Here’s a list of FlexiFasting food choices and portion sizes for any conventional meals you plan in on FlexiFasting days.

Protein

At least 1 portion per meal, 100-200g (about the size of your fist, or what will fit into your palm).

Choose from:

• Any lean, unprocessed meat or poultry,
• Fish, shellfish (fresh, frozen, canned in water not oil)
• Eggs
• Low-fat cottage/curd cheese (e.g. quark)
• Pulses (e.g. lentils, beans, peas, soya beans)
• Meat alternatives (e.g. Quorn, soya, tofu)

Vegetables

At least 3 portions a meal, 80g each.

Choose from:

• Any salad or vegetables (excluding potatoes or sweet potatoes), including fresh, frozen, canned or bottled (in water not oil)

Low-fat dairy

1 portion a day.

Choose from:

• Up to 300ml skimmed or semi-skimmed milk or unsweetened plant-based milks (e.g. almond, oat, soya)
• Up to 250g cottage cheese, quark, soft cheese, plain fromage frais and yoghurt, and dairy-free alternatives (e.g. soya yoghurt)

Snacks

Up to 2 a day.

Choose from:

• LighterLife Popped Chips
• Any fruit (fresh, frozen, dried with no added sugar, canned in natural juice)

Plan your FlexiFast week

Download a blank meal planner to plan your personal FlexiFast week.

Download your meal planner here.

Try these ideas on your menu:

• Stir LighterLife Drink Mixes into a Vanilla or Chocolate shake.
• Add red Tabasco sauce or black pepper to soups, savoury meals and FastPots.
• A teaspoon of instant coffee granules in Vanilla makes a cappuccino-style drink or add to Chocolate for a mocha.
• Mint Chocolate shake – steep three or four mint teabags in a jug of hot water, leave to cool, then use to mix your shake.
• LighterLife ice cream – crush 12 ice cubes in a food processor, add a sweet Foodpack and a couple of tablespoons of cold water, and blend until slushy.
• LighterLife trifle – mix a LighterLife Raspberry Jelly and set in the fridge. Mix ½ a Strawberry Foodpack with 100ml of cold water, add 5g Mousse Mix and blend with an electric blender for 90 seconds. Pour over the jelly and return to the fridge. Mix 15g of a Vanilla Foodpack with 50ml (3 tbsp) of cold water to a thick consistency, and spoon over the Strawberry as soon as it’s set. Put back in the fridge for a couple of minutes. Finely chop a quarter of a Crispy Peanut bar, sprinkle over the trifle and enjoy immediately.

Your FlexiFasting lifestyle

Our Foodpacks are designed to fit in with your lifestyle, not the other way around!

• Have your Foodpacks when you want – use this time to explore new eating patterns.
• On the go? Our bars are ideal or make a shake by tipping a Foodpack into a bottle of water, shake it (baby!) and enjoy.
• Staying overnight somewhere? Pack our Porridge and Noodle FastPots – peel back the lid, add hot water, stir and tuck in.
• On holiday? Plan how many Foodpacks you’ll need and how you’ll use them, then keep to your plan
• Going abroad and taking Foodpacks? Remember to pack our Foodpack Explanation letter and our Ingredients List, just in case you need to show them at Customs. Click below to download a copy, which you can save on your phone or print out.

Download the letter here 

For the Ingredients list, click here