14-Day Meal Plan for Intermittent Fasting: Balancing Nutrition
Listonic team
Updated on Nov 22, 2024
Embrace a balanced approach to intermittent fasting with our 14-day meal plan. Tailored to the principles of intermittent fasting, this plan provides strategically timed meals to support your fasting goals. Explore a variety of delicious recipes designed to make your fasting days both effective and enjoyable.
Meal plan grocery list
Beverages
Fresh grocery
Meats
Dairy & eggs
Dry goods
Snacks & sweets
Spices & sauces
Meal plan overview
Embrace the power of intermittent fasting with our 14-day meal plan. Featuring strategically timed and nutrient-conscious recipes, this plan supports the principles of intermittent fasting. Enjoy a diverse range of delicious options that make intermittent fasting an enjoyable and sustainable part of your lifestyle.
Foods to eat
High-Fiber Foods: Choose fruits, vegetables, and whole grains for sustained energy.
Lean Proteins: Include chicken, fish, tofu, and legumes for muscle support.
Healthy Fats: Incorporate avocados, nuts, and olive oil for satiety.
Dairy or Dairy Alternatives: Opt for Greek yogurt, cheese, or plant-based alternatives for added protein.
Complex Carbohydrates: Enjoy sweet potatoes, quinoa, and brown rice for energy.
Hydration: Drink water, herbal tea, and black coffee to stay hydrated.
Protein-Rich Snacks: Include hard-boiled eggs, protein bars, or nut butter for snack options.
Fasting-Friendly Beverages: Consume water, black coffee, and herbal tea during fasting periods.
Regular, Balanced Meals: Ensure your meals are well-balanced and include a mix of macronutrients.
Consult a Healthcare Professional: Before starting intermittent fasting, consult with a healthcare provider for personalized advice.
✅Tip
Foods not to eat
Calorie-Containing Beverages: Avoid sugary drinks, milk, and other beverages with calories.
Solid Foods: Abstain from eating solid foods during fasting periods.
High-Sugar Snacks: Minimize the intake of snacks high in sugars that can spike insulin levels.
Excessive Caffeine: Limit caffeine intake to avoid potential disruption of sleep patterns.
Overeating During Eating Windows: Be mindful of portion sizes to prevent overeating during eating windows.
Processed Foods: Reduce consumption of heavily processed and refined products.
Alcohol: Limit alcohol intake, especially during fasting periods.
Consult a Healthcare Professional: If you have underlying health conditions, consult with a healthcare provider before starting intermittent fasting.
Main benefits
The 14-day meal plan for intermittent fasting integrates fasting periods with healthy eating, promoting weight loss, improved metabolic health, and potentially increased longevity.
Recommended nutrient breakdown
Protein: 28%
Fat: 40%
Carbs: 30%
Fiber: 1%
Other: 1%
How to budget on this meal plan
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Extra tips
Healthy snacks for your eating window in intermittent fasting:
- Almonds or walnuts
- Boiled eggs
- Greek yogurt
- Fresh fruit like apples or berries
- Carrots and hummus
- Cottage cheese with cucumber
- Protein shake
During intermittent fasting, outside eating windows, stick to water, black coffee, and herbal teas without added sugars or milk, as these won’t break the fast. Bone broth can be included for nutrients without breaking the fast.
Meal plan suggestion
Day 1
- Breakfast (during eating window):Scrambled eggs with spinach and tomatoes
- Lunch (during eating window):Grilled chicken salad with mixed greens, avocado, and olive oil dressing
- Dinner (during eating window):Baked salmon with quinoa and steamed broccoli
- Snack (during eating window):Greek yogurt with berries and a sprinkle of almonds
- Calories🔥: 2000Fat💧: 85gCarbs🌾: 150gProtein🥩: 130g
Day 2
- Breakfast (during eating window):Greek yogurt parfait with mixed berries and a drizzle of honey
- Lunch (during eating window):Quinoa salad with chickpeas, cucumber, and lemon-tahini dressing
- Dinner (during eating window):Grilled chicken breast with roasted sweet potatoes and sautéed spinach
- Snack (during eating window):Handful of mixed nuts
- Calories🔥: 2100Fat💧: 90gCarbs🌾: 160gProtein🥩: 135g
Day 3
- Breakfast (during eating window):Vegetable omelette with avocado slices
- Lunch (during eating window):Greek salad with grilled chicken, tomatoes, cucumber, olives, and feta cheese
- Dinner (during eating window):Baked cod with quinoa pilaf and steamed broccoli
- Snack (during eating window):Cottage cheese with sliced tomatoes
- Calories🔥: 2050Fat💧: 87gCarbs🌾: 155gProtein🥩: 132g
Day 4
- Breakfast (during eating window):Whole grain oats topped with sliced bananas and a drizzle of almond butter
- Lunch (during eating window):Chickpea and vegetable curry with brown rice
- Dinner (during eating window):Grilled turkey burgers with lettuce wraps and sweet potato fries
- Snack (during eating window):Greek yogurt with mixed berries
- Calories🔥: 2150Fat💧: 92gCarbs🌾: 165gProtein🥩: 137g
Day 5
- Breakfast (during eating window):Scrambled eggs with sautéed spinach and mushrooms
- Lunch (during eating window):Quinoa salad with black beans, corn, avocado, and lime vinaigrette
- Dinner (during eating window):Grilled salmon with roasted Brussels sprouts and quinoa
- Snack (during eating window):Handful of almonds
- Calories🔥: 2000Fat💧: 85gCarbs🌾: 150gProtein🥩: 130g
Day 6
- Breakfast (during eating window):Greek yogurt with sliced strawberries and a drizzle of honey
- Lunch (during eating window):Turkey and avocado wrap with whole grain tortilla
- Dinner (during eating window):Chicken stir-fry with mixed vegetables and brown rice
- Snack (during eating window):Cottage cheese with pineapple chunks
- Calories🔥: 2100Fat💧: 90gCarbs🌾: 160gProtein🥩: 135g
Day 7
- Breakfast (during eating window):Oatmeal topped with sliced apples and cinnamon
- Lunch (during eating window):Lentil soup with a side of whole grain bread
- Dinner (during eating window):Grilled shrimp skewers with quinoa and roasted vegetables
- Snack (during eating window):Handful of walnuts
- Calories🔥: 2050Fat💧: 87gCarbs🌾: 155gProtein🥩: 132g
Day 8
- Breakfast (during eating window):Scrambled eggs with spinach and tomatoes
- Lunch (during eating window):Grilled chicken salad with mixed greens, avocado, and olive oil dressing
- Dinner (during eating window):Baked salmon with quinoa and steamed broccoli
- Snack (during eating window):Greek yogurt with berries and a sprinkle of almonds
- Calories🔥: 2000Fat💧: 85gCarbs🌾: 150gProtein🥩: 130g
Day 9
- Breakfast (during eating window):Greek yogurt parfait with mixed berries and a drizzle of honey
- Lunch (during eating window):Quinoa salad with chickpeas, cucumber, and lemon-tahini dressing
- Dinner (during eating window):Grilled chicken breast with roasted sweet potatoes and sautéed spinach
- Snack (during eating window):Handful of mixed nuts
- Calories🔥: 2100Fat💧: 90gCarbs🌾: 160gProtein🥩: 135g
Day 10
- Breakfast (during eating window):Vegetable omelette with avocado slices
- Lunch (during eating window):Greek salad with grilled chicken, tomatoes, cucumber, olives, and feta cheese
- Dinner (during eating window):Baked cod with quinoa pilaf and steamed broccoli
- Snack (during eating window):Cottage cheese with sliced tomatoes
- Calories🔥: 2050Fat💧: 87gCarbs🌾: 155gProtein🥩: 132g
Day 11
- Breakfast (during eating window):Whole grain oats topped with sliced bananas and a drizzle of almond butter
- Lunch (during eating window):Chickpea and vegetable curry with brown rice
- Dinner (during eating window):Grilled turkey burgers with lettuce wraps and sweet potato fries
- Snack (during eating window):Greek yogurt with mixed berries
- Calories🔥: 2150Fat💧: 92gCarbs🌾: 165gProtein🥩: 137g
Day 12
- Breakfast (during eating window):Scrambled eggs with sautéed spinach and mushrooms
- Lunch (during eating window):Quinoa salad with black beans, corn, avocado, and lime vinaigrette
- Dinner (during eating window):Grilled salmon with roasted Brussels sprouts and quinoa
- Snack (during eating window):Handful of almonds
- Calories🔥: 2000Fat💧: 85gCarbs🌾: 150gProtein🥩: 130g
Day 13
- Breakfast (during eating window):Greek yogurt with sliced strawberries and a drizzle of honey
- Lunch (during eating window):Turkey and avocado wrap with whole grain tortilla
- Dinner (during eating window):Chicken stir-fry with mixed vegetables and brown rice
- Snack (during eating window):Cottage cheese with pineapple chunks
- Calories🔥: 2100Fat💧: 90gCarbs🌾: 160gProtein🥩: 135g
Day 14
- Breakfast (during eating window):Oatmeal topped with sliced apples and cinnamon
- Lunch (during eating window):Lentil soup with a side of whole grain bread
- Dinner (during eating window):Grilled shrimp skewers with quinoa and roasted vegetables
- Snack (during eating window):Handful of walnuts
- Calories🔥: 2050Fat💧: 87gCarbs🌾: 155gProtein🥩: 132g
Want to learn more?
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