In Jason Fung’s book “The Obesity Code”, he outines two example methods of fasting; 24 hour & 36 hour fasts. Below are printable sample meal plans for those time periods. Each version has pre-progammed example meals + empty versions that allow you to program in your own meals.

Whilst what you eat between fasts is of course crucial, assuming that you make your diet relatively healthy, the core component to focus on is adherence to the fasting periods of the diet plan. These are where your blood glucose and insulin will decrease, allowing your body to burn  its fat stores. Resulting in gradual weight loss.

Sample 7-Day Meal Plan – 24-hour Fasting Protocol – Click to open printable PDF

Sample 7-Day Meal Plan – 24-hour Fasting Protocol – with Blanks – Click to open printable PDF

Sample 7-Day Meal Plan – 36-hour Fasting Protocol – Click to open printable PDF

Sample 7-Day Meal Plan – 36-hour Fasting Protocol – with Blanks – Click to open printable PDF

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Posted by John Alexander

Note: Not a Medical Doctor or PhD. I'm a researcher and writer, with a focus on the subjects of health and longevity. My intent is to write about scientific research in an accessible, understandable way. If you believe something I've stated needs a reference, and I haven't done so, please let me know in the comments.

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Mike
Mike
1 day ago

What is the recommended carbs per meal

Kaytee
Kaytee
29 days ago

I thought the 36h protocol would only include 1 meal every 36 hours. So Monday fasting, Tuesday Breakfast and then fasting until Lunch on Wednesday and fasting until dinner on Thursday, repeat. Does that work too?

Last edited 29 days ago by Kaytee
Heather McLaren
Heather McLaren
3 months ago

Hi! I am just getting into this new way of eating and fasting. I noticed that on a Fast day you suggest 1 cup of broth. Is it ok to drink broth and water throughout the day? I’m really hungry and the broth helps some.

Heather McLaren
Heather McLaren
Reply to  John Alexander
3 months ago

Thank you. I just need something. 1st day I fasted 13 hours and then ate 2 meals consisting of chicken thighs, onions, celery and mushrooms. Included broccoli for dinner. Day 2 I fasted for 24hrs then ate chicken and broccoli. Day 3 fasted 15 hours, had a plain salad with chicken at noon then at 5 a meal was delivered that I just couldn’t resist because by that time I was HANGRY. The eating frenzy continued on and off til 11:30. Is there an easier way to ease into this? It has been 12 hours since I have eaten now… Read more »

Last edited 3 months ago by Heather McLaren
Heather McLaren
Heather McLaren
Reply to  John Alexander
3 months ago

Thank you

Amy
Amy
3 months ago

Will half and half in my morning coffee break the IF timing? Also, I like to add collagen powder to my coffee in the morning. Will that break the IF time? I don’t have a problem skipping breakfast and eating in a window after noon but the coffee issue has made me wonder if I am stopping my IF time frame with the coffee additions. Thanks for clarifying this.

Patty
Patty
6 months ago

Is it ok at to use stevia in coffee on fasting days?

Alexis
Alexis
6 months ago

Thanks very much! I have this as an ebook but the formatting on the charts was unreadable, so these pdfs are just what I needed.

Emma Stone
Emma Stone
10 months ago

Hi if I do a 48 hour water fast do I eat the next or next 2 days and then fast the next 48 hours again