3 week INTERMITTENT FASTING
MEAL PLAN

Doing Intermittent Fasting and looking for a meal plan for weight loss and/or weight maintenance?

Choose one of the 24 available meal plans for 6 various diets.

CHOOSE A MEAL PLAN

All Intermittent Fasting meal plans include 2 meals and 1 snack daily.
Prepared in cooperation with registered dietitian (RD) for weight loss and/or weight maintenance.Β 

MORE ABOUT THE Meal PLANs

In collaboration with a registered dietitian Hayley Harris @hayleyharrisnutrition, we 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 have enrolled in our 21-Day Intermittent Fasting Challenge and want to make it even more effective with a professional 21 Day meal plan (pdf)
  • You want to improve your overall diet and eat healthier
  • You sometimes lack ideas of healthy meals and are looking for inspiration
  • You are on Intermittent Fasting, a.k.a. time-restricted eating schedule and want to either lose weight or maintain your current weightΒ 
  • You are looking for a meal plan that’s customized for your weight goals, gender, age and physical activity level (use this 1-min quiz).

*The examples used in the 21-day Intermittent Fasting 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.Β 

All of this included when you order today:

Nutritional information and tips on Intermittent Fasting
Frequently asked questions answered
Weekly shopping list
Recipes for 21 days (2 meals + 1 snack a day)
Ingredients, recipe directions and full nutritional info for each meal
  • Full Intermittent Fasting meal plan (pdf) for 21 days customized for your weight goals, gender, age and activity level
  • 2 Meals + 1 snack with detailed nutritional info and recipes
  • Complete nutritional data for each meal (macros + calories)
  • Weekly shopping list for ultimate convenience
  • Nutrition guidelines for a healthy Intermittent Fasting diet
  • Designed for 16/8 Intermittent Fasting diet (also fits 12/4 to 18/6)
  • You can choose between Keto, Vegan, Vegan Keto, Paleo and/or Regular Balanced Diet meal plans

Which DIET to chose?

All our Intermittent Fasting Meal Plans are created to support your weight goals, and are equally effective no matter which diet you chose.Β 

  • Keto Meal Plan is based on a 25% protein, 5% carbohydrates and 70% fat macronutrient breakdown. It is tailored for those that are looking to burn fat more effectively by putting body into a metabolic state called ketosis.Β Read more here.Β 
  • Vegan Keto Meal plan is based on a vegan low carb diet with max daily net carbs of 50g to promote ketosis .Β Read more here.
  • Regular Intermittent Fasting Meal Plan emphasizes macronutrient balance with a special emphasis on protein, to promote satiety andΒ weight management (30% protein, 40% carbohydrates and 30% fat). Read more here.Β 
  • Vegetarian Meal Plan is based on a lacto-vegetarian diet with 30% protein, 40% carbohydrates and 30% fat macronutrient distribution.Β Read more here.Β 
  • Vegan Meal Plan contains only foods made from plants and has macronutrient distribution of 20% protein, 40% carbohydrates and 40% fat. Read more here.Β 
  • Paleo Meal Plan focuses on a ‘caveman’ diet that includes lean meats, fish, fruits, veggies, nuts and seeds and foods. It is based on a 30% protein, 40% carbohydrates and 30% fat macronutrient distribution.Β Read more here.

FREQUENTLY ASKED QUESTIONS

It’s quite simple.Β 

  1. Immediately upon purchase, you’ll receive confirmation together with your login details to 21 Day Hero Member Zone where you will be able to access and download the 21-Day Intermittent Fasting Meal Plan (pdf).
  2. That’s it πŸ™‚
Use our 1-min quiz to define which meal plan is suitable for your weight goals, gender, age and lifestyle. You can use a meal plan according to your diet preferences (Vegetarian, Vegan, Vegan Keto, Keto, Paleo and Regular) and your goals: weight loss or weight maintenance.

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.

All our Intermittent Fasting Meal plans are created to support your weight goals, no matter which diet you chose – all are equally effective.Β 

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 low-carb diet.

Regular Intermittent Fasting Meal Plan emphasizes macronutrient balance with a special emphasis on protein (as opposed to fat in Keto diet) to promote satiety andΒ weight management.

Based on your preference, you can choose the Intermittent Fasting Diet plan you prefer.Β 

Definitely! Check out the 21-day Intermittent Fasting Challenge which will guide you through the first 3 weeks of Intermittent Fasting lifestyle.Β 

By the way, we have a special offer if you join the Intermittent Fasting Challenge and also purchase the Meal Plan. Find out more here.Β 

You should receive your login to 21 Day Hero Member Zone within a few minutes after the payment. However, if you don’t receive it within 15 minutes, Β please check your SPAM/ JUNK and or promotions folder, as it might have landed there due to error. You can simply perform a search in your inbox for an email from hello@21dayhero.com.Β 

If you still can’t locate your email, please send an email to support@21dayhero.comΒ with your name & email address.Β 

We’d love to hear more about your questions, concerns or suggestions at support@21dayhero.com.

GOT MORE QUESTIONS?

Hi there. πŸ‘
What's your name?
next
Nice to meet you, Duy 😊
How do you identify yourself?
I'm a Female
I'm a Male
We know it’s impolite…but we have to ask.
How old are you?
18-39
40-49
50+
Duy, what would you like to achieve,
with your personalized meal plan?
Lose
Weight
Maintain
Weight
In an average week,
how active are you?
next
Almost there. Duy, which diet you would
like to follow in your meal-plan?
Omnivore / Healthy Balanced
Low-Carb / Keto
Paleo
Vegan
Vegan Keto
Vegetarian
Omnivore / Healthy Balanced
Vegan
Vegetarian
One last thing, Duy.
What’s the best email address to reach you?
The email address you have entered seems to have a wrong format…try again please.
[GDPR] By providing us your Email address, you agree to get occasional information emails and our Privacy Policy.
We hate spam as much as everybody else these days…and we never share your personal data with 3rd parties.
show me results
Alrighty! We’re looking for the best
meal plan for you right now, Duy…

0%

back
Hi there. πŸ‘
What's your name?
next
Nice to meet you, Duy 😊
How do you identify yourself?
I'm a Female
I'm a Male
We know it’s impolite…but we have to ask.
How old are you?
18-39
40-49
50+
Duy, what would you like to achieve,
with your personalized meal plan?
Lose
Weight
Maintain
Weight
In an average week,
how active are you?
next
Almost there. Duy, which diet you would
like to follow in your meal-plan?
Omnivore / Healthy Balanced
Low-Carb / Keto
Paleo
Vegan
Vegan Keto
Vegetarian
Omnivore / Healthy Balanced
Vegan
Vegetarian
One last thing, Duy.
What’s the best email address to reach you?
The email address you have entered seems to have a wrong format…try again please.
[GDPR] By providing us your Email address, you agree to get occasional information emails and our Privacy Policy.
We hate spam as much as everybody else these days…and we never share your personal data with 3rd parties.
show me results
Alrighty! We’re looking for the best
meal plan for you right now, Duy…

0%

back

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