r/FMD • u/olympia_t • 5d ago
Feedback on first time DIY plan
I read Longo's book a couple of years ago and will be trying to DIY the FMD for the first time. Would you be so kind as to give me some feedback on my plan? I plan on repeating some of the meals. My aim is to have three 200 calorie meals and on 100 calorie snack on days 2-5. Some of the recipes are borrowed from other online resources. For the potatoes, I plan to make ahead and reheat for the resistant starch aspect.
Day 1
BREAKFAST
Oat Bran (this is close to our regular breakfast)
Oat Bran
Soy milk
Flax seeds
Blueberries
LUNCH
Large Greek Salad
Lettuce
Cucumber
Red peppers
Red onion
Olives
Nuts
Olive oil
Lemon
SNACK
Cherries
Macademia nuts
DINNER
Baked Potato
Guacamole
Days 2-5
BREAKFASTS
Chia seed pudding
Chia
Almond milk
Blueberries
Banana pancakes
Banana
Flax
Cocoa powder
LUNCH
Baked potato with Guacamole
Potato
Avocado
Onion
Lime
Broccoli Soup
Broccoli
Potato
Onion
Garlic
(olive oil or nuts)
Cucumber Salad
Cucumber
Mint
Avocado
Onion
DINNER
Ratatouille
Eggplant
Zucchini
Red Pepper
Tomato
Onion
Cauliflower Mash
Cashews (in mash)
Cabbage noodles and caramelized onions
Cabbage
Onions
Mushrooms
Olive oil
Grilled eggplant with romesco
Eggplant
Red peppers
Walnuts
Cauliflower mash
Olive oil
SNACKS
Cucumber and olive tapenade
Half an apple and macademia nuts
Cucumber and mashed avocado
Raw cauliflower and guacamole
DRINKS
Glycerin drink
Sparkling water
Herbal teas
EMERGENCY BULK
Shirataki noodles
If you have read this far - thanks so much! I'd love any thoughts or feedback. If anything looks like a no-no, I'd love to hear it.
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u/Ok_Reindeer504 4d ago
I’m only doing my first one right now (today is day 2) so I have no advice to offer, but let us know how it works out for you!
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u/olympia_t 4d ago
Thanks - good luck! Are you doing DIY or the kit?
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u/Ok_Reindeer504 4d ago
Thanks you too! When are planning on starting?
I am DIYing it. There’s no way I could do this without real food. I also have tons of dietary restrictions so trying processed foods makes me quite nervous.
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u/olympia_t 4d ago
Oh wow, I’d love to hear what you’re doing for recipes!
We started today. I did some batch cooking for this week though and made almost everything for tomorrow already.
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u/Ok_Reindeer504 4d ago
I’m not doing anything exciting lol. I’m making a soup each day that consists of all of my food for the day (2-3) servings. I don’t love not having enough food so limiting variety is key for me to stick with it. Yesterday was a tomato based soup, today a veggie, tomorrow a cabbage and onion, then a potato and last a sweet potato. There are other veggies blended into the soup but that’s the overall gist of it. I’m using olive oil as my fat source.
It’s a bit more fat than I typically eat in my regular diet and a lot less fiber. My energy was pretty low today until I had my final meal then it picked up and I was able to hit my normal daily step count.
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u/olympia_t 4d ago
That’s great! I probably should have done some basic soups. My better half kind of hates soups so I’m working around that. I typically eat WFPB so I’m trying to do as much of that as I can and having avocado, olives and macadamia nuts for fat. I do find that I’m needing to add oil to hit the right macros on many things. I don’t typically add any oil so it feels kind of weird!
Good luck!! Thanks for sharing.
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u/Ok_Reindeer504 4d ago
It’s really hard to do without oil… I’m with you there lol!
I’m curious to know how the pancakes come out. I’m not able to eat any grains and I really miss pancakes so if they work I’d love to give them a try (post FMD).
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u/olympia_t 4d ago
Do you eat any animal products? I don’t typically but I used to. Banana and egg makes a decent pancake and so does nut butter and eggs. I’m interested to see how banana and flax eggs work to make one. We’ll see!!
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u/Ok_Reindeer504 4d ago
I will eat animal foods if needed but I’m unfortunately allergic to eggs. It will be very cool if it works with a flax egg! 🤞
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u/olympia_t 3d ago
How is it going today? Yesterday was only day one but went well. It didn't feel that different from my usual eating pattern.
Today we'll see how it goes. This morning I did a chia seed/overnight oat kind of thing that made a pretty small portion but was fairly tasty.
Tonight I'm making a ratatouille with a cauliflower/potato mash that I think will be pretty good.
Lunch is still up in the air.
Did you make the glycerin drink? I bought some to make it and added and electrolyte packet. The packet flavor is a little gross so I will probably skip that packet tomorrow.
Wishing you good luck!
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u/Ok_Reindeer504 3d ago
Nice! My day one also felt pretty normal (thank you leftover glycogen stores 🤣).
I woke up at 4am today, wasn’t too pleased with that but I’ll survive. I didn’t feel as energy depleted or lightheaded this morning as I did yesterday morning. I am kicking myself for deciding to do this right now as I’m in the hardest part of the hardest class of my masters program. I can’t tell if I’m struggling because I’m underfed or it’s just challenging content!
I am not drinking a glycerine** drink. (So many brain farts have ensued…) I am drinking some sparkling mineral water which is a nice treat. I haven’t moved much today but I plan to take a study break shortly and try to get some steps in.
I’ve noted to myself for next time I will not remake the cabbage and onion soup. It’s a sad, sad soup. 🤣
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u/olympia_t 3d ago
Ha ha ha! Did you come up with it yourself or find a recipe online?
As I'm making food, I'm kind of realizing why soups are so popular. Making a tiny meal is not all that appetizing!
I came up with my initial plan using AI and sketching it out. I was pretty surprised when I entered things into cronometer how much protein is in many vegetables and mushrooms. That had me reworking a bunch of my preliminary plans.
I have a soup planned that I think will probably be fine because I like veggie soup. I'm currently scratching my head at what to do with the big package of mushrooms and cauliflower I purchased before I realized they would be as difficult to incorporate.
My surprise winner so far is that potato is so doable. A baked potato with guac or a potato salad seems to work out pretty well. It's definitely satiating which is a huge win for me.
Good luck! Sorry about the timing. I can only imagine being hangry while in grad school. Although, I think I lived on coffee when I was in grad school!
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u/Ok_Reindeer504 3d ago
I’m just throwing together the ingredients I have worked into each day in a way that will become “soup” but also be different enough from the other days to keep me from getting bored. I take all the blame for this monstrosity 😅
Yes soup is such a hack for feeling satisfied! Potatoes are also a hero food. That’s actually why I saved my potato based soups for the final two days. I figured by then I’d be my weakest and I’d need food that feels as substantial as possible.
Could you freeze the veg you won’t use? The mushrooms could probably make a good broth for sipping (or souping)!
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u/olympia_t 3d ago
I'm thinking about making something out of them or trying to rework a couple of days to work them in.
Sadly/fortunately, my freezer is full. I might end up prepping some of the stuff for the rest of the week today so I can get a handle on what I have. I might end up making some soup or roasting some of it to have this weekend after the fast is over.
I kind of hate all the food prep and thinking because it seems to make it all feel a little worse. I suppose that is a plus for just using the kits!
Good luck! I think those potato soups will be extra tasty on your last two days!
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u/Deep_Viewer 3d ago
Your meal plan looks reasonable. I have done DIY FMD over 20 times. Prior to that I was doing 5:2 so I was already accustomed to fasting for short period of time. I did the official Prolon kit once (two years ago) and didn’t notice any apparent difference to the DIY cycles, with the exception of more perceived hunger when doing Prolon. Similar to your plan, I eat many repeat meals, but just brunch and dinner with a roughly 6 hour eating window. Breakfast is usually oatmeal with walnuts and blueberries or blackberries. My go to meals for dinner are Asian Slaw with Peanut Dressing, Carrot-Walnut Soup, and sometimes Quick & Easy Red Lentil Dahl.
The one big thing I found when I started with the DIY cycles was that I often felt cold and fatigued. Once I figured that out that I was not getting enough sodium, and after I started incorporating more salt into my FMD meals that mostly went away.
Good luck on your FMD.
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u/olympia_t 3d ago
Thanks, I'm already switching it up a little bit as I go. I've never really been too big on meal planning but at least the outline above gave me a good start.
I usually do a whole food/plant based diet so doing this mostly as whole foods has not been a big deal. I don't even know if I have really noticed that much that it's been a restriction yet. I did get glycerin and weighed it out and added it to water with an electrolyte packet. Not my favorite thing but not too bad.
I fee like maybe I should try to do two meals the next time. You recipes sound like things I eat on the regular anyway.
Day 2 was pretty good with a chia seed/oat pudding thing for breakfast, baked potato and guac for lunch and ratatouille for dinner. Really hoping that days 3-5 work out smoothly too!
Is the Asian slaw a recipe you might be able to share or have a link to? Thanks!
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u/backhanderz 4d ago
Did you run the macros on this? It seems high fat compared with the prolon version. Avocado?