Important Notes:
- This meal plan is tailored for a 16:8 IF schedule, where you eat during an 8-hour window and fast for 16 hours.
- Adjust the portion sizes based on your individual calorie needs.
- Make sure to drink plenty of water during your fasting periods. And if possible add a pinch of sea salt to your drinking water.
Monday
- 8am – start your day with herbal tea, black tea, coconut water or warm lemon water
- *Breakfast:12pm Greek yogurt with berries and walnuts (300 calories)
- Lunch:3pm Grilled chicken breast with quinoa and mixed veggies like broccoli, spinach, kale , cauliflower etc (400 calories) with a cup of green tea or flaxseed tea
- Snack: Carrot sticks ( less 100 calories) with a cup of coconut water or ashwaghanda tea
Or
A handful of nuts like pumpkin seeds, almond, sesame seeds or sunflower seeds - Dinner: Baked salmon with sweet potato and green beans (500 calories)
- or high a high protein diet with vegetables
Take it with a cup of flaxseed , green tea or ashwaghanda tea
Tuesday
- 8am :start your day with herbal tea, black tea, coconut water or warm lemon water
- Breakfast: 12pm : Avocado toast with oat meal flat bread with scrambled eggs (350 calories)
And a cup of almond milk or half a tea spoon of flaxseed in warm water, or coconut water - *Snack: 3pm * roast fish with mixed greens (450 calories)
- or a cup of ashwaghanda tea with a handful of nuts or seeds like sunflower seeds, almond nuts, sesame seeds cashew nut, or pistachio
- Dinner:7pm you can have Grilled turkey breast, or chicken, fish with roasted veggies and quinoa (500 calories) and a cup of green tea
Wednesday
- *8am : start your day with herbal tea, black tea, coconut water or warm lemon water
- Breakfast:12pm Smoothie bowl with protein powder( plant base) banana, and spinach (300 calories)
- Snack : 3pm
- Have salad with light dressing like cold pressed coconut oil and a pinch of salt (400 calories)
With a cup of coconut water - Dinner:7pm
- Dinner: fermented millet meal with vegetables and fish (lesa500 calories) with a cup of green tea or ashwaghanda tea
Thursday
- Eating Window: 8am : start your day with herbal tea, black tea, coconut water or warm lemon water
- Breakfast:12pm Overnight oats with almond milk and berries (300 calories)
- 3pm: Grilled chicken breast with mixed greens and roast sweet potatoes(400 calories)
- 7pm:
- Dinner: Baked chicken thighs or with roasted broccoli and quinoa or brown rice mixed with vegetables (500 calories) take with green tea or ashwaghanda tea
Friday
- *8am : start your day with herbal tea, black tea, coconut water or warm lemon water
- Breakfast:12pm Scrambled eggs with spinach and whole-grain toast made from oats or brown rice (250 calories)
Take with a cup of coconut water or hibiscus tea or dandelion tea - 3pm – snack- mix fruit juice with pomegranate , raspberries, blueberries, strawberries, apples take with handful of nuts like almond , walnut sesame seeds or
– take a cup of avocado smoothie with coconut milk, lime juice and plant base protein powder
- *Dinner:7pm * brown Rice cakes with vegetables and grilled chicken or fish
- with a cup of ashwaghanda tea or green tea
Saturday
- 8pm- start your day with herbal tea, black tea, coconut water or warm lemon water
- Breakfast:12pm Greek yogurt with mixed berries and granola (300 calories)
- 3pm: Chicken and quinoa bowl with roasted veggies (500 calories)
With a cup chamomile tea or ginger tea - Dinner:7pm Baked :fermented millet meal with vegetables soup and a cup of green tea or ashwaghanda tea
Or
Fonio meal mixed vegetables and roast fish - with a cup of almond milk
Sunday
-8am : start your day with herbal tea, black tea, coconut water or warm lemon water
- Breakfast:12pm finger Millet toast with scrambled eggs, and avocado with a cup of almond milk or a cup plant base protein powder drink
- *3pm : any legumes of your choice with vegetables like kale and spinach with a cup of green tea or hibiscus tea
Or
Mix green steam vegetables with grilled Turkey and a cup of coconut water or ginger tea - Dinner:Brown rice with Grilled chicken breast with vegetables like broccoli, lettuce and kale. Or
- sweet potatoes with roasted Brussels sprouts and fish (500 calories)
Take with a cup of green tea or ashwaghanda tea
Remember to stay hydrated by drinking plenty of water throughout the day. Also, feel free to swap out ingredients and interchange different protein sources, veggies, and whole grains to keep things interesting and tailored to your preferences.
