Home Forums Eat Just signed up Reply To: Just signed up


BT Nutritionist

Hi Sue,

You can do this! We recommend the protein shakes 3 times a day for the first three days of the program. You are also allowed 100g of protein and 2 cups of non- starchy vegetables each day, this may be eaten at dinner time or you could swap it in place of one of your shake meals and have it for lunch instead if you find this easier.
You could also divide this protein/vegetable meal up and have it in smaller serves throughout the day to provide some more variety between shakes. i.e, instead of one meal of 100g of protein + 2 cups of non- starchy veg you could perhaps have smaller meals/snacks of 2 lots of 50g of protein, 1 cup of non- starchy veg and a second serve of non- starchy veg interspersed between your three FAST Shakes.
Make sure you are getting your 2- 3 litres of water a day (this is very important for FAST Start), you could also try soda water with a squeeze of lemon/lime juice between meals- this may help you feel fuller. If you absolutely need something extra choose some of the non- starchy vegetables from the food lists, for example, a handful of radishes, or cucumber, capsicum or celery stix- these are lower in calories so will not be detrimental to your progress.
After the initial three days we cut one of the FAST Shakes from the plan and introduce a balanced meal in it’s place.
There is some great support here on the forums so definitely reach out at any time for advice, or even just for a chat!

Kind Regards,

BT Nutritionist 🙂