Transition Day Meal Guide

Eating suggestions & shopping list

Congratulations on completing your ProLon 5-Day! You’ve done the hard part, and the benefits keep unfolding — autophagy may still be occurring into Day 7.

small
steps
be
gentle
mostly
plants
stay
hydrated

Now it’s about keeping the momentum going.

Transition day eases you back into everyday eating, and the choices you make from here set the tone for the days ahead. Reintroducing food can feel freeing and a little uncertain at the same time, so go gently. Start with small, easy-to-digest foods, chew well, and build your portions back up gradually over the next couple of days. As for what to reach for, keep it light and mostly plant-based.

A few principles to guide you:

Add variety of
vegetables

Have under 10g
of sugar

Use unsaturated
fats

Limit refined bread,
pasta, and white rice

Use unsweetened
coconut or
almond milk

Limit saturated fats,
meat, fish, and cheese

What a transition day can look like:

Don’t be surprised if you’re less hungry than you expected this morning; many people find they don’t actually have much of an appetite on Day 6. If you’re adding coffee back in, use a dairy-free creamer or plant-based milk, with no added sweeteners.

Recipe — Avocado toast

Ingredients

  • 1/2 Avocado
  • 1 slice Lemon
  • 1 slice Whole Wheat Toast
  • Pinch Red Pepper Flakes
  • 1/2 tbsp Olive Oil

Instructions

  1. Scoop out half an avocado into a medium-sized bowl and mash in the pepper flakes, lemon juice, and olive oil. Try to keep consistency chunky, not smooth.
  2. Toast your bread in the toaster or toaster oven.
  3. Spread avocado mix on the toast and garnish with excess lemon and pepper flakes.
  4. Enjoy!

Other suggestions:Fasting Shake, buckwheat porridge, or bone broth

Recipe content to be added.

Recipe content to be added.

Snack suggestions to be added.

Staples to have on hand:

Plants

    Seafood

      Refrigerated

        Pantry items

          Fresh herbs

            Longevity Diet

            The Longevity Diet is based on decades of research studying the eating patterns of those in longevity zones, areas with the highest concentrations of people living healthily into their 100s. At its core is periodic prolonged fasting — so by completing your 5-Day FMD cycle, you’ve already put one of its main principles into practice! In between those cycles, the Longevity Diet Daily emphasizes an abundance of whole, fresh, plant-based foods, with plenty of vegetables, fiber, and a variety of colors and phytonutrients.