21-DAY INTERMITTENT FASTING Meal Plan

Reach and sustain your ideal weight with Intermittent Fasting

Customized for you

24 meal plans made to fit your weight loss goals and dietary preferences.

Intermittent Fasting ready

2 meals + 1 snack daily and Intermittent fasting tips to get you started.

Healthy & convenient

Tasty, detailed recipes and weekly shopping list for the ultimate convenience

Not sure which plan to chose?

SELECT YOUR PREFERRED DIET

Take a look inside the meal plan

Here’s the intermittent fasting meal plan pdf*, you will receive in your inbox.

* Regular diet 2000 kcal meal plan example

  • Full Intermittent Fasting meal plan (pdf) for 21 days customized for your weight goals, gender, age and activity level
  • 2 Meals + 1 snack a day 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 Regular Balanced Diet meal plans

Not sure which plan to chose?

Join over 300

People losing weight with our Intermittent Fasting meal plans

Jannine S.
Jannine S.
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I've been on and off intermittent fasting for a few months. Always struggling to understand which is the right food to eat so always failed to keep lost weight off. I'm really happy to find these meal plans to finally sort out my diet. I've never been someone who cooks but the recipes are super easy to follow. Definitely recommend!
Kaprice A.
Kaprice A.
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Intermittent fasting beginner over here. Meal plan made it so much easier to get used to eating/fasting window and eat the right kind of food. I lost 12 lbs in 21 days but mostly happy about how good it feels. No hunger, just good healthy food.
Sarah & Phil A.
Sarah & Phil A.
Read More
Me and my husband love to challenge ourselves and try new things. We've heard good things about intermittent fasting and mostly wanted to try it because of all the health benefits. Meal plan had all the right info to get us started. Weekly shopping list is a big bonus and makes our lives a lot easier. 🙂 We're telling our friends and family to give it a try too.
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MORE ABOUT THE Intermittent Fasting Meal Plans

  • Prepared in cooperation with a registered dietitian Hayley Harris to ensure a healthy and balanced diet plan.
  • Perfect for Intermittent Fasting 16/8 schedule. Adjustable to your own fasting schedule, e.g. 18/6, 15/9 or other.
  • Contains tips and FAQ on Intermittent fasting and your chosen diet type.
  • Contains 3 weekly shopping lists with all the necessary ingredients.
  • Detailed ingredient list and instructions for each meal to make preparation easy for any cooking skill level.

Loose weight with intermittent fasting:

Read more in our article here.

Which DIET to choose?

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

  • 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 the body into a metabolic state called ketosis. Read more here
  • Vegan Keto Meal plan is based on a vegan low carb diet with max daily net carbs of 50g to promote ketosis. Read more here.
  • Regular Intermittent Fasting Meal Plan emphasizes macronutrient balance with a special emphasis on protein, to promote satiety and weight management (30% protein, 40% carbohydrates and 30% fat). Read more here
  • Vegetarian Meal Plan is based on a lacto-vegetarian diet with 30% protein, 40% carbohydrates and 30% fat macronutrient distribution. Read more here
  • Vegan Meal Plan contains only foods made from plants and has macronutrient distribution of 20% protein, 40% carbohydrates and 40% fat. Read more here
  • 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. Read more here.

FREQUENTLY ASKED QUESTIONS

It’s quite simple. 

  1. Immediately upon purchase, you’ll receive an email with information on how to download your 21-Day Intermittent Fasting Meal Plan (pdf).
  2. That’s it 🙂
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.

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

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. 

Due to the nature of the intellectual property, we are not be able to provide refunds after the purchase. Exceptions can be made in the case of a medical emergency accompanied by reasonable evidence, or if you contact us at support@21dayhero.com.

You should receive an email from 21 Day Hero 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. You can simply perform a search in your inbox for an email from hello@21dayhero.com. 

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

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

GOT MORE QUESTIONS?

Hi there. 👏
What's your name?
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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.
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Alrighty! We’re looking for the best
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back
Hi there. 👏
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

Not sure which Intermittent Fasting Meal Plan is right for you?

THANK YOU!

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!