Free Meals on a PSMF Diet | Protein Sparing Modified Fast Diet

free meals

Free Meals are a single meal that is considered a break from your diet.

This means that this meal does not have to abide by the same rules as your cutting days and are you are free to eat whatever you choose.

Free Meals are considered essential with the protein sparing modified fast because they give you a  physiological break.

The PSMF can be a challenge to many in terms of the mental grind that takes place during cutting days.

By knowing there will be an upcoming break from the usual meal plan, it helps you keep your mind going in the right direction.  Take the opportunity to enjoy a social dinner with a friend.

Can I eat as much as I want during the free meal?

As mentioned earlier, the free meal is meant to help you physiologically.

It is very important that you do not go overboard in an attempt to take advantage of the opportunity.

If you decide to eat as much as you can, you are defeating the purpose of what you are trying to accomplish.  Be sensible in your portions and enjoy a favorite dish.

Is unhealthy food allowed?

Yes, this is a completely free choice.  You are free to eat whatever you crave.  Be careful not to think that unhealthy food is being encouraged because it always is, but it’s not a must during a free meal.

When should I eat this free meal?

You are free to eat this free meal whenever you choose.

This can be whatever point of the day that you choose.

Breakfast, lunch, or Dinner is acceptable.

However, try to plan your free meal around what will work best with your cutting schedule.

For example, if you do weight training, it would be beneficial to plan your free meal on the day of the training.

Everyone is different with their schedules and what works for them, but it’s just important not to miss it.

On my PSMF Diet plan, when am I allowed this free meal?

The PSMF Calculator will help you determine when you are allowed your free meals.

It will be under the category “Diet Breaks and Refeeds.”  It won’t be the same schedule for everyone and will be dependent on your category.

Advice for the Free Meal

Eating healthier options is always encouraged and you can use it as part of your free meal to help you control your appetite.

For example, if you like eating salads, then this would be a healthy option to eat before your main course.

As a general rule, you do not want to exceed an hour in duration for your free meal.

Also, don’t be discouraged if you step on the scale and have a spike in weight.  This is normal and is most likely water retention from carbs.

What is the difference between a Free Meal and Refeed?

A free meal is when you are free to eat whatever you choose as assigned for your schedule.

A refeed is where you are focusing on your carbs for the day.

You are encouraged to eat high carb foods to restore lost leptin levels.

So, you are focusing on foods such as starchy veggies, pasta, and potatoes.  It’s a much more focused feed than the free meal.


September 3, 2018 at 8:32 pm

Hi! Sorry for the back to back messages- on another note thank you for all your guidance, I am going to start my day with a protein shake which will be 30 grams of protein however do you have any more suggestions on what exactly I should eat for the rest of the day? I don’t mind eating the same thing every day and may be easier for me to follow, I also want to make sure I am not over eating. A meal plan from you would be perfection! Thank you 🙂

Anna Erickson
February 12, 2020 at 11:29 am

Thank you for such a wonderful and informative site! I started PSMF today and I understand the science behind refeeds but I’m a little confused by free meals. Are they required for hormonal adjustment the same way that a refeed is, or is it purely to provide a mental break from the diet? I don’t do well with ‘free’ anything so I’d prefer to skip them but only if I won’t be hurting my chances of losing weight. Thanks!

    Spencer Rowles
    February 12, 2020 at 7:16 pm

    Thank you for the feedback! Due to the mental grind of a PSMF diet, the free meal enables your mind to stay focused in the right direction. These free meals are considered crucial, as they allow your body a physiological break.

November 6, 2020 at 6:48 am

Hi can I eat something sweet in my free meal as cake or fudge pls

    Spencer Rowles
    November 18, 2020 at 1:16 pm

    Cheat Meal – Eating something you shouldn’t. Be it ice cream, pizza, whatever. You’re letting yourself “go” for that meal and eating something detrimental to your goals (in more way then just calories)

    Free Meal – A scheduled meal that breaks your caloric restriction but is still supportive of your goals.

Leave a Comment

Your email address will not be published. Required fields are marked *