Day 2 — Thursday, February 26
Full Nutrient Loading · 3 meals + snacks
St. Porphyrius · Esther C:12,14-16,23-25 · Matthew 7:7-12
7:30 AM Supplements: D3 5,000 IU + B-Complex+C + Fish Oil (2 caps)
Skip choline — food covers it (eggs + meat = 800+ mg). · 9:30 PM: Magnesium Glycinate 200mg
Today's Timeline
7:30 AM
Supplements: D3 + B-Complex + Fish Oil
NO choline today. Food covers it.
9:00 AM
MEAL 1 — Eggs + Salmon
Eggs SAFE today. Gut active 24+ hours.
11:30 AM
SNACK — Greek yogurt bowl
Selenium + calcium + probiotics
1:00 PM
MEAL 2 — Dominican plate
Steak + tostones + black beans. The big one.
4:00 PM
SNACK — Cashews + almonds + banana
If hungry.
6:00 PM
MEAL 3 — Final nutrient push
Last meal before 8 fasting days.
9:30 PM
Magnesium Glycinate
Eggs + Salmon
Components
Eggs (scrambled or fried)— 3 large
Salmon fillet— 5 oz
Cilantro-lime rice— 3/4 cup
Sautéed bell peppers— 1/2 pepper
Steamed/sautéed asparagus— 6–8 spears
Cheese (mozz or Swiss)— 1.5 oz
Cooking Steps
1RiceReheat Day 1 leftovers: microwave 1–2 min with splash of water. Or Instant Pot fresh: 1 cup water, 1 cup rice, 1 bay leaf, pinch salt, 1 tsp oil. RICE/Manual 4 min, 10 min natural release.
2Cook salmonNon-stick pan, medium-high heat, 1 tbsp olive oil. Season salmon: iodized salt + pepper + garlic powder. Skin-side up, cook 4 min. Flip, cook 3 min. Squeeze lime. Add 1 tbsp butter on top while hot.
3Scramble eggsSame or separate pan. Medium-low heat, 1 tsp butter. Crack 3 eggs, salt + pepper. Stir gently every 15 sec. Pull off heat while still slightly wet — they finish from residual heat.
4Sauté peppers + asparagus1 tbsp olive oil. Peppers + asparagus. Medium heat, 3–4 min. Salt + pepper.
5Finish rice + plateRemove bay leaf (if fresh), add lime + cilantro + olive oil. Plate: rice, salmon, eggs, veggies, cheese. Cilantro on top.
300 mg calcium, 20 g protein, 274 mcg selenium (5x daily need), probiotics, zinc, Vitamin E. Most nutrient-dense 5 minutes of your day.
Components
Greek yogurt (full-fat)— 1 cup
Honey— 1 tbsp drizzle
Brazil nuts (chopped)— 2 nuts
Cashews— small handful (~10)
💡 Yogurt in bowl. Drizzle honey. Drop in chopped Brazil nuts and cashews. Stir once. Eat. Two minutes, zero cooking, massive nutrition.
Dominican Plate
Biggest, most nutrient-dense meal of the entire cycle. Steak, tostones, black beans, sautéed peppers, cheese. Every bite counts.
Components
NY strip or ribeye steak— 8–10 oz
Tostones (fried green plantain)— 3–4 pieces
Black beans— 3/4 cup
Sautéed bell peppers— 1/2 pepper
Sautéed onions— 1/2 onion, sliced
Cheese (mozz or Swiss)— 1.5 oz
Cooking Steps
1Make tostonesPeel 2 green plantains (cut ends, score skin, peel). Cut 1-inch thick rounds. Heat 1/2 inch olive oil in non-stick, medium-high. Fry 2–3 min per side until golden. Remove. Press flat with bottom of a mug on cutting board. Return to oil, fry 1–2 min per side until crispy. Drain on paper towel. Sprinkle iodized salt immediately.
2Heat black beansOpen can. Hold beans with lid while draining most liquid (no colander). Leave a little liquid. Pour into small pot. Add 1 minced garlic + pinch salt + pinch cumin. Medium-low 5 min, stir occasionally.
3Cook steakTake out 15 min early. Season generously: iodized salt + pepper + garlic powder, both sides. Non-stick, HIGH heat, 1 tbsp olive oil. When shimmering, lay steak in. DON'T MOVE IT. 4 min. Flip. 3 min (medium-rare) / 4 min (medium). Remove. Add 1 tbsp butter + 1 minced garlic to pan. Tilt and spoon garlic butter over steak. Rest 5 min before slicing.
4Sauté peppers + onionsSame pan after steak (all that flavor!). 1 tsp oil. Sliced peppers + sliced onion. Medium heat, 4–5 min until softened and slightly caramelized.
5PlateSliced steak fanned out. Tostones on the side. Black beans. Peppers and onions on top or alongside. Cheese on the side or melted on steak. Cilantro on everything.
If hungry
Cashews + almonds + banana. Only if hungry.
Components
Cashews— 1 oz
Almonds— 10–12
Banana— 1 medium
Final Nutrient Push
Last meal before 8 fasting days. Load up on protein and vegetables. Your body stores nutrients from this meal to carry you through.
Components
Chicken thighs (chipotle)— 1.5–2 thighs
Cilantro-lime rice— 3/4 cup
Roasted broccoli— 1 cup
Sautéed green beans + garlic— 1 cup
Sautéed bell peppers— 1/2 pepper
Sweet potato mash or roasted— 1 medium
Cheese (mozz or Swiss)— 1.5 oz × 2 (double up!)
Cooking Steps
1Roast broccoliToss florets with 1 tbsp olive oil + garlic powder + iodized salt. Foil-lined convection oven tray. 350°F, 12–15 min until edges crispy and slightly browned.
2Cook chickenNon-stick pan, medium heat, 1 tbsp olive oil. 2 chipotle thighs. 5 min per side. Rest. Slice.
3Sauté green beans + peppers1 tbsp olive oil. Green beans + 2 sliced garlic cloves + sliced peppers. Medium heat, 5–6 min. Salt + lime squeeze at the end.
4Sweet potatoMashing: Instant Pot — cube, 1/2 cup water, Manual 8 min, quick release, drain, mash with butter + cinnamon + salt. Or reheat leftover and mash. Roasting: toss cubes with olive oil + smoked paprika + garlic powder + salt, 350°F 20–25 min.
5RiceReheat leftover in microwave 1–2 min with splash of water. Or make fresh in Instant Pot.
6PlateRice, chicken, roasted broccoli, green beans, peppers, sweet potato, 2 cheese servings. Load this plate. Cilantro on top.
💡 After this meal: done eating until March 6 (Cycle 2). Tomorrow morning (Feb 27), resume full fasting protocol: electrolytes, supplements, and START choline supplement (550 mg morning). You've loaded your body with everything it needs. Trust the prep.
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