New Mediterranean Style of FASTING - Full Fat Loss Meal Plan

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Timestamps ⏱
0:00 - Intro
1:09 - Get Grass-Finished Meat Delivered from the Challenge Sponsor, Butcher Box!
2:00 - Non-Fasting Day
6:06 - Fasting Day
12:17 - Downloadable Meal Plan

[@Strengthandconditioning60]

When I was growing up we raised Black Angus cattle. They ate grass in the summer and hay in the winter. Who knew that was the best beef in world for our health? My grandpa was pretty smart.

[@nogf42069]

Thank you Thomas! As a person with clinical depression I found that one of the things that make it hard for me to stick to healthy eating is not having an exact meal plan that I can go and make weekly grocery runs for. The fact that you laid out this meal plan in such a detailed way really helps to organize and make cooking and eating so much easier, especially when the meals are not as "elaborate" as most meal plans and based on simple ingredients that require minimal prep and cooking.

[@lynnmorris1635]

I started this with you guys on Monday and I am feeling like a 180° turn around. My knee has been so bad lately that I thought I needed knee replacement, but I swear if I am not walking better! I lost 50 lbs last keto challenge you did and have not gained it back but still need to keep losing. Amazing how I can't get it through my head that what I am looking at on my plate is working in my body on a cellular level! You are teaching me that and I can't thank you enough! Keep the videos coming please

[@With.Love.Chris.]

Ty for the content! 🎉🎉🎉

[@Evan55]

"It could be a shake, it could be a can of tuna, it could be chicken, it could be a cat" Thomas DeLauer comedy channel coming next

[@thomaslee8088]

yea :)~

[@Rob4circleoflife]

@@thomaslee8088meow!!

[@jamie5mauser]

DEEZ are the best nuts…

[@rockybalboa8378]

As long as you buy it from butcher box lol, cha ching!

[@DJake78]

Nice this is what I was asking for!!!

[@lindalincks6187]

This looks interesting and I’m very interested in the Mediterranean style of eating but I have been fasting daily for almost a year and really don’t want to change that. I might try to modify this just a little bit. I really do appreciate all your great content!

[@daffy1ish]

So friggin happy with this. Grocery list made. See ya in 4 weeks.

[@daffy1ish]

And thank you, Thomas.

[@chrisfavorin1107]

Thomas, I will be doing this with you but, I will not be starting till after a vacation. We will be out on the Harley and I will not be able to prepare meals or even carry meals as we will be hitting different states every day. I am looking forward to following this to the T! After a recent Cardiac Arrest, I have put on some weight and am now off the meds and looking forward to getting back down to a good weight and get out and exercise now that my heart is working the best it has in years!

[@tracirobertson9343]

Can’t wait to try this!! Thanks

[@veronicaheaney3464]

I will be entering these as meals in my Carb Manager app so I can adjust intake of calories, protein, etc. I am 5’3” and weigh 132 lbs. trying to add muscle and lose fat (currently at 39%). Obviously the amounts listed in the eating plan as-is would exceed my calorie goals for the day. It look much like the plan I’d been working on since my Dexa scan and RMR. Thanks for helping me complete it. 😊

[@Leftyloveshuskies]

Video Suggestion: Foods that people may be able to eat on Keto that will surprise them. For example, after eating Keto for 7 years, some article I found said that eating popcorn may not spike insulin levels. I tried it and I now can eat a big bowl of buttered popcorn knowing I will not gain weight, but no artificial butter, I use ghee. I would love to know if there are any other "fun" foods out there that maybe like this for some people. If this topic has been done already can someone please point me toward it?

[@micheleyoung3287]

Thanks Thomas. We ordered Butcher Box. It’s great! I really appreciate the PDF. My husband Phil and I are going to do this with you! Yay!

[@soy.ingrid]

How much did you pay if you don’t mind me asking?

[@SEALIGHTENED]

I’m in. Thank you, Thomas!

[@les2more61]

This looks excellent ! I will try it through June

[@diananguyen7701]

Oh wow thank you so much Thomas 🎉

[@catholiccat8489]

When you started with the fancy food .. I had to step out… Rich people continue .. I’m bowing out

[@RLeeErmy]

Gotta be honest.... I've already been trying the meal plan loosely already. I've never tried mediterranean cooking principles. Can't wait to see the weight loss results.

[@crystalbartholomew2001]

I'm in and I'm so excited for this ,OMG my office and and in my meal plan

[@DPN1DPN]

Day 4. Doing the low carb/keto version. A little early to say but down 3.5# since starting. Some additions=broccoli, asparagus, protein powder in the yogurt.

[@JazYArtStudios]

I just discovered your channel, and I am so grateful for it. I love Dr. Pelz and have seen many of her interviews , but this interview hit different. Thank you for providing such life changing information. 🙏🏽

[@MH-bw9zt]

Can we get more on alternate day fasting please?

[@bearclaws2934]

Use plain greek yoghurt (Fage is super thick and works great for this), instead of sweetener throw in some frozen cherries. As they melt they release the juices and some moisture from the frost , the tart, and some sweetness. Its perfection.

[@jack-e-designs]

I’m breast feeding but I think it’s worth a shot,thank you 💛💗 can you do a video with your wife on women’s health breastfeeding/diet and pregnancy. I really liked your targeted videos on the thyroid condition your wife suffers from. I think there needs to be more awareness around women’s specific complications/ health Challenges. Thank you 💗

[@aliasgirl9]

To keep your milk supply, you need to eat. Try checking out Ken and Neisha Berry. She’s had two kiddos now doing keto and carnivore. Edited to add that she is a nurse and he is a doctor

[@javierbajo9408]

Although fasting is a great tool for many things, there are few times when its not recommended and breastfeeding is one of them. Nevertheless all the mediterranean foods and nutrients shown in here are just great so maybe you could start from there and try the fasting once you finish breastfeeding time :) .

[@mshklh2099]

I would recommend fasting for 2 times a week. Cleans your blood stream.

[@aliasgirl9]

@@javierbajo9408 wisdom!!🥰

[@emperorofwyoming8960]

I’ve been breastfeeding for 16 months I would do omad 1-2x/week while my son was younger and EBF. And intermittent fasting about 5x/week the whole time 16:8. Never had an issue with milk supply and I personally have never been healthier !

[@EE-bg1de]

I try to do fasted workouts in the afternoon. I'll do say a 24 hour fast and do a swim at the 24th hour, usually has good results.

[@peggymccurrydesigns]

Thanks Thomas! Will give this a try with a little modifications since I have T1 Diabetes.

[@HaifaAljundi-ez2wk]

i'm day 4 on this plan and i have t1d , it's really works good with my glucose levels without needing to much insulin

[@Jazaminax]

Hey Thomas (or team)! Can you share non-dairy substitutes for those who avoid it? Mainly curious for the Greek Yogurt dessert. I know that Silk has a coconut based "Greek" yogurt, unsure of other brands.. but also not sure if that compares to the macros trying to be hit.. Please and thank you! :)

[@chelsealauren72]

Awesome!!!

[@betaren21]

The food described here is delicious!!

[@jenz5607]

This is awesome and toatlly doable! I'm mostly carnivore but find it hard to be so super strict and this feels like the perfect solution!

[@JasonSelph]

Day 1: Woke up at 6am, did 15 minutes of Yoga, drank that god awful ACV + Water + Lemon and then hit the gym. 45 minutes later came home and cooked breakfast. Way more food than I usually eat but different kinds. I usually do eggs and toast with butter and jelly but this morning was egg/avocado/salmon and a bowl of blueberries, pecans and raspberries. Lunch also seemed like a massive amount of food. 6oz of grilled chicken sauteed in olive oil with peppers, onions and garlic along with a bowl of sliced tomato, avocado, Italian seasoning, pepper, olive oil and a dash of balsamic. So far, so good. I definitely feel more... awake? No brain fog. Also surprisingly, no coffee. How has everyone else been doing on day 1?

[@ricci-archibald]

I feel horrible😂 i swear on fasting days i just wanna die. Also i love my coffee so i drink decaf. Somehow fasting days are tough. I eat to much in a limited time. I complain a lot but i feel ok. I look forward for that diet

[@JasonSelph]

@@ricci-archibaldfasting days can be rough so I usually drink 2 cups of black coffee on fasting mornings. It helped me to make sure I got a lot of protein in for that last meal the night before. Each journey is a series of steps. One day at a time. You can do this.

[@annatrujillo9009]

@@ricci-archibaldyou need electrolytes

[@takku88]

I really like try this but after many years of starving and binging I don't thing this is for me. Nowadays I fast 16-20 hours and eat two really satisfying meals and I have found the balance how to eat. Also once a week I can eat more freely so it's nice that I can enjoy cholate or ice cream in moderation.

[@juliebeebe34]

Thank you. This is JUST what I needed for those last 7-10 pounds 😉

[@muscleinthekitchen]

DAily fasting for 19 to 20 hours clean eating and it worked for me I cant think of skipping fast even for one day 😀

[@EE-bg1de]

I get it, it's worked for me too. I'm basically 18 - 20 hours a day. So far i've lost 25 pounds this year.

[@soy.ingrid]

Will you be posting on IG? It would be good to see the community behind it.

[@AlexandreLollini]

2-Mg-malate and Mg-malate are good but you should also talk about Mg-glycinate or Mg-bis-glycinate wich is another very interesting form very well absorbed especially when chelated. ( and we need 12g / day glycine anyway )

[@alphamazzy]

The family and I will be joining this challenge, I wish butcher box was available in the middle east though 😢😅, well my local butcher will work for now, by the way, Thomas your bicep covered half the board man I couldn't see anything 😂❤🎉

[@Stoner7482]

If you want to really try Mediterranean food with the flavour add tahini to EVERYTHING( mix with a few tbs of warm water and any spices you like) it’s amazing on salads as dips over meat with some feta 🤤. Look up Yotam Ottolenghi for great inspiration

[@UltimoDogLover]

How about an early and short eating window on fasting day? And then the 18+ hr fast.

[@kto-gnx2401]

What are the macro breakdowns for this? I’m trying to input them on My Fitness Pal and the numbers are coming in very low.

[@andread8169]

I'm on doing this (keto style), and wow, I'm hungry !!!! Can I add more meat and lettuce from my garden to add volume? I'm tall, active job, plus lifting and running.

[@SamsungGalaxyS21]

What about using Avocado Oil instead of olive oil?

[@pamryman9142]

Just wondering what kinds of seasonings are acceptable? Fresh herbs? Seasoned salt? Lemon dill flavoring etc…..

[@matthewcummings6349]

Hello. Will you do a review on a Greek yogurt product brand named "2 Good"? It's a low carb Greek yogurt that I think is really good and I wanted to ask if you could give me your opinion on it.

[@WarTheory]

Hey Thomas thank you so much for your great videos… I have one question I saw on Dr. Berg he says weight protein is one of the worst proteins because it’s spikes insulin and creates insulin resistance is that true

[@htdvkywcs6292]

I think Dr. Berg is a quack.

[@marialiyim5934]

are supplements only taken on fasting days and 4k fish oil on eating days?

[@JFAM077]

You working out on fasting days? Ideal time to if so?

[@mehdihammou3788]

Hi ! Any idea i love fasting state but i cant eat enough quality / quantity foods on my eating window. Thanks

[@user-lc1iw8mw4d]

On the regular day are you only doing fish oil. Fasting day it is the rest?

[@ashkanghassemzadeh7079]

Hi Thomas! Joining this challenge a few months later, but I have a quick question. Should I be using regular L-Carnitine or Acetyl L-Carnitine for this challenge? Also, is it just on the day that I diet? Cheers!

[@reelshawnbradly3069]

I had a heart attack in 2016... I weight 355 pounds and taking a LOT of medications every day. I started the Keto diet (against the advice of my doctor who said I would DESTROY my health). My doctor had me return every 60 days for full lab workups so (he thought) he could prove I was not doing the right thing. After 2.5 years I had lost 155 lbs and gradually had been taken off ALL my medications. But... over the last few years I've put back on about 30 degrees and have been having a real tough time getting serious about getting things back on track.

[@lazyjeff28]

I have a nut/peanut allergy. Should I sub out with fish oil?

[@mcm6563]

I'm in💯

[@maiai2992]

Sweet potatoes are not a big favorite around Europe, any suggestions for substitute?Also how adding stuff that are normaly eaten around Europe makes that mediterranean?

[@Taara265]

I bought your Keto Mediterranean cookbook, but what Mediterranean cookbook do you recommend when someone is not following a low Carb/Keto diet to make cycling easy?

[@bellelacroix5938]

Ikara

[@Taara265]

@@bellelacroix5938 thanks for the suggestion! I will check it out!

[@courtneylong6464]

Thomas any recommendations for a good protein powder/shake? Looking into Steel right now but not sure what to go with.

[@Jagged_Ice]

Watch out for the sucralose in a lot of brands. Whey protein probably shouldn't taste like a chocolate chip cookie shake.

[@joymoments]

Jocko Mölk is grass fed and the sweetener is monk fruit.

[@jm-wz8ju]

310 Shakes have great content and adaptogenic mushrooms, sweetened with stevia, pea protein

[@miniweirdo4478]

Great video, as always ! This plan, and intermittent fasting in general sounds good, BUT... only for people who can organize their day however they please. What do we do with a changing and random work schedule ? I really don't know how to implement fasting with mine. For example this week : M : 3.45pm-8.45pm / T : 4pm-9.15pm / W : 8.30am-3pm/ T : off / F : 9am-12.30/2.15pm-6pm / S : 8.45am-2.45 pm. And it changes every week ! How do I do ?

[@coffeecrazy70]

I do OMAD and looking at this you could eat a meal before going to work on Monday and Tuesday, after work on Wednesday, Thursday is easy as it’s an off day and Friday you could eat after work but, it would most likely be later than the other days. Then again, eat after work on Saturday.

[@miniweirdo4478]

@@coffeecrazy70 Thank you very much for your anwer. Ideed, with OMAD it would be much simpler, but I can't eat all my calories in one meal. I need at least two. Have a great day !

[@miamorris2572]

I have a nut allergy what can I eat as a substitute for the nuts in the meal plan?

[@damianed]

When I take fish poil supplements it makes me sick...can't digest it...do you have any suggestion on how I could replace it ?

[@Whatever_Happy_People]

That's more food then I eat on my fasting day or eating day. Yummy day.

[@AlexandreLollini]

It's strange that you made a skipped breakfast since it is not what is mostly recommended, however since January I am skipping breakfast because it's convenient and it works wonders with me, I drink a lot in the morning, and try to do whatever exercise fasted (ideally after a small naked coffee). So far I lost 11kg and it's mostly fat if the thing is right. I'm amazed by the protein quantity in your plan. I feel very full each of my 2 meals and it is mostly nuts eggs cheese and salads with mushrooms, alfalfa sprouts. Good tomato and avocado are hard to find. The most benefit is mental, clarity, mood stability, core happiness. I feel bouncy too. So my own plan is 2 meals a day (close together 5 hours in between) and I skip a day in the week where I fast ( this gives in general one 42 hours fast ) and some weeks I don't do it. This was the only way to break the plateau I hit when I had lost 7 kg.

[@kevinprotools]

breakfast is the most important meal of the day, especially when fasting

[@AlexandreLollini]

@@kevinprotools It's my point of view too, but life made me do another choice, it like ethanol : if I want to follow my wife somewhere I have to drink, or at least fake drink.

[@kevinprotools]

@@AlexandreLollini I usually have my breakfast at lunch

[@AlexandreLollini]

@@kevinprotools Yes, that mostly what I do : a breakfast/lunch at 3pm and a diner at 7:30pm. That's working for me and that' the thing that sticks. This way I exercise fasted between 11am and 1pm.

[@michelleanderson1588]

On the fasting day, how much lemon should be added to the water in the morning? I clean fast and would normally not add lemon as I thought that can break a fast.

[@onepunchflan3071]

I small amount once in the morning wouldn't break it but if you don't want to take the chance just do the water and salt

[@Roozy_Persepolis]

For the love of God, if you use oz, please write grams too, at least do it in your PDF. Also,can I use Creatine supplement?

[@theoptimist9636]

Why do we need to try this??

[@Rob4circleoflife]

Thomas DeLauer’s favorite cat recipes? I like the cat skewers… mmmmm mm good!!😜😎

[@belwynne1386]

“It could be a cat”. Wasn’t expecting that. Lol/great (so long as you aren’t actually eating a cat).

[@AngelaSams]

🙀IKR? I had to go back and listen again and again. 🙀

[@lets.go.partying]

I know! I thought it was my tired brain 😂

[@chinangkoonsuwannasri7985]

I thought it was just because of my poor English.

[@josephrusyn9913]

Don't be cattarianphobic

[@cocoazen]

I was going to comment on that too 😄. We always joke about eating the cat. cat-kabobs.

[@JennyCeleste]

Right there with you! All but the "cat". LOL!

[@healthierme-healthieryou3864]

Is this plan still available?

[@fabreezethefaintinggoat5484]

maybe a bit more lettuce spinach or steamed veggies? also please eat some pickled whatever..but in brine need those prebiotics

[@jd1399]

Olive oil is fine to cook at high temps also According to the studies cited by Dr gundry. a smoke point does not equate to oxidation point, Olive oil the safes oil at high temps

[@YamatoForever]

What can I use instead of olive oil? My taste buds refuse. I just started keto 3 days ago and I'm working on the foods (cheese is giving me tinnitus in my ears) and bowel movements are non existent. I'll continue to work on eating what my body can handle but if not this diet seems like another option. And I could modify it to keto or just go as is. I was moderate carbs before. You can put half a packet of your electrolyte drink mix into your greek yogurt. It's really good. I've been taking ALA for 15 years and my resistance to it is high. I take it for neuropathy and I take 900 to 1200 MG/day.

[@onepunchflan3071]

Just go carnivore

[@YamatoForever]

@@onepunchflan3071 Negative. I just spent 3 weeks on keto and lost a lot of water and glycogen (7 pounds in 2 weeks). And then gained 2 pounds eating the exact same thing and having to deal with impacted stool (people say it was from too much protein). I don't like fatty foods and I'm finding it a chore stay on keto. Carnivore would be worse. So back to high fiber moderate carb, moderate fat for me.

[@Livingtabitha]

What about carb cycling instead of fasting? I get headaches when I fast.

[@francist.9109]

Thank you! This will help me gradually get myself out of 10 days of normal carbs and back into very low carb which is my preference. I indulged healthy amounts of lentils the last week, and I am ready to phase them out now. This template helps me hit the ground running, thanks!

[@bellelacroix5938]

I haven't watched this I usually read the comments first and if they're telling you you shouldn't be eating lentils their nuts

[@francist.9109]

@@bellelacroix5938 he actually includes lentils in the plan. Sorry my comment was confusing. I plan to cut them out myself, personal preference, but I do enjoy them when I do eat them.

[@yaskinsolano5971]

For fasting day , 18 hours from last nights dinner?

[@100gifted]

Tommy boy can you do a video on C4 energy drink zero calories and fasting

[@jean-philipperoy1213]

couldn't find the pdf for the meal plan... Sorry

[@fabreezethefaintinggoat5484]

i might do it i printed out the plan however without mutton and yes goat meat it s idk..the whole us style of mediteranean diet is mileanding,people on the mediteranean have been relying for goats and sheep as primary source of protein,grass fed ofc,for many millenia,i mean why do you think there are milliions of sheep grazing around over there just for milk and decorationn? ofc dietary habits have changed and yes grass fed beef is adecent replacemnet

[@suesehgal744]

Love this plan Thomas! Can you PLEASE suggest this meal plan for vegetarians? PLEASE.

[@Silverlining1990gm]

Is the fish oil a must? I was taking 4 grams a day but after several doctors stating it causes a fib, I stopped because I do have a problem with it already. There are a few research articles on it. I know you like researching nutrition.

[@brawndothethirstmutilator9848]

Just eat about an ounce of salmon on your non fasting days. Otherwise just skip it. You’ll be doing the same diet just with a little less omega-3.

[@onepunchflan3071]

Yeah the fish oils are really unstable. I would just get the omega 3 from wild caught salmon, Mackerel, Sardines, wild game meat, grass fed/finished butter and eggs

[@marclevant6639]

Why did you change from Keto?

[@ryanbridges4299]

I'm not a fan of late day eating, particularly on a day referred to as a fasting day. I think the evidence is strong (and growing more strong every year) that eating early is better for our metabolism than eating late. I'd love to see a similar "challenge" that starts and ends eating windows early, following eTRF principles.

[@fitchick4life-dancefitness472]

Its an 18 fast, so you can start it earlier the day prior i.e. stop eating at 5pm the day prior and break your fast at 11am or stop at 4pm and break at 10am

[@emilybarry9410]

Can you post 2-full days of you eating this way?

[@AniMerci]

You're eating based on 2020 food prices. These days, fasting is a necessity. Not a bad thing. Just the food prices.

[@roroinflorida1]

Should have also included quantity in grams

[@craigleewhite6317]

No can do. Thomas strict Offal:) two weeks on rice wholegrain two weeks off. Warrior blend protein powder. Grinding on the full body routines. Coffee honey coconut powder. Thank God. From Craig. Enjoy the Meds;)

[@ceerawlins3412]

You only eat 100 ~120g of protein?

[@dmloredana]

NOTHING worked for me besides carnivore diet. I fasted for two years at least 18 hours and 48 hours once a week. I did OMAD. I gave up on processed food, flour, sugar. I went very very low carb. Nothing. On carnivore and some fasting in three months I lost 9 kilos. I am a 42 years old female, if this matters.

[@arymhansie]

Great, did you buy any cookbook?

[@onepunchflan3071]

That's awesome I still haven't done it but I'm so interested in trying it. I do eat carnivore meals a lot but I'm not 100% animal based yet.

[@atholseptember8937]

I read it the bfast as 🐋 WHALE eggs, was thinking Thomas is going next level keto 😂

[@MrTraceuser]

love ButcherBox

[@ValGal1965]

I’m in

[@rodneyhughes2790]

A cat... Love it! 😂😂😂

[@Bossjennyb]

when did this start?

[@DPN1DPN]

Last Monday - June 12

[@eveyrapp2078]

This is like a diet for the rich at the grocery pricess nowdays.

[@nf3959]

What do you recommend as a replacement if I hate avocados with the power of a thousand suns?

[@elainetyger]

Olives are close if you can find some that aren't too salty

[@brawndothethirstmutilator9848]

Olive oil whipped into a tablespoon or two of Greek yogurt + a few grams of fiber.

[@christianjenkins3688]

Lion diet Carnivore OMAD is the easiest way to drop fat ridiculously fast I’ve had no plateau on the lion diet. Beef salt water that’s all you need. Oh and I don’t work out and now have a six pack but I need to work out for next year snowboard season stay primal my friends.

[@onepunchflan3071]

I'm so interested in trying it for 3 months to see how it goes with me. Just need to budget correctly because it is definitely a bit more expensive than I'm used to. I think its worth it though.

[@christianjenkins3688]

@@onepunchflan3071 doesn’t have to be expensive. If you’re in a budget just eat ground beef 80 20 or 73 27 some salt and water cheapest diet I’ve ever done imo.

[@MrTahutahu]

So many unanswered questions in this thread.... Where do we go to get answers for questions about your meal plans???

[@jm-wz8ju]

My cat is suddenly MIA 😂

[@whymindsetmatters]

REP Provisions is better than butcher box imo with their regenerative farming practices

[@daveindenverco]

Interesting content, thanks, but this feels to me like a restrictive diet. What 200+ pound guy eats 1/2 an avocado at a time? Or 4 ounces of meat at a time? This seems like a good plan for restricting calories, rather aggressively for bigger people, or for a smaller woman trying to eat 1200 to 1600 calories. As I'm typing this, I realize I completely misunderstood... ********this is a FAST!********* Duh. That said, it looks appealing. So maybe pump the idea that this is an awesome alternative to an extended fast every quarter, or a nice break from 5/2 for a while. A month seems a little challenging, however, at least in the context of those other longer fasting approaches.

[@markreyes2762]

I’m confused on when to take vitamins