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    7 Day Intermittent Fasting Meal Plan

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    I walk with Pastor
    This document provides a 7-day intermittent fasting meal plan following a 16:8 schedule where an 8-hour eating window is followed by a 16-hour fasting window each day. The meal plan lists breakfast and lunch/dinner suggestions for each day focusing on whole grains, fruits, vegetables, lean proteins and healthy fats while avoiding processed foods, red meat, fried foods and carbonated beverages. Daily water intake of 3 liters is recommended along with physical activity 3 times per week. Variations are allowed based on availability of ingredients.

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    7 Day Intermittent Fasting Meal Plan

    Uploaded by

    I walk with Pastor
    2K views1 page
    This document provides a 7-day intermittent fasting meal plan following a 16:8 schedule where an 8-hour eating window is followed by a 16-hour fasting window each day. The meal plan lists breakfast and lunch/dinner suggestions for each day focusing on whole grains, fruits, vegetables, lean proteins and healthy fats while avoiding processed foods, red meat, fried foods and carbonated beverages. Daily water intake of 3 liters is recommended along with physical activity 3 times per week. Variations are allowed based on availability of ingredients.

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    This document provides a 7-day intermittent fasting meal plan following a 16:8 schedule where an 8-hour eating window is followed by a 16-hour fasting window each day. The meal plan lists breakfast and lunch/dinner suggestions for each day focusing on whole grains, fruits, vegetables, lean proteins and healthy fats while avoiding processed foods, red meat, fried foods and carbonated beverages. Daily water intake of 3 liters is recommended along with physical activity 3 times per week. Variations are allowed based on availability of ingredients.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    2K views1 page

    7 Day Intermittent Fasting Meal Plan

    Uploaded by

    I walk with Pastor
    This document provides a 7-day intermittent fasting meal plan following a 16:8 schedule where an 8-hour eating window is followed by a 16-hour fasting window each day. The meal plan lists breakfast and lunch/dinner suggestions for each day focusing on whole grains, fruits, vegetables, lean proteins and healthy fats while avoiding processed foods, red meat, fried foods and carbonated beverages. Daily water intake of 3 liters is recommended along with physical activity 3 times per week. Variations are allowed based on availability of ingredients.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    of 1

    INTERMITTENT FASTING (16:8) MEAL PLAN

    MEAL DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7


    BREAK- 1 Orange 1 Cup Oat Bran with ½ cup Pineapple 1 c Raisin 1 cup Paw Paw 1 cup Rolled Oats ½ cup Pineapple
    FAST ½ Psp Tuna (in water) soy / almond milk add 2 1 pc wholegrain Bake Branflakes 1 slice steamed With Almond 2 Slices wholegrain
    8:00AM 1 c Tomato/cucumber Tbsp flaxseed Pumpkin Choka Add 2 Tbsp fish with Milk add 2 Tbsp Bake
    2 Wasa Biscuits 1 Banana 1 psp Tuna/Sardine Grounded Flaxseed Vegetables grounded Steamed Vegetables
    1 c Almond/Soy Milk 1 Banana 1 slice Toast flaxseed 2 Sardines (in
    Hot Beverage Almond Milk Hot Beverage 1 Fruit water)
    Low Fat Milk

    12:00NOON 1 Seasonal Fruit 1 Seasonal Fruit 1 Seasonal Fruit 1 Seasonal Fruit 1 Seasonal Fruit 1 Seasonal Fruit 1 Seasonal Fruit

    LUNCH/DINNER 3ozs Baked Chicken 1 Slice Baked Fish 1 slice Steamed Fish 1 slice Baked Fish 1 pc Grilled Split Peas & 1 slice Steamed Fish
    3:00PM – 1 Potspoon Brown rice/ 1 Potspoon Peas & Rice 1 Potspoon Brown 1 Baked Potato Chicken Chicken Breast 1 pc Coo-Coo
    4:00PM Quinoa Braised Pumpkin & Rice 1 Potspoon Lentils 1Potspoons Red Soup with sweet 1 Potspoon Callaloo
    1 Potspoon Peas (No Christophene ½ Plate Steamed Cabbage , Patchoi Beans potato/ dasheen, (No coconut Milk)
    Coconut Milk) Lettuce /Tomatoes Vegetables & Carrots Medley 4pc Provision Ochroes, ½ Plate Vegetables
    ½ ripe Plantain Steamed Carrots Pumpkin etc. (steamed or fresh)
    Tossed Salad and Patchoi

    Please Note:
     No Carbonated Beverages, Processed snacks, Fried or fatty foods, Red Meats (Pork/Goat/Beef/Lamb)
     Daily water intake 3L. Water is not to be taken with meals. Drink water in between meals or 1 hour before or after meals throughout the day.
     You are encouraged to be actively involved in some form of physical activity at least 3 times weekly for 1 hour.
     You can substitute any of the fruits/ vegetables / lean protein with what you have that’s available.
     Always make healthy and balanced choices.

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