21 Day Super Deep

Fasting
The full-spectrum fasting protocol designed
for total body reset.”

1
Profile Name
Starting Age
Height Starting Weight
HbA1c Location
(hydrate + electrolytes aggressively; heat
raises needs)
How to Use This Journal
• Daily Page (1 per day) - log vitals, glucose/ketones,
hydration, electrolytes, symptoms, mood, intake,
and reflections.
• Phase Tag each day: Prep / Fast / Refeed.
• Weekly Review - summarize weight/waist, NSVs
(non-scale victories), protocol tweaks, and labs (as
arranged with your clinician).
• Emergency Card - keep handy; follow steps if
red-flag symptoms arise.
• Mini-Lessons - one science/mindset topic per day to
stay focused. 2
© 2026 PayByCal. All rights reserved. [Link]
Days 1-3(Prep): Start with this food before fasting.
Veg Plan

Day Morning Mid Morning Sn Lunch (1 pm) Evening Snack Dinner (7–8 pm)
(8–9 am) ack (11 am) (4 pm)
Day 1 Paneer bhurji Handful of Palak paneer + Cucumber + carrot Grilled tofu +
(low oil) + soaked almonds sautéed broccoli + small sticks with hummus spinach salad
green tea + walnuts bowl of dal with olive oil
Day 2 Scrambled tofu 6–8 soaked Mixed veggie 1 Avocado with lemon + Clear vegetable
with flax seeds almonds + 1 tbsp curry (cauliflower, beans) salt soup + sautéed
+ black coffee/ pumpkin seeds + paneer tikka + stir- mushrooms +
green tea fried zucchini small paneer portion

Day 3 Green smoothie Herbal tea + 4 Light salad Coconut water Clear soup (zucchini/
(spinach, walnuts (lettuce, cucumbers, (unsweetened) broccoli/mushroom)
mint, cucumber, tomatoes, olive oil → skip solids if
flax seeds) dressing) possible

7
© 2026 PayByCal. All rights reserved. [Link]
 Veg Plan: Day 1

Day Option Morning (8– Mid Morning Lunch (1 pm) Evening (4 Dinner (7–8 pm)
9 am) (11 am) pm)

Day 1 1 Paneer bhurji + green Soaked Palak paneer + Cucumber sticks Grilled tofu + spinach
(Protein + tea almonds sautéed broccoli salad
Fat Rich, Low
Carb)
2 Scrambled tofu + Walnuts Rajma Hummus + Paneer tikka + sautéed
flax seeds 6 almonds (small) + veggie Coconut water zucchini
stir fry

3 Greek pumpkin Chole (small) + Carrot Spinach + mushroom curry

yogurt (unsweetene 4 soaked sautéed beans sticks with Paneer
d) + chia seeds walnuts

4 Besan chilla 1 tbsp Matar paneer + Avocado with Tofu curry + green salad
(made with ghee) sunflower seeds cauliflower mash lemon

5 Bulletproof Handful Vegetable Herbal Paneer soup + sautéed

coffee (ghee/ of almonds curry + tea + 2 walnuts veggies
coconut oil) sautéed Broccoli
8
© 2026 PayByCal. All rights reserved. [Link]
 Veg Plan: Day 2

Day Option Morning (8– Mid Morning Lunch (1 pm) Evening (4 Dinner (7–8 pm)
9 am) (11 am) pm)

Day 2 (Cut 1 Tofu scramble with 1 tbsp Palak paneer + Lemon water Clear vegetable soup +
Carbs, Go spinach pumpkin seeds cucumber salad sautéed mushrooms
Lighter)
2 Paneer cubes with Seeds Veg stir fry Herbal tea Grilled tofu + spinach
flax seeds 5 soaked (broccoli, beans)
almonds

3 Green smoothie 3 walnuts Cauliflower curry Coconut water Paneer + mushroom soup
(spinach, cucumber, + salad
flax seeds)

4 Besan chilla + mint 1 tbsp sunflower Tofu Green tea Clear veg broth + zucchini
chutney seeds curry + cucumb
er sticks

5 Paneer tikka Soaked almonds Sautéed Herbal tea Light dal (very small) +
(grilled) -6 spinach + salad
mushroom

9
© 2026 PayByCal. All rights reserved. [Link]
 Veg Plan: Day 3

Day Option Morning (8– Mid Morning Lunch (1 pm) Evening (4 Dinner (7–8 pm)
9 am) (11 am) pm)

Day 3 1 Green Herbal tea Tiny lettuce + Coconut water Clear vegetable soup
(Liquid Prep smoothie (spinach cucumber salad
: Almost + cucumber)
Zero
Calories)

2 Paneer soup Lemon Broccoli + Herbal tea Clear mushroom broth

(light, clear) water zucchini soup

3 Herbal tea + Coconut Clear spinach Herbal Tea Warm veg broth only
2 walnuts water soup

4 Vegetable Green tea Lettuce Coconut water Clear paneer & spinach
broth (carrot + salad with olive soup
zucchini) oil

5 Cucumber + Herbal tea Very light Lemon Clear soup

mint smoothie veg salad water (broccoli/ mushroom)

10
© 2026 PayByCal. All rights reserved. [Link]
Days 1-3(Prep): Start with this food before fasting.
Non-Veg Plan

Day Morning (8–9 Mid Morning Snack Lunch (1 pm) Evening Snack (4 Dinner (7–8 pm)
am) (11 am) pm)

Day 1 2 boiled Handful of soaked Grilled chicken Cucumber + Fish curry (light oil)
eggs + almonds + walnuts breast + sautéed carrot sticks + broccoli stir fry
black spinach + small with boiled
coffee/ bowl dal egg whites
green tea

Day 2 Omelette 1 boiled egg + 1 tbsp Grilled salmon or 1 boiled egg Clear chicken
(3 eggs) pumpkin chicken + + lemon water soup + sautéed
with spinach seeds avocado salad mushrooms
+ flax seeds

Day 3 Bone Herbal tea + 4 soaked Light salad Coconut Clear broth
broth (chicken/ almonds (lettuce, cucumb water (unsweetene (chicken/fish/egg)
mutton) or egg er, olive oil d) → skip solids
drop + boiled egg or if possible
soup grilled fish)
11
© 2026 PayByCal. All rights reserved. [Link]
 Non-Veg: Day 1

Option Morning (8– Mid Morning (11 am) Lunch (1 pm) Evening (4 pm) Dinner (7 -
9 am) 8 pm)

1 2 boiled eggs + Handful almonds + Grilled Carrot sticks Fish curry

green tea walnuts chicken breast + + boiled egg + broccoli
spinach

2 Omelette (3 Pumpkin seeds + 1 Chicken tikka Apple cider Grilled salmon +

eggs + boiled egg + cucumber vinegar water sautéed
veggies) salad beans

3 Greek 4 soaked almonds + Egg curry + 1 boiled egg Clear fish

yogurt (unsweet 2 walnuts sautéed zucchini + lemon water soup + spinach
ened) + flax
seeds

4 Scrambled Bone broth (chicken) Chicken breast 1 avocado Prawns stir-fry +

eggs + + cauliflower mash with lemon lettuce salad
mushrooms

5 Bulletproof coffe 6 soaked almonds Grilled turkey Carrot sticks Egg drop soup +
e (black + (or chicken) + + hummus + mushrooms
coconut oil) green salad boiled egg
12
© 2026 PayByCal. All rights reserved. [Link]
 Non-Veg: Day 2

Option Morning (8– Mid Morning (11 am) Lunch (1 pm) Evening (4 pm) Dinner (7 -
9 am) 8 pm)

1 Omelette 1 boiled egg + pumpkin Salmon + Herbal tea Chicken soup

(eggs + seeds avocado salad + zucchini
spinach)

2 2 boiled Almonds (5–6) Grilled chicken Coconut water Fish broth +

eggs + + steamed mushrooms
black coffee broccoli

3 Scrambled eggs 1 tbsp Prawns stir-fry Lemon water + egg Clear

+ olive oil drizzle sunflower seeds + lettuce salad whites chicken soup

4 Bone broth Walnuts (3–4) Egg curry (light) Herbal tea Grilled fish fillet +
(chicken) + cucumber spinach
salad

5 2 poached eggs Boiled egg Chicken Avocado Clear soup

+ flax seeds drumsticks slices (egg drop +
(grilled, no oil) veggies)

13
© 2026 PayByCal. All rights reserved. [Link]
 Non-Veg: Day 3

Option Morning (8– Mid Morning Lunch (1 pm) Evening (4 pm) Dinner (7 -
9 am) (11 am) 8 pm)

1 Bone broth Herbal tea Light salad (lettuce Coconut Clear chicken soup
+ cucumber + water
boiled egg)

2 Egg drop soup Lemon water Clear fish broth Herbal tea Bone broth
(mutton/ chicken)

3 Green smoothie Herbal tea Very light salad Coconut Clear broth with 1
(spinach + (tomato + lettuce water egg
cucumber + 1 + olive oil)
boiled egg
blended in)

4 Chicken broth 4 soaked almonds Grilled fish + Herbal tea Clear egg
(optional) cucumber salad drop soup
(tiny portion)

5 Vegetable Lemon Bone broth Herbal tea Skip solids → warm

clear soup with water broth only
egg white

14
© 2026 PayByCal. All rights reserved. [Link]
Healthy Nutrition Guidelines
• Protein focus: 80–100 g/day (eggs, chicken,
fish, paneer, lean mutton).
• Carb cutback: No rice, bread, roti, or sugar.
Only non-starchy veg.
• Fats: Use olive oil, ghee, coconut oil for cooking
(avoid seed oils).
• Hydration: 3.5 - 4L/day + 3–5 g salt spread
out.
• Electrolytes: Add magnesium & potassium
rich foods (spinach, pumpkin seeds, coconut
water in moderation).
• No fruits except low-GI ones (papaya, melon,
berries occasionally in refeed prep).
• Caffeine: Only black coffee/green tea, no
sugar/milk.

15
Days 4–8 (Fasting Window)
Veg Plan

Day Morning (8– 9 Mid Morning Lunch (1 pm) Evening (4 Dinner (7–8 pm)
am) (11 am) pm)
Day 1 Warm water + lemon Herbal tea Clear vegetable Coconut water Warm ginger lemon
(small sip) (unsweetened) consommé (strained) (small sip) water (pinch of salt)

Day Warm water + pinch Herbal tea Miso-style very Clear cucumber Warm clear spinach broth
2 salt dilute vegetable water (strained)
broth (strained)

Day Green infusion Coconut Very light clear Herbal tea Warm clear carrot-ginger
3 (blended cucumber water (small sip) mushroom broth (strained)
+ mint, strained) broth (strained)

Day Warm water + apple Electrolyte Clear tomato Herbal tea Diluted bone style veg
4 cider vinegar sip (doctor/ consomme broth (little)
splash (optional) recommended) (strained)

Day Warm lemon water + Coconut Clear zucchini Herbal tea Warm clear soup (broccoli
5 pinch Himalayan salt water or broth (strained) only, strained)
electrolyte sip

16
© 2026 PayByCal. All rights reserved. [Link]
Days 4–8 (Fasting Window)
Non - Veg Plan

Day Morning (8– Mid Morning (11 Lunch (1 pm) Evening (4 pm) Dinner (7–8 pm)
9 am) am)
Day 1 Warm water Herbal tea Clear chicken Coconut water (tiny Clear fish broth
+ lemon broth (strained) sip)

Day 2 Warm water Herbal tea Bone broth Cucumber water Clear egg drop soup
+ pinch salt (chicken, diluted) (strained)

Day 3 Warm water Coconut Clear mutton Herbal tea Clear chicken broth
+ apple cider water (tiny) broth (light, strained)
vinegar splash

Day 4 Warm water Electrolyte sip (if Diluted fish Herbal tea Clear bone broth
+ ginger prescribed) broth (strained)

Day 5 Warm lemon Herbal infusion Clear chicken Coconut water Clear egg drop soup
water + pinch salt broth (strained)

17
© 2026 PayByCal. All rights reserved. [Link]
Daily Page 1
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
18
© 2026 PayByCal. All rights reserved. [Link]
Daily Page 2
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
19
© 2026 PayByCal. All rights reserved. [Link]
Daily Page 3
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
20
© 2026 PayByCal. All rights reserved. [Link]
Daily Page 4
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
21
© 2026 PayByCal. All rights reserved. [Link]
Daily Page 5
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
22
© 2026 PayByCal. All rights reserved. [Link]
Daily Page 6
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
23
© 2026 PayByCal. All rights reserved. [Link]
Daily Page 7
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
24
© 2026 PayByCal. All rights reserved. [Link]
Weekly Review(End of Day 7)
Averages: Weight kg
Waist cm
BP /
Fasting glucose (AM) mg/dL

NSVs: sleep, skin, cravings, clarity, joint pain,

energy.

What worked:

What to adjust:

Lab window (if arranged): BMP/electrolytes,

lipids, HbA1c, hs-CRP — discuss with clinician. 25
Daily Page 8
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
26
© 2026 PayByCal. All rights reserved. [Link]
 Refeeding Diet Plan: Veg

Day Morning Lunch Dinner Approx daily kcal

Day 1 (≈300 Ghee 5 gram + ½ Spinach and Avocado salad Creamy Broccoli & Mushroom 180 + 100 + 50 = 330
kcal) Avocado (180) with chia seeds + ½ tsp olive Soup (50 kcal) kcal
oil dressing (100 kcal)

Day 2 (≈500 50 gm Paneer Quinoa 100 g (110) + steamed Vegan protein shake (120) + 160 + 200 + 150 =
kcal) Bhurji prepared in 5 veg (50) + 1 tsp olive oil (40) tofu 50 g (≈40) → 160 kcal 510 kcal
gm ghee
→ 200 kcal

Day 3 (≈700 Vegan Protein shake Tofu 150 g (120) + quinoa 50 g Brown rice 100 g (110) + ¼ 200 + 225 + 265 =
kcal) (120) + tofu 100 g (≈55) + steamed veggies avocado (60) + 1 tbsp peanut 690 kcal
(80) → 200 kcal (50) → 225 kcal butter (95) → 265 kcal

Day 4 (≈900 Shake (120) Cooked lentils 200 g Quinoa 100 g (110) + 280 + 280 + 350 =
kcal) + tofu 200 g (230) + steamed veg mixed nuts 30 g (180) + 910 kcal
(160) → 280kcal (50) → 280 kcal ¼ avocado (60) → 350
kcal
Day 5 (≈1,100 Tofu scramble 150 g Lentils 200 g (230) +quinoa Tofu 200 g (160) + 1 tbsp olive 240 + 390 + 450 =
kcal) (120) + chia 1 tbsp (60) 100 g (110) + veggies (50) oil (120) + veggies (50) + 1,080 kcal
+ ¼ avocado (60) → mixed nuts small handful
→ 390 kcal
240 kcal (≈120) → 450 kcal
27
© 2026 PayByCal. All rights reserved. [Link]
 Refeeding Diet Plan: Veg

Day Morning Lunch Dinner Approx daily

kcal
Day 6 Protein shake (120) Tofu 200 g (160) + brown rice Lentil curry 200 g (230) + 1 tbsp 275 + 320 + 530 =
(≈1,300 + 1 tbsp peanut butter 100 g (110) + veggies (50) olive oil (120) + mixed nuts 30 g 1,125 kcal (add a
kcal) (95) + ¼ avocado (60) (180) → 530 kcal small extra fruit /
→ 275 kcal → 320 kcal
veggies or +1 tbsp
oil to reach ≈1,300)
Day 7 (≈1,500 Tofu scramble 200 g (160) Paneer replacement: Hearty lentil + veg bowl 280 + 320 + 470 =
kcal) + protein shake half tempeh/tofu 200 g (use (lentils 200 g = 230) + 1tbsp 1,070 kcal (add
scoop (~60) + ¼ avocado tofu 160) + quinoa 100 olive oil (120) +nuts small extra quinoa/rice or
(60) → 280 kcal g (110) + veg (50) → 320 kcal handful (≈120) → 470 kcal 1–2 tbsp oil to
reach ≈1,500)
Day 8 (≈1,700 2× protein shakes or 1 Large tempeh/tofu salad (200 Brown rice 150 g(≈165) + big 300 + 495 + 505 =
kcal) shake (120) + tofu 150 g g tofu =160) + quinoa 150 g lentil curry 250 g (≈290) + 1,300 kcal (add nuts
(120) + ¼ avocado (60) → (≈165) + veg (50) + 1 tbsp oil veggies (50) → 505 kcal / olive oil to reach
300 kal (120) → 495 kcal ≈1,700)

Day 9 Shake (120) + tofu 150 g Tofu 200 g (160) +quinoa 150 Lentil curry 250 g (≈290) + 300 + 445 + 505 =
(≈1,800 (120) + chia pudding 1 g (165) +veggies + 1 tbsp oil brown rice 50 g (≈165) + 1,250 kcal (add nuts
kcal) tbsp (60) →300 kcal (120) → 445 kcal veggies (50) → 505 kcal 30 g (180) and extra
oil to reach ≈1,800)

28
© 2026 PayByCal. All rights reserved. [Link]
 Refeeding Diet Plan: Veg

Day Morning Lunch Dinner Approx daily

kcal
Day 10 Tofu scramble 200 g (160) Large quinoa bowl: quinoa Brown rice 200 g (220) + big 340 + 460 + 570 =
(≈1,900 + protein shake (120) 200 g (220) + tofu 150 g (120) lentil curry 300 g (≈350) → 570 1,370 kcal (add
kcal) + ¼ avocado(60) → 340 + veg + 1 tbsp oil (120) → kcal nuts + oils to reach
kcal 460 kcal ≈1,900)

Day 11 Protein shake (120) + tofu Quinoa 200 g (220) + Lentil curry 300 g (≈350) + 340 + 700 + 620 =
(≈2,000 200 g (160) + chia tofu/tempeh 200 g (160) + brown rice 200 g (≈220) + 1,660 kcal (add nuts
kcal) 1 tbsp (60) → 340 kcal veg + 1 tbsp oil (120) → 700 veggies (50) → 620 kcal and 1 tbsp oil to
kcal reach ≈2,000)

Day 12 Protein shake (120) + tofu Quinoa 200 g (220) + Lentil curry 300 g (≈350) + 340 + 700 + 620 =
(≈2,000 200 g (160) + chia tofu/tempeh 200 g (160) + brown rice 200 g (≈220) + 1,660 kcal (add nuts
kcal) 1 tbsp (60) → 340 kcal veg + 1 tbsp oil (120) → 700 veggies (50) → 620 kcal and 1 tbsp oil to
kcal reach ≈2,000)

Day 13 Protein shake (120) + tofu Quinoa 200 g (220) + Lentil curry 300 g (≈350) + 340 + 700 + 620 =
(≈2,000 200 g (160) + chia tofu/tempeh 200 g (160) + brown rice 200 g (≈220) + 1,660 kcal (add nuts
kcal) 1 tbsp (60) → 340 kcal veg + 1 tbsp oil (120) → 700 veggies (50) → 620 kcal and 1 tbsp oil to
kcal reach ≈2,000)

29
© 2026 PayByCal. All rights reserved. [Link]
 Refeeding Diet Plan: Non Veg

Days Morning Lunch Afternoon Dinner

(Refeeding) Snack (early)

Day 1 (300 Bone broth 250 ml (50) + 1 tsp 70 gms grilled chicken + 100 ml Coconut 1 boiled egg + Greek Yogurt
kcal) salt + 1 egg scrambled (80) vegetable broth (100) water with few berries (100)

Day 2 (500 Bone broth 250 Vegetable broth + 50 g 100 ml diluted 1 soft scramble (1 egg + 30
kcal) ml + 1 tsp salt + 1 boiled egg soft tofu / 1 small coconut water g paneer)
(or poached egg) steamed
fish portion (50 g)

Day 3 (650 Bone broth + 1 soft boiled egg Protein soup: shredded Green tea + 1 80 g grilled
kcal) chicken (60 g) + zucchini Tbsp chia (soaked) fish + steamed
spinach
Day 4 (800 Omelets (2 eggs) with spinach Grilled chicken salad (80 10 soaked Pan-seared fish (80 g) +
kcal) g chicken, leafy greens, almonds sautéed broccoli
olive oil 1 tsp)

Day 5 (900 Greek yogurt Chicken breast (100 Coconut water 150 100 g salmon
kcal) 100 g + 1 tsp g) + cauliflower ml + asparagus
flaxseed rice + salad + 5 walnuts

30
© 2026 PayByCal. All rights reserved. [Link]
 Refeeding Diet Plan: Non Veg

Days Morning Lunch Afternoon Snack Dinner (early)

Day 6 (1050 2 eggs scramble + 1/4 Lean mutton/ chicken (100 g) + sautéed Green tea + Fish curry (100 g fish) +
kcal) avocado greens + 1 small Boiled sweet potato (50 10 cashews spinach
g)
Day 7 (1,250 Omelette (2 eggs) + Grilled chicken (120 g) + mixed 1 small apple OR 120 g grilled fish + roasted
kcal) sautéed mushrooms Green salad, 1 tsp olive oil 100 g Papaya (only Brussels sprouts
if tolerated)

Day 8 Greek yogurt 120 g + Chicken thigh (120 g) + ½ cup cooked Coconut yogurt 120–140 g lamb or fish +
(1,350 kcal) seeds Quinoa (optional) + veggies small portion mixed veg

Day 9 2 eggs + 1/4 Prawn curry (120 g) + cauliflower 1 small pear or 10 Chicken breast (150 g) +
(1,450 kcal) Avocado + tomatoes mash + green salad berries sautéed greens + 1 tsp ghee

Day 10 Cottage cheese 150 Grilled fish (150 g) + 1/2 cup Cooked Green tea + 2 150 g grilled chicken +
(1,550 kcal) gm + 1 tbsp seeds + 1 brown rice + veggies boiled eggs roasted veggies + small
cup spinach salad
Day 11 3-eggs omelette + Salmon or chicken (150 g) + 3/4 cup 1 small banana or 1 Balanced plate: 150 g lean
(1,800 kcal) sautéed spinach + 1/4 Cooked quinoa/ brown rice + veggies + cup berries + 10 protein (Fish or Chicken) +
Avocado + 1 tsp olive 1 tbsp Olive oil Almonds veggies + 1 tbsp olive oil + ½
oil + 1 multigrain toast cup Brown Rice
31
© 2026 PayByCal. All rights reserved. [Link]
 Refeeding Diet Plan: Non Veg

Days Morning Lunch Afternoon Snack Dinner (early)

Day 12 3-eggs omelette + Salmon or chicken (150 g) + 3/4 cup 1 small banana or 1 Balanced plate: 150 g lean
(1,800 kcal) sautéed spinach + 1/4 Cooked quinoa/ brown rice + veggies + cup berries + 10 protein (Fish or Chicken) +
Avocado + 1 tsp olive 1 tbsp Olive oil Almonds veggies + 1 tbsp olive oil + ½
oil + 1 multigrain toast cup Brown Rice

Day 13 3-eggs omelette + Salmon or chicken (150 g) + 3/4 cup 1 small banana or 1 Balanced plate: 150 g lean
(1,800 kcal) sautéed spinach + 1/4 Cooked quinoa/ brown rice + veggies + cup berries + 10 protein (Fish or Chicken) +
Avocado + 1 tsp olive 1 tbsp Olive oil Almonds veggies + 1 tbsp olive oil + ½
oil + 1 multigrain toast cup Brown Rice

32
© 2026 PayByCal. All rights reserved. [Link]
Daily Page 8
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
33
© 2026 PayByCal. All rights reserved. [Link]
Daily Page 9
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
34
© 2026 PayByCal. All rights reserved. [Link]
Daily Page 10
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
35
© 2026 PayByCal. All rights reserved. [Link]
Daily Page 11
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
36
© 2026 PayByCal. All rights reserved. [Link]
Daily Page 12
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
37
© 2026 PayByCal. All rights reserved. [Link]
Daily Page 13
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
38
© 2026 PayByCal. All rights reserved. [Link]
Daily Page 14
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
39
© 2026 PayByCal. All rights reserved. [Link]
Weekly Review(End of Day 14)
Averages: Weight kg
Waist cm
BP /
Fasting glucose (AM) mg/dL

NSVs: sleep, skin, cravings, clarity, joint pain,

energy.

What worked:

What to adjust:

Lab window (if arranged): BMP/electrolytes,

lipids, HbA1c, hs-CRP — discuss with clinician. 40
Daily Page 15
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
41
© 2026 PayByCal. All rights reserved. [Link]
Daily Page 16
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
42
© 2026 PayByCal. All rights reserved. [Link]
Daily Page 17
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
43
© 2026 PayByCal. All rights reserved. [Link]
Daily Page 18
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
44
© 2026 PayByCal. All rights reserved. [Link]
Daily Page 19
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
45
© 2026 PayByCal. All rights reserved. [Link]
Daily Page 20
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
46
© 2026 PayByCal. All rights reserved. [Link]
Daily Page 21
Date: Symptoms Check (circle)
Phase: Prep / Fast / Refeed Dizziness Y/N Palpitations Y/N Nausea Y/N Confusion Y/N
Today’s Goal: Notes:

Morning Vitals Energy & Mood

• Weight (kg): Physical (1–10): Mental (1–10): Spiritual (1–10):
• Waist (cm): Hips (cm): Neck (cm): Mood: Calm / Irritable / Anxious / Euphoric / Foggy
• BP: / Pulse: bpm / Clear

Glucose (mg/dL) Intake Log

AM: (time) | Mid: (time) | PM: (time). Water-only? Electrolytes? Tea? Meds?

Ketones (urine strip)

• Morning: Approx kcal: (target 0–50 kcal if any)
• Afternoon:
• Urine color: Pale / Light / Dark Movement & Sunlight
Steps: | Walk/Stretch/Yoga (min): |
Hydration & Electrolytes AM Sun (min):
• Water: L
• Salt (NaCl): g| Reflection & Prayer / Journal
• Tea/Herbal: type & cups →

Evening Check
Weight (kg): _ Waist: Hips:
Arms: Chest: Thigh:
47
© 2026 PayByCal. All rights reserved. [Link]