The Art of Intermittent Fasting by PAULINE GALY - HTML preview

Appendix

Coming up with a proper meal plan you can follow on your fasting days can be challenging with an intermittent fast. Here are some great meal plans you can follow to help make the intermittent fast work better for you.

F a s t D a y p l a n 1

Breakfast: Quaker Oats sachet of porridge (40g) - 255 calories

Dinner: Beetroot and feta salad - 125 calories

• Beetroot (50g) - 13 calories
• Feta (30g) - 83 calories
• Spinach (60g) - 29 calories
• A squeeze of lemon - 0 calories

Snack: Sliced apple with 1 tbsp. of almond butter - 145

Total calorie count: 525

F a s t D a y p l a n 2

Breakfast: Sweet plums and yogurt - 145 calories

• 100g low-fat natural yogurt - 65 calories
• 2 plums - 60 calories
• 1 tsp of honey - 20 calories

Dinner: Ryvita and tuna slices - 253 calories

• 2 x original Ryvita crackerbreads - 70 calories
• Tuna mayo (60g) - 171 calories
• Rocket (70g) sprinkled on top - 12 calories
• cracked black pepper - 0 calories

Snack: Miso soup - 32 calories

Total calorie count: 430

F a s t D a y p l a n 3

Breakfast: Soft boiled egg and asparagus - 90 calories

• 1 egg - 70 calories
• 5 pieces of asparagus - 20 calories
• salt and pepper to season

Dinner: Turkey burgers with corn-on-the-cob - 328 calories

• Minced turkey with beaten small egg, spring onion, garlic and chili (111g) - 172 calories
• 1 x corn-on-the-cob - 156 calories

Snack: A few frozen grapes - 60 calories

Total calorie count: 478 calories

F a s t D a y p l a n 4

Breakfast: Packet of Belvita Breakfast Biscuits (muesli) - 228 calories

Dinner: Roasted vegetables with balsamic glaze - 261 calories

• ½ courgette, ½ aubergine, ½ butternut squash, ½ red pepper - 247
• 1 tbsp. balsamic vinegar - 14 calories
• A squeeze of lemon - 0 calories

Snack: Harley’s sugar-free jelly pot - 4 calories

Total calorie count: 493

F a s t D a y p l a n 5

Breakfast: spinach omelet - 160

• 2 x eggs - 140
• Spinach leaves (60g) - 20
• Salt and pepper - no calories

Dinner: Hummus and crudites - 175 calories

• Hummus (40g) - 123 calories
• A medium bowl full of carrots, cucumber, raw pepper - 52 calories

Snack: Edamame beans (60g) and rock salt - 84 calories

Total calorie count: 419 F a s t D a y p l a n 6

Breakfast: Banana and low-fat yogurt - 177 calories

• 100g low-fat natural yogurt - 65 calories
• 1 x banana - 112 calories
• A sprinkle of cinnamon - no calories

Dinner: Turkey breasts with wilted spinach - 216 calories

• 1 x turkey breast steak (125g) - 175 calories
• 1 cup of spinach, cooked and seasoned with salt - 41 calories

Snack: 10g of popcorn - 59 calories

Total calorie count: 452

F a s t D a y p l a n 7

Breakfast: Apple, carrot and ginger smoothie - 107 calories

• 1 apple - 55 calories
• 1 carrot - 52
• raw ginger - no calories

Dinner: Pitta pizza - 178 calories

• Weight Watchers wholemeal pitta - 106 calories
• 25g Extra Light Philadelphia cheese - 40 calories
• 1 tomato - 32 calories
• Mixed herbs - no calories
• Salt and pepper - no calories

Snack: 100g blueberries and a handful of almonds - 137 calories

Total calorie count: 422