Feast, Fast & Guide
The whole foods diet plan, made simple
A whole foods diet plan means eating real, minimally processed food: lean proteins, fruits, green vegetables, and healthy fats. The Feast, Fast & Flourish method organizes it into 10-day phases that alternate maintenance "feast" days with weight-loss "fast" days.
What to eat: the 3 macronutrient groups
Protein
- Organic chicken, ground chicken, chicken sausage
- Organic turkey, ground turkey, turkey sausage, turkey bacon
- Pasture-raised eggs and egg whites
- Vegetarian options: edamame, protein supplements
Carbs: fruits & vegetables
- Fruits: berries, watermelon, oranges, grapefruit, bananas, grapes, papaya, apples
- Raw greens: microgreens, arugula, celery, cucumbers, lettuce
- Cooked greens: kale, spinach, chard, collards, brussels sprouts, cabbage, broccoli, asparagus
Fats
- Avocados, nuts, seeds, olives
- Olive, coconut, or avocado oil
- Butter and cheese in measured amounts
Protein and carbs have 4 calories per gram; fats have 9, so they're the most calorie-dense group to measure carefully.
What to avoid
- Starchy carbs: rice, bread, potatoes, pasta, oatmeal, cereals, waffles, pancakes
- Starchy vegetables: sweet potatoes, corn, squash, yams, peas, plantains
- Canola, soybean, peanut, and sunflower oil
- Highly processed foods
How to structure your meals
Your day is built around three meals that front-load protein and calories early and taper off by evening — what we call "breakfast like a king, dinner like a pauper."
Meal 1
Protein-forward, your biggest meal of the day.
Meal 2
Protein with vegetables or a green smoothie.
Meal 3
Light: fruit bowl or fruit smoothie.
Members get the exact protein and calorie targets for each meal, personalized to their body and goals.
Feast days and fast days
The method alternates two kinds of days in 10-day phases:
Feast days: maintenance
- Eat satisfying whole-food meals at your calorie target
- Resistance training and full recovery
Fast days: weight loss
- A short, structured liquid-only window
- One focused cardio session that drives the deficit
The exact schedule, calorie and protein numbers, cardio protocol, and hydration rules are laid out step by step inside the program — no guesswork, no shortcuts.
Track your plan without the guesswork
Feast, Fast & Flourish logs your meals, cardio, training and weight on a 30-day chart, enforces fast-day limits, and suggests AI recipes that fit each meal.