14-Day Meal Plan for Intermittent Fasting: Balancing Nutrition
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
Green tea
Black coffee
Water
Leafy greens
Chicken
Fish
Eggs
Avocado
Almonds
Walnuts
Berries
Unsweetened Greek yogurt
Quinoa
Low-fat cottage cheese
Broccoli
Olive oil
Black beans
Chickpeas
Sweet potatoes
Whole-grain oats
Tomatoes
Dark chocolate
Mixed vegetables
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
- Beans and Lentils: Incorporate affordable and protein-rich options like black beans, lentils, and chickpeas.
- Rice and Pasta: Opt for budget-friendly staples like brown rice, whole wheat pasta, and quinoa.
- Frozen Vegetables: Choose frozen veggies as a cost-effective and nutritious alternative to fresh produce.
- Seasonal Fruits: Enjoy fruits that are in-season for more affordable and flavorful options.
- Canned Tomatoes: Use canned tomatoes for versatile and cost-effective base in various dishes.
- Oats: Incorporate oats for a budget-friendly and nutritious breakfast option.
- Eggs: Include eggs as a versatile and affordable source of protein.
- Peanut Butter: Opt for peanut butter as a budget-friendly source of healthy fats and protein.
- Budget-Friendly Proteins: Explore budget-friendly protein sources like canned tuna, tofu, and affordable cuts of meat.
- Simple Seasonings: Use cost-effective seasonings like salt, pepper, and herbs for flavor.
✅ Tip
Foods not to eat
- Processed Snacks: Minimize the consumption of expensive processed snacks and convenience foods.
- Specialty Ingredients: Avoid costly specialty ingredients that are not essential for basic nutrition.
- Excessive Dining Out: Cut back on eating out at restaurants to save money.
- Unnecessary Beverages: Limit spending on expensive beverages; opt for water or homemade alternatives.
- Pre-Packaged Meals: Avoid pre-packaged meals and focus on whole, affordable ingredients.
- Organic Produce: Choose conventional produce over organic options for a more budget-friendly choice.
- Processed Meats: Minimize the use of expensive processed meat products; opt for more affordable cuts.
- Exotic Fruits: Limit the purchase of expensive or out-of-season fruits.
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Main benefits
The 14-day meal plan for free offers a cost-effective way to enjoy a balanced diet. It includes affordable, nutritious foods that cater to overall health without the burden of high expenses.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For an intermittent fasting 14-day meal plan, these alternatives can help maintain variety and nutrition.
- Green tea can be swapped with herbal tea for a caffeine-free option that's still flavorful.
- Instead of almonds, try pistachios for a different nut with a unique taste and nutritional profile.
- Low-fat cottage cheese can be replaced with ricotta cheese for a creamier texture and higher fat content.
- Quinoa can be substituted with millet for a different grain that's also high in protein.
- Mixed vegetables can be swapped with roasted root vegetables for a hearty and nutritious option.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
Meal plan suggestion
14-Day Intermittent Fasting Meal Plan
Note: This meal plan is tailored for individuals practicing intermittent fasting, alternating between periods of eating and fasting. It emphasizes nutrient-dense foods to support overall health and well-being during eating windows. Adjust meal timing and portion sizes based on your fasting schedule and dietary preferences.
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: 2000 Fat: 85g Carbs: 150g Protein: 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: 2100 Fat: 90g Carbs: 160g Protein: 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: 2050 Fat: 87g Carbs: 155g Protein: 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: 2150 Fat: 92g Carbs: 165g Protein: 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: 2000 Fat: 85g Carbs: 150g Protein: 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: 2100 Fat: 90g Carbs: 160g Protein: 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: 2050 Fat: 87g Carbs: 155g Protein: 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: 2000 Fat: 85g Carbs: 150g Protein: 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: 2100 Fat: 90g Carbs: 160g Protein: 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: 2050 Fat: 87g Carbs: 155g Protein: 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: 2150 Fat: 92g Carbs: 165g Protein: 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: 2000 Fat: 85g Carbs: 150g Protein: 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: 2100 Fat: 90g Carbs: 160g Protein: 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: 2050 Fat: 87g Carbs: 155g Protein: 132g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 3, 2024
- Updated on Nov 22, 2024