Fasting meal plan (16/8 diet)
Please note that the intermittent fasting diet allows you take have your meals in an 8 hour window of your choosing (as long as its the same window everyday) A popular time frame is 12pm until 8pm.
Outside this window you can only consume water, black coffee or black/herbal tea.
No sweetener is allowed and not even a dash of milk.
Please consume 3-4 litres of water per day
Male
Meal 1:
-
220 grams of lean meat
-
200 grams of green veggies
-
150 grams of black beans, kidney beans or brown rice
Or
-
2 eggs 4 whites
-
1/2 avocado
-
100 grams of green veggies
You can make this into an omelette with the side of avocado.
Meal 2:
-
2 rice cakes
-
95 grams of canned tuna or chicken
Or
-
200 grams of lean meat
-
200 grams of green veggies
-
150 grams of sweet potato or brown rice
Meal 3:
-
250 grams of lean meat
-
200 grams of green veggies
-
1/2 an avocado (only if you didn't have avocado in meal 1)
Snack meal
Option 1
-
2 boiled eggs
-
green salad (as much as you want)
Option 2
-
100 grams lean meat
-
100 grams of sweet potato or pumpkin
Post workout low carb protein shake is recommended. Please take it straight after your workout.
Female
Meal 1:
-
150 grams of lean meat
-
150 grams of green veggies
-
100 grams of kidney beans, black beans or brown rice
Or
-
2 eggs 2 whites
-
1/2 avocado
-
100 grams of green veggies
You can make this into an omelette with a side of avocado
Meal 2:
-
2 rice cakes
-
95 grams of canned tuna or chicken
Or
-
120 grams of lean meat
-
150 grams of green veggies
-
100 grams of sweet potato or brown rice
Meal 3:
-
250 grams of lean meat
-
150 grams of green veggies
-
1/2 an avocado (only if you didn't have avocado in meal 1)
Snack meal
Option 1
-
2 boiled eggs
-
green salad (as much as you want)
Option 2
-
100 grams lean meat
-
100 grams of sweet potato or pumpkin
Post workout low carb protein shake is recommended. Please take it straight after your workout.