Plant-Based Fasting Imitating Diet

Explore a Plant-Based Fasting Imitating Diet: A 5-Day Journey to Wellness



In our fast-paced lives, finding time to care for our health can be a challenge. But what if you could reset your body, enhance your well-being, and nourish your soul, all in just five days? Enter the plant-based fasting-with food diet – a powerful way to rejuvenate your body, mind, and spirit.

I've been doing a fasting with food diet 5-day journey for about 3 years. I started with the well-known original version of the Fasting Mimicking Diet (FMD). I have since recreated my own version tailored more to the needs of a plant-based perimenopausal woman with food allergies. It is well-documented that fasting causes estrogen to decrease and hormone shifts. At the end of the article, I’ll discuss what I did to decrease any unpleasant hormone shifts from happening to me. Always discuss any diet changes, especially a fast, with your personal doctor and the use of any supplements with them as well. We are all unique in that one woman's medicine may be another's poison. There is no gatekeeping in this series of articles, I tell you exactly what products I have used and even give you links to them. You can do the fast with store-bought soups or homemade. If you prefer homemade soups I have links to my personal recipes. Let's get started.

What is a Fasting Mimicking Diet?

The fasting-mimicking diet is a scientifically backed eating plan designed to mimic the effects of fasting while allowing you to consume nutrient-dense, low-calorie foods. This innovative approach to fasting offers the benefits of cellular repair, reduced inflammation, and improved metabolic health without the extreme deprivation of traditional fasting. Plus, there is evidence that three 5-day fasting cycles over 90 days can decrease your biological age by almost three years! By incorporating plant-based foods, you can amplify these benefits with a focus on natural, wholesome ingredients.

This is my personal version of the FMD that I have used due to my own unique needs. I am sharing this to help others who may want some of the benefits of the FMD but are unable to use the program for different reasons. Always check with your personal doctor before starting any dietary changes especially fasting. My 5-day journey always starts with mindset shifting!

Day 1: Setting the Intention

Your journey begins with a commitment to yourself. Take a moment to reflect on your goals for this five-day adventure. Are you seeking greater mental clarity, a boost in energy, or a fresh start for your health? Write down your intentions and keep them close as a reminder of why you're embarking on this path.

Start your day with a hydrating herbal tea and a nourishing, power-packed nut bar. For lunch, enjoy a simple dairy-free Tomato Bisque. Dinner can be a hearty Minestrone & Quinoa Soup. Remember, the key is to keep your meals light and nutrient-dense. An evening snack reminiscent of breakfast includes herbal tea and a nut bar or a few flax seed crackers. The FMD recommended calories for day 1 are around 1100 calories. Remember to take a well-balanced vitamin and a plant-based DHA supplement. You may also have about 10 olives and 6-8 flaxseed crackers throughout the day as you ease into your fasting with food routine.

*Time Saver

The DHA supplements I have taken while fasting are: Life's DHA and Mega Food Omega 369 both are available on Amazon.









Day 2: Embracing the Rhythm

As you settle into the rhythm of the fasting with food diet, you may notice subtle changes in your body and mind. Embrace these shifts with gratitude and stay connected to your intentions. Hydration is crucial, so drink plenty of water and herbal teas throughout the day. Additionally, during this fast, you may take a vegetable glycerin or HMB supplement (if your doctor approves) to help protect your lean muscle mass. If you need caffeine, you can have a maximum of 16 ounces of tea or 8 ounces of coffee. Do not use any sweetener that is known to activate the glucose pathway. If you must sweeten your coffee or tea, use the slightest amount of stevia possible.

Breakfast during this fast sets the tone for the day. Tea and a nut bar are the song for the next few days. Remember, the Fasting with food takes the place of a water fast, so be grateful for every opportunity to nourish your body. For lunch, savor a warm bowl of White Bean & Kale Soup, rich in protein and fiber, with a few olives. Dinner can be a bowl of satisfying Thai Coconut Soup. Keep your portions modest, and enjoy each bite mindfully. Your evening snack? You guessed it, tea and a pieces of a nut bar! To help you get your 770 calories (recommended by FMD) a day without stimulating any of your nutrient-sensing pathways (which breaks your fast), use your nut bars. I take a nut bar and divide it into thirds, having one piece as an evening snack to reach the calories needed for the day. Fewer calories are not better it's counterproductive. Do not go under 700 for your unless your doctor has advised this. As your body starts to switch energy sources you want to protect your muscle mass while fasting. Taking your vitamins, supplements, and staying hydrated are key.

*Time Saver

The vegetable glycerin and HMB I have taken while fasting are the Seven Minerals Organic Coconut Glycerine and Wellness Code HMB.















Day 3: Deepening the Experience

By day three, your body is entering a state of cellular repair and renewal. This is when the magic happens. You might feel a sense of lightness and increased mental clarity. Continue to focus on hydration and listen to your body’s cues.

You already know what's for breakfast, which makes this so easy. For lunch, have one of the soups from the Easy FMD meal plan soups. Dinner can be a comforting bowl of Minestrone & Quinoa soup and 1/2 serving of Flax seed crackers. Your evening snack is a 1/2 serving of flax seed crackers and a tea. Remember to hydrate, preserve your muscle mass, and take your daily vitamin and DHA today.

*Time Saver

While on my fasting journey, I take an Iron-based multivitamin with green food added from Mega Food called Baby & Me2. Yes, it's a prenatal vitamin more on why in a different post. They make Iron-Free and lower iron vitamins as well. Keep in mind you will want to get some sources of iron into your diet over the next few days unless you have been advised not to use iron supplements.





















Day 4: Feeling the Transformation

As you near the end of your fasting diet, take note of the positive changes you've experienced. Your energy levels may be higher, your mind sharper, and your overall sense of well-being improved. Celebrate these victories and stay committed to your journey.

Your ole faithful breakfast of tea and a nut bar. For lunch and dinner, have one of the soups and 10 olives for the day. Skip the DHA and only have your vitamin today. You will get some healthy oils from the olives.

*Time Saver

If you are looking for bars to support your Fasting with food journey a few I have tried over the year are the Prolon Fasting Bar, Kind Zero Sugar, and Munk Pack Keto Bars (Vegan).









Day 5: Embracing a New Beginning

Congratulations! You've reached the final day of your plant-based fasting imitating diet. Reflect on how far you've come and the benefits you've reaped. This is not just the end of a diet but the beginning of a new chapter in your wellness journey.

Start your day with a gentle yoga session or a walk in nature, grounding yourself in the present moment. Continue with your routine of a nut bar and tea for breakfast and as your snack. Enjoy your soups with flax seed crackers for lunch and dinner, celebrating your commitment to health and vitality. Today, you will have your DHA and daily vitamins. Remember to take the vegetable glycerin or HMB water if you have been approved to do so.

*Time Saver

I had a hard time finding a good-tasting seed cracker for the fast until I stumbled upon Flackers Crackers! These are a game changer for fasting try them, they come in many flavors and have no nasty gritty weirdness.











Moving Forward

The plant-based fasting imitating diet is more than a temporary eating plan; it's a catalyst for lasting change. As you transition back to your regular diet, continue to incorporate nutrient-dense, plant-based foods into your meals. Let this experience inspire you to make mindful choices that support your well-being.

Remember, your health journey is unique, and every step you take is a testament to your dedication and resilience. Embrace the power of plant-based nutrition and the benefits of fasting, and watch as your body, mind, and spirit thrive. 🌿✨

Perimenopause and Menopause Considerations

Once you have your doctor's approval to fast, the second thing to go over with your doctor is which medications to stay on and which ones to monitor while fasting. If you are taking any medications or supplements that help support your hormones, fasting is not usually the time to go off them. Fasting decreases your estrogen, which means it may worsen your menopausal symptoms. I continued on my soy isoflavone supplement with no problems while fasting, as it does not affect your glucose levels or break your fast. Soy isoflavones are reliable in helping many women lessen their menopause symptoms.

Enjoy The Journey & Live Well Daily! Dr. Omilade Ayurban Wellness

NEXT UP: The Recipes For The Plant-based Fasting Imitating Diet Soups


If you love to read and research like I do check out the resources I used for this article.

Resources for this article

Glycerol during fasting: https://pmc.ncbi.nlm.nih.gov/articles/PMC3590833/

HMB supplement attenuates muscle wasting https://pmc.ncbi.nlm.nih.gov/articles/PMC5566641/

Fasting Mimicking Diet Benefits https://pmc.ncbi.nlm.nih.gov/articles/PMC6816332/

Fasting as a powerful tool  https://pmc.ncbi.nlm.nih.gov/articles/PMC5690969/

Soy Isoflavones no effect on fasting glucose levels https://pubmed.ncbi.nlm.nih.gov/20581723/


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