14-day diet plan for intermittent fasting
Explore the benefits of intermittent fasting with this 14-day diet plan. This plan alternates between periods of eating and fasting, promoting better digestion and weight management. By the end of two weeks, you’ll feel more in control of your eating habits and energy levels.
Diet plan grocery list
Chicken breast
Salmon fillets
Ground turkey
Eggs
Greek yogurt
Cheddar cheese
Cottage cheese
Almonds
Quinoa
Brown rice
Whole wheat bread
Oats
Spinach
Kale
Broccoli
Cauliflower
Carrots
Bell peppers
Tomatoes
Cucumbers
Avocados
Blueberries
Strawberries
Apples
Bananas
Sweet potatoes
Zucchini
Olive oil
Chicken broth
Black beans
Lentils
Garlic
Lemon
Diet plan overview
The 14-day diet plan for intermittent fasting combines periods of eating with periods of fasting. It helps you manage your eating schedule and reduce overall calorie intake. This plan includes nutritious meals during eating windows to ensure you get the nutrients you need.
Intermittent fasting can help improve metabolism and support weight loss. It’s a simple and flexible way to structure your diet for better health outcomes.
Foods to eat
- High-Protein Foods: Eggs, chicken, and fish to keep you full during fasting periods.
- Healthy Fats: Avocados, olive oil, and nuts provide sustained energy.
- Fibrous Vegetables: Broccoli, spinach, and cauliflower help to maintain satiety.
- Berries: Blueberries, raspberries, and strawberries are nutritious and low in calories.
- Whole Grains: Quinoa, brown rice, and oatmeal for long-lasting energy.
✅ Tip
During your eating window, prioritize nutrient-rich whole foods to keep you feeling satisfied and energized throughout your fast.
Foods not to eat
- Refined Carbs: Avoid white bread, pastries, and sugary cereals which can cause blood sugar spikes.
- Sugary Snacks: Skip candies, chocolates, and cookies that can lead to cravings.
- Processed Foods: Steer clear of processed meats, fast food, and ready meals high in unhealthy fats and sugars.
- Alcohol: Limit intake as it can disrupt fasting periods and add unnecessary calories.
- High-Sugar Drinks: Avoid sodas and fruit juices that can break your fast and spike insulin levels.
Main benefits
The 14-day diet plan for intermittent fasting can help reset your eating patterns, making you more mindful about meal timings. It often leads to better digestion and reduced bloating since your digestive system gets regular breaks. This plan can enhance your mental clarity and focus. You might also notice a reduction in inflammation and a boost in metabolic health.
📊 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
Intermittent fasting doesn't have to mean skimping on food during your eating window. Leftovers are your lifesaver here! Cook larger portions when you do eat and get creative with repurposing them throughout your fasting window. You can turn leftover chicken into a stir-fry, transform roasted vegetables into a salad, or use leftover cooked grains in a breakfast bowl. This way, you're getting the most out of your food and sticking to your budget.
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Meal plan suggestion
14-Day Meal Plan for Intermittent Fasting Diet
Day 1
- Breakfast: Greek yogurt with blueberries and a sprinkle of chia seeds (break fast at 12 PM)
- Lunch: Grilled chicken breast with quinoa and steamed broccoli
- Dinner: Baked salmon with sweet potatoes and kale
- Snack: Apple slices with almond butter (last meal at 8 PM)
Day 2
- Breakfast: Scrambled eggs with spinach and whole wheat toast (break fast at 12 PM)
- Lunch: Ground turkey with brown rice and bell peppers
- Dinner: Chicken breast with sweet potatoes and steamed broccoli
- Snack: Cottage cheese with blueberries (last meal at 8 PM)
Day 3
- Breakfast: Smoothie with banana, almond milk, and protein powder (break fast at 12 PM)
- Lunch: Tuna salad with avocado, tomatoes, and cucumbers
- Dinner: Baked salmon with quinoa and steamed broccoli
- Snack: Greek yogurt with strawberries and almonds (last meal at 8 PM)
Day 4
- Breakfast: Oatmeal with banana slices and a sprinkle of chia seeds (break fast at 12 PM)
- Lunch: Turkey and avocado salad with lemon dressing
- Dinner: Baked salmon with quinoa and steamed kale
- Snack: Cottage cheese with apple slices (last meal at 8 PM)
Day 5
- Breakfast: Greek yogurt with blueberries and a drizzle of honey (break fast at 12 PM)
- Lunch: Chicken breast with brown rice and bell peppers
- Dinner: Ground turkey stir-fry with bell peppers and zucchini
- Snack: Sliced cucumber and carrots with hummus (last meal at 8 PM)
Day 6
- Breakfast: Smoothie with strawberries, banana, almond milk, and protein powder (break fast at 12 PM)
- Lunch: Quinoa salad with grilled chicken, avocado, tomatoes, and cucumbers
- Dinner: Baked salmon with steamed broccoli and sweet potatoes
- Snack: Greek yogurt with apple slices (last meal at 8 PM)
Day 7
- Breakfast: Scrambled eggs with spinach and whole wheat toast (break fast at 12 PM)
- Lunch: Ground turkey with brown rice and bell peppers
- Dinner: Chicken breast with sweet potatoes and steamed broccoli
- Snack: Cottage cheese with blueberries (last meal at 8 PM)
Day 8
- Breakfast: Greek yogurt with blueberries and a sprinkle of chia seeds (break fast at 12 PM)
- Lunch: Grilled chicken breast with quinoa and steamed broccoli
- Dinner: Baked salmon with sweet potatoes and kale
- Snack: Apple slices with almond butter (last meal at 8 PM)
Day 9
- Breakfast: Scrambled eggs with spinach and whole wheat toast (break fast at 12 PM)
- Lunch: Ground turkey with brown rice and bell peppers
- Dinner: Chicken breast with sweet potatoes and steamed broccoli
- Snack: Cottage cheese with blueberries (last meal at 8 PM)
Day 10
- Breakfast: Smoothie with banana, almond milk, and protein powder (break fast at 12 PM)
- Lunch: Tuna salad with avocado, tomatoes, and cucumbers
- Dinner: Baked salmon with quinoa and steamed broccoli
- Snack: Greek yogurt with strawberries and almonds (last meal at 8 PM)
Day 11
- Breakfast: Oatmeal with banana slices and a sprinkle of chia seeds (break fast at 12 PM)
- Lunch: Turkey and avocado salad with lemon dressing
- Dinner: Baked salmon with quinoa and steamed kale
- Snack: Cottage cheese with apple slices (last meal at 8 PM)
Day 12
- Breakfast: Greek yogurt with blueberries and a drizzle of honey (break fast at 12 PM)
- Lunch: Chicken breast with brown rice and bell peppers
- Dinner: Ground turkey stir-fry with bell peppers and zucchini
- Snack: Sliced cucumber and carrots with hummus (last meal at 8 PM)
Day 13
- Breakfast: Smoothie with strawberries, banana, almond milk, and protein powder (break fast at 12 PM)
- Lunch: Quinoa salad with grilled chicken, avocado, tomatoes, and cucumbers
- Dinner: Baked salmon with steamed broccoli and sweet potatoes
- Snack: Greek yogurt with apple slices (last meal at 8 PM)
Day 14
- Breakfast: Scrambled eggs with spinach and whole wheat toast (break fast at 12 PM)
- Lunch: Ground turkey with brown rice and bell peppers
- Dinner: Chicken breast with sweet potatoes and steamed broccoli
- Snack: Cottage cheese with blueberries (last meal at 8 PM)
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
Article reviewed
- Written by our editorial team.
- Published on Jun 5, 2024
- Updated on Nov 1, 2024