3 week INTERMITTENT FASTING
MEAL PLAN

Want to lose or maintain your weight? Finally feel proud of yourself?

All you need is a little support!

CHOOSE YOUR MEAL PLAN

Choose a meal plan that fits your needs and dietary preferences.

All Intermittent Fasting meal plans include 2 meals and 1 snack daily.

Prepared in cooperation with experienced registered dietitian (RD).

GIFT it to your loved one

Click Here to read more about the Meal Plan Gift Voucher

Get access to all meal plans

Click Here to read more about the ultimate access to all Meal Plans

MORE ABOUT THE Meal PLANs

24 options

different meal plans to choose from

30 +

RECIPES FOR 3 weeks

3 weeks

weekly shopping list

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 weight
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.

You get all of this 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.

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

What happens after you purchase a meal plan?

It’s quite simple.

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).
That’s it 🙂

How to know which Meal Plan is the right for me?

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.

Which fasting method is this made for?

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.

Do you have more tips on Intermittent Fasting?

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.

What is a refund policy?

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.

I signed up but never received my email...

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, 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.

Things are still not 100% clear to me...

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?

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?

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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3 week INTERMITTENT FASTING MEAL PLAN

CHOOSE YOUR MEAL PLAN

GIFT it to your loved one

Get access to all meal plans

21-Day regular diet 1200 kcal meal plan

21-Day regular diet 2800 kcal meal plan

21-Day vegetarian diet 2400 kcal meal plan

21-Day vegan diet 2000 kcal meal plan

21-Day keto diet 1600 kcal meal plan

21-Day keto vegan diet 2000 kcal meal plan

21-Day regular diet 1600 kcal meal plan

21-Day vegetarian diet 1200 kcal meal plan

21-Day vegetarian diet 2800 kcal meal plan

21-Day vegan diet 2400 kcal meal plan

21-Day keto diet 2000 kcal meal plan

21-Day paleo diet 1200 kcal meal plan

21-Day regular diet 2000 kcal meal plan

21-Day vegetarian diet 1600 kcal meal plan

21-Day vegan diet 1200 kcal meal plan

21-Day vegan diet 2800 kcal meal plan

21-Day keto vegan diet 1200 kcal meal plan

21-Day paleo diet 1600 kcal meal plan

21-Day regular diet 2400 kcal meal plan

21-Day vegetarian diet 2000 kcal meal plan

21-Day vegan diet 1600 kcal meal plan

21-Day keto diet 1200 kcal meal plan

21-Day keto vegan diet 1600 kcal meal plan

21-Day paleo diet 2000 kcal meal plan

21-Day regular diet 1200 kcal meal plan

21-Day regular diet 2800 kcal meal plan

21-Day regular diet 1600 kcal meal plan

21-Day regular diet 2000 kcal meal plan

21-Day regular diet 2400 kcal meal plan

21-Day vegetarian diet 1200 kcal meal plan

21-Day vegetarian diet 2800 kcal meal plan

21-Day vegetarian diet 1600 kcal meal plan

21-Day vegetarian diet 2000 kcal meal plan

21-Day vegetarian diet 2400 kcal meal plan

21-Day vegan diet 1200 kcal meal plan

21-Day vegan diet 2800 kcal meal plan

21-Day vegan diet 1600 kcal meal plan

21-Day vegan diet 2000 kcal meal plan

21-Day vegan diet 2400 kcal meal plan

21-Day keto diet 1200 kcal meal plan

21-Day keto diet 1600 kcal meal plan

21-Day keto diet 2000 kcal meal plan

21-Day keto vegan diet 1200 kcal meal plan

21-Day keto vegan diet 1600 kcal meal plan

21-Day keto vegan diet 2000 kcal meal plan

21-Day paleo diet 1200 kcal meal plan

21-Day paleo diet 1600 kcal meal plan

21-Day paleo diet 2000 kcal meal plan

MORE ABOUT THE Meal PLANs

different meal plans to choose from

RECIPES FOR 3 weeks

weekly shopping list

You get all of this when you order today:

Which DIET to chose?

FREQUENTLY ASKED QUESTIONS

GOT MORE QUESTIONS?

What can you drink during INTERMITTENT FASTING?

21 Day CHallenges

Meal Plans

StAY IN TOUCH

Want the best for you? Get the ultimate access to all meal plans now!

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

THANK YOU!

3 week INTERMITTENT FASTING
MEAL PLAN

Want the best for you?
Get the ultimate access to all meal plans now!