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In collaboration with a registered dietitian Hayley Harris @hayleyharrisnutrition, we have prepared a 21-day Intermittent Fasting Meal Plan (pdf) to make your Intermittent Fasting journey effortless and healthy.
This Intermittent Fasting diet plan is what you need if at least one of them is true for you:
You can choose between Regular Balanced Intermittent Fasting Meal Plan, Vegan Intermittent Fasting Meal Plan and Keto Intermittent Fasting meal plans, based on your gender.
Each Female Meal plan allows ~1600 kcal a day and Male plan allows ~2000 kcal a day, and includes 2 meals + 1 snack (with respective recipes outlined).
*The examples used in this 21 day meal plan are for 16/8 Fasting plan, however you can adjust it to your own fasting schedule, whether it’s 18*6, 15*9 or other. Please note, however, that this plan is not optimized for OMAD or Alternate-Day Fasting schedule.
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Intermittent Fasting tips and detailed FAQ section
Weekly shopping list
Detailed recipes with macro & calorie information
2 delicious meals a day
1 savory or sweet snack each day
It’s quite simple.
All Intermittent Fasting meal plans for women are aimed to provide you with 1600 calories per day.
All meal plans for men are aimed to provide you with 2000 calories per day.
The examples used in the 21 day meal plan are for 16/8 Intermittent Fasting plan, however you can adjust it to your own fasting schedule, whether it’s 18/6, 15/9 or other.
Please note, however, that this plan is not optimized for OMAD or Alternate-Day Fasting schedule.
Our Intermittent Fasting meal plan is designed to help you lose weight in a healthy and sustainable weight. However, if you want to accelerate your results, you can simply reduce your daily kcal intake by ~400kcal.
You can do that by reducing portions by 25% or skipping the snack.
Our Intermittent Fasting Meal plans are created to help you lose weight while following 16/8 Intermittent Fasting schedule. Hence, it is your own preference which diet you want to follow: Vegan, Regular or Keto – all are equally effective.
The Keto Meal plan is based on a 25% protein, 5% carbohydrates and 70% fat macronutrient. This is tailored for those that have experience in eating low carb and/or Intermittent Fasting already, and prefer a lower carb diet.
Regular and/or Intermittent Fasting Vegan Meal Plans emphasize macronutrient balance with special emphasis on protein (as opposed to fat in Keto diet) to promote satiety and weight management.
Based on your preference, you can choose the Intermittent Fasting Diet plan you prefer.
The 21 Day Intermittent Fasting Vegan meal plan is specially designed to support a healthy, balanced and versatile vegan diet. In order to support satiety and weight management, plant-based proteins such as legumes, high protein nuts, seeds and grains are emphasized.
You should normally receive your meal plan within a few minutes after the payment. However, if you don´t receive it within 15 minutes, please check your SPAM/ JUNK and or promotions folder, as it might have landed there due to error.
If you still can´t locate your email, please send an email to firstname.lastname@example.org with your name & email address.
Your Intermittent Fasting Drink List Cheatsheet is on it’s way to your inbox.
If it’s the first email from us – please check your SPAM folder too!