The Preset Six is an intermittent fasting-based meal plan for busy people who want to get and stay fit without actually dieting. The meal plan has predefined meal options for six days of the week and it allows you to have a balanced and healthy menu for every day while making shopping and cooking a breeze. It takes guesswork out of everyday dining, frees time and energy so you can spend it elsewhere.
The rules are simple: keep 4+ hour gaps between meals and don’t snack in between.
Each day consists of two meals: breakfast & lunch or lunch & dinner, if you don’t do breakfasts. The first meal of the day is very simple and it repeats every other day. You can have oats, yogurt or eggs (or any type of protein) with some fruit for dessert.
Your second meal depends on the day of the week:
You want to eat more spinach and broccoli but you don’t know where they fit? They fit here, on Mondays, with a serving of rice and a portion of high protein food e.g, chicken or eggs. Reserve some rice for tomorrow if you are making a curry.
It’s Pasta or Curry day. If you have a pack of pasta you can make a meal. You can go for carbonara or you can make a simple tomato sauce to go with it - or just grate some cheese on top. If you have more time on your hands - make a curry. Find a curry recipe or two you are fond of and keep all the ingredients you need to make one on hand. You can have it with bread or a serving of rice from the previous day.
Soups are comforting and chances are one will include some kind of vegetable. Go for your favorites and serve with a couple of slices of bread. Here are some soup ideas: leek and potato soup, lentil soup, beetroot soup, mushroom soup, carrot soup, noodle or chicken soup, miso soup.
It’s a salad Thursday! Can we make it a thing? Make a salad the center of your Thursday meal. Here are some salad ideas: lettuce cucumber salad, tuna or egg lettuce salad, bean pepper salad, Greek salad, carrot salad or beetroot salad. Serve it with two slices of bread, a couple of slices of cheese or a spread of your choice like guacamole or hummus.
This is your classic “meat and potatoes” day. Use your classic potatoes, sweet potatoes or yams. You can replace meat with any other high protein source of course. Boil, air-fry or mash the potatoes and serve with a side of boiled or steamed green beans and peas or cabbage (fresh or sauerkraut).
We could all do with more Omega-3s. You can roast salmon or cod, make bruschettas with sardines or stir-fry some prawns. Whatever fits your budget and whatever you can get hold of - as long as it’s seafood, today is the day. Serve it with quinoa and lettuce and cucumber salad (or whatever salad you prefer).
Sundays are not preset. You can make something special or, if you had to break the pattern, swap meals with any other day.
How to eat less meat:
On Mondays, use eggs or tofu for your meal #2;
On Tuesdays, only make vegetarian pasta dishes or plant-based curry;
On Wednesday, only vegetarian soups are on the menu;
On Thursdays, no meat in your salad. Use eggs, tofu, quinoa or chickpeas instead;
On Fridays, look into meat alternatives - there are a lot on the market these days.