherapy.
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What is ALTERNAte-DAY
FASTING?
Alternate-day fasting is based on Mark
Mattsons study on mice that were only
fed on alternate days, but were permitted
to eat as much as they wanted on those
days. These mice experienced greater
health benefits than mice that were fed
a restricted diet on a daily basis. In fact,
the mice that fed on alternate days lived
30% longer!
Alternate-day fasting is an intermittent
fasting protocol in which you eat every
other day. You fast (i.e. you consume zero
calories) for 36 consecutive hours over
a 48-hour period. After 36 hours have
elapsed, you eat your maintenance level
calories in a 12-hour eating window.
This is how alternate-day fasting leads
to an impressive calorie deficit over a
2-day period. If you want to learn exactly
how to approach alternate-day fasting,
and how to integrate this with your
training, make sure you pick up a copy
of Fat Loss Fast 2. You can calculate your
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maintenance level calories using my free Macro & Calorie Calculator on my website. If
you are not sure how to select your inputs for the calculator, you can quickly learn how
by reading my practical e-Book, Fat Loss Fast 1.
Alternate-day fasting keeps you in a weekly caloric deficit. This is advantageous because
the lower and more stable your weight, the lower your chances of having a heart attack,
stroke, high blood pressure, high cholesterol, diabetes or cancer. In other words, your
body weight is an important factor in your long-term survival!
With alternate-day fasting, you can get and stay lean without compromising your satiety,
leptin levels or metabolic rate. Furthermore, it saves time and money. Since substantially
fewer calories are consumed each week, grocery bills go down. Dishes only have to be
washed every other day, and less time is spent devoted to cooking.
Dont worry. You wont catabolize muscle if you fast. According to a 2006 study in the
Annals of Nutrition and Metabolism, up to 40 hours of total fasting does not stimulate
catabolic processes that lead to skeletal muscle atrophy.
I understand its not realistic for most people to consume zero calories for 36 consecutive
hours. Thats why you are reading this e-Book! Im going to teach you a realistic approach
to alternate-day fasting that still yields the health and fat loss benefits associated with
alternate-day fasting. Continue reading to learn about modified alternate-day fasting!
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WHAT IS MODIFIED ALTERNATE-DAY FASTING and

WHAT ARE LITE DAYS?
You dont have to restrict yourself to zero calories during your 36-hour fast. You can follow
a modified approach to alternate-day fasting in which you are permitted to consume
20% to 30% of your maintenance level calories. For a female, this represents no more
than 500 calories.
Make sure you eat these calories at night so you can still reap the many benefits of fasting
all morning and afternoon. If you do the math, consuming 20% of your maintenance
level calories every other day means you eat 60% of what you normally eat in a week,
assuming you eat your maintenance level calories on other days.
The modified alternate-day fasting protocol makes calorie restriction realistic for people.
The majority of us can handle episodic calorie restriction a few times a week over the
long haul. Daily calorie restriction, however, is something most people cannot adhere to
365 days a year.
A Lite Day refers to days when you consume between 20% and 30% of your maintenance
level calories. My free Macro & Calorie Calculator on my website will calculate this for
you.
A Feast Day refers to days when you consume your maintenance level calories. Use my
calculator to calculate your maintenance level calories.
So how do you know if you should do alternate-day fasting versus modified alternateday fasting? I know eating personalities can be quite varied: some people will be able
to limit their intake to 500 calories, but others will find it torments them and just makes
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them want to eat more. Some will do better having zero calories every other day. You
wont know until you try.
WILL MY METABOLISM SLOW DOWN IF I PRACTICE

Alternate-day fasting?
A robust metabolism is the secret to fat loss success 365 days a year. The good news is
that short-term fasting will not decrease your metabolic rate. Do you want to know what
will decrease your metabolic rate? Eating in daily caloric deficit to lose fat! Chronic daily
dieting will cause your metabolic rate to slow down, regardless of the style of eating you
adopt (i.e. frequent feeding versus intermittent fasting). This is why you should never
eat in daily caloric deficit.
Alternate-day fasting outsmarts dieting because it prevents the reduction in metabolic
rate that happens with conventional dieting. Why? Because you do not restrict your
calories every day, but rather, every other day. Therefore, your body does not need to
conserve calories by reducing your metabolic rate. This means you must be eating your
maintenance level of calories on alternating days (i.e., Feast Days). If you eat in caloric
deficit on your feast days, then you will be eating in daily caloric deficit, which will
inevitably decrease your metabolic rate and fat-burning potential (and will also make
you hungry!). Please read Fat Loss Fast 1 to learn how to approach your Feast Days
with a flexible approach to dieting.
Evidence:
A 2005 study published in the American Journal of Clinical Nutrition on the effects of
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alternate-day fasting on metabolic rate showed no change in metabolic rate for either
males or females.
As previously cited, a 1987 study by Nair et al. in the American Journal of Clinical
Nutrition demonstrated that the earliest evidence of a lowered metabolic rate in
response to fasting occurs after 60 hours (with an 8% drop in resting metabolic rate).
Therefore, a 36-hour fast will not cause your metabolic rate to decline.
ARE BACK-TO-BACK LITE DAYS PERMITTED?

I just cited a study stating the earliest evidence of a lowered metabolic rate in response
to fasting occurs after 60 hours. Another study published in 1994 in the British Journal
of Nutrition reported no change in metabolic rate among 29 men and women who
fasted for three days (72 hours).
So if you do a back-to-back Lite Day, this is the equivalent of 84 hours of fasting. In
theory, this may cause a slight drop in your metabolic rate. It will cause your leptin
levels to plummet, making you more likely to binge and over consume when you finally
commence your feast. I think it is wiser to fast every other day because it ensures your
metabolic rate remains robust. Furthermore, alternate-day fasting will result in better
long-term compliance and success. In my opinion, attempting 2 consecutive Lite Days
will become very unpleasant very quickly. I speak from personal experience because
I tried it before writing this section of this e-Book! My biggest issue was constantly
thinking about food when I fasted for 2 consecutive Lite Days. I felt like I had a bad case
of orthorexia nervosa!
Im going to play devils advocate by citing a couple studies that suggest that back-toback Lite Days will not jeopardize your metabolic rate.
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A 2004 study published in Obesity Research studied the metabolic effects on women
who ate half the amount of their baseline calories over a three-day period. And guess
what? There was no change in their metabolic rate.
A 2007 study on 10 lean males showed that undergoing a three-day fast resulted in
no changes in metabolism.
Its up to you to decide what is right for you. If you have better compliance and results
by incorporating episodic back-to-back Lite Days into your weekly regimen, then be
my guest!
HOW DO I ESTABLISH MY CALORIES AND MACROS

FOR LITE DAYS AND FEAST DAYS?
Accuracy will allow flexibility with your diet. If you track your calories and macros
consistently, then you will be able to reach your goals without having to follow a
meal plan. This means you will need a kitchen scale and a food tracker App on your
Smartphone.
Learn how to calculate your calorie requirements (based on your goal) for your Lite
Days in my e-Book, Fat Loss Fast 1: Immediate Kick Start to Flexible Dieting &
Intermittent Fasting.
Once you understand the basic concepts, then you can avoid doing math in your head
by using my FREE Macro & Calorie Calculator on my website. You will notice I do not
provide carbohydrate, fat and protein values for your Lite Days. Why not? Because the
goals is to keep your carbohydrate intake as low as possible. Focus on eating vegetables
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and lean protein.

In Fat Loss Fast 2, you will learn how to establish how many Lite Days you require each
week to meet your goals. You will also learn how to modify your training to accommodate
Lite Days.
WHEN DO I EAT DURING MY LITE DAY FAST?

You will not reap the health and fat burning benefits of fasting if you constantly eat
during your 36 hour fast (Lite Day). Please wait until at least 20 hours have elapsed
before commencing your Lite Day feeding window.
Keep the Lite Day window very narrow. I recommend eating before bed. This strategy
minimizes the likelihood you will consume more than your allotted Lite Day portion.
Why? Because you will be asleep! Remember, once you start eating, it will make you
want to eat more. Minimize this tendency by going to sleep.
WHAT DO I EAT DURING MY LITE DAY FAST?

During the first 20 hours of your Lite Day you are in a fasted state. Just to clarify, fasting
means fasting! Do not eat or drink any calories, and if you do, make sure its less than
5 calories and sugar free. Many of you think that drinking a greens shake or a protein
shake does not count. Oh yes they do count! Not only will they will break your fast, but
they will also terminate the fat burning and health benefits associated with fasting.
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When you fast, you fast! Heres what you can have:
Water (3-4 litres a day)
Tea (Green, Matcha, Oolong, Black)
Black Coffee
Zero-calorie, <1g carb, Zero Sugar Drinks and Drink Crystals
Sugar Free Gum
Sugar Free Mints
BCAAs (calorie free, sugar free, <1g carb) if and only if you trained fasted (note: BCAAs
are Branched-Chain Amino Acids. Refer to Fat Loss Fast 2 for more information about
BCAAs).
When drinking tea and coffee, dont add sugar, and please do your best to refrain from
adding milk or cream because you want to stay calorie free. If you must add a splash
of milk or cream, then do it, but be cautious not to consume too many other calories
during your fast. Even if you put a splash of cream in your coffee or a splash of lemon in
your hot water, you will still be okay. Fasting works because it keeps your insulin levels
low enough to allow fat burning (oxidation) to occur.
I do not recommend adding coconut oil or butter to your morning coffee. Although fats
have no effect on insulin, consuming these extra calories are not without consequence.
If you spike your coffee with butter and coconut oil (a.k.a. bulletproof coffee), then you
must subtract 456 calories and 46g of fat from your calorie allowance. Failure to track
these calories will result in weight gain. Furthermore, research suggests bulletproof
coffee may be boosting hyperlipidemia in otherwise healthy individuals.
Consume gum and mints in moderation. I resort to these only if I didnt get relief from
drinking water or tea. Be warned that gum is 5 calories and ~1 g of carbs per stick,
so if you chew 10 pieces, that adds up to 50 calories and 10 g of carbs. The mints and
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gum can add up quickly, so keep tabs on your intake so you dont jeopardize your fast.
Remember: the point of fasting is to refrain from calorie consumption.
BCAAs are Branched Chain Amino Acids, and these can be taken before, during and
every 2 hours after your workout, until you break your fast. I use BSN AminoX because
it is calorie free, sugar free and is available in many delicious flavours.
With regards to caffeine (pre-workout products, coffee, caffeinated teas): be warned

that fasting can really boost your energy levels and you may have trouble falling asleep,
so limit your caffeine consumption to the morning and early afternoon hours only.
Be prepared to go to the bathroom frequently because of your high fluid intake.
Once 20 hours have elapsed, you can commence your Lite Day eating window. Eat
vegetables and lean protein. Use the recipes featured in this e-Book to guide you. Here
is a list of vegetable and lean protein options of course, its not an exhaustive list, its
just a brief list of ideas:
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1. Spinach
2. Lettuce
3. Cremini Mushrooms
4. Celery
5. Walden Farms Dressings and Dips
6. Broccoli
7. Cucumber
8. Broccoli slaw
9. Skinless chicken breast
10. Shrimp
11. Egg White
12. Tuna
13. Sashimi
14. Low-sodium pickles
15. BSN Isoburn Whey (very low fat and low carb).
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WILL I BE HUNGRY DURING MY LITE DAY FAST?

The number-one question I am asked about the fasting phase is, Sara, will I be hungry?
The answer is no. A significant portion of your fast happens when you are sleeping at
night. And contrary to popular belief, the fasting phase has a suppressive effect on
hunger.
Oftentimes you may think you are hungry, but in actual fact, you are just thirsty. Both
hunger and thirst are controlled by the hypothalamus. That explains why you often
misinterpret thirst for hunger. So when you feel hungry, drink a glass of water. You can
drink as much calorie-free liquid as you want during your fasting phase.
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Promote satiety on your Lite Days by following the Principle of Volumetrics. Based
on the research of Barbara Rolls, volumetrics allows dieters to enjoy reasonable food
portions while controlling calories. By selecting foods with higher water and fibre
content (e.g., vegetables), you can lower your daily calories while maintaining a large
volume of food intake. This photo demonstrates the notion of volumetrics:
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Stay busy. If you sit around thinking about food, you will want to eat. Work. Read. Go
for a walk. Exercise. Have a nap. Run errands. Never sit around doing nothing when you
have a craving.
Have some bloody discipline! There. I said it. Conventional dieting with its horrid food
restrictions is difficult, but waiting for your next feeding window is not so hard. And
when you finally do feast, it will be awesome!
Make sure you implement the hunger-prevention strategies taught in Fat Loss Fast 1
and 2.
GROCERY LIST & INGREDIENT ENCYCLOPAEDIA

Here is a grocery list of all the ingredients used in this e-Book.
S P E C I A LT Y O N L I N E G R O C E R I E S :
Water
Tea (Green, Matcha, Oolong, Black)
Black Coffee
Stevita Drink Crystals
Calorie Free Beverages (Sparkling Ice, Zevia Soda, Steaz, Powerade Zero)
BSN AminoX BCAAs
BSN Isoburn Fat Burning Protein Powder Matrix
Sugar Free Gum
Sugar Free Mints
Miracle Noodles (Rice, Angel Hair and Ziti)
Walden Farms Calorie Free Pasta Sauces
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Walden Farms Calorie Free Salad Dressing

Walden Farms Calorie Free Syrups and Pancake Syrup
Walden Farms Calorie Free Marshmallow Dip
Calorie Free Natural Soy Sauce Alternative
F R O M YO U R LO C A L G R O C E R :
Calorie free and low sodium Seasoning

Black Pepper
Non-stick cooking spray
Almond Milk (unsweetened, vanilla)
Chicken Broth (no salt added)
Dill Pickle Slices (50% less salt)
Gherkins
Celery
Spinach
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Romaine Hearts
Iceberg Lettuce/Romaine
Cucumber
Salsa
Artichoke Hearts
Broccoli Florets
Broccoli Slaw
Zucchini
Single Serving Flavoured Canned Tuna
Cherry Tomatoes
Sliced Cremini Mushrooms
Portobello Mushroom Caps
Asparagus
Sugar Snap Peas
Cauliflower Florets
Onion
Garlic
Nori Paper
Bell Peppers (green, yellow, red, orange, yellow)
Egg Whites
Skinless chicken breast (fully cooked or uncooked). Turkey is fine too.
Greek Yogurt (plain, nonfat)
Shrimp
Tilapia
Learn about the ingredients I used in this recipe e-Book by clicking on this link to my
Ingredient Encyclopedia!
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TIME SAVING TIPS:

Im very busy, and I know you are too! Here are my strategies for saving time:
Purchase spinach and lettuce washed and chopped in convenient bags.
Purchase vegetables washed and chopped in microwave steam bags
Purchase fully cooked skinless chicken breast.
Purchase canned flaked light tuna
Purchase frozen pre-cooked shrimp
With this approach, you can scan the nutritional information written on the food packages
directly into your Smartphone. Since you are weighing the food on your digital kitchen
scale, you are able to track your calories and macros with precision.
COOKING TUTORIALS:
If you are not purchasing your skinless chicken breast already cooked, then I
recommended using your stovetop and a skillet.
Preheat your non-stick skillet (medium heat). Coat with Pam non-stick cooking spray.
Grill the skinless chicken breast (flip to ensure both sides are cooked). Cut the center
to ensure it is fully cooked. If you want it to cook faster, then slice the chicken into
smaller strips.
The abovementioned technique can also be used to cook scallops, tilapia, turkey, shrimp,
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mushrooms, bell peppers, etc.

You can also roast your chicken and vegetables in the oven at 350 degrees for
approximately 25 to 35 minutes.
THIS NOT A DICTATORSHIP

Simmer Down, Pot Roast!
Im not running a dictatorship so dont worry if you are a vegetarian or lactose intolerant.
You can still make excellent use of this e-Book because you can apply the principles of
flexible dieting!
My recipes merely offer ingredient options. You can substitute. For example, you can use
kale instead of spinach. Use mushrooms instead of broccoli. Use turkey breast instead
of chicken. Use scallops instead of shrimp. Use tofu instead of tilapia. You get the point!
Do you want to know the reasons why I give you a recipe with precise quantities and
ingredients?
So I can provide you with precise nutritional information
So you can understand what are appropriate food choices for your Lite Days
So it looks like the picture
Just in case you are bereft of culinary skills
If you have my e-Book, Fat Loss Fast 1, then you will understand the art of flexible dieting.
I recommend you get a copy of this e-Book so you will understand how to substitute
ingredients and portions and then track this information into a food tracker app on your
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Smartphone. Tracking your calories and macros will allow you to get results because it
ensures you stay within your daily limits.
Note: unless you use the exact same portions and products as I do, then your nutritional
information will be slightly different than what is presented in this e-Book. That is why it
is important to measure your food and track it!
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part
30
Negligible Calorie Recipes

< 15 calories
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Sugar Free
Gum & Mints

O P T I O N S I N C LU D E :
Trident Layers Sugar Free Gum

Trident Splash Sugar Free Gum
Extra Gum Dessert Delights
Xyla Sugar Free Gum
Xlear Spry Sugar Free Gum
N OT E S :
Alternative sweeteners will not cause an insulin

surge, and research suggests they will not cause
cancer. Its unlikely you will over consume these
products because many alternative sweeteners
(i.e. sugar alcohols: sorbitol, xylitol, maltitol), when
consumed in excess, will cause painful bloating,
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Xyla Mints
Xlear Spry Mints
Ice Chips
Icebreakers Cool Mints
gas and cramps. I didnt believe this would happen

to me so I tried it and guess what happened? I
experienced the painful side effects and it was
horrific! Try it once, and you wont do it again, unless
you enjoy buckling over from cramps and having
very foul smelling gas that makes your entire family
want to jump out a window.
HIGH PROTEIN, HIGHER CARB, LOWER FAT RECIPES
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Cocktails,
Popsicles, Slushies
REQUIRED
NUTRITIONAL INFO
BSN AminoX BCAAs (grape,

stals (grape, strawberry, orange,
watermelon, fruit punch, blue raz,
lime, cherry)
green apple)
Popsicle Molds
Optional: Stevita Drink Cry- Magic Bullet
Calories: 0 cal
fat: 0 g
saturated fat: 0 g
cholesterol: 0 mg
sodium: 165.5 mg
carbohydrates: 1 g
fibre: 0 g
net carbs: 0g
sugars: 0 g
protein: 0 g
RECIPES
a) Cocktail:
Use a shaker cup to mix 1 scoop (10g) of BCAAs with
water.
c) Slushie:
Blend cup of ice in a Magic Bullet to make crushed
ice. Pour the cocktail in (a) over the crushed ice to make
a slushie.
b) Popsicle:
Pour the cocktail in (a) into Popsicle molds and freeze.
Make these the night before so they will be ready for
your fast the following morning. You can add calorie
free Stevita Drink Crystals to enhance the flavour.
N OT E
BCAAs are only indicated if you trained fasted. If you
are having a rest day and you have a sedentary job,
then BCAAs are not indicated during your fast. Read

Fat Loss Fast 2 to learn why BCAAs are required for
fasted training.
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Chicken
Broth
REQUIRED
Chicken Broth (no salt added)

Seasoning: Black Pepper, Calorie
NUTRITIONAL INFO
free/low sodium seasoning
RECIPE
1. Pour 2/3 cup (150mL) of chicken broth into a microwave-friendly bowl or mug.
2. Microwave for 90 seconds.
3. Season and serve.
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Calories: 10 cal
fat: 0 g
saturated fat: 0 g
cholesterol: 0 mg
sodium: 40 mg
carbohydrates: 1 g
fibre: 0 g
net carbs: 0 g
sugars: 1 g
protein: 1 g
37
38
Pickles
& Gherkins
REQUIRED
50% less salt dill pickles

Gherkins
NUTRITIONAL INFO
Calories: 3 cal
fat: 0 g
sodium: 120 mg
carbohydrates: 1 g
protein: 0.2 g
Calories: 5 cal
fat: 0 g
saturated fat: 0 g
cholesterol: 0 mg
sodium: 230 mg
carbohydrates: 1 g
protein: 1 g
2 Pickle slices (30g)
7 Gherkins (30g)
39
REQUIRED
Miracle
Rice
1 bag (8 oz) of Miracle Rice

Optional: Walden Farms Calorie
Free Pasta Sauce
NUTRITIONAL INFO
Calories: 0 cal
fat: 0 g
saturated fat: 0 g
cholesterol: 0 mg
sodium: 0 mg
carbohydrates: 1 g
fibre: 0 g
sugars: 0 g
protein: 0 g
RECIPE
1. Strain the rice and rinse under running water for

10-15seconds.
2. Microwave for 60 seconds.
3. Season and Serve
N OT E S :
Miracle Rice absorbs the flavours of any sauce, so
you can use calorie free Walden Farms Pasta Sauces,
such as Alfredo, Garlic and Herbs or Tomato and
Basil. Or you can skip the sauce and use <10 calories
worth of chicken broth or calorie-free natural soy
sauce alternative to impart flavour.
40
Another option is to season with black pepper and

salt-free seasoning.
Its remarkably low in calories because its only made
of soluble fiber known as glucomannan.
41
42
Macaroni
& Cheese
REQUIRED
NUTRITIONAL INFO
1 bag (7oz or 198g) of Miracle No- Optional: Walden Farms Calorie

Free Pasta Sauces
odles Ziti
Season with black pepper and calorie free Parmesan & Herbs seasoning
Calories: 60 cal
fat: 1.2 g
saturated fat: 0.1 g
cholesterol: 0 mg
sodium: 296.7 mg
carbohydrates: 12.1 g
fibre: 1.5 g
sugars: 5 g
protein: 2.3 g
RECIPE
1. Prepare the noodles: Strain the Ziti and rinse under running water for 10-15 seconds.
2. Place in a microwave-friendly bowl. Microwave for 60
seconds.
3. Add Flavour: Miracle Rice absorbs the flavours of any
sauce, so you can use any of the following options:
Calorie free Walden Farms Pasta Sauces

A couple tablespoons of chicken broth (<5 calories)
Calorie free natural soy sauce alternative
Seasoning: Black Pepper, Calorie free/low sodium seasoning
N OT E S :
Miracle Noodles Ziti is remarkably low in calories
(12 calories per bag) because its made of soluble
fiber known as glucomannan.
43
Chicken
Noodle Soup
REQUIRED
1 cup of Chicken Broth (no salt ad- Seasoning: Black Pepper, Calorie
ded)
1 bag (7oz or 198g) of Miracle Noodles (Angel Hair)
RECIPE
1. Prepare the Miracle Noodles: Strain the angel hair noodles and rinse under running water for 10-15seconds.
2. Place the noodles into a microwave-friendly bowl with
1 cup of Chicken Broth. Microwave for 60 seconds.
N OT E S :
The noodles are calorie free because they are made
of soluble fiber known as glucomannan.
44
NUTRITIONAL INFO
Calories: 10 cal
fat: 0 g
saturated fat: 0 g
cholesterol: 0 mg
sodium: 40 mg
carbohydrates: <2 g
fibre: 0 g
sugars: 1 g
protein: 1 g
45
part
46
Very Low Calorie Recipes

< 75 calories
47
48
Celery
& Calorie Free Dip

REQUIRED
1 cup of celery (101g) I purchase it already cut and washed.

2 TBSP Walden Farms Calorie Free Dip
NUTRITIONAL INFO
Calories: 32 cal
fat: 0 g
saturated fat: 0 g
cholesterol: 0 mg
sodium: 160.4 mg
fibre: 4 g
sugars: 4 g
protein: 2 g
49
Spinach
Omelette
REQUIRED
NUTRITIONAL INFO
Nonstick cooking spray (e.g. PAM) Seasoning: Black Pepper, Calorie

2 cups of prewashed and chopped
spinach
cup of egg whites
Calories: 75 cal
fat: 0.2 g
saturated fat: 0 g
cholesterol: 0 mg
sodium: 250 mg
fibre: 1.4 g
sugars: 0.3 g
protein: 15.8 g
RECIPE
1. Spray a non-stick skillet (with a lid) with PAM

non-stick cooking spray (medium heat).
2. Add 2 cups of prewashed spinach
3. Add 1/2 cup of egg whites
50
4. Mix it all around and then close the lid. This technique
simultaneously cooks both sides. Once cooked, you can
fold it in half or leave it like a big flat pancake.
5. Season and serve!
51
52
Cucumber
Artichoke & Salsa Salad

REQUIRED
I recommend purchasing a jar of

2 cups of chopped cucumber ->
artichoke hearts already halved in
you will have to chop the cucumoil. Separate the artichoke heart
ber.
into many pieces.
3 TBSP salsa (I recommend purcha Calorie free, low sodium seasoning
sing low sodium and spicy salsa)
(Black Pepper, Garlic and Onion)
of an artichoke heart (~14g) ->
NUTRITIONAL INFO
Calories: 60 cal
fat: 1.2 g
cholesterol: 0 mg
sodium: 296.7 mg
fibre: 1.5 g
sugars: 5 g
protein: 2.3 g
RECIPE
1. Mix the cucumber, salsa and artichoke into a large bowl.

53
Spinach
& Cucumber Salad

REQUIRED
121g of prewashed and chopped 2 TBSP Walden Farms Dressing

(Honey Dijon)
spinach (just over 2 cups)
100g sliced cucumber (~1 cup) you Seasoning: Black Pepper, Calorie
will have to slice the cucumber.
RECIPE
1. Toss the spinach and cucumber into a large bowl.

2. Coat the salad with the dressing.
54
NUTRITIONAL INFO
Calories: 43 cal
fat: 0.6 g
cholesterol: 0 mg
sodium: 367.6 mg
carbohydrates: 8 g
fibre: 3.2 g
sugars: 2.2 g
protein: 4.1 g
55
56
Huge
Garden Salad
REQUIRED
340 g (12oz) Garden Salad (I re- 2 TBSP Walden Farms Dressing

(Zesty Italian)
commend purchasing prepared
salad, thoroughly washed: e.g. Seasoning: Black Pepper, Calorie
iceberg lettuce with carrot julienne
and red cabbage)
NUTRITIONAL INFO
Calories: 51 cal
fat: 0.9 g
saturated fat: 1 g
cholesterol: 0 mg
sodium: 259.6 mg
fibre: 4.3 g
sugars: 3.7 g
protein: 5.3 g
RECIPE
1. Toss the salad into a large bowl.

57
part
58
Low Calorie Recipes

< 240 calories
59
60
Chicken
& Vegetable Stir Fry

REQUIRED
NUTRITIONAL INFO
yourself).
1/3 cup each of red, yellow, green
Non-stick cooking spray (e.g. PAM)
and orange bell peppers slices
1/3 cup of sliced cremini
mushrooms
cup chopped white/purple onion
100 grams of fully cooked skinless
chicken breast (If you prefer, you
can purchase it raw and cook it
Calories: 206 cal

fat: 2.4 g
cholesterol: 70 mg
sodium: 509.8 mg
fibre: 4.1 g
sugars: 85 g
protein: 27.5 g
RECIPE
1. Toss the vegetables into a skillet coated with non-stick

cooking spray (e.g. PAM). Use medium heat. As the vegetables are cooking, cut your fully cooked chicken into
strips and then add them to the skillet.
2. Alternatively, you could roast the vegetables in the oven
at 350 degrees Fahrenheit for 30 minutes.
3. If you are not using fully cooked chicken, then set up a

second skillet coated with non-stick cooking spray to
cook your raw chicken.
4. Combine the chicken and vegetables into a large bowl.
61
Chicken
& Broccoli
REQUIRED
NUTRITIONAL INFO
breast (If you prefer, you can pur 12oz (340g or 5 cups) broccoli flochase it raw and cook it yourself).
rets (I recommend purchasing it in
a microwaveable steam bag)
115g fully cooked skinless chicken
Calories: 238 cal

fat: 2.3 g
cholesterol: 80.5 mg
sodium: 675 mg
fibre: 10 g
sugars: 5 g
protein: 37.6 g
RECIPE
1. Steam the broccoli florets in the microwave steam bag,

as per instructions on the bag.
2. Heat your fully cooked chicken breast in the microwave
for 45 seconds. Alternatively, you can cook raw chicken
62
on a skillet or in the oven, if you have time.

3. Plate the broccoli and chicken.
63
64
Greek Yogurt
with Strawberry Sauce
REQUIRED
cup of nonfat Plain Greek Yogurt

2 TBSP Walden Farms Strawberry
(or Blueberry) Sugar Free Syrup
Optional: 4 TBSP of Walden Farms
Calorie Marshmallow Dip
NUTRITIONAL INFO
Calories: 105 cal
fat: 0 g
saturated fat: 0 g
cholesterol: 0 mg
sodium: 162.5 mg
fibre: 0 g
sugars: 7.5 g
protein: 18 g
RECIPE
1. Combine the Greek Yogurt in a bowl with the Walden

Farms Syrup. Mix together to create a fruit flavoured
yogurt. If you want to increase the portion size and sweetness without adding extra calories, then mix Walden
Farms Calorie Free Marshmallow Dip into the yogurt.
N OT E S :
You can also place this mixture into a Popsicle mold
to make a yogurt pop.
65
Shrimp
& Vegetable Stir Fry

REQUIRED
NUTRITIONAL INFO
cup of sugar snap peas, 1/2 cup of

3.5oz (100g) shrimp (I purchase
sliced cremini mushrooms, 1/2 cup
previously cooked frozen shrimp.
of sliced red bell peppers, 1/2 cup
Thaw it on the counter in advance)
of chopped white onion)
3 cups of mixed vegetables (Use
your favourite vegetables. You can Seasoning: Black Pepper, Calorie
see I used 1 cup of asparagus, 1/2
Calories: 197 cal

fat: 1.6 g
sodium: 256.5 mg
fibre: 5.4 g
sugars: 10.6 g
protein: 24.2 g
RECIPE
1. Toss the vegetables into a skillet coated with non-stick

cooking spray (e.g. PAM). Use medium heat. As the vegetables are cooking, peel the tails off of 100g of shrimp
and then add them to the skillet.
66
2. Alternatively, you could roast the vegetables in the oven

at 350 degrees Fahrenheit for 30 minutes.
3. Combine the shrimp and vegetables into a large bowl.
67
68
Shrimp Salad
REQUIRED
2 cups of spinach (Save time by

using prewashed and chopped spinach)
2 cups of romaine (Save time by
using prewashed and chopped romaine)
3.5oz (100g) shrimp (I purchase
previously cooked frozen shrimp.
NUTRITIONAL INFO
Thaw it on the counter in advance)

5 cherry tomatoes
cup sliced red bell peppers
2 TBSP Walden Farms Dressing
(e.g. Jersey Sweet Onion)
Calories: 135 cal

fat: 2 g
sodium: 306.6 mg
fibre: 5.9 g
sugars: 6.7 g
protein: 19.9 g
RECIPE
1. Toss the salad into a large bowl.

2. Remove the tails from the shrimp. Add the shrimp to the
salad.
3. Add the tomatoes and peppers.

69
Tilapia
Cauliflower Mash
Fauxtatoes & Broccoli
REQUIRED
NUTRITIONAL INFO
crowave-friendly steam bags).

3oz cooked Tilapia (I purchased my
Tilapia already grilled, but you are 4 TBSP chicken broth (no salt added)
welcome to purchase it raw and
then cook it on a skillet or bake it 1 cup of broccoli
Season with black pepper, garlic,
in the oven).
calorie free seasoning (Parmesan
1.5 cups cauliflower florets (I pur& Herbs)
chase my cauliflower florets in mi-
Calories: 175 cal

fat: 3.1 g
sodium: 110.8 mg
fibre: 6.3 g
sugars: 4.9 g
protein: 28 g
RECIPE
1. Cook your cauliflower: I recommend purchasing pre-cut/washed cauliflower florets in a convenient bag for
easy microwave steaming.
2. Create the Mash: Place the following into a magic bullet
(or a blender or a food processor) and puree:
1.5 cups of steamed cauliflower
4 TBSP chicken broth
Black pepper
Calorie free seasoning (parmesan & herbs, garlic)
70
3. Steam your broccoli florets in the microwave for ~3 minutes. I purchased my broccoli florets pre-washed and
cut in a microwave-friendly steam bag.
4. You can purchase tilapia already baked, or you can
easily grill your tilapia on a skillet (use PAM non-stick
cooking spray), or you can bake it in the oven at 350 degrees Farenheit for ~15 minutes (keep an eye on it).
5. Plate it and enjoy!
71
72
Broccoli
& Chicken Angel Hair Pasta

REQUIRED
NUTRITIONAL INFO
sed them in a steam bag).

1 bag of Miracle Noodles (Angel
2 TBSP Walden Farms Garlic & Herb
Hair Pasta)
Pasta Sauce
100g fully cooked skinless chicken
breast (If you prefer, you can pur- Black Pepper and Calorie Free Parmesan & Herbs Seasoning
chase it raw and cook it yourself).
1 cup of broccoli florets (I purcha-
Calories: 140 cal

fat: 2 g
cholesterol: 70 mg
sodium: 585 mg
carbohydrates: 5 g
fibre: 2 g
sugars: 1 g
protein: 26 g
RECIPE
1. Steam the broccoli florets in the microwave (as per package instructions)
2. Heat the fully cooked chicken in the microwave for 3040 seconds. Alternatively, you can purchase it raw and
cook it yourself.
3. Prepare the Miracle Noodles: Strain the angel hair pasta
and rinse under running water for 10-15seconds. Microwave for 60 seconds.
4. Combine the ingredients into a large bowl. Add 2 TBSP
of your favourite Walden Farms Calorie Free Pasta Sauce.
N OT E S :
Miracle Noodles Angel Hair Pasta is remarkably low
in calories (0 calories per bag) because its made of
soluble fiber known as glucomannan.
73
Cauliflower
Cous Cous Shrimp Salad

REQUIRED
NUTRITIONAL INFO
hand).
2 cups cauliflower florets (I recom 1 sheet of Nori Paper
mend purchasing them pre-cut)
1TBSP calorie free soy sauce alter- 1 cup of sliced cucumber (You will
have to slice the cucumber)
native
4oz shrimp (I purchase frozen pre- Seasoning: Black Pepper, Calorie
-cooked shrimp, and I let it thaw
on my counter a few hours before-
Calories: 156 cal

fat: 2.1 g
sodium: 848.8 mg
fibre: 4.6 g
sugars: 5.7 g
protein: 25.7 g
RECIPE
1. Blend 2 cups of raw cauliflower florets in a food processor (or use a cheese grater) to create rice.
2. Combine the following into a bowl and serve:
The cauliflower rice
1 TBSP calorie free Bragg Soy Sauce alternative
(or you could use low sodium chicken broth)
74

3.
4 oz shrimp
1 sheet of Nori Paper (rip it into tiny pieces)
1 cup of sliced cucumber
Season and serve!
75
76
Mushroom
Chicken Burgers
REQUIRED
NUTRITIONAL INFO
This recipe makes 2 small burgers 1 slice of a dill pickle (reduced sodium)
4oz of fully cooked skinless chicken
breast. (If you prefer, you can pur- Seasoning: Black Pepper, Calorie
chase it raw and cook it yourself)
4 Portobello mushroom caps (medium size)
Calories: 175 cal

fat: 2 g
saturated fat: 0 g
cholesterol: 75 mg
sodium: 107.5 mg
fibre: 7.5 g
sugars: 1 g
protein: 38.5 g
RECIPE
1. Grill a skinless chicken breast or purchase a fully cooked

one. Season it.
2. Make the buns: Snap the stems off 4 medium sized
Portobello mushroom caps. Using a spoon, scrape the
gills off the underside of each mushroom. Place them
on a skillet coated with non-stick cooking spray (PAM).
Flip to ensure both sides are cooked.

3. Cut the chicken breast in half and place each half between the 2 sets of buns.
4. Optional: cut a sliced pickle in half and place on under
the top bun of each burger.
5. Serve!
77
Broccoli
Slaw
REQUIRED
5 cups (340g, 12 oz) of broccoli

slaw
4 TBSP Walden Farms Dressing
(e.g. coleslaw, Thousand Island)
Season with black pepper and Calorie Free Seasoning (e.g. Roasted
Garlic & Peppers)
RECIPE
1. Toss the broccoli slaw into a large bowl.

78
NUTRITIONAL INFO
Calories: 100 cal
fat: 0 g
saturated fat: 0 g
cholesterol: 0 mg
sodium: 680 mg
carbohydrates: 20 g
fibre: 12 g
sugars: 0 g
protein: 8 g
79
80
Zoodles with Chicken
& Mushrooms
REQUIRED
NUTRITIONAL INFO
Non-stick cooking Spray (e.g. PAM) 1 cup of sliced cremini mushrooms

Seasoning: black pepper and calo1 large zucchini (leave skin on).
rie free Parmesan & Herbs SeasoSpiral Vegetable Slicer
ning.
100g of Fully Cooked Chicken (If
you prefer, you can purchase it raw Optional: Walden Farms Calorie
Free Pasta Sauces
and cook it yourself)
Calories: 195 cal

fat: 3 g
cholesterol: 0 mg
sodium: 504 mg
fibre: 2.3 g
sugars: 1 g
protein: 26 g
RECIPE
1. Prepare the Zucchini Noodles

Wash a large zucchini, but you dont have to peel it if
you like the green colour in your pasta. The peel contains a good portion of the zucchinis vitamins and minerals, so eat the peel!
Place the zucchini in your Spiral Vegetable Slicer
(refer to my photo) and turn the crank. If you dont
have a spiral vegetable slicer, I strongly recommend
you get one, especially considering they are only ~
$30. Otherwise, you can use a mandolin or a vegetable
peeler, neither of which are as quick or cool as the spiral
vegetable slicer).
2. Cook it! Toss the following into a non-stick skillet on

medium heat (use non-stick cooking spray) for ~3-5
minutes:
All of the zucchini noodles
1 cup of cremini mushrooms
3 TBSP of Walden Farms Calorie Free/Sugar Free
Pasta Sauce (I used Garlic & Herb)
100g of fully cooked chicken. You can substitute with
your favourite protein source (i.e. shrimp, tofu, scallops).
Seasoning: Black Pepper, Calorie free/low sodium seasoning
N OT E S :
Zoodles = zucchini noodles
In the second photo, you can see I used scallops.
Thats the beauty of flexible dieting! You can
substitute with your favourite protein!
81
Ziti with Chicken

& Mushrooms
REQUIRED
NUTRITIONAL INFO
1 bag (7oz or 198g) of Miracle No- Seasoning: Black Pepper, Calorie

odles Ziti
100g of Fully Cooked Skinless Chic- Optional: Walden Farms Calorie
Free Pasta Sauces
ken Breast
1 cup of cremini mushrooms
Calories: 152 cal

fat: 2 g
cholesterol: 0 mg
sodium: 504 mg
fibre: 2.3 g
sugars: 1 g
protein: 26 g
RECIPE
1. Grill skinless chicken breast on your non-stick skillet

(use PAM non-stick spray). If you dont have time, then
purchase fully cooked chicken breast and heat it in the
microwave for 45 seconds. Measure 100g and cut it into
strips.
2. Grill 1 cup of cremini mushrooms on your non-stick skillet (use PAM non-stick spray).
82
3. Cut open 1 bag of Miracle Noodles (Ziti). Rinse the Ziti

in a sieve for 15 seconds to annihilate the fishy odour.
Place it into a bowl and microwave for 60 seconds.
4. Combine the Ziti, chicken and mushrooms in a bowl. Season with black pepper and calorie free Parmesan and
herbs seasoning. You can also use calorie free Walden
Farms Pasta Sauce.
83
84
Canned Tuna
REQUIRED
Lettuce Tacos
35g of romaine hearts (snap the Seasoning: Black Pepper, Calorie

stems off).
1 can (85g) of single serving flaked
light tuna (I used tomato & onion
flavoured)
NUTRITIONAL INFO
Calories: 84 cal
fat: 2 g
cholesterol: 25 mg
sodium: 342.1 mg
fibre: 0.4 g
sugars: 3 g
protein: 14.4 g
RECIPE
1. Snap or cut the stems off of ~7 Romaine Hearts. (I buy

mine pre-cut & washed to save time).
2. Scoop the tuna from the single serving can into each
taco. (The tuna is conveniently already flavoured).
3. Season the tuna with black pepper and your favourite
calorie free seasoning. Enjoy!
85
Canned Tuna
Sushi
REQUIRED
NUTRITIONAL INFO
1 sheet of Sushi Nori (cut into 5 Optional: use a Natural Soy Sauce
Alternative (calorie free), which
long strips with scissors)
would add 160mg of sodium per
1 can (85g) of flaked light tuna (I
2.5mL serving
used tomato & onion flavoured)
Black Pepper
Calories: 90 cal
fat: 2.1 g
cholesterol: 25 mg
sodium: 353.7 mg
fibre: 0.1 g
sugars: 3.1 g
protein: 15.7 g
RECIPE
1. Divide the canned tuna into 5 equal portions. Feel free

to season your tuna with black pepper.
2. Place each portion of tuna onto the end of each pre-cut
Nori strip. Roll the strip around the tuna like a sleeping
bag. Moisten the nori strip with a wet finger to seal it.
N OT E S :
You dont have to cut it into maki. You can leave it as
a cornet (like a burrito). I do this when Im in a rush.
86
Then use scissors to cut it in half (to create 2 mini maki).

Repeat for the remaining 4 strips. This recipe yields 10
mini tuna maki.
3. Use chopsticks and if you like, dip the maki into a calorie
free Soy Sauce Alternative.
87
88
Protein Waffle
(or Pancake)
REQUIRED
1/2 scoop of BSN Isoburn Fat Burning Protein Powder Matrix (I used
strawberry milkshake flavour, but
you can use vanilla ice cream or
chocolate milkshake flavours)
3 to 4 TBSP of Walden Farms Calorie Free Marshmallow Dip (to make
it fluffy). If you dont add this, the
pancakes/waffles will be rubbery.
NUTRITIONAL INFO
cup of egg whites

2 TBSP Walden Farms Strawberry Syrup (feel free to use Pancake,
Chocolate, Caramel or Blueberry
Syrup flavours).
PAM non-stick cooking spray
Waffle maker
Calories: 120 cal

fat: 1 g
cholesterol: 5 mg
sodium: 480 mg
fibre: 1 g
sugars: 1 g
protein: 24 g
RECIPE
1. Blend the following in a Magic Bullet (or blender) to

create the pancake batter:
1/2 scoop of BSN ISOBURN Whey (flavour of choice)
1/2 cup of egg whites
3 to 4 TBSP of Walden Farms Marshmallow Dip
(Calorie Free/Sugar Free). This makes it fluffy!
2. Place the batter onto a double-sided waffle iron over

medium heat (or use non-stick cooking spray). Cook for
a few minutes until it turns golden brown.
3. Plate the waffle and drizzle with Walden Farms Calorie Free Pancake Syrup! (Flavour of Choice)
N OT E S :
I have also provided a photo of a pancake using
the same recipe. I used vanilla ice cream flavoured
Isoburn and Walden Farms Pancake Syrup.
89
Protein
Shake
REQUIRED
NUTRITIONAL INFO
3/4 scoop BSN Isoburn Fat Burmond milk. I recommend SILK

ning Protein Powder Matrix (I used
brand because it has less calories.
Chocolate Milkshake Flavour, but cup crushed ice cubes
you can use vanilla ice cream or 2 TBSP Walden farms Marshstrawberry milkshake flavours)
mallow Dip (to thicken the sha 1 cup of unsweetened vanilla alke)
Calories: 130 cal

fat: 5 g
cholesterol: 7.5 mg
sodium: 357.5 mg
fibre: 2.5 g
sugars: 1.5 g
protein: 16 g
RECIPE
1. Place the following into a Magic Bullet or Blender:

3/4 scoop of BSN Isoburn Fat Burning Protein Matrix
(flavour of choice).
1 cup of unsweetened vanilla almond milk.
1/4 cup of crushed ice
4 TBSP Walden Farms Marshmallow Dip (Calorie and
N OT E S :
I recommend you chew your food on Lite Days
to optimize satiety. Drinking your calories provides
less satiety.
Whey is insulinogenic. So if you want to prevent
insulin spiking, then save the whey for your Feast
90
Sugar free). It makes the shake frothier. You can omit

this step if you prefer. Other low calorie thickening
options would be 2 TBSP of non-fat Greek Yogurt, Xanthan Gum or Glucomannan.
2. Blend and Enjoy!
Days.
The recipe photo features chocolate pieces and
sprinkled cacao. This is merely for dramatic effect.
These bonus treats would be suitable for a Feast
Day. Have the shake without the chocolate bar and
sprinkles for Lite Days.
91
92
Ice Cream
Soda Float
REQUIRED
NUTRITIONAL INFO
1/2 scoop BSN Isoburn Fat Bur- 2 TBSP Calorie Free Walden farms
ning Protein Powder Matrix (I used
Marshmallow Dip (to thicken the
vanilla ice cream flavour, but you
shake)
can use chocolate milkshake or Zevia Cola (sweetened with stevia)
strawberry milkshake flavours)
Ice cream machine
1 cup of unsweetened vanilla almond milk. I recommend SILK
brand because it has less calories.
Calories: 90 cal
fat: 3.6 g
cholesterol: 5 mg
sodium: 270 mg
carbohydrates: 4 g
fibre: 1.8 g
sugars: 1 g
protein: 10.8 g
RECIPE
1. Place the following into a Magic Bullet or Blender:

1/2 scoop of BSN Isoburn Protein Powder (Vanilla Ice
Cream Flavour)
1 cup of unsweetened vanilla almond milk.
2 TBSP Walden Farms Marshmallow Dip
2. Place the mixture from step 1 into an ice cream machine. Please watch my ice cream machine tutorial to learn how to make ice cream without getting
angry!
3. Place the following into a tall glass:
Half of your ice cream

Slowly pour the Zevia Cola. Add more Zevia once the
fizz settles.
Mix the Zevia and Cola together with a spoon. Add
more Zevia as needed
Top with the rest of your ice cream. Add more Zevia as
needed.
4. Insert a straw from the side (not the centre). You want
room for your ice cream to expand.
5. Enjoy!
93
Bonus
94
Restaurant Edition
95
You dont have to stay home on light days. You can (and should) eat in restaurants and
you can even order in.
Its harder to keep track of your macros and calories when you dont prepare the food
yourself, but with experience, you will learn how to estimate. Always overestimate the
calories and macros of restaurant meals to prevent yourself from over consuming.
Always ask for no salad dressing, no sauces, no butter, no olive oil, no coconut oil, no
mayonnaise, etc. Pack your calorie free seasoning, as well as your calorie free Walden
Farms travel size salad dressings in your bag.
If you ask your server nicely, they can (and will) modify your order to suit your dietary
practices. I often ask them to substitute a starchy carb with extra spinach, lettuce,
cucumber or broccoli.
I always snap photos of the food I order in restaurants on my Lite Days. Here are a few
examples:
Sashimi and Seaweed Salad
96
Sashimi
Grilled Chicken Spinach Salads
97
Fish & Vegetables
98
Chicken & Vegetables
99
travel Edition
100
Flying is the best time for fasts! Plus you can use Nexus and avoid the customs lines.
I dont pack food in my carry-on bag for my flight this is a great way to enforce a fast.
Purchase Travel Size Walden Farms Salad Dressings and Pancake Syrups and keep
them in your purse. By the same token, carry Calorie Free Seasoning in your Purse. That
way you can hold off high calorie dressings in restaurants and use your own calorie
free options.
Carry sugar free gum in your purse
Store BSN AminoX BCAAs in the base of your Cyclone Cup, or in a Storage Funnel
Purchase the travel size AminoX
Always travel with a Cyclone Cup
You can travel with Nori Paper and Canned Tuna. You can make Tuna Sushi anywhere!
101
ALSO RECOMMENDED
102
The OMG Quest Nutrition

Dessert Recipe e-Book
Intermittent Fasting
Tutorials, volumes 1 & 2
Fat Loss Fast 1: Immediate Kick-Start to

Flexible Dieting & Intermittent Fasting
Fat Loss Fast 2: Theoretical

Guide to Intermittent Fasting
20 Best Pumpkin
Protein Desserts
103
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BY DR. SARA SOLOMON
DrSaraSolomon.com Inc.

Fat Loss Fast - 3

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Fat Loss Fast - 3

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fat loss

Over 30 Quick, Easy and Nutritious

Effortlessly achieve and maintain fat loss,

The Essential Companion

BY DR. SARA SOLOMON

31. Negligible Calorie Recipes: (<15 calories)

47. Very Low Calorie Recipes (<75 calories)

59. Low Calorie Recipes: (<240 calories)

102. ALSO RECOMMENDED

About the Author

Download my free mobile app to access my

Join my exclusive Fasting Group on Facebook!

And sign up for my free weekly intermittent

Purchased by Kevin Stewart, titan715@hotmail.com #3949832

WHAT IS INTERMITTENT FASTING?

WHAT ARE THE BENEFITS OF INTERMITTENT

This is what I look like now:

Carbs are permitted

WHAT IS MODIFIED ALTERNATE-DAY FASTING and

WILL MY METABOLISM SLOW DOWN IF I PRACTICE

ARE BACK-TO-BACK LITE DAYS PERMITTED?

HOW DO I ESTABLISH MY CALORIES AND MACROS

and lean protein.

WHEN DO I EAT DURING MY LITE DAY FAST?

WHAT DO I EAT DURING MY LITE DAY FAST?

With regards to caffeine (pre-workout products, coffee, caffeinated teas): be warned

WILL I BE HUNGRY DURING MY LITE DAY FAST?

GROCERY LIST & INGREDIENT ENCYCLOPAEDIA

Walden Farms Calorie Free Salad Dressing

Calorie free and low sodium Seasoning

TIME SAVING TIPS:

mushrooms, bell peppers, etc.

THIS NOT A DICTATORSHIP

Negligible Calorie Recipes

Gum & Mints

Trident Layers Sugar Free Gum

Alternative sweeteners will not cause an insulin

gas and cramps. I didnt believe this would happen

HIGH PROTEIN, HIGHER CARB, LOWER FAT RECIPES

Purchased by Kevin Stewart, titan715@hotmail.com #3949832

BSN AminoX BCAAs (grape,

then BCAAs are not indicated during your fast. Read

Chicken Broth (no salt added)

free/low sodium seasoning

50% less salt dill pickles

2 Pickle slices (30g)

1 bag (8 oz) of Miracle Rice

1. Strain the rice and rinse under running water for

Another option is to season with black pepper and

1 bag (7oz or 198g) of Miracle No- Optional: Walden Farms Calorie

Calorie free Walden Farms Pasta Sauces

Very Low Calorie Recipes

& Calorie Free Dip

1 cup of celery (101g) I purchase it already cut and washed.

Nonstick cooking spray (e.g. PAM) Seasoning: Black Pepper, Calorie

1. Spray a non-stick skillet (with a lid) with PAM

Artichoke & Salsa Salad

I recommend purchasing a jar of

1. Mix the cucumber, salsa and artichoke into a large bowl.

& Cucumber Salad

121g of prewashed and chopped 2 TBSP Walden Farms Dressing

1. Toss the spinach and cucumber into a large bowl.

340 g (12oz) Garden Salad (I re- 2 TBSP Walden Farms Dressing