Week 2: Ward off hunger

Time to mix things up! You’ll increase your fasting time—eating during a 10-hour window and fasting for 14 hours each day. You’ll aim to eat four small meals a day, keeping most (or all, if possible) of those meals totally plant-based. If you’re more of a meat eater, it’s okay to add 3 oz. of chicken or fish to one meal every other day. “The goal this week is to feel satisfied while keeping your calories low,” says Dr. Smith, “and the best way to do that is to get all of the protein and fiber you need through a plant-based diet.”

PLANT-BASED SAMPLE DAY Breakfast (after a 14-hour fast): 11⁄2 cups of oatmeal with 1⁄2 cup of fresh fruit

Lunch (2 hours after breakfast): Large salad with greens, olives, cherry tomatoes, nuts, cucumbers and beans. Top with 2 Tbs. of fat-free vinaigrette

Large snack (3 hours after lunch): Wrap your favorite roasted veggies (try peppers, onions, mushrooms and cherry tomatoes) and a dash of balsamic vinegar in a whole-grain tortilla with a slice of cheese

Dinner (2 hours after snack): 1 cup of whole-wheat pasta in marinara sauce topped with sautéed zucchini and eggplant. Garnish with shredded cheese and basil