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14 Day Intermittent Fasting Meal Plan

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Intermittent Fasting Meal Plan Ideas For Beginner Intermediate And Advanced Fasters

What I Eat In A Day | intermittent fasting | diet plan |

Intermittent fasting is pretty straightforward in its core fast for a set amount of time and eat for the remainder in a given day. Choosing what to eat and sticking to it is probably the hardest part, particularly if you are trying to eat healthier.

And when it comes to intermittent fasting for weight loss and other health benefits, meal plans are essential for dieters. But what should an intermittent fasting meal plan look like?

From meal prep to how to schedule meals, read on for everything you need to know about fasting meal plans.

  • Intermittent fasting example meal plan.
  • Foods you should avoid during intermittent fasting.
  • What can you drink during the fasting window?
  • 4 reasons why you are gaining weight during intermittent fasting.
  • How long does it take to notice results from fasting?

The Master Cleanse: Lemon Juice & Cayenne Pepper Fast

This popular fasting practice has been around since the 1940s, created by the controversial figure, Stanley Burroughs. Stanley wrote The Master Cleanse in the 1940s but the 1970s revision inspired a popular cleanse movement, which continues to this day. Fans of this cleanse include Beyoncé, Jared Leto, Denzel Washington, and Angelina Jolie.

The Master Cleanse consists of drinking only water mixed with a half-teaspoon of lemon juice and a hint of cayenne pepper five to eight times per day, for five to ten days.

While this fast is not recommended for everyone and its not a cure-all or intermittent fast you might consider this idea when creating your own hybrid intermittent fast/diet.

One hybrid idea might be to drink this formula from 3 pm to 8 am and eat two calorie-restricted meals during the hours of 8 am to 3 pm.

The Benefits Of Intermittent Fasting

Fat loss is great, but it isnt the only benefit of fasting.

1. Intermittent fasting makes your day simpler.

Im big on behavior change, simplicity, and reducing stress. Intermittent fasting provides additional simplicity to my life that I really enjoy. When I wake up, I dont worry about breakfast. I just grab a glass of water and start my day.

I enjoy eating and I dont mind cooking, so eating three meals a day was never a hassle for me. However, intermittent fasting allows me to eat one less meal, which also means planning one less meal, cooking one less meal, and stressing about one less meal. It makes life a bit simpler and I like that.

2. Intermittent fasting helps you live longer.

Scientists have long known that restricting calories is a way of lengthening life. From a logical standpoint, this makes sense. When youre starving, your body finds ways to extend your life.

Theres just one problem: who wants to starve themselves in the name of living longer?

I dont know about you, but Im interested in enjoying a long life. Starving myself doesnt sound that appetizing.

The good news is that intermittent fasting activates many of the same mechanisms for extending life as calorie restriction. In other words, you get the benefits of a longer life without the hassle of starving.

Way back in 1945 it was discovered that intermittent fasting extended life in mice. More recently, this study found that alternate day intermittent fasting led to longer lifespans.

Don’t Miss: What Foods Can You Eat During Intermittent Fasting

How To Start & How To Do Intermittent Fasting

One of the reasons I personally think Intermittent Fasting really took over is because of how easy it is to start it.

Literally, the only thing you should really decide before you start is which Intermittent Fasting schedule type you are planning to follow.

And before you make this decision, it is important to understand the various types of Intermittent Fasting. Thats how you will find the one that works the best for you and fits your unique lifestyle.

For your convenience, here are the most popular Intermittent Fasting Schedules.

Week 1 Weekly Macro Averages


Cauliflower Pizza Casserole

Ketoproof Coffee

Its important to note that we do use meat and dairy in our recipes. The bulk of the meal plan is based on an average ketogenic diet that most people would follow. If you dont eat meat, you can still do keto but it will be a bit more challenging. You will rely on plant-based protein and added fats to get to your goal macros. You can see some examples of our vegetarian and vegan keto recipes at the end of this article!

Don’t Miss: Meals To Eat While Fasting

Courgette Mint & Feta Fritters


  • 1 Handful Fresh Mint, Chopped
  • 1 dollop of sour cream, optional


  • Preheat the oven to 190°C
  • Cut 100 g of the cherry tomatoes in half and add them to a mixing bowl.
  • Add in the drained and rinsed chickpeas, spices, and salt and pepper to taste.
  • Mix thoroughly, then spread the mixture out evenly on a baking tray.
  • Roast for around 30 minutes, tossing halfway, or until the chickpeas are nice and crispy.

While the mixture is roasting, roughly chop the remaining cherry tomatoes.

When the chickpeas are thoroughly roasted, add the chopped coriander, spring onions, chopped tomatoes, and grated cheese to the baking tray.

If the cheese doesnt melt easily, return the pan to the oven for 1-2 more minutes until the mixture is gooey.

Serve with your choice of nacho-style toppings.

Benefits Of 14/10 Intermittent Fasting

Many people practice intermittent fasting because they want to lose weight, but this way of eating provides many health benefits beyond weight loss.

Intermittent fasting

  • lowers blood pressure
  • is good for the brain
  • has anti-inflammatory effects

Moreover, compared to other intermittent fasting methods, 14/10 intermittent fasting provides many practical benefits:

  • Suitable for people who have to take medications with meals

Recommended Reading: How Does Fasting Help Weight Loss

Intermittent Fasting May Benefit The Heart

According to the Intermountain Medical Center, intermittent fasting plays a role in keeping the heart healthy.

This is great news considering heart disease is a leading cause of death around the world.

Intermittent fasting helps to lower blood pressure, which is good for the heart.

LDL and total cholesterol levels will also be improved.

Blood sugar levels will benefit from intermittent fasting as well.

Keeping the heart healthy will help to prevent heart disease.

If you have a history of heart disease in your family, intermittent fasting is something you may want to consider.

Dinner: Salmon & Veggies At : 30 Pm

MOST People Forget This While Intermittent FastingAnd Then GAIN Weight

Salmon is an excellent source of omega-3 healthy fats, and dark green veggies like kale and broccoli are high in antioxidants.

Salmon is one of my personal favorites for its taste and nutrient density, and you can select any wild-caught seafood of your choice.

Serve alongside some of your favorite vegetables roasted in coconut oil, and you have a quick and easy superfood meal.


  • 4 cloves garlic, finely diced


  • Preheat oven to 400°F.
  • Mix together lemon juice, ghee, and garlic.
  • Place salmon in foil and pour lemon and ghee mixture over the top.
  • Wrap salmon with the foil and place on a baking sheet.
  • Bake for 15 minutes or until salmon is cooked through.
  • If your oven size allows, you can roast your vegetables alongside salmon on a separate baking sheet.
  • Read Also: How Many Calories Should I Eat When Fasting

    Hour Fast For Improved Body Composition

    Many people who begin a 20 hour intermittent fasting protocol find that excess fat melt away. More often than not, this usually happens without the hunger pangs or lethargy associated with more conventional weight loss methods.

    What makes such painless weight loss possible?

    It all has to do with something called increased beta-oxidation a.k.a. fat-burning. After several hours in the fasted state, your body begins metabolizing its own fat reserves for energy. In this state insulin is low and norephedrine is high, setting the stage for your body to identify and select any excess fat stores for fuel.

    20 hours of fasting is also sufficient to trigger your liver to produce energy molecules called ketones. When levels of ketones in your blood become elevated, youre in full fat-burning mode called ketosis.

    Cycling in and out of a ketogenic state each day is an ideal way to maximize your bodys insulin sensitivity. With greater insulin sensitivity, when you do eat, the calories you consume will be directed towards muscle cells.

    Day Keto Challenge + Meal Plan


    Hey! Im Stephanie and after struggling for years, I finally lost over 35 lbs after 40. I started this website to share everything I did then and what I am currently doing to keep the weight off, now over 10 years later! I enjoy sharing my favorite easy, quick healthy recipes, fitness and anything else that can help you lose weight and reach your healthy lifestyle goals. I invite you to read through the site, sign up for weekly tips, reach out if you have questions and even join one of my challenges to get support through your own weight loss journey.

    • Weekly Meal Planner Printable – Instant Download$9.99
    • 21 Day Keto Meal Plan ONLY with Macros: 1500-1700 Calories$29.99

    Read Also: What To Drink When Fasting

    A Glimpse At An Intermittent Fasting

    Due to such a great amount of training and diets, nowadays people can reach their goal while doing and eating what they like. While some nutritional plans limit the number of consumed calories in general, some aim at the restriction of certain nutrients, and some ban particular types of food. There is a nutrition philosophy which states, not what to eat, but when. Today you will look at least famous intermittent fasting 14/10.

    This eating pattern is called intermittent fasting and it is widely used to lose and maintain weight and improve health . Its main principle is that you are allowed to eat during a certain period of time, which varies depending on what type of fasting you stick to, then followed by the fast when you should only drink water . There are different variants of this nutrition pattern, the most popular are 16:8, 12:12, alternate day, and 5:2 fasting .

    Read on to find out what intermittent fasting 14/10 is, how effective it is, and how you can improve the results of implementing this nutrition philosophy into your routine.

    Week 2 Of The Keto Diet Meal Plan

    Pin on Intermittent Fasting

    This week were going to be keeping it pretty simple again. After finishing off the leftovers, well incorporate intermittent fasting. Well also include some desserts to keep your sweet tooth at bay. Ill introduce you to some of our favorite classic low-carb recipes including new salads, soups, and another casserole.


    Were fasting! Black coffee if youre a caffeine addict like me. Tea, if you are not into the coffee so much. Tea can add great health benefits like coffee also. Some of the great benefits of green tea are:

    • Polyphenols These function as antioxidants in your body. The most powerful antioxidant in green tea is Epigallocatechin gallate , which has shown to be effective against fatigue.
    • Improved Brain Function Not only does green tea contain caffeine, but it also contains L-theanine, which is an amino acid. L-theanine increases your GABA activity, which improves anxiety, dopamine, and alpha waves.
    • Increased Metabolic Rate Green tea has been shown to improve your metabolic rate. In combination with the caffeine, this can lead up to 15% increased fat oxidization.

    Make sure to drink plenty of water throughout the fasting . Its very important to stay well hydrated on keto I recommend at least 2.5 liters for women and 3.5 liters for men.



    Dessert is included for a few days if you dont like coffee with chocolate, just leave the coffee out of the dessert!

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    What Is Intermittent Fasting How Does 1: 8 Intermittent Fasting Work

    7 Day Intermittent fasting diet meal plan All about the IF diet

    The Intermittent fasting diet meal plan offers a time-restricted eating pattern.

    So, how does this work? It recommends consuming food for only 8 hours of the day and avoiding food for the remaining 16 hours.

    Some studies suggest that this method works by supporting the bodys internal clock, the circadian rhythm.

    The easiest way to follow the diet is to incorporate this 16-hour fasting period into the time you sleep.

    You can make the interval period coincide with the time of the day when you are active.

    However, stopping eating 2-3 hours before going to sleep will be beneficial for your health, quality sleep, and weight loss.

    So, should nothing be consumed in this 16-hour fasting period? Of course not. You still need to drink lots of water.

    Apart from that, you can drink as much tea as you want .

    Also, you can drink unsweetened coffee. But thats all. You cannot consume anything that is not zero in calories.

    In addition, supplementing this diet with light exercises will always give better results and will bring you the result you dreamed of faster.

    This applies to every diet you follow. Now lets look at how we should eat in the intermittent fasting diet meal plan day by day.

    According to ClevelandbLab intermittent fasting also helps lower blood sugar levels.

    Intermittent Fasting Meal Plan Example To Help You Navigate Your Journey

    An intermittent fasting meal plan example is like the Holy Grail to many people trying this eating plan for the first time. Because it is not a set diet like many others, it can leave you confused as to what and when you are supposed to eat. If you have been looking for an intermittent fasting guideline to help you navigate this meal plan then look no further. In this article we are going to give you 3 different intermittent fasting meal plan examples, tell you about the different kinds of IF, and tell you how this eating plan can help with weight loss.

    Don’t Miss: What Food To Eat For Intermittent Fasting

    Conquer Even The Busiest Days With Our Complete Healthy Meal Plan Guide Including Tips From Dietitians And A 14

    Karla Walsh is a Des Moines, Iowa-based freelance writer, editor, and former fitness instructor who balances her love of food and drink with her passion for fitness. She holds a double major in magazine journalism and kinesiology from Iowa State University. She also passed her level one sommelier exam with the Court of Master Sommeliers, received her personal trainer certification through the National Academy of Sports Medicine and group fitness instructor certification through the Athletics and Fitness Association of America . She’s covered health, food, fitness, psychology, beauty, and beyond for more than 12 years. In addition to BHG.com, her writing has been published in AllRecipes, Runner’s World, Shape and Fitness Magazines, as well as on EatingWell.com, Shape.com, ReadersDigest.com, TheHealthy.com, Prevention.com, WomensHealthMag.com, and more.

    It’s 1 p.m. You arrived at your desk this morning after calling your cold brew coffee and a granola bar “breakfast,” and didn’t have enough time to pack your lunch. You’re between meetings and ravenous, and it seems like the only options are to call for takeout or raid the vending machine. Again.

    Read on for tips from Stewart and Roxana Ehsani, M.S., RD, CSSD, LDN, a registered dietitian in Miami and a national media spokesperson for the Academy of Nutrition and Dietetics about how to customize your own healthy meal plan, if you like. Then score a dietitian-approved 14-day healthy meal plan to give you a jumpstart.

    Advanced: The Modified 2

    Day-1 | 15 days weight lose challenge | Intermittent fasting | Fasting vlog

    For this plan, eat clean for five days of the week . On the other two days, restrict your calories to no more than 700 each day.

    Calorie restriction unlocks many of the same benefits as fasting for an entire day.

    On your non-fasting days, you’ll need to make sure you’re getting in healthy fats, clean meats, vegetables, and some fruits, and you can structure your meals however best works for you.

    On restricted days, you can have smaller meals or snacks throughout the day or have a moderate-size lunch and dinner and fast in the morning and after dinner.

    Again, focus on healthy fats, clean meats, and produce. Apps can help you log your food and keep track of your calorie intake so you don’t go over 700.

    Don’t Miss: What Is The Range Of Fasting Blood Sugar

    Intermittent Meal Plan Example

    For this example, well focus on the 5/2 Intermittent Fast, which consists of two fasting days per week, each allowing 25 percent of your regular caloric intake . When doing this fast, consider having an eating window from 8am to 6pm.

    In addition to possibly losing addition weight, youll have more food options if you avoid pieces of bread, rice, and pasta during your fast.

    When fasting with limited calories, a hidden gem is hemp seeds. My favorite brand is Manitoba Harvest. Their Hemp Hearts are delicious and provide more protein than meat.

    Im Vegetarian/vegan Can I Still Follow This Keto Diet Plan

    While it can be difficult, going vegetarian or vegan on keto is possible. Whether youre doing it for improved health benefits, environmental concerns, or ethical reasons we have a few guides that should help.

    • If you want to do vegetarian keto, this guide will help break down what you can and cant eat alongside give some suggestions on meal ideas.
    • If youre wanting to go vegan keto, this guide will give you an overall scope of what to eat and a sample meal plan.

    If you have any other questions or just want to learn more about keto in general, make sure to visit our Full Keto FAQ List >

    P.S. Have a look at the Keto Academy, our foolproof 30-day keto meal planner. It has all the tools, information, and recipes needed for you to succeed.

    + The food will always fit to your macros and cooking preferences!

    Also Check: How Many Calories Should I Eat For Intermittent Fasting

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